Hey Guys! After reviewing the extended interview with Kim, we realize one of her comments had been poorly editing to suggest spot-fat reduction is a reasonable strategy for fat loss. It is not! The mistake was caused by an improper edit on our end that removed necessary context. We apologize to Kim for the error and take full responsibility for the mistake. The video has been re-edited to remove the misleading segment.
I know no one has perfect technique but I would definitely watch a short video on how to use a rowing machine. You're meant to move legs, body rock and arms in sequence rather than all at once. I generally find that if I go slightly slower but harder strokes with the right technique I definitely get more out of the exercise.
Goal Guys this works because we humans are scavanager/gatherers not hunter /gatherers as we believe we are. So our body’s are like machines and when you switch to this your body realizes it’s a “famine times” so it try’s to adjust by burning stored energy to give you the ability to keep moving to find food stuffs the next day.
I lost 40lb in 4 months with alternate day fasting. I only started the gym on the last 2 months of it, so most of the weight I lost was without exercise. It DOES work, I don’t fast anymore for the past 5 months and was able to keep the weight off, my goal now is build muscle with strength training.
I started fasting after a trip to India where I learned about Ayurveda & yoga in Hinduism. I was 26 and weighed 225. Been 137 for last 8 years now :). All the best to everyone trying to get healthy.
@@BradMalickBeltran that's the point but it's more much more. For one just limiting calories never switches your internal systems to repair mode which can reverse so many accumulative sicknesses but it allows you to not have to count calories on weekends or during eating days during the week. No meal prep not denial no guilt. ADF is a way of life and remember, events or holidays you just skip fast and eat and resume next fasting day. There are no real draw backs besides a little hunger feeling from like 6 to 8 on fasting days but much less much much less four plus months into this.
Just started 2 weeks ago and I've already dropped 7lbs. I'm so shocked. My last meal before my 24 hour fast is always oatmeal. I'm never hungry when it's time to break it and I exercise on eat days to balance my calories. 1 hour bike ride! It's working. I've tried keto, paleo, low carb etc. and this is the easiest one and my results are fast!! I lots a total of 10 lbs. 7 of them were fat. IT WORKS!!!
My dad does 3xyear 2 week water fasts. Its all during religious holidays but he also does regular vitamin drips. He's a 75 yrs old musician who's all about spending time in nature and exercise. He looks like he's 60 at best. Never gets sick.
Best comment ever lmao 🤣 you have me rolling laughing 😂 humans got kinda stupid and forgot how to use intuition. Everything’s gotta be approved by a Dr now who was mostly brainwashed by the govt. …cheers 🥂 to getting back to the last 5M years
Xoxo Michi i think it grosses most people out and thats why it works but its a mix of being grossed out and being satisfied with seeing a large quantity of a food i want being eaten for me lmaooo
I’ve been doing OMAD for one year and it’s changed my life literally, I’ve been struggling with ADD/Anxiety my whole life and fasting helps me cope ALOT LIKE A MIILION times better than any medication I’ve taken it literally changed my life and thanks to fasting I can feel like a normal human instead of feeling like an insecure idiot constantly stuck in a dream struggling to focus on class and life
Hey dude I know it's been a month since you've last posted this comment but hey if it's alright I'd like to DM via email or whatever and discuss this because I feel like what you struggled with I am currently struggling with. Thank you in advance 😊
Kyle Webber i feel you bro! It’s a bit uncomfortable to change from eating 3+ times a day to just one solid meal, but you definitely notice the difference almost immediately! Other than dealing with food temptations/wanting to eat out of sheer boredom the benefits out weighs the anxieties caused by an overstuffed stomach. I’d suggest if anyone is experiencing difficulty transitioning, they should start with eating smaller portions and/or drinking more smoothies. It’s a battle of the mind for sure.
If anyone is interested in IF or ADF, I highly suggest Jason Fung as the leading doctor for information on EVERYTHING like sugar, cholesterol, muscle loss
I started this regimen last summer and dropped 30 lbs in 3 months. I started to eat like trash again when I visited my home town. I've started OMAD with 20 hours per day fasting and I've dropped 25 lbs in 2 months. The missing component from the 36 to the 20 hours is the mental clarity. Fasting for 36 hours per day pulled a cloud from over my brain. Ill be working back up to 36 hours now! Thanks for the inspiration ✌🏾🌻❤
I've just started a low carb omad diet. I'm literally just one day in but feeling fine. I wouldn't say I feel hungry, more like I'm aware that I don't feel stuffed. It's a kind of 'lean' feeling. How are you progressing? Any advice you can offer?
Great post, Cass. I do the same but I've hit a wall after losing 30 lbs. So I've started ADF. I love having a day where I don't have to worry about what to eat or the kitchen cleanup except for a glass for water, LOL.
Wish you would’ve done the challenge without changing your workout routine. Impossible to know what amount of the results are due to IF when you changed 2 variables at once.
A little bit more exercise will never cause this much weight loss. I do 7 bike workouts and 3 lifts per week. I have gained 1 pound in the last few months of that. You can change your body composition whichever way you.
@@amostexcellentdude751 Hard to control within a real world context anyway. Such as him getting sick. But, truth. Anyway, exercise didn't really appear to mitagate muscle loss on the calorie deficit.
@@amostexcellentdude751 actually absolutely not. If you have multiple independent variables, you should be changing them simultaneously whenever possible. You need to use experimental design software to do this properly without confounded or biased results. If you only change one variable at a time you cannot detect interaction affects among independent variables.
Funny how you need to warn people to see their doctor if you show them to not eat for a day, but nobody cares if they go to a fast food joint or go for a bag of chips, lol.
I know right,ye do the thing that's actually good for your health you've to consult a doctor but if you want to do the thing that's detrimental then that's totally fine lol
Great video! I just love 30-day challenge videos! It's so much fun watching someone's progress and results in such a short amount of time! Just proves what's possible with dedication and some discipline! Just finished a 30-day cycling challenge myself and it was awesome :)
I used to do this and let me just say, it was a horrible idea *to use my eating days as severe cheat days* . I would fast, then eat all the sugary foods I craved and it literally made me go through temporary aphasia *twice* . What that is, is basically having stroke symptoms, and I am 18. However, I LOVE alternate day fasting!!! When being smart on eating days and filling up on probiotic filled foods and focusing on gut healthy foods, alternate day fasting is absolutely amazing. In short, *be smart with what you eat on your food days* and *focus on strengthening your gut microbiome when you eat* !!
Yes, Everyone, Go EASY on your Eat Days. I'd eat heavy and hard and the next day feel like I had a 5 pound bag of cement in my tummy. Very, Very constipated. Go. Easy..........or eat a regular meal. I couldn't even stand from the constipation. Respect!
I’m a Muslim and I’ve been fasting every other day for almost 2 years now and I can confirm the benefits, and it teaches you discipline with you’re hunger control and at this point I just forget about eating sometimes because don’t feel hunger from a whole day of eating
DUDE before I even watch the video, I've been doing ADF for 2 weeks now and it feels like I watched every video that there is about it. So happy to see a new video, on my eating day AND it's by Goal guys too!
@@thetruthshallsetyoufree2040 contrary to what I've read online, it gets easier to just forget about food. I don't feel tired and managed to do a workout this week on a fasting day, so I think I'm going to ease my way back into 5 workouts a week. So far I can workout only on non-fasting days or if I'm doing completely nothing on a fasting day. I lost about 2 kg so far, maybe 3 if trend's been steady this week too. Have to weigh myself in a day to find out. Are you thinking about starting?
@@ToraNagumanova yes, my problem is I can stay without food when I'm at work, but when I get home and I smell the food, booom it's over for me:/ I'm not even hungry, I just eat because it's there.... :/
@@thetruthshallsetyoufree2040 totally get you here. I used to think I needed to eat something every time I got home from school. What helped me is having a plan on what to do wrote down (watch a movie/YT) and play videogames since they can completely distract me.
Same here. 16:8 literally does nothing for me. It’s not nearly enough time for my body to process and recover. I love the 20:4 and I’m working towards 22:2 with only one meal a day and keto meal. Great process so far
I lost 80 lbs in 5 months doing intermittent fast then hit a wall...increased to 72 hours+ all the way past 10 days straight....i was 363 when I started, now I'm down to 239 going for 195... I realized this method works great when you fast for at least 24 hours after a family event, barbecue or party where you do a lot of heavy eating... It keeps the weight down and if you can go up to 72 hours you will definitely lose the weight you gain plus loose extra weight and resets you stomach.... I recommend you drink vitamin water, Arazona sugar free green teas, lemon water and seltzer water..... add freeze dried fruit powders to the vitamin water for nutrition and flavor that will prevent you from wanting to eat and satisfies cravings and you will notice your fast is Much less torturous and you will be not as miserable when doing your 24 to 72 hour + fast
Healthy Keto and Intermittent Fasting lifestyle is life changing. Walking 40 minutes a day I lost lots of weight and size. Also reversed my T2D and many other health benefits. Congratulations 👏
You have to take into consideration that lean mass is also water. Water loss coincides with fat loss. From the looks of your comparison pics it looks like you might have actually increased muscle. I think it's key to continue to work out while fasting to preserve actual muscle tissue. Nice work.
I get wanting to ask your friends for help with challenges such as this but SPOT FAT REDUCTION DOESN'T EXIST and BMI IS A TERRIBLE MEASURE OF OVERALL HEALTH
That was super cringe, our body is not like that. For fat loss is better focusing on some sort of hiit training or compound exercises. Doing abs to get rid of ab fat is total BS. Plus BMI is really bad, it does not consider life style, lean mass or anything at all.
You are right. However, what she was saying does seem logical. Targeting fat heavy areas of your body won't decrease your overall fat percentage in itself, but the overall percentage of muscle mass will be increased, thus lowering the overall body fat percentage due to their correlation. Additionally, for hypertrophy, building muscles in those areas will make them "pop" faster so. BTW, I haven't trained my abs in a decade but they're like 3% BF from showing xD
Master Nerfer training bigger muscle groups in general helps losing BF% quicker, as they need more fuel. Training specific muscles, where you’re storing more fat helps in terms of looks, but the bodyfat will still be there .. is that what you meant with it „popping“?😅
I do intermittent fasting but i find myself having a lot of days where I don’t stick to my routine. Good thing is, it’s easy to just start again the following day.
I've been practicing water fasting and alternate fasting for 5 years, and I'm not a doctor or anything, I just want to let you know that it's such an experience, I remember the first time I did it, it was awful, but with practice I started to take more control on how my body feels, and I think that my body also learned how to use nutrients in a more efficient way. .. Maybe the fifth time I did it my body actually felt better without food, the second day without eating I felt like I was full of energy, I had great workouts without having eating anything, and the more I practiced it the better were my results and it actually became an habit. .. At this time it's completely normal for me to take just one meal a day(lunch) and then nothing but water till 24h later, I sleep less, no more than 4 or 5 hours, and my body is completely happy with this, I don't get sick as often as I did, and my appetite for junk food just dissapeared. So i think everyone should try this kinda diets, 'cause it really teach you to be in control and to listen to what your body can do Obviously you should do it in a time where you're not sick, or stressed, and if you feel anything weird PLEASE GO TO SEE A DOCTOR.
Exactly the same when doing longer fasting windows,sleep 4 to 5 hrs but feel absolutely fine with it no tiredness whatsoever. My theory is you're getting that much healing from the fasting you don't need as much sleep.
IF has completely changed my life. If you want to try ADF, I don't recommend diving straight into it if you're not fat adapted. It's easier to ease your way into it and build up to it. I actually have more energy while fasting compared to eating windows. Make sure you're getting enough electrolytes.
@@bigpop3170 I've seen people hit some serious weight loss goals on adf! If it fit my lifestyle I'd give it a try, but I thinkg a meal or two a day is a lot easier to figure out for most people's lives than every other day as well as more likely to succeed for people first easing into fasting. It's a lot easier to count down "4 more hours!" until you can eat than "24 more hours!" haha I do recommend fasting for a few days maybe once a year or so though. Feels amazing! Depends on your goals :)
@@chazlyle41 ahh i appreciate the feedback honestly, I'm looking to get into good shape in a few months, a to drop as much fat as I can and keep as much muscle, I'm going into spec ops soon and buds is very challenging and so I want to get rid of excess weight, but I'm torn between adf and omad
I'm 2 weeks away from 70. I had a quadruple bypass nearly 25 years ago. I've learned a lot about diet and health since then. I'm fasting one day, eating the next, fasting the next then eating the next two, then repeating the pattern. I'm walking 5 or 6 miles each day, and eating clean (no dairy, no eggs, and only small portions of meat once or twice a day when on my eating days. I also take about 375,000 SPUs of serrapeptase each night on an empty stomach. (Also 2 grams of vitamin C and 5000 IU D ....) I'm feeling better than I have in years.
@@s7337 Dr. Hand Nieper began prescribing it to his heart patients when he discovered it's ability to help silk worms exist their silk cocoons. I read his book and other reading. I believe it helped me. It has been 26 years since my quadruple bypass. No lipitor.
Thank you for sharing your method. My body adapts very rapidly to what I do for weight loss. Took nearly YEAR to lose a mere 40lbs with carnivore/intermittent fasting😡 I will try your way.
I'm doing alternate day fasting but I try and stay away from carbs. I break my fast with either scrambled eggs or a chicken. No glucose replenishment required. :-)
Agreed. Breaking a fast with protein is always best, because anything you break a fast with is going to hit a bit harder than the rest of your food. If I'm going to eat carbs, that comes at the end of my eating period.
@@sccelloexactly. It’s crazy to think how the word breakfast literally means break-fast and what does most breakfast food in America consist of? High carbs, unsaturated nasty oils, processed foods, tons of sugar: pancakes, high fructose corn syrup, processed cheese, fried potatoes, fake sausages, etc. no way I eat this junk after my body did a good job working during my fast. It’s like sucker punching your body after it’s done such a good job. :(
I’m curious to know what your protein intake was during this experiment. From my experience keeping the carbohydrates on the low side and protein high on the refeeds helps a lot with retaining lean mass.
I have flirting with the idea of alternate day fasting in my cut because it is difficult for me to be on a super strict food list. I have only been maintaining my protein intake but do not count my calorie or fat/carbs. Do you think this can be a good idea?
Yes I thought the same. It doesn’t look like he eats enough for his weight so maybe that contributed. I’m a 135 pound girl and have at least 3 eggs in the morning.
I recommend eating some fruit carbs close to the closing of your 12 hour re-feed period. Protein only for 1st 9 hrs and a mix up until closing. I gym only on re-feed days with cardio and strength. I meditate and keep active doing something and sometimes walking or slow jog. Go hard in gym and watch what happens. Also, drink a cup of ginger water 3 times daily with honey and lemon.
Do this challenge: measure your testosterone and see how can you improve it. Testosterone has been declining consistently in the last few decades. Judging by your bodycomposition I suspect you have low T. ps. I specialize in endocrine medicine edit: that personal trainer said 27% BF is creeping up to the upper limit? Yes, for a woman. Men should ideally be between 10 and 15%. She also said he should do trunk exercise to reduce BF but that's non-sense as well.
I wonder just how much proper nutrition and lifestyle influence both test levels and the fat storage areas. Could he naturally change to a more classic male fat distribution?
When I was losing weight successfully, I preferred fasting alternating high and low calorie days. Breakfast and lunch macros are the same on both days: oatmeal breakfast with raisins, a fruit serving, and walnuts, lunch: beef/veggies wrap or warm veggies with protein and at least one carb serving. I skip dinner on the lower calorie day. On the higher calorie day I eat a protein cooked in olive oil, and a vegetable for dinner. Before breakfast, I exercised. I would do cardio/weight training circuit 2x a week (T/Th) and cardio intervals 1x a week and 2 lower intensity cardio workouts, always less than an hour for each workout. On the evening that I didn’t eat, I would do yoga before bed.
As an overweight person on restricted eating (18/6) and keto for a year, I didn't lose much weight until I started doing alternate day fasting (24 hrs). I am not hungry doing this. I drink unsweetened black and green tea together on fasting days. It's a strong, bitter brew which helps reduce my appetite. Also sometimes take goldenseal or echinacea. They both also suppress appetite for me. I'm still overweight but finally making noticeable progress.😊
@@Aho_o 6:00 I dont think she is clear about that at all, I think the implication is that "trunk focused exercises" would directly result in him decreasing his fat mass along his hips and lower back.
@@Uranium_Diet ''As you increase muscle mass in that area, your percentage body fat will decrease." Which is exactly what happens when you do that. She didn't imply that as you exercise those areas, you'll lose body fat from there.
She clearly said he needs to lose fat around his waist and then prescribed situp type exercices and cardio. The clear answer is that abs are made in the kitchen and if you get close to 10% BF, you will have abs even if you sit on the couch all day.
@@InvestorAcademyPodca No she didn't say that. Go rewatch it. She clearly says: Reduce fat mass, by increasing muscle mass so the relative amount of fat to muscle will decrease. She never said it's a direct fat loss. It's relative fat mass to muscle mass.
9:06 - maybe you should not jump to conclusions. You are on a high carb diet. Maybe the source of the calories matters when doing alternate day fasting.
Hes done challenges before without getting sick. Shit happens man, doing these challenges affect your central nervous system, so it's no wonder he'd get sick. It takes time for your body to adjust.
catz64 I don’t know where you get your information from but fasting is not harmful in the long term. It’s better for your body than constantly feeding it food, our bodies are not designed to eat as often as people think is “normal.” Fasting gives your body a chance to burn stored fats and lower insulin levels, it fights inflammation, improves heart health and therefore blood pressure, it even boosts brain functions and promotes regeneration of cells. When done safely, there is literally no down side to fasting in the short or long term. There are some people who physically can’t or shouldn’t fast, of course. (Ex. Pregnant, breastfeeding, chronic disease) but a healthy person would have no repercussions.
Choosing sugary foods like fruits for a small meal when fasted is most likely not the best choice. You want to be fat-burn adapted, spiking blood sugar levels doesn't help with that.
@@KillerofGods This is so true, back in the days fruits were seasonally, mostly fiberous and super acidic, nothing to the candy fruits we got today. Also, there is no such thing as healthy carbs as he mentionned in his video. Carbs tends to be highly inflammatory, I've been off carbs for long and never look back.
New science on spot reduction Theoretically, we have a good reason to believe spot reduction may occur. We know that spot lipolysis is real: you acutely burn more fat in fat regions near active muscles than in fat regions distant from active muscles. Concretely, when you are exercising your left leg, more fat is burned off from your left thigh than your right thigh. The local fat oxidation appears to be the result of the increased temperature and blood flow near the exercised tissue. This may increase the delivery of fat burning hormones like epinephrine and norepinephrine. Myokines released by the active muscle, like IL-6, may also increase fat oxidation rates in nearby fat tissue.
She said something like "building muscle in these areas will reduce body fat *percentage*", which if you think about it is true even if fat remains constant. Say fat content equals 'f' and muscle 'm'. Local body fat percentage is f/(f+m). Now let m* = m + muscle mass gained. Local fat percentage f/(f+m*) is lower even with f constant.
If it was true, all of those Made for TV ab devices and all the people who do endless situps would see the results they expect. Get down to 10% bodyfat and you will have abs.
@@InvestorAcademyPodca I've always thought fat spot reduction is a myth, it's not really a myth now but is also not very effective. It's only applicable if you have a really good diet plan and working plan and if you don't screw up your meals. Most of the people who do thousands of sit-ups are not responsible with the diet and training. This method is not really worth it, will not change the body drastically.
I'm working on a 3 month alternate fasting program, but on the feed days, I still eat almost zero carbs. I walk about 20-30,0000 steps daily. It's easier to do the 36+ hour fasts if you don't eat a ton of foods on the eat days, much easier. And then I also lose weight on the eat day, yet eat until I'm full. Fasting increases insulin sensitivity, of which we have an epidemic, and it also can fix fatty liver disease, which is super widespread.
I started an ADF 2 days ago. I do intermittent fasting (only eat once perday) but i started "snacking" on carbs. Probably due to the visual cues he mentioned in the video. A few times per year, I do a 40-hour fast. I have reversed type 2 diabetes down into the pre-diabetic range, and my metabolic numbers improved, but I notice the weight creeping up on the waistline. So two days ago I fasted and did not get one hunger urge - not ONE. Typically when the ghrelin hormonekicks in I just drink a glass of water and 30 minutes later the hunger urge is gone; but a couple days ago I did not get hungry at all because it was a busy day for me with meetings and then I worked on homework until bedtime. I underestimated how important it was to free yourself of the visual cues (no need to go to the fridge and keep a filtered water decanter on my desk), and the benefits - no kitchen clean up. I hope I can keep this up for a month at least - heading into thanksgiving. I'll probably eat today, though; although it would normally be a fasting day, I figured out that TG falls on my fasting day, so by eating today I'll re-set the ADF so that I can eat what I want on TG.
legit in order to be a trainer all you need is a certificate. I am certified through ACE and have been for 8 years. The amount of information you get through certification is laughable in relationship to college. But even college for kinesiology/ exercise science isn't that helpful. Realistically it's those who follow up on the most up to date research and if you use it in studies if that's your field is it any bit beneficial. But clearly the general population here commenting even knows this. She' just has no idea what she is talking about
I fast 20 hours a day. I have been eating Oats with fruit and some vegan chod protein powder when I break my fast. I LOVE IT. I love healthy food so much now. Fasting has helped me ditch junk food. I was fasting with junk for a while but now that I've switched to diverse healthy meals I'm so hopeful about transforming myself into my best self. To anyone reading, this. YOU CAN DO IT! I believe in you.
Narrated `Abdullah bin `Amr: Allah's Messenger (ﷺ) said to me, "The most beloved fasting to Allah was the fasting of (the Prophet) David who used to fast on alternate days. And the most beloved prayer to Allah was the prayer of David who used to sleep for (the first) half of the night and pray for 1/3 of it and (again) sleep for a sixth of it."
I lost 9kg (7kg actual weight loss in seclude the water weight that comes back) in one month and i overate on many of my eating days. But i did 3hours of activity on every fasting day.
@@davidjd123 counting calories is not a good long term weight loss method on its own. Look up the Minnesota Starvation Experiment. Without cutting out processed foods or excessive carbs, your body will not be able to access fat for energy and will start raising hunger hormones to get required energy, and decreasing energy expenditure if you aren't fasting
@@OatmealTheCrazy I noticed that ,I could eat less calories for about three day but if I fasted and counted calories like a 20-22 hr fast a day I could do it wayyyy easier and almost felt too full to finish my reduced calorie count . 👍🏼
This point of longer bouts of fasting is to lose weight fast, and develop a new relationship with eating. Getting off the blood sugar roller coaster and getting control of your eating makes you able to cut a ton of weight, and then you can start lean bulking.
I'm trying to start alternate day fasting, but i'm a diabetic (no insulin) so i'm waiting to talk to my doctor. I think one overlooked factor is that alternate day fasting or intermittent fasting is supposed to help with insulin resistance for people that are type 2 diabetic. That, and weight loss are my main two reasons. Good video!
Intermittent fasting worked for me, Thomas. One meal a day after 4pm done by 6 pm. Black coffee in the morning, and I only drink water. I very occasionally have a vodka cocktail or a glass of wine. I reversed A1C down into the pre-diabetic range and now off metformin, after a 30 lb weight loss. I've hit a wall at 220. My goal right now is to just get to 199. Best of luck.
I’m not 100 percent sure but I read that the scan categorizes all non-bone and non-fat matter as lean tissue, including blood and other fluids. So having more water would increase your lean tissue amount. Your routine of 30 days of alternate day fasting and eating “healthier”, could have significantly lowered the amount of water your body was retaining. So I feel like the 3lbs of lean tissue you think you lost might not actually be all lean tissue. A good amount, if not all, could be water no? I can totally be wrong but just wanted to ask that question!
Had you increased protein intake on your eating and workout days, I wonder if you had persevered more lean muscle mass? Either way, congrats on your journey. Doing this tomorrow.
I think the strategy is feasible once you got used to not eating a full day. Would have been great to hear about how you struggled with that. I already struggled a lot by restricting eating hours from week to week doing intermittent fasting starting with 10 hours eating period until I arrived at a 6 hour eating period. With only 6 hours (10 to 4 o’clock) of eating I had trouble falling asleep and would wake up at night because I was so hungry. Did this occur to you and what helped you manage the fast? What I absolutely don’t agree with is the working out and fasting while sick part. If your body is battling viruses or bacteria, ideally we don’t want to put extra stress in it by being in a calorie deficit or by doing HIIT. That can lead to systemic issues like myocarditis and I have lost a person I know to this. Just don’t do it. Break the fast, walk and get out a bit, but don’t work out and recover fully. Once fully recovered you can hit the gym again. You only lose one to a maximum of two weeks to a typical cold. That’s nothing.
I agree. I only work out on my eating days. On my fast days I only stretch and then take a long, slow walk. Up to 4 miles. Just very chill, petting dogs out on walks, noticing the trees and birds. In the evening I end up going to sleep about an hour earlier, sleeping deeply, and waking rested.
Be Adapted to a healthy Keto and IF and even extended fasting periodically and its quite easy to do Alternate Day Fasting and You Get the maximum benefits like this... Im already doing it for 2 months and never struggled
I weigh 175 right now. I’ll start my alternate intermittent fasting today. I’m still unsure if I should record my journey. Because of my body type, I think a lot of women who carry most of their weight in their buttocks and lower body may benefit from it. So I might create another RUclips channel just to track my progress and see if it actually works
@6:00 rubbish , BMI is a terrible equation, is does not take into account frame size, also you can't spot reduce fat, yes you can work the muscles in that given area but you will not spot refuce.. Nice video 👍
Only thing to do when you miss 1/4 of your test time due to sickness is to start over. Hard to consider this a real 30 day test...but I get it. Congrats on the self-improvement!
Wow... that Black Bean Burrito looks AMAZING! Recipe somewhere? ;) I love your approach and it was really neat to see your results! Thanks for the share!
Breaking your fast with any type of carb is a huge mistake. If you want to maintain muscle it is critical to break your fast with lean protein It’s also critical to get enough protein which it sounds like you weren’t. Finally, doing hard cardio to burn fat is also a mistake. It burns glucose and your body will break down muscle to convert to glucose. To burn fat it requires slow aerobic work. Walking Somewhere between 3.5 mph flat to 2.2 on a 10% is ideal. Bottom line IMO you lost muscle because you did not follow these critical factors.
@@prodbydill4376 His lifting numbers are low. Newbie gains get completed by quality strength increases, not how long one has been "lifting", and he's got newbie gains to spare.
Intermittent fasting promise: Eat whatever you want on non-fast days (chips, ice cream, mac n cheese) and don't have to work out. This guy's successful intermittent fasting: Ate quinoa, broccoli, and tofu on non-fast days and worked out like crazy.
Funny, I just finished week 5 today and I'm down 30 pounds. ADF is pretty magical, I think it's the most foolproof way to lose weight along with all of the other positive benefits.
Efe Özçelik you have to do it gradually. Don’t go cold turkey - start increasing the time between your meals and then drop a meal. Take your time to work through this until you’ve reduced to one meal a day. You’ll stop feeling hungry but may want to eat as it’s a habit. The key to success is patience, patience and patience. Good luck.
I've been doing ADF for a month now and am already down 20 pounds, my energy levels are better than before and my allergies are completely gone and I don't need a daily allergy pill (not sure how this one works). The first few days were hard but I've found it gets easier and easier.
Currently doing an alternative dry fasting and it's easier than i thought; i guess since i have experience doing it dry for a few days taking a full day off from eating and eating normally the next is a cake walk. Will let you know what my results are in the future.
"I have not failed. I've just found 10,000 ways that won't work." --Thomas A. Edison. This quote has been great encouragement for me to keep going with my study and meditation music RUclips channel.
Excellent video! I'm doing a month long ADF challenge. This is my second week. I have not weighed myself. I said I will weigh myself once during the middle of the month. It's going great, onlydoing clean fasting. It makes a difference with hunger and cravings. It's not as hard as you think.😊
Nice one.. gona try this technique. Lost almost 60 lbs in 5 months during the pandemic and gona aim for about 17 15 percent body fat percentage this year.
Dropped 52.4 lbs in less than 6 months with intermittent fasting, HIIT and high protein/low carb diet. I do cheat days twice a week on the weekends. I couldn’t go to the gym before bc of the Covid. Now I am going back to the gym to restart my weight training and continue with the HIIT.
Well I do a ketogenic meal strategy with intermittent fasting on the weekends and it's been wonderful I always have energy it is great to be a fat burner and not a carb burner like I was before.
Ya, Im keto and just LOOKING at those pure sugar grapes in his fridge put me out of ketosis LOL. I bet getting rid of those carbs would improve his goals. Jealous of the toast tho, no lie!
Here’s s pro-tip: Check your hormone levels....then optimize them. Maybe you will not lose as much muscle while fasting. If you punish the areas that you want to maintain or grow during these fasts and calorie-restricted days, you are in layman’s term notifying the body that you need them. Combined with a nutrient rich diet of good fats, proteins and minimal carbs, maybe you can take this to the next level.
I've done OMAD on and off for quite a while. Recently it's been more off than on, and I've gained 10lbs. So this last week I've been having a go at ADF Alternate Day Fasting/ 36:12. I kinda like it. It's easier than expected. I'm combining it with soft keto. Cutting out bread and trying very hard not to drink any alcohol. But I will for sure have the occasional glass of wine. I have found, on my eating days, that I am not always hungry, so I push through for as long as i can before breaking my fast. I have always been able to go a long time without eating.
Increasing eating because you were sick may have the opposite of what you needed. Also it's possible you being sick might not have been the usual virus but just your body cleaning house. Third, fasting is easier if you've been low carb.
How many 36 hour fasts would it take to lose 12 pounds of body fat??? The rate of weight loss during fasting can vary from person to person, and it depends on several factors such as individual metabolism, activity level, and starting weight. A commonly cited guideline is that a pound of body fat is roughly equivalent to 3,500 calories. Therefore, to lose 12 pounds of body fat, you would need to create a caloric deficit of 12 * 3,500 = 42,000 calories. Now, during a 36-hour fast, your body is in a calorie deficit as you're not consuming any calories during that period. The actual caloric deficit during a fast depends on factors like your basal metabolic rate (BMR) and activity level. Let's assume a hypothetical daily caloric intake for maintenance is 2,000 calories. In a 36-hour fast, you would be avoiding the intake of approximately 2 * 2,000 = 4,000 calories. Now, if you extend this to a 36-hour fast every other day, that would result in a caloric deficit of 4,000 calories every other day. To calculate how many 36-hour fasts it would take to achieve a 42,000 calorie deficit: 42,000 calories / 4,000 calories per fast = 10.5 So, it would take approximately 11 cycles of 36-hour fasts to achieve a 12-pound loss of body fat, assuming these simplified calculations and not accounting for potential metabolic adaptations or other individual variations. Keep in mind that this is a rough estimation, and individual results may vary. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.
Hello, just found you today, great video! I’m gonna try water fast from week just to detox my body from everything, than after that I want to do this kind fast too and after I’m on my goal weight, I want to do OMAD for life I hope
0:42 You do NOT read a scientific article like that. The background and aim typically have a hypothesis they want to show and in the results and discussion they discuss the results and in the conclusion they will conclude whether or not the hypothesis were true.
You say you lost lean mass, but a dexa scan doesn't distinguish viseral fat, so you may have actually improved your health more than you could ever hope too with just about any other diet. Great video series!
![I Tried the CHEAT CODE for Losing Belly Fat - [60 Day Test]](http://i.ytimg.com/vi/QGK0lMVT9NY/mqdefault.jpg)
![I Tried the CHEAT CODE for Losing Belly Fat - [60 Day Test]](/img/tr.png)
Hey Guys! After reviewing the extended interview with Kim, we realize one of her comments had been poorly editing to suggest spot-fat reduction is a reasonable strategy for fat loss. It is not! The mistake was caused by an improper edit on our end that removed necessary context. We apologize to Kim for the error and take full responsibility for the mistake.
The video has been re-edited to remove the misleading segment.
I know no one has perfect technique but I would definitely watch a short video on how to use a rowing machine. You're meant to move legs, body rock and arms in sequence rather than all at once. I generally find that if I go slightly slower but harder strokes with the right technique I definitely get more out of the exercise.
Goal Guys you should do a plant base diet.
Goal Guys this works because we humans are scavanager/gatherers not hunter /gatherers as we believe we are. So our body’s are like machines and when you switch to this your body realizes it’s a “famine times” so it try’s to adjust by burning stored energy to give you the ability to keep moving to find food stuffs the next day.
You should do a video on the Anabolic diet I think you'll get great results from it
There was no need for you the write, "and we take full responsibility," that just leaves you open for litigation.
I lost 40lb in 4 months with alternate day fasting. I only started the gym on the last 2 months of it, so most of the weight I lost was without exercise. It DOES work, I don’t fast anymore for the past 5 months and was able to keep the weight off, my goal now is build muscle with strength training.
U look like u weight a healthy 140 congrats
Did you get to eat anything you wanted on eating days?
I started fasting after a trip to India where I learned about Ayurveda & yoga in Hinduism. I was 26 and weighed 225. Been 137 for last 8 years now :). All the best to everyone trying to get healthy.
I am assuming you got to that weight alternate day fasting?
Are you still fasting?
how tall are you?
This what I’m doing now
@@_Toucan_Sam_my first question.
This is EXACTLY how I lost almost 70lbs in 4 months! Intermittent/alternate day fasting for the WIN!! 💪🏾
What do you eat during non fasting hours
Four months for me so far and I'm closer to 35 lbs lost but love this lifestyle
Or aka eat less calories.
@@BradMalickBeltran that's the point but it's more much more. For one just limiting calories never switches your internal systems to repair mode which can reverse so many accumulative sicknesses but it allows you to not have to count calories on weekends or during eating days during the week. No meal prep not denial no guilt. ADF is a way of life and remember, events or holidays you just skip fast and eat and resume next fasting day. There are no real draw backs besides a little hunger feeling from like 6 to 8 on fasting days but much less much much less four plus months into this.
Michael rewatch 0:40-0:45 seconds in.
Just started 2 weeks ago and I've already dropped 7lbs. I'm so shocked. My last meal before my 24 hour fast is always oatmeal. I'm never hungry when it's time to break it and I exercise on eat days to balance my calories. 1 hour bike ride! It's working. I've tried keto, paleo, low carb etc. and this is the easiest one and my results are fast!! I lots a total of 10 lbs. 7 of them were fat. IT WORKS!!!
10 lbs in 2 weeks? That is really great. On the day you eat, what do you eat?
Hi can you tell me what kind of the food you are having during those 12 hours?
Probably the fiber and how dense it takes to digest it like white rice or a small protein shake
Awesome 🎉🎉🙌🏽💗 just thr kind of feedback I've been looking for.
Oatmeal is the worst. Eat an extreme sausage sandwich from jack in the box. Lots of fat and protein. Low carb.
My dad does 3xyear 2 week water fasts. Its all during religious holidays but he also does regular vitamin drips. He's a 75 yrs old musician who's all about spending time in nature and exercise. He looks like he's 60 at best. Never gets sick.
Consult a doctor before trying what every human in history did for the last 5M years. Except the last 30 years of horrendous obesity.
haha IKR doctors are just a bunch of drug dealers
Well coming off a modern day diet straight into something like this yes you probably should.
@@GoonaTVhiLMAO TRUE
Best comment ever lmao 🤣 you have me rolling laughing 😂 humans got kinda stupid and forgot how to use intuition. Everything’s gotta be approved by a Dr now who was mostly brainwashed by the govt. …cheers 🥂 to getting back to the last 5M years
Well, it IS generally a good idea to make sure you don't have any conditions that could make this an issue.
Note: don’t watch him eat 16 hours into your first fasting session.
watching people eat actually helps me fast 😭😭
Inconspicuous stalker I thought that was just me 😭😭
Xoxo Michi i think it grosses most people out and thats why it works but its a mix of being grossed out and being satisfied with seeing a large quantity of a food i want being eaten for me lmaooo
Inconspicuous stalker There’s that mukbanger that grosses me out Nikocado
jeonn yea whenever I think of eating I see his video on my recommended and second guess my decision
I’ve been doing OMAD for one year and it’s changed my life literally, I’ve been struggling with ADD/Anxiety my whole life and fasting helps me cope ALOT LIKE A MIILION times better than any medication I’ve taken it literally changed my life and thanks to fasting I can feel like a normal human instead of feeling like an insecure idiot constantly stuck in a dream struggling to focus on class and life
what does omad stand for?
Efficiency one meal a day
Hey dude I know it's been a month since you've last posted this comment but hey if it's alright I'd like to DM via email or whatever and discuss this because I feel like what you struggled with I am currently struggling with. Thank you in advance 😊
Thumbs up and high five. Gratz
Kyle Webber i feel you bro! It’s a bit uncomfortable to change from eating 3+ times a day to just one solid meal, but you definitely notice the difference almost immediately! Other than dealing with food temptations/wanting to eat out of sheer boredom the benefits out weighs the anxieties caused by an overstuffed stomach. I’d suggest if anyone is experiencing difficulty transitioning, they should start with eating smaller portions and/or drinking more smoothies. It’s a battle of the mind for sure.
Next challenge: Go 30 minutes without 7 ads
Yes please😂🤣😂🤣😂
Do you even Adblock bro?
What ads ? :D I've seen none. Did i win something ? :D
Get RUclips premium
Use an ad blocker. They work great! I have 0 ads on videos anywhere.
If anyone is interested in IF or ADF, I highly suggest Jason Fung as the leading doctor for information on EVERYTHING like sugar, cholesterol, muscle loss
I prefer Dr. Berg
@@FransceneJK98 Fung goes more into detail. Berg is good too
FUNG is incredible!
I started this regimen last summer and dropped 30 lbs in 3 months. I started to eat like trash again when I visited my home town. I've started OMAD with 20 hours per day fasting and I've dropped 25 lbs in 2 months. The missing component from the 36 to the 20 hours is the mental clarity. Fasting for 36 hours per day pulled a cloud from over my brain. Ill be working back up to 36 hours now! Thanks for the inspiration ✌🏾🌻❤
I've just started a low carb omad diet. I'm literally just one day in but feeling fine. I wouldn't say I feel hungry, more like I'm aware that I don't feel stuffed. It's a kind of 'lean' feeling. How are you progressing? Any advice you can offer?
Great post, Cass. I do the same but I've hit a wall after losing 30 lbs. So I've started ADF. I love having a day where I don't have to worry about what to eat or the kitchen cleanup except for a glass for water, LOL.
I find that fasting gives me clarity
Wish you would’ve done the challenge without changing your workout routine. Impossible to know what amount of the results are due to IF when you changed 2 variables at once.
A little bit more exercise will never cause this much weight loss. I do 7 bike workouts and 3 lifts per week. I have gained 1 pound in the last few months of that. You can change your body composition whichever way you.
Plus, doing weightlifting based exercises will maintain muscle more than anything.
Mitchell Steindler yeah but it’s just good science to only have one independent(changing) variable
@@amostexcellentdude751 Hard to control within a real world context anyway. Such as him getting sick. But, truth. Anyway, exercise didn't really appear to mitagate muscle loss on the calorie deficit.
@@amostexcellentdude751 actually absolutely not. If you have multiple independent variables, you should be changing them simultaneously whenever possible. You need to use experimental design software to do this properly without confounded or biased results. If you only change one variable at a time you cannot detect interaction affects among independent variables.
Been doing ADF for a week and already lost 5kg. I eat only once during the 12 hour window. I run every day and burn 500 calories.
Funny how you need to warn people to see their doctor if you show them to not eat for a day, but nobody cares if they go to a fast food joint or go for a bag of chips, lol.
I know right,ye do the thing that's actually good for your health you've to consult a doctor but if you want to do the thing that's detrimental then that's totally fine lol
Great video!
I just love 30-day challenge videos!
It's so much fun watching someone's progress and results in such a short amount of time! Just proves what's possible with dedication and some discipline!
Just finished a 30-day cycling challenge myself and it was awesome :)
I used to do this and let me just say, it was a horrible idea *to use my eating days as severe cheat days* . I would fast, then eat all the sugary foods I craved and it literally made me go through temporary aphasia *twice* . What that is, is basically having stroke symptoms, and I am 18. However, I LOVE alternate day fasting!!! When being smart on eating days and filling up on probiotic filled foods and focusing on gut healthy foods, alternate day fasting is absolutely amazing.
In short,
*be smart with what you eat on your food days*
and
*focus on strengthening your gut microbiome when you eat* !!
Thanks for the advice 👍
Yes, Everyone, Go EASY on your Eat Days. I'd eat heavy and hard and the next day feel like I had a 5 pound bag of cement in my tummy. Very, Very constipated. Go. Easy..........or eat a regular meal. I couldn't even stand from the constipation. Respect!
I’m a Muslim and I’ve been fasting every other day for almost 2 years now and I can confirm the benefits, and it teaches you discipline with you’re hunger control and at this point I just forget about eating sometimes because don’t feel hunger from a whole day of eating
The first time in my life to watch a weight loss video till the end. You give very easy and clear information. Subscribed😉
Thanks for the disclaimer. Glad I spent 10 min to find out you didn’t actually do it properly.
DUDE before I even watch the video, I've been doing ADF for 2 weeks now and it feels like I watched every video that there is about it. So happy to see a new video, on my eating day AND it's by Goal guys too!
How is it going?
@@thetruthshallsetyoufree2040 contrary to what I've read online, it gets easier to just forget about food. I don't feel tired and managed to do a workout this week on a fasting day, so I think I'm going to ease my way back into 5 workouts a week. So far I can workout only on non-fasting days or if I'm doing completely nothing on a fasting day. I lost about 2 kg so far, maybe 3 if trend's been steady this week too. Have to weigh myself in a day to find out. Are you thinking about starting?
@@ToraNagumanova yes, my problem is I can stay without food when I'm at work, but when I get home and I smell the food, booom it's over for me:/
I'm not even hungry, I just eat because it's there.... :/
@@thetruthshallsetyoufree2040 totally get you here. I used to think I needed to eat something every time I got home from school. What helped me is having a plan on what to do wrote down (watch a movie/YT) and play videogames since they can completely distract me.
@@ToraNagumanova what games you used to play?
20 hour fast with 4 hour eating window is my ideal. Big meals, going to bed full, and a lot of energy during the day when I’m fasting.
Same here. 16:8 literally does nothing for me. It’s not nearly enough time for my body to process and recover. I love the 20:4 and I’m working towards 22:2 with only one meal a day and keto meal. Great process so far
yeah thats been my split but im goin for OMAD now i also have adhd and my teen son! gonna try n get him to join me this time !
I only fast on work days (18/6) and if I ever massively over eat on a binge I’ll do a 24 hour fast the following day. Seems to work well.
I lost 80 lbs in 5 months doing intermittent fast then hit a wall...increased to 72 hours+ all the way past 10 days straight....i was 363 when I started, now I'm down to 239 going for 195... I realized this method works great when you fast for at least 24 hours after a family event, barbecue or party where you do a lot of heavy eating... It keeps the weight down and if you can go up to 72 hours you will definitely lose the weight you gain plus loose extra weight and resets you stomach.... I recommend you drink vitamin water, Arazona sugar free green teas, lemon water and seltzer water..... add freeze dried fruit powders to the vitamin water for nutrition and flavor that will prevent you from wanting to eat and satisfies cravings and you will notice your fast is Much less torturous and you will be not as miserable when doing your 24 to 72 hour + fast
Congrats
Excellent content as always guys! I felt like Brendans video quality was better than usual, and loved hearing a little Laxcity in there. SO GOOD.
Well done! I'm considering doing this for December. Love the mental clarity I get after a 36 hour fast.
30% of his weight loss was lean mass, is that really "well done?"
@@AndyMorrisArtYeah looking back on this video is actually horrible lmao
Healthy Keto and Intermittent Fasting lifestyle is life changing. Walking 40 minutes a day I lost lots of weight and size. Also reversed my T2D and many other health benefits.
Congratulations 👏
You have to take into consideration that lean mass is also water. Water loss coincides with fat loss. From the looks of your comparison pics it looks like you might have actually increased muscle. I think it's key to continue to work out while fasting to preserve actual muscle tissue. Nice work.
I chime in with a „haven’t you people ever heard of YOU CANT TARGET SPECIFIC AREAS FOR FATLOSS“ what is that personal trainer talking about HNNNNG
Exactly, also patd, nice
I get wanting to ask your friends for help with challenges such as this but SPOT FAT REDUCTION DOESN'T EXIST and BMI IS A TERRIBLE MEASURE OF OVERALL HEALTH
That was super cringe, our body is not like that. For fat loss is better focusing on some sort of hiit training or compound exercises. Doing abs to get rid of ab fat is total BS. Plus BMI is really bad, it does not consider life style, lean mass or anything at all.
You are right. However, what she was saying does seem logical. Targeting fat heavy areas of your body won't decrease your overall fat percentage in itself, but the overall percentage of muscle mass will be increased, thus lowering the overall body fat percentage due to their correlation. Additionally, for hypertrophy, building muscles in those areas will make them "pop" faster so.
BTW, I haven't trained my abs in a decade but they're like 3% BF from showing xD
Master Nerfer training bigger muscle groups in general helps losing BF% quicker, as they need more fuel. Training specific muscles, where you’re storing more fat helps in terms of looks, but the bodyfat will still be there .. is that what you meant with it „popping“?😅
I do intermittent fasting but i find myself having a lot of days where I don’t stick to my routine.
Good thing is, it’s easy to just start again the following day.
This is me.
Yep 😂
I've been practicing water fasting and alternate fasting for 5 years, and I'm not a doctor or anything, I just want to let you know that it's such an experience, I remember the first time I did it, it was awful, but with practice I started to take more control on how my body feels, and I think that my body also learned how to use nutrients in a more efficient way. .. Maybe the fifth time I did it my body actually felt better without food, the second day without eating I felt like I was full of energy, I had great workouts without having eating anything, and the more I practiced it the better were my results and it actually became an habit. .. At this time it's completely normal for me to take just one meal a day(lunch) and then nothing but water till 24h later, I sleep less, no more than 4 or 5 hours, and my body is completely happy with this, I don't get sick as often as I did, and my appetite for junk food just dissapeared.
So i think everyone should try this kinda diets, 'cause it really teach you to be in control and to listen to what your body can do
Obviously you should do it in a time where you're not sick, or stressed, and if you feel anything weird PLEASE GO TO SEE A DOCTOR.
Exactly the same when doing longer fasting windows,sleep 4 to 5 hrs but feel absolutely fine with it no tiredness whatsoever.
My theory is you're getting that much healing from the fasting you don't need as much sleep.
Pro tip, let the oats cool to room temp before adding your protein powder, it’ll give you a smooth milky texture instead of cursing up
Glad that I found you, buddy. You're like "What I've learned" channel but putting in practice.
IF has completely changed my life. If you want to try ADF, I don't recommend diving straight into it if you're not fat adapted. It's easier to ease your way into it and build up to it. I actually have more energy while fasting compared to eating windows. Make sure you're getting enough electrolytes.
Just eat two meals a day with no snacks between. Meal 1, fast 5-7 hours, meal 2, fast 16+ hours, repeat.
How well does that work
@@_Toucan_Sam_ Easy peasy, just adapt it roughly to your schedule and you're all set.
@@chazlyle41 is it better than adf?
@@bigpop3170 I've seen people hit some serious weight loss goals on adf! If it fit my lifestyle I'd give it a try, but I thinkg a meal or two a day is a lot easier to figure out for most people's lives than every other day as well as more likely to succeed for people first easing into fasting. It's a lot easier to count down "4 more hours!" until you can eat than "24 more hours!" haha
I do recommend fasting for a few days maybe once a year or so though. Feels amazing! Depends on your goals :)
@@chazlyle41 ahh i appreciate the feedback honestly, I'm looking to get into good shape in a few months, a to drop as much fat as I can and keep as much muscle, I'm going into spec ops soon and buds is very challenging and so I want to get rid of excess weight, but I'm torn between adf and omad
I'm 2 weeks away from 70. I had a quadruple bypass nearly 25 years ago. I've learned a lot about diet and health since then. I'm fasting one day, eating the next, fasting the next then eating the next two, then repeating the pattern. I'm walking 5 or 6 miles each day, and eating clean (no dairy, no eggs, and only small portions of meat once or twice a day when on my eating days. I also take about 375,000 SPUs of serrapeptase each night on an empty stomach. (Also 2 grams of vitamin C and 5000 IU D ....) I'm feeling better than I have in years.
You only eat meat?
@@purpose6113 Im currently on a meat only no carb diet.
Whats your reason for the serrapeptase?
@@s7337 Dr. Hand Nieper began prescribing it to his heart patients when he discovered it's ability to help silk worms exist their silk cocoons. I read his book and other reading. I believe it helped me. It has been 26 years since my quadruple bypass. No lipitor.
Thank you for sharing your method. My body adapts very rapidly to what I do for weight loss. Took nearly YEAR to lose a mere 40lbs with carnivore/intermittent fasting😡
I will try your way.
I'm doing alternate day fasting but I try and stay away from carbs. I break my fast with either scrambled eggs or a chicken. No glucose replenishment required. :-)
Agreed. Breaking a fast with protein is always best, because anything you break a fast with is going to hit a bit harder than the rest of your food. If I'm going to eat carbs, that comes at the end of my eating period.
@@sccelloexactly. It’s crazy to think how the word breakfast literally means break-fast and what does most breakfast food in America consist of? High carbs, unsaturated nasty oils, processed foods, tons of sugar: pancakes, high fructose corn syrup, processed cheese, fried potatoes, fake sausages, etc. no way I eat this junk after my body did a good job working during my fast. It’s like sucker punching your body after it’s done such a good job. :(
I ate a hard boiled egg to break my fast and I wasn't hungry afterwards for hours.
I’m curious to know what your protein intake was during this experiment. From my experience keeping the carbohydrates on the low side and protein high on the refeeds helps a lot with retaining lean mass.
I have flirting with the idea of alternate day fasting in my cut because it is difficult for me to be on a super strict food list. I have only been maintaining my protein intake but do not count my calorie or fat/carbs. Do you think this can be a good idea?
Yes I thought the same. It doesn’t look like he eats enough for his weight so maybe that contributed. I’m a 135 pound girl and have at least 3 eggs in the morning.
I recommend eating some fruit carbs close to the closing of your 12 hour re-feed period. Protein only for 1st 9 hrs and a mix up until closing. I gym only on re-feed days with cardio and strength. I meditate and keep active doing something and sometimes walking or slow jog. Go hard in gym and watch what happens. Also, drink a cup of ginger water 3 times daily with honey and lemon.
Me too. Losing weight is great, but not when 30% of it is Lean Mass!
Do this challenge: measure your testosterone and see how can you improve it. Testosterone has been declining consistently in the last few decades. Judging by your bodycomposition I suspect you have low T.
ps. I specialize in endocrine medicine
edit: that personal trainer said 27% BF is creeping up to the upper limit? Yes, for a woman. Men should ideally be between 10 and 15%.
She also said he should do trunk exercise to reduce BF but that's non-sense as well.
I wonder just how much proper nutrition and lifestyle influence both test levels and the fat storage areas.
Could he naturally change to a more classic male fat distribution?
The simple task of just exercising while keeping the right nutrition and not masturbating
Umm, how about fasting? Yep fasting can boost your testosterone. Other than TRT, that's really about it.
He is bald, how can he have low testosterone?
Who de fook is that guy 😂
This is how I lost 90 pounds in the course of 1 year
Could you imagine way back then, getting sick then going out, intentionally to public spaces. Those were the days
i feel like dude definitely had covid lol
When I was losing weight successfully, I preferred fasting alternating high and low calorie days. Breakfast and lunch macros are the same on both days: oatmeal breakfast with raisins, a fruit serving, and walnuts, lunch: beef/veggies wrap or warm veggies with protein and at least one carb serving. I skip dinner on the lower calorie day. On the higher calorie day I eat a protein cooked in olive oil, and a vegetable for dinner. Before breakfast, I exercised. I would do cardio/weight training circuit 2x a week (T/Th) and cardio intervals 1x a week and 2 lower intensity cardio workouts, always less than an hour for each workout. On the evening that I didn’t eat, I would do yoga before bed.
The look you give in 'Day 2' of your thumbnail is the same look my mam gives me when I stumble in drunk at 7am after a night out.
Right are you northern or Irish?
That's cuz you're pathetic and can't handle your liquor
As an overweight person on restricted eating (18/6) and keto for a year, I didn't lose much weight until I started doing alternate day fasting (24 hrs). I am not hungry doing this. I drink unsweetened black and green tea together on fasting days. It's a strong, bitter brew which helps reduce my appetite. Also sometimes take goldenseal or echinacea. They both also suppress appetite for me. I'm still overweight but finally making noticeable progress.😊
I dont like that your PT suggest that you can target fat loss. maybe I misunderstood tho.
She clearly said that try to gain muscle on those areas. She didn't mean that workouts would target fat loss.
@@Aho_o 6:00 I dont think she is clear about that at all, I think the implication is that "trunk focused exercises" would directly result in him decreasing his fat mass along his hips and lower back.
@@Uranium_Diet ''As you increase muscle mass in that area, your percentage body fat will decrease." Which is exactly what happens when you do that. She didn't imply that as you exercise those areas, you'll lose body fat from there.
She clearly said he needs to lose fat around his waist and then prescribed situp type exercices and cardio. The clear answer is that abs are made in the kitchen and if you get close to 10% BF, you will have abs even if you sit on the couch all day.
@@InvestorAcademyPodca No she didn't say that. Go rewatch it. She clearly says: Reduce fat mass, by increasing muscle mass so the relative amount of fat to muscle will decrease. She never said it's a direct fat loss. It's relative fat mass to muscle mass.
This has just started but you don’t need to eat too much to exercise. Easy exercise is great when you’re fasting
So many negative comments! Oh well, either way this channel is amazing and keep pumping out the videos!
9:06 - maybe you should not jump to conclusions. You are on a high carb diet. Maybe the source of the calories matters when doing alternate day fasting.
These guys can never finish a challenge without either injuring themselves or getting sick
Hes done challenges before without getting sick. Shit happens man, doing these challenges affect your central nervous system, so it's no wonder he'd get sick. It takes time for your body to adjust.
I've dropped 15 pounds in 2 months. I've been sick for over a week. Seems like the body can't handle it.
Low T. They're bargain basement levels of T.
🤣🤣🤣🤣🤣 exactly!!!!
The problem is that he didn’t ease into it. He changed his whole workout routine and stopped eating all of a sudden
You need to make a lifestyle outta these challenges, you always go back to where you were 😂
Oliver Evans I agree. 30 days is nothing, you need to make your healthy lifestyle a LIFESTYLE
He wouldnt have content if he did
catz64 I don’t know where you get your information from but fasting is not harmful in the long term. It’s better for your body than constantly feeding it food, our bodies are not designed to eat as often as people think is “normal.”
Fasting gives your body a chance to burn stored fats and lower insulin levels, it fights inflammation, improves heart health and therefore blood pressure, it even boosts brain functions and promotes regeneration of cells.
When done safely, there is literally no down side to fasting in the short or long term.
There are some people who physically can’t or shouldn’t fast, of course. (Ex. Pregnant, breastfeeding, chronic disease) but a healthy person would have no repercussions.
@catz64 not prolonged fasting, but short fasts, weekly are fine. Intermittent fasting certainly can be a lifestyle
Gotta shake it up tho. I kinda dig how he never keeps his body the same, or loses it the same way.
Choosing sugary foods like fruits for a small meal when fasted is most likely not the best choice. You want to be fat-burn adapted, spiking blood sugar levels doesn't help with that.
True!🙂👍
Fruits are overrated. We really shoyldnt be eating them, especially we breed modern fruits to be sweeter and have more sugar.
@@KillerofGods This is so true, back in the days fruits were seasonally, mostly fiberous and super acidic, nothing to the candy fruits we got today. Also, there is no such thing as healthy carbs as he mentionned in his video. Carbs tends to be highly inflammatory, I've been off carbs for long and never look back.
3:51 "My leg!"
lol
SpongeBob
adding some himalayan salt, potassium and magnesium to the water makes it much easier to fast
Snake Juice
Source?
@@joedalton77 look up salts benefits while fasting its scientifically proven
@@joedalton77 search snake diet on RUclips
@@joedalton77 it’s literally the only way people are able to water fast for several months.
It sounds like she was trying to recommend fat spot reduction but that's a myth 🤔
Edit:
What does everyone think?
New science on spot reduction
Theoretically, we have a good reason to believe spot reduction may occur. We know that spot lipolysis is real: you acutely burn more fat in fat regions near active muscles than in fat regions distant from active muscles. Concretely, when you are exercising your left leg, more fat is burned off from your left thigh than your right thigh. The local fat oxidation appears to be the result of the increased temperature and blood flow near the exercised tissue. This may increase the delivery of fat burning hormones like epinephrine and norepinephrine. Myokines released by the active muscle, like IL-6, may also increase fat oxidation rates in nearby fat tissue.
She said something like "building muscle in these areas will reduce body fat *percentage*", which if you think about it is true even if fat remains constant.
Say fat content equals 'f' and muscle 'm'. Local body fat percentage is f/(f+m). Now let m* = m + muscle mass gained. Local fat percentage f/(f+m*) is lower even with f constant.
If it was true, all of those Made for TV ab devices and all the people who do endless situps would see the results they expect. Get down to 10% bodyfat and you will have abs.
@@InvestorAcademyPodca I've always thought fat spot reduction is a myth, it's not really a myth now but is also not very effective. It's only applicable if you have a really good diet plan and working plan and if you don't screw up your meals. Most of the people who do thousands of sit-ups are not responsible with the diet and training. This method is not really worth it, will not change the body drastically.
i agree but she also brought up BMI which made the integrity questionable to me
I'm working on a 3 month alternate fasting program, but on the feed days, I still eat almost zero carbs. I walk about 20-30,0000 steps daily. It's easier to do the 36+ hour fasts if you don't eat a ton of foods on the eat days, much easier. And then I also lose weight on the eat day, yet eat until I'm full. Fasting increases insulin sensitivity, of which we have an epidemic, and it also can fix fatty liver disease, which is super widespread.
I started an ADF 2 days ago. I do intermittent fasting (only eat once perday) but i started "snacking" on carbs. Probably due to the visual cues he mentioned in the video. A few times per year, I do a 40-hour fast. I have reversed type 2 diabetes down into the pre-diabetic range, and my metabolic numbers improved, but I notice the weight creeping up on the waistline. So two days ago I fasted and did not get one hunger urge - not ONE. Typically when the ghrelin hormonekicks in I just drink a glass of water and 30 minutes later the hunger urge is gone; but a couple days ago I did not get hungry at all because it was a busy day for me with meetings and then I worked on homework until bedtime. I underestimated how important it was to free yourself of the visual cues (no need to go to the fridge and keep a filtered water decanter on my desk), and the benefits - no kitchen clean up. I hope I can keep this up for a month at least - heading into thanksgiving. I'll probably eat today, though; although it would normally be a fasting day, I figured out that TG falls on my fasting day, so by eating today I'll re-set the ADF so that I can eat what I want on TG.
Wtf is that personal trainer even talking about? There’s no way she’s licensed.
legit in order to be a trainer all you need is a certificate. I am certified through ACE and have been for 8 years. The amount of information you get through certification is laughable in relationship to college. But even college for kinesiology/ exercise science isn't that helpful. Realistically it's those who follow up on the most up to date research and if you use it in studies if that's your field is it any bit beneficial. But clearly the general population here commenting even knows this. She' just has no idea what she is talking about
Most personal trainers are idiots. Not only about the human body, plain idiots
Crank up the protein! Reduce carbs. You won’t lose the lean mass next time.
Did she say that you will lose fat over the muscles you exercise? Lol also your blood is blue until exposed to air.
@@lopogopanop7394 no
I fast 20 hours a day. I have been eating Oats with fruit and some vegan chod protein powder when I break my fast. I LOVE IT. I love healthy food so much now. Fasting has helped me ditch junk food. I was fasting with junk for a while but now that I've switched to diverse healthy meals I'm so hopeful about transforming myself into my best self. To anyone reading, this. YOU CAN DO IT! I believe in you.
Lol
@@neelanguna3993 what?
Narrated `Abdullah bin `Amr:
Allah's Messenger (ﷺ) said to me, "The most beloved fasting to Allah was the fasting of (the Prophet) David who used to fast on alternate days. And the most beloved prayer to Allah was the prayer of David who used to sleep for (the first) half of the night and pray for 1/3 of it and (again) sleep for a sixth of it."
Next challenge 30 days of trying not to get sick
Change your diet can increase your likelihood to get sick. Exercise good hygiene and stay away from people until you've acclimated.
I lost 9kg (7kg actual weight loss in seclude the water weight that comes back) in one month and i overate on many of my eating days. But i did 3hours of activity on every fasting day.
just count your calories, its way easier lol. throw in a fast here and there and weight will drop off you like crazy, tracking isnt that hard at all.
@@davidjd123 counting calories is not a good long term weight loss method on its own. Look up the Minnesota Starvation Experiment.
Without cutting out processed foods or excessive carbs, your body will not be able to access fat for energy and will start raising hunger hormones to get required energy, and decreasing energy expenditure if you aren't fasting
@@OatmealTheCrazy I noticed that ,I could eat less calories for about three day but if I fasted and counted calories like a 20-22 hr fast a day I could do it wayyyy easier and almost felt too full to finish my reduced calorie count . 👍🏼
He might have had even better results with a low carb food intake.
Enjoyed this podcast .
This isn't a podcast lmao
This isnt a podcast tho
This point of longer bouts of fasting is to lose weight fast, and develop a new relationship with eating. Getting off the blood sugar roller coaster and getting control of your eating makes you able to cut a ton of weight, and then you can start lean bulking.
I'm trying to start alternate day fasting, but i'm a diabetic (no insulin) so i'm waiting to talk to my doctor. I think one overlooked factor is that alternate day fasting or intermittent fasting is supposed to help with insulin resistance for people that are type 2 diabetic. That, and weight loss are my main two reasons. Good video!
Intermittent fasting worked for me, Thomas. One meal a day after 4pm done by 6 pm. Black coffee in the morning, and I only drink water. I very occasionally have a vodka cocktail or a glass of wine. I reversed A1C down into the pre-diabetic range and now off metformin, after a 30 lb weight loss. I've hit a wall at 220. My goal right now is to just get to 199. Best of luck.
Would this work for Type 1 Diabetes?
@@nelled6240You should do this just with a doctor monitoring if it's the case of type 1 diabetes
from one PF member to another, cheers! this was impressive.
i, myself, just started One Meal A Day programme... thanks.
I’m not 100 percent sure but I read that the scan categorizes all non-bone and non-fat matter as lean tissue, including blood and other fluids. So having more water would increase your lean tissue amount. Your routine of 30 days of alternate day fasting and eating “healthier”, could have significantly lowered the amount of water your body was retaining. So I feel like the 3lbs of lean tissue you think you lost might not actually be all lean tissue. A good amount, if not all, could be water no? I can totally be wrong but just wanted to ask that question!
Had you increased protein intake on your eating and workout days, I wonder if you had persevered more lean muscle mass? Either way, congrats on your journey. Doing this tomorrow.
I think the strategy is feasible once you got used to not eating a full day. Would have been great to hear about how you struggled with that. I already struggled a lot by restricting eating hours from week to week doing intermittent fasting starting with 10 hours eating period until I arrived at a 6 hour eating period. With only 6 hours (10 to 4 o’clock) of eating I had trouble falling asleep and would wake up at night because I was so hungry. Did this occur to you and what helped you manage the fast?
What I absolutely don’t agree with is the working out and fasting while sick part. If your body is battling viruses or bacteria, ideally we don’t want to put extra stress in it by being in a calorie deficit or by doing HIIT. That can lead to systemic issues like myocarditis and I have lost a person I know to this. Just don’t do it. Break the fast, walk and get out a bit, but don’t work out and recover fully. Once fully recovered you can hit the gym again. You only lose one to a maximum of two weeks to a typical cold. That’s nothing.
I agree. I only work out on my eating days. On my fast days I only stretch and then take a long, slow walk. Up to 4 miles. Just very chill, petting dogs out on walks, noticing the trees and birds. In the evening I end up going to sleep about an hour earlier, sleeping deeply, and waking rested.
Be Adapted to a healthy Keto and IF and even extended fasting periodically and its quite easy to do Alternate Day Fasting and You Get the maximum benefits like this... Im already doing it for 2 months and never struggled
Johnny Tabry MEAT!!!!
He seems to say 36 hours between meals. Is that correct?
I weigh 175 right now. I’ll start my alternate intermittent fasting today. I’m still unsure if I should record my journey. Because of my body type, I think a lot of women who carry most of their weight in their buttocks and lower body may benefit from it. So I might create another RUclips channel just to track my progress and see if it actually works
Hi, have you seen any progress with fasting?
Progress??
This was super interesting and I really love your editing.
Someone teach this man how to cook an egg!!
Adrian Lima oh! Glad I’m not the only one. 😘
This deserves more than 22 likes.
My mum makes her eggs this way. Loves them. If I make her an egg the "proper" ways, she hates them.
Those were some struggle eggs. 🤣
Highly underrated comment..
@6:00 rubbish , BMI is a terrible equation, is does not take into account frame size, also you can't spot reduce fat, yes you can work the muscles in that given area but you will not spot refuce..
Nice video 👍
Thanks for submitting yourself to these experiments and sharing your findings with others; this is what science is almost about!
Only thing to do when you miss 1/4 of your test time due to sickness is to start over. Hard to consider this a real 30 day test...but I get it. Congrats on the self-improvement!
Wow... that Black Bean Burrito looks AMAZING! Recipe somewhere? ;)
I love your approach and it was really neat to see your results! Thanks for the share!
Breaking your fast with any type of carb is a huge mistake. If you want to maintain muscle it is critical to break your fast with lean protein It’s also critical to get enough protein which it sounds like you weren’t. Finally, doing hard cardio to burn fat is also a mistake. It burns glucose and your body will break down muscle to convert to glucose. To burn fat it requires slow aerobic work. Walking Somewhere between 3.5 mph flat to 2.2 on a 10% is ideal. Bottom line IMO you lost muscle because you did not follow these critical factors.
Challenge Idea: Do Starting Strength 5X5 for six months and fix your body composition.
30 days would be interesting enough
He’s not a beginner lifter results won’t really matter
@@prodbydill4376 His Planet Fitness membership says otherwise.
This is a way better idea than the just "going to the gym" it seems like he's doing now.
@@prodbydill4376 His lifting numbers are low. Newbie gains get completed by quality strength increases, not how long one has been "lifting", and he's got newbie gains to spare.
Intermittent fasting promise: Eat whatever you want on non-fast days (chips, ice cream, mac n cheese) and don't have to work out.
This guy's successful intermittent fasting: Ate quinoa, broccoli, and tofu on non-fast days and worked out like crazy.
Yeah. it still, and always matters what you eat. Even more so than when you eat.
Don't know where you got that from... about IF🤦♂️
Funny, I just finished week 5 today and I'm down 30 pounds. ADF is pretty magical, I think it's the most foolproof way to lose weight along with all of the other positive benefits.
How do you go 36 hours without eating? I feel like if I do this I would start shaking and feel horrible whole day when I'm not eating
Efe Özçelik you have to do it gradually. Don’t go cold turkey - start increasing the time between your meals and then drop a meal. Take your time to work through this until you’ve reduced to one meal a day. You’ll stop feeling hungry but may want to eat as it’s a habit. The key to success is patience, patience and patience. Good luck.
@@sootyspark7281 thank you!
I've been doing ADF for a month now and am already down 20 pounds, my energy levels are better than before and my allergies are completely gone and I don't need a daily allergy pill (not sure how this one works). The first few days were hard but I've found it gets easier and easier.
Also those before and afters are fantastic! Would love future updates on this.
Currently doing an alternative dry fasting and it's easier than i thought; i guess since i have experience doing it dry for a few days taking a full day off from eating and eating normally the next is a cake walk.
Will let you know what my results are in the future.
So how is it going?
Try to dunk a basketball in 30 or more days.
That's probably not gonna happen in a month, unless he's almost there already
If you're not dunking in your early 20s, it's not going to happen.
@@jerubaal101 not true
J T depends, if its 8 inches plus its practically impossible for 30 days
Nathan Xabrera I only assumed he could touch rim at least since he is in decent shape and not that short
The first day for me is always pretty easy actually because my stomach doesn't feel fully digested. The last 4ish hours from 6-sleep are the hard part
definitely
"I have not failed. I've just found 10,000 ways that won't work." --Thomas A. Edison. This quote has been great encouragement for me to keep going with my study and meditation music RUclips channel.
Excellent video! I'm doing a month long ADF challenge. This is my second week. I have not weighed myself. I said I will weigh myself once during the middle of the month. It's going great, onlydoing clean fasting. It makes a difference with hunger and cravings.
It's not as hard as you think.😊
@Simon-wg9lw Hi, I have lost 6 pounds so far.
Nice one.. gona try this technique. Lost almost 60 lbs in 5 months during the pandemic and gona aim for about 17 15 percent body fat percentage this year.
Dropped 52.4 lbs in less than 6 months with intermittent fasting, HIIT and high protein/low carb diet. I do cheat days twice a week on the weekends. I couldn’t go to the gym before bc of the Covid. Now I am going back to the gym to restart my weight training and continue with the HIIT.
I’m doing 36 hours - 12hours alternate day fasting and watching this on my eating days cuz it has many video clips of food!
What's the results like?
You're such a wholesome inspirational good dude. Really enjoy your videos sir.
Well I do a ketogenic meal strategy with intermittent fasting on the weekends and it's been wonderful I always have energy it is great to be a fat burner and not a carb burner like I was before.
Ya, Im keto and just LOOKING at those pure sugar grapes in his fridge put me out of ketosis LOL. I bet getting rid of those carbs would improve his goals. Jealous of the toast tho, no lie!
@@melissilem2610 costco has low carb bread
Feels even better being able to have some fried rice or pizza when you feel like it
Here’s s pro-tip: Check your hormone levels....then optimize them. Maybe you will not lose as much muscle while fasting. If you punish the areas that you want to maintain or grow during these fasts and calorie-restricted days, you are in layman’s term notifying the body that you need them. Combined with a nutrient rich diet of good fats, proteins and minimal carbs, maybe you can take this to the next level.
This was very well thought out. Thank you
I've done OMAD on and off for quite a while. Recently it's been more off than on, and I've gained 10lbs. So this last week I've been having a go at ADF Alternate Day Fasting/ 36:12. I kinda like it. It's easier than expected. I'm combining it with soft keto. Cutting out bread and trying very hard not to drink any alcohol. But I will for sure have the occasional glass of wine. I have found, on my eating days, that I am not always hungry, so I push through for as long as i can before breaking my fast. I have always been able to go a long time without eating.
Increasing eating because you were sick may have the opposite of what you needed. Also it's possible you being sick might not have been the usual virus but just your body cleaning house. Third, fasting is easier if you've been low carb.
How many 36 hour fasts would it take to lose 12 pounds of body fat???
The rate of weight loss during fasting can vary from person to person, and it depends on several factors such as individual metabolism, activity level, and starting weight.
A commonly cited guideline is that a pound of body fat is roughly equivalent to 3,500 calories. Therefore, to lose 12 pounds of body fat, you would need to create a caloric deficit of 12 * 3,500 = 42,000 calories.
Now, during a 36-hour fast, your body is in a calorie deficit as you're not consuming any calories during that period. The actual caloric deficit during a fast depends on factors like your basal metabolic rate (BMR) and activity level.
Let's assume a hypothetical daily caloric intake for maintenance is 2,000 calories. In a 36-hour fast, you would be avoiding the intake of approximately 2 * 2,000 = 4,000 calories.
Now, if you extend this to a 36-hour fast every other day, that would result in a caloric deficit of 4,000 calories every other day.
To calculate how many 36-hour fasts it would take to achieve a 42,000 calorie deficit:
42,000 calories / 4,000 calories per fast = 10.5
So, it would take approximately 11 cycles of 36-hour fasts to achieve a 12-pound loss of body fat, assuming these simplified calculations and not accounting for potential metabolic adaptations or other individual variations. Keep in mind that this is a rough estimation, and individual results may vary. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.
Hello, just found you today, great video!
I’m gonna try water fast from week just to detox my body from everything, than after that I want to do this kind fast too and after I’m on my goal weight, I want to do OMAD for life I hope
0:42 You do NOT read a scientific article like that. The background and aim typically have a hypothesis they want to show and in the results and discussion they discuss the results and in the conclusion they will conclude whether or not the hypothesis were true.
You say you lost lean mass, but a dexa scan doesn't distinguish viseral fat, so you may have actually improved your health more than you could ever hope too with just about any other diet. Great video series!