30 Days of Alternate-Day Fasting - 10lbs of Body Fat (Before & After)
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- Опубликовано: 21 фев 2020
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In this video, Brendan explores Alternate Day Fasting for fat loss, and if fasting affects muscle gains. The alternate day fast process eventually leads to how to lose 10 pounds of fat in 30 days. Hope you enjoy the alternate day fasting results.
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.
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.
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.
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.
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?
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?
Yeah low glycogen carbs as a final meal are important whether fasting or not (well sleep is fasting I guess) good job and I hope it got you the results
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.
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
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.
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.
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 👍
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.
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
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.
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 :)
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
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.
The first time in my life to watch a weight loss video till the end. You give very easy and clear information. Subscribed😉
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.
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
Please do a challenge built around this study: "Effect Of Dietary Protein Intake On Body Composition Changes During Intense Training In An Energy Deficit". The interesting thing about the protocol they employed was that the test subjects actually gained significant muscle mass, even though they were in significant caloric deficit. Please read the study. In the meantime, here are some notes:
Exercises employed:
1. full-body resistance training: 2 d/week (Tue, Thr)
2. high-intensity interval training: 2 d/week (Mon, Wed)
3. time trial: 1 d/week (Fri)
4. plyometrics: 1 d/week (Sat)
Full-Body Resistance Training
2 circuits/day, 5 exercises/circuit
1. circuit 1: bench press, knee extension, tricep extension, hamstring curls, sit ups
2. circuit 2 - lateral pulldown, shoulder press, bicep curls, leg press, bicycle crunch
3 sets/circuit, 10 repetitions/set for sets 1 and 2 and to failure for set 3.
Subjects had a 1-minute rest between sets within a circuit and a 3-minute rest between the end of the first circuit and the start of the second circuit.
HIIT
Subjects underwent 2 different HIIT regimes as follows.
1. 4-8 30 s Wingate tests (load determined based on 0.075% of body weight) with 4 min rest between bouts and
2. 10 bouts of 1 min at 90% peak wattage (as determined from VO2peak) with 1 min rest between bouts.
I appreciate how long it took you to write that comment
How much Protein were the subjects consuming?
Big confounding variable: were these people complete beginners? It is known that people who have little to no experience in the gym can put on a decent amount of muscle even in a slight caloric deficit due to the fact that their body is not used to breaking down muscle fibers and so it adjusts rapidly to this new resistance training by putting on muscle. Just a question to think about when contemplating the results of this study. Now, if these same results were replicated among high level athletes, then I would be truly curious.
@@SilentEagle2029 "Forty overweight (BMI >25 kg/m2), recreationally active young men (19-30 years) were recruited from the local Hamilton community and McMaster University. Subjects were screened to exclude smokers and people with health conditions that might affect their response to the protocol. Subjects had to have a maximal aerobic capacity (VO2 peak) > 35ml/kg/min and a body fat (BF) percentage >15%... Upon obtaining consent, subjects were randomized to one of two groups: control (CON): energy restricted diet (33 kcal/kgLBM/d; 15% protein, 50% carbohydrates, 35% fat) with 1.2g/kg protein/d; or higher protein (PRO): energy restricted diet (33 kcal/kgLBM/d; 35% protein, 50% carbohydrates, 15% fat) with 2.4 g/kg protein/d."
What a useless study. They didn't have people with normal intake and high intake, they had people with poverty protein intake (1.2g/kg) and people with a bit higher than recommended (2.4g/kg). And the group with the higher intake retained a greater amount of lean mass. Also none of this is really accurate because even the DEXA scan has like a 2 or 3% margin of error.
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“?😅
Glad that I found you, buddy. You're like "What I've learned" channel but putting in practice.
Thanks for the disclaimer. Glad I spent 10 min to find out you didn’t actually do it properly.
I'm on day three been researching after I came across a blog, I never thought about how amazing it is you can eat whatever you want on eating days. Today is my no eating day and I'm slightly struggling since my body is not used to it but I've been going strong and looking forward to my eating day tomorrow 😂 I been able to sleep better and more focused on fasting days like you said
Also those before and afters are fantastic! Would love future updates on this.
from one PF member to another, cheers! this was impressive.
i, myself, just started One Meal A Day programme... thanks.
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. :(
Thanks for submitting yourself to these experiments and sharing your findings with others; this is what science is almost about!
This was very well thought out. Thank you
This was super interesting and I really love your editing.
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 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 😂
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 👏
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
This is how I lost 90 pounds in the course of 1 year
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?
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
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.
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
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.
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.
This was great! Thank you 🙏🏽
You're such a wholesome inspirational good dude. Really enjoy your videos sir.
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.
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
Thank you for sharing your information. Very helpful.
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!
3:51 "My leg!"
lol
SpongeBob
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
Dude I love these videos so glad I found this channel
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
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.
So many negative comments! Oh well, either way this channel is amazing and keep pumping out the videos!
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
Thank you for a fabulous video. Very informative and easy to understand.
Of course. Whatever works with your schedule.
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
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.
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
Great video, you might benefit from some rowing form instructions legs hips arms arms hips legs, I was also rowing with poor form even though I’d been rowing for years, you are a youtuber so you know where to look! Keep putting put interesting content
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
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
I have tried multiple forms of fasting while at the same time tracking what I ate correlated within a measured metabolic rate. What occurred was simple....burned calories vs consumed calories correlates much more significantly than any forms of fasting I tried (12/12, 16/8, what you did, etc). However, what fasting does do, is allow you to understand your relationship with food MUCH better. Actually understanding what "hunger is" and how to "manage hunger" I think is the true gift of fasting. It also makes you acutely aware of what foods actually "fill you" vs ones that don't. All the other stuff always lands up being a bunch of "I saw this positive correlation" with little to know causation (e.g., decoupling out enough variables to isolate the benefit of surmised benefits fasting).
So much work put in!!! I loooove 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.
This has just started but you don’t need to eat too much to exercise. Easy exercise is great when you’re fasting
Great job!! Inspiring!
Thank you for this!
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..
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.
Hi, i wanted to say it was intersting watching your video. I was thinking about doing alteranting fasting but i never knew it was an actual thing!!
In 30 day I can see the difference.
Great job! 💪🏾
So I understand....day 1- in 12 till 12 you eat, fast for the rest of the day. Day 2 - fast, for the whole day?
Looking good man, think I’ll give it a try!
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!
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.
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.
you did a fab job! thank you!
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 😂
Great video👍! Never heard of unhappy snacking😂 I’m going to try the 12 hour eating followed by 36hour fast!!
Great ideas! Thank you!
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
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.
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 was giving myself 6 months for a body transformation I got sink during week 5. Just starting week 6 and I gained a lot of water when I was sick but lost most of it in the next two healthy days. So basically just lost that one week and I had a calorie rotation diet and I dropped it and ate more on my light days. I was actually shocked that I maintained weight on more calories and near zero activity.
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
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?
Hi, Goal Guys! Genuine question. What do you do during the hours when you don't film? Besides editing, do you guys have like a 9 - 5 job? Would like to do the challenges you guys do, I just want to know if it's possible with someone who works/studies. :)
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.
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.
Sounds like an impressive result but how long did you fast for. .
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 . 👍🏼
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.
Great effort and interesting video.
Thanks for this man
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
Very interesting and informative videos. Thanks so much for this :) I currently do 16/8 keto fasts, but might try this type, as well. From what I understood, though, is the workouts have a much higher benefit on the fasting days, as you will be burning the stored fat during this time.
Hi and thank you so much for this educational video. I understand that your eating hours are from 7am to 7pm on eating days but within those hours how much are you eating eating and are you eating through out the entire time. I am starting the same every other day I wake up at 10am I start eating at 12:30pm and stop eating at 8pm. Is this okay?
Thank you, I know this was a while ago but it was the only video I could find on the alternate days fasting for a person who has a reasonable BMI but not a good fat - waist to hip ratio. I also wondered how long to adhere to the regimen. I want to lose the final 10-15 lbs. I have light workouts in the gym but swim lengths, do stairs and long walks (with hills) regularly. I used intermittent fasting for years and lost 60 lbs but this final plateau has been very long and I want to rid myself of the last stubborn inches of my belly fat. Very helpful thanks.
Finally a fasting video without keto or meat promos! I just started doing #rolling48s which I didn’t know was a thing till this eve….eating 1 meal every 48 hrs…I’m also wfpb vegan and this is feeling great for me so far, because I was feeling really heavy n bloated, so I’m enjoying this new feeling of lightness 4 a change. No idea how long I’ll keep at it but it feels very reasonable right now. Good tip for refeeding…I love pintos and peanut butter and oatmeal…I will probably do potatoes next time! Congrats on your results, hope you are still doing well! Thanks 4 the video😁
Try starch solution ando and fast 48 hours ❤
You might have felt ill because of a shortage of electrolytes.
Yep.
Also known as the 'keto flu'. Solution: make some salt tea (ideally, sea salt or himayalian salt). It's disgusting, but it will get the job done.
Like the first and only channel I’ve ever subscribed to. Even tho I’m in much better shape. It’s short, and a lot of other youtubers r pretty weird
Good job man!