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EMMET RUSHE’S FITNESS COLUMN: INTERMITTENT FASTING

December 28, 2019 | By admin | No Comments | Filed in: ixyfmqzbo.

first_imgBY EMMET RUSHE: We have long been told that breakfast was the most important meal of the day.Whether your intention was weight loss or muscle gain, not eating breakfast was a complete no, no.The old adage goes that breakfast ‘kick-starts’ our metabolism and then eating small and often throughout the day keeps it ticking over. The idea was that if you eat too little or miss meals, your metabolism would slow down to a crawl and fat loss would stall altogether.Over the last few years a number of nutrition and fitness experts have been championing the idea that eating LESS OFTEN is the best way to not only burn more fat, but also to live a healthier life.John Romaniello author of ‘Engineering the Alpha’ describes Intermittent Fasting as alternating intervals of not eating (fasting) with times when you are allowed to eat.Sound confusing? It’s not really a difficult a concept to grasp.Why fasting?Researchers have found that after a few hours of fasting, the body breaks cholesterol into bile acids. 
At the same time the liver shuts down glucose production, which lowers blood glucose levels. 
This excess stored liver glucose is now used to repair damaged cells and make new DNA. 
While this is happening, liver enzymes are helping in the creation of brown fat, which converts extra calories to heat.What does this mean for you??What the science tells us is, that in a fasted state you are enhancing your body’s ability to burn fat as an energy source. 

You are basically teaching your body to become more adept at shifting back to burning fat after a meal. Intermittent Fasting has also been thought to have anti-aging effects and can help regulate blood glucose levels, and can ‘treat’ asthma, autoimmune diseases and cardiac arrhythmias.Sounds like a win-win situation doesn’t it?There are a few methods of Intermittent Fasting that the top proponents use.Brad Pilon, author of ‘Eat Stop Eat’, uses a 24 hour fasting model. He recommends it 1-2 times per week.Once per week as a full 24 hour fast or using 2, 12 hour fasts on 2 separate days.The 12 hour fasts can be done easily; 
You can simply sort your schedule so you have your last meal shortly before bed, sleep through the majority of the fasting period and have your first meal after the 12 hours are up.Pilon advocates a ‘lunch to lunch’ or a ‘dinner to dinner fast’.This kind of fasting has also been shown to help stave off degenerative brain conditions such as Alzheimer’s and Parkinsons.Another type of fasting is Martin Berkhan’s 16-8 model.Berkhan advises condensing your nutritional intake into an 8 hour ‘eating window’ to maximise hormonal benefits.The idea behind the 16 hour fast is that you produce Growth Hormone when you sleep.Eating shuts down the body’s ability to produce Growth hormone because of spikes in insulin levels.By pushing back when your first meal and avoiding eating at night, you can maximise growth hormone production.10am to 6pm eating window.What does this mean for you?Hugh Jackman used this model of Intermittent fasting for the last ‘Wolverine’ Movie.Jackman credits this style of eating for getting him as lean and muscular as he ever has been.John Romaniello also uses the 16-8 model but with a slight difference.Romaniello adds in ‘cheat days’ which he calls the ‘Feast/Fast model with clients who have become used to the fasting model.On the cheat days you can eat whatever you like but you follow this up with a 36 hour fast.Romaniello states that this has not only physical benefits but also physiological and emotional benefits.Dieting causes Leptin levels to drop which will slow down fat loss, the cheat day allows for the boosting of leptin which in turn increases the rate of fat loss.Romaniello also says that putting a fast day after a cheat day does 2 things;1: ‘Prevents any fat gain from the extra calories of the cheat day by creating an immediate deficit the following day.’ 
2: ‘Prevents the slowing of fat loss and allows the hormonal benefits of the fast to proceed uninterrupted.’What does this mean for you as a beginner to this way of eating?These methods of fasting, when advised and monitored by an educated professional, could potentially help you to burn more fat and build lean muscle while getting some hormonal and even anti-aging effects, and did I mention that Wolverine uses it?
#TrainSmartFor further information on Personal Training or The Better Bodies Challenge, please contact me through the link below.

https://www.facebook.com/pages/Rushe-Fitness/120518884715118 

* Emmet is the owner and operator of Rushe FitnessEMMET RUSHE’S FITNESS COLUMN: INTERMITTENT FASTING was last modified: October 26th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushefitness columnintermittent fastinglast_img read more

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NFL’s QB Glory Days Continue

November 18, 2019 | By admin | No Comments | Filed in: ercinbyyl.

first_imgIf you like quarterback-driven football, what a Super Bowl this promises to be!For the first time in quite a long time, the four remaining teams heading into Championship Games weekend featured star quarterbacks at the helm: two legends, and two potential ones.The AFC features the New England Patriots led by QB Tom Brady against the Denver Broncos and their QB, Peyton Manning. They have won four Super Bowls between then, and Manning just set the all-time single season record for touchdown passes, 55, breaking the previous record of 50, which was held the Brady who, in turn, had broken Manning’s previous record of 49. Need we say more?Over in the NFC are two exciting quarterbacks with guns for arms and feet like wide receivers: Colin Kapernick of the San Francisco 49ers, and Russell Wilson of the Seattle Seahawks. The former has been to one Super Bowl, last year, losing narrowly to the Baltimore Ravens.  The Ravens’ QB, then and now, is Joe Flacco who, much like QBs Eli Manning of the Giants, Trent Dilfer, also of Ravens’ years past, and Jim McMahon of the heralded 1985 Chicago Bears – not to mention Bob Griese of the Miami Dolphins of the 1970s, the only team ever to record a perfect season, is a workmanlike, clutch player who more often than not gets the job done when th chips are down. Simply put, a “winner.”But this year’s crop of QBs are not mere winners, they are superstars.  To many fans, football is all about defense and a conservative running game. Winning it in the trenches. But to the fans of pomp and flash, spectacularly-thrown footballs and magnificent receptions, this is your time! Revel in it! TweetPinShare0 Shareslast_img read more

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