Comments on: Intermittent Fasting

By: Ed

Ed — Wed, 25 Jan 2012 16:30:54 +0000

Hi Ken,
To increase your weight loss, I suggest you look at doing high intensity interval training (HIIT).
It takes up less time than what you are doing currently and will increases your metabolic rate so you will more calories for longer. If you google HIIT you will find all sorts of variations. The key is to do two/three different HIIT sessions a week, If you only do two, try to do a high intensity cardio session (30minutes).

For example (minute – description – level)
0-3 – warm up – 3/10 (the level is specific to you and not to the resistance on the bike)
3-4 – High resistance – 8/10 (I increase my rpm as well as the resistance for this phase)
4-5 – Recovery – 4/10 (i decrease my rpm as well as the resistance for this phase)
And repeat so you do a total of 6 high resistance and recovery periods
Follow up with 3-4 minutes of a cool down on the bike.

By: Dave

Dave — Mon, 23 Jan 2012 09:44:14 +0000

@ Michelle,

Start with one, and see how you feel, bit it really is up to you, if after you have done one, you want to do another a few days later, then go for it. The only thing you don’t want is to feel it’s getting in the way of your normal daily routine.

By: Michelle

Michelle — Sun, 22 Jan 2012 08:29:36 +0000

Love this blog! I am just now going to incorporate IF in my weight loss plans starting this week. Is it best to start with one day a week for your body to adjust, or should I just jump in with two days a week? Also has anyone that worked nights had any experience with IF? was it easier to fast on days you were working? or did you find that left you too tired and weak? Thanks for any advice.

Looking forward to results with IF.

By: dsha

dsha — Thu, 19 Jan 2012 16:17:58 +0000

Did my first IF ending last night-down 3 today! I know its not fat to begin with, but its a start! It was tough, but not too tough. I ate a normal dinner. Note to self; dont drink too much wine after a fast! argg…thanks

By: dsha

dsha — Wed, 18 Jan 2012 23:49:22 +0000

HI Dave,
I just read a bunch of your question and answers from others, and got my answer..thanks!

By: dsha

dsha — Wed, 18 Jan 2012 23:22:35 +0000

Hi,
I’ve started IF today! Well, last night, I guess..I’m very hungry. Is it an obvious statement, as I’m not eating anything? Will it get easier? My plan is for 2x a week. I know a lot of it is psychological, but some is physical..
I’d like to lose about 10 lbs and then maintain (I’ve lost about 20 already-not though IF)
Anyway, thanks! (I guess the to the point answer is : Will the hunger pangs get easier to deal with/subside over time?)

By: Fidelity

Fidelity — Mon, 09 Jan 2012 13:28:33 +0000

Ken/alessia, i support your effort. Im trying to adopt IF into my lifestyle and whenever i thought i cant last for 24 hours, ill always come back to Dave’s blog for motivation. I dont count my calories, i just eat what i felt like eating when i break fast and im very sure i overate! I dont exercise except casual swims maybe twice a month.
I have not seen any major improvement in the mirror or from my clothes sizes yet maybe its still too soon or my calories in is still higher vs out. I did a 6p-6p next day. I have not experiment with other eating windows cos the 6-6 works fine but im travelling internationally soon (asia to states) so i wonder what time my fast will be and if my body can adjust to doing a 6-6p in the different time zone..

Ps-Big thanks to Dave who never tires in giving motivations and advices to all of us, even after 3 years!

By: alessia

alessia — Thu, 05 Jan 2012 04:02:21 +0000

yes actually, me and my friend went to starbucks to just get unsweetened iced tea and she ended up getting a muffin, and kept giving me a peice here and there /; i also tried taking coconut oil, but the day i took a tbsp of it i ate more then i ever eaten before.

By: Dave

Dave — Wed, 04 Jan 2012 15:46:31 +0000

Hi Ken,

First let me say congratulations on dropping from 372, that is awesome.
In relation to your question, I don’t think you are doing anything wrong, so long as it works for you. I have played around with all types of I.F eating windows, and depending on circumstances I still change it up. The important thing is to find a routine that works best for you, and keeps you losing weight. If you like the fasting routine you are using, stick with it. If you feel it’s too restrictive, change it up, your weight loss routine should fit around what is best for you. Keeping calories around 1600 per day, and doing your cycling, you should have no problems dropping down. The time you want to start to take in those 1600 calories is up to you If you are burning more than you need, then you will be losing just fine !.

hope that helps.
Dave

By: Dave

Dave — Wed, 04 Jan 2012 14:42:18 +0000

Just make sure you drinking enough fluids Alessia, often what we take for hunger is actually that we are dehydrated. This is very often the case first thing on a morning. A glass of water before doing anything else makes quite a difference. Actually Brad Pilon posted about this back in November , you can read it here http://bradpilon.com/weight-loss/breakfast-diet-hack/

When you only made it to 12, was this because you were smelling food ? say from work colleagues etc ?