A new episode of A Mind For Fitness Podcast is now available. In this episode we will talk about why I have been experimenting with re-introducing carbs back into my diet and what the results have been. Enjoy!
Tag Archives: health
Take Your Gym Bag With You
It can be difficult at times to stay dedicated to your workout plan. There are many things that can get in the way. However, here is one thing you can do in order to make your commitment to your workout a little easier–take your gym bag with you.
Now, I understand that many people who are dedicated to working out do so at home or in the morning. This will not apply to you.
However, if you are one of those people who go to the gym after work, this will help. Why? You can imagine why for yourself. You leave work with every intention of going home, changing, and going to the gym. But when you get home personal business gets in the way. The phone rings, you need to pick up something for dinner…. The list could go on. Or you get home and you want to sit down for just a second and once you do you realize that you are too tired to make it to the gym.
Has this happened to you? My post-work workout has been derailed more than I’d like to admit because of things like this. The way to avoid this is by simply bringing your gym bag with you. You will avoid going home and getting tangled up in everyday life.
Of course I’m not saying that bringing you gym bag with you will magically solve all the obstacles that could get in the way of your post-work gym session, but it is one easy thing you can do in order to stack the deck in your favor. So, if you are going to go to the gym after work, take your gym bag with you!
Intermittent Fasting Wars PT. 4
This is the final installment in this short series of articles on intermittent fasting (IF). In this article, I will explain what IF protocol I used and why. Also, I will give you some tips on choosing an intermittent fasting protocol for yourself.
Which IF I Used
I chose the Warrior Diet because it was, in my opinion, the easiest to follow. Why? First off it is a daily plan. I did not have to remember whether this was a day I was eating or not. I just did the same thing every day.
Also, on the Warrior Diet I got to eat every day which made it easier to stick to my low-carb lifestyle. This did not always happen as I will explain later, but being able to eat every day made low-carb a more viable option. On the other hand, when I experimented with alternate day fasting and Eat Stop Eat one of the biggest problems I had with these diets is that after 24 hours of fasting, I wanted to eat everything in sight. On these diets you are allowed to eat normally which I have described in previous posts. But after a 24 hour fast I wanted to eat like it was Thanksgiving.
Like I said above, I did not always eat low-carb when I was on the Warrior Diet. And the truth is that you do not have to. But I did eat low-carb most of the time. However, the ability to eat whatever I wanted during my eating window allowed me to be more flexible while eating with my friends and family.
Which IF Plan Should You Do?
First off, do not be afraid to experiment. And do not be afraid to switch to another plan if one is not working out. But you must be able to chose a plan that you will stick to and that will fit into your life. If you live alone and do not mind skipping a day of eating, you might do better on alternate day fasting or Eat Stop Eat. If you have a family and you eat with them every night, you might do better on the Warrior Diet. Just remember the best plan is the one you will actually do.
Final Observation
One more thing I noticed about IF that I wanted to mention has to do with the fact that a lot of these plans allow you to have carbs during your eating window. However, what I noticed is that the the longer your eating window is the more low-carb you need to go in order to see results. For example, if you are going to break your fast between 14-18 hours and give yourself a longer eating window, you need to really be cautious of the carbs you are eating. Basically you need to stick to a low-carb diet. On the other hand if you fast for 20 plus hours you have a greater tolerance for carbs. This means that if you only eat for say two hours, you can eat more carbs and still lose weight.
Why Low Carb Is Not Enough (Audio)
In this episode, Ian Carlin talks about why low carb dieting is a great place to start but it will most likely will not get you to optimal health. Also, what you need to know about switching gyms. Enjoy!
Intermittent Fasting Wars PT. 3
There are many, many IF plans out there. It is the latest craze (for good reason). However, in my opinion, there are only three main protocols. Everything else is a variant of these three plans. So what are these there plans.
- Alternate Day.
- Eat Stop Eat.
- The Warrior Diet.
Alternate Day
First there is alternate day fasting. It is what it sounds like. You fast for 24 hours every other day. For example, on day one, you would wake up and eat normally until 5 P. M. Then you would stop eating until the next day at 5 P. M. After that, you repeat the process.
Eat Stop Eat
This method advocates two 24 hour fasts a week. Then, the participant can eat normally throughout the non-fast days. So it may look something like this: Thursday, stop eating at 5:00 P.M. Fast until Friday 5:00 P.M. Then eat normally over the weekend until Sunday at 5:00 PM. Fast until Monday at 5:00 P.M. Then eat normally from Monday until Thursday.
It’s important to note that eating normally does not mean that you eat like it is Thanksgiving . However, it does mean that you can eat more high-carb foods. So if you are going out for breakfast, you do not have to eat just the eggs and bacon. You are welcome to eat the hash-browns, and toast as well. Likewise, if you are going to have a steak for dinner. You can also eat a potato.
Warrior Diet
The Warrior Diet is a daily fast of 20 hours. Then there is a four hour eating window. During the four hour eating window you are encouraged to do a few things. One is to eat a salad and a good amount of protean. However, you can eat anything. This would include pizza and ice cream. Also, you are encouraged to overeat. That’s right. You are encouraged to overeat.
Other IF Plans
Many other plans are simply a mixing or modification of the three above. For example Bulletproof IF is like Eat Stop Eat in some ways and in some ways it is like the Warrior Diet. You may only choose to IF two days a week. In that way it is like Eat Stop Eat. But you may fast for 20 hours on those days. In that way it is like the Warrior Diet. However, it is not recommended on Bulletproof that you eat high-carb or processed food. So you cannot eat just anything. Also, you are allowed to have Bulletproof coffee which contains fats.
Another plan in Lean Gains. This is kind of like the Warrior diet. On this plan you daily fast but for only 16 hours. However, your meals should be sensible without a lot of high-carb foods.
Over Simplification
I have to admit that I am over simplifying these diets quite a bit. I do this for two reasons. One is for the sake of time. The second reason is that I do not want to give away these authors diet plans for free. That would be unethical. So if there is something I missed please remember that I am over simplifying on purpose.
Closing Remarks
The list of IF plans is plentiful. In the final article of this series, I will talk about the plan I used to lose 20 pounds in 5 weeks, which plan you should choose, and some closing observations about IF.
Out Door Fitness With Alyx Cave From Chisel Outdoors (Audio)
This is a new episode of A Mind For Fitness Podcast. In this episode Ean Carlin talks to Alyx Cave’ from Chisel Outdoors about hiking, biking, and general outdoor fitness. What you need to know to make the most of your outdoor workout and how to stay safe. Enjoy!
PS sorry about the sound quality. Our first mike was not working out so we had to switch just before the show.
What You Need To Try Before You Give Up (Audio)
A new episode of A Mind For Fitness Podcast is now available. In this episode Ean Carlin talks about why we want to give up on trying to lose weight and what you need to know before you do! Enjoy!
The Intermittent Fasting Wars PT. 1(Written)
I recently did a podcast on different intermittent fasting protocols. In light of that, I thought I would write this blog based on that podcast. I’m doing this because I want to get the information out there and realize that not everyone listens to podcasts. That is to say that some people like to read more than they like to listen.
This will not be a word for word transcript of the podcast (that would just be too lengthy). What I wanted to do was talk about the different kinds of intermittent fasting plans available and which one is right for you. However, before I do that, I wanted to write a little on why I have taken up this topic.
Last October I had a shocking eye opener. Over the course of the summer, I had re-gained about 15 pounds. While I was no where near 300 pounds (the estimated weight I was at when I started to take my health seriously), I was still very depressed to have gained that amount of weight back.
How did I re-gain the weight. Well quite honestly it was just though neglect. One too many cheat meals, eating too often, not pushing myself as hard as I could have in the gym…the list goes on. And also, the fact that I was not near my original 300 pounds made it easy to over look the “relatively” small amount of weight I was gaining back.
At the first of the year, I once again got serious about my health. In about 5 weeks, I had lost the 15 pounds plus a few extra. I started giving it my all in the gym, making sure I was counting my carbs. I was also eating clean. But the big factor was tighting down on my intermittent fasting.
But one of the decisions I had to make was choosing an intermittent fasting (IF) protocol. This caused me to study which IF programs were available. So which ones are available, and which one did I choose to lose about 20 pounds? And which one should you choose? These questions will be addressed in our next post.
The Intermittent Fasting Wars (Podcast)
On this episode of A mind For Fitness Podcast, Ean Carlin talks about intermittent fasting. Also, a lot of time is spent on evaluating the different kinds of intermittent fasting protocols. Enjoy!
True Confessions: How I Gained Weight Again (And How I lost It Audio)
A new A Mind For Fitness Podcast is now available. This is a good one. I come clean and talk about how I gained weight again but also how I lost it and am now more fit than ever. Enjoy!
Advanced Weight Loss Resources 