Reamsjohnson-
In order to get enough fruits and vegetables I suggest making green smoothies. You can throw together apples, pears, canteloupe, berries, lettuce, lemon juice, spinach, kale, collards... whatever you're in the mood for. Throw it in the blender until it's smooth and drink it to break your fast. It's low cal, relatively low GCI, and you get in tons of nutrition. Do a Google search for "green smoothies" and you should come up with some pretty delicious recipes. I like using one apple, one or two green leaves, juice from one lemon, and a handful of strawberries. Another really good one is canteloupe, pineaple, kale, and juice from one lemon. Keep in mind though that even though it's mostly fructose, it can still affect insulin levels in large quantities - especially if you use watermelon, pineapple, or grapes. So only drink a cup or two every hour or two during your window.
In order to keep track of your progress, I recommend that you go to www.fitday.com and sign up for a free account. This software allows you to keep track of the foods you eat and how many calories you use in a day. It graphs everything for you so you get a visual. It also allows you to set a goal and it charts your progress.
Lastly, I recommend you pick up a book called "Maximum Muscle, Minimum Fat" by Ori Hofmekler. This book explains the chemical processes that go on in our body when fasting and exercising. The author promotes a 20 hour fast with a 4 hour window and teaches you how to exercise and do intermittent fasting. If you want the nuts and bolts of why this works, you need to pick up this book. Basically when we fast, your body goes into survival mode... you get stronger, faster, more energy, more aware. Nature designed this into us so that we could catch our prey. If we went for several hours or days without food, hormones would kick in that would give us a predatory edge to help us catch our food. Now, we can use it to our advantage to manipulate homone levels that make us use fat for fuel and build muscle at the same time! In the mean time, until this book shows up at your house I suggest http://www.marksdailyapple.com/ and http://lifespotlight.com/health/2008/5/21/why-you-shouldnt-eat-breakfastagain/ . I don't recommend doing hours on the treadmill in a fasted state. But if you go in fasted, lift weights for 30 minutes or so, then do another 20-30 of your favorite cardio, you'll have plenty of energy. At that point after you work out you should eat a piece fruit and maybe a small amount of whey protein or a hard boiled egg. At any rate it's all in the Hofmekler book. God's speed...
-Rick Stewart
IF geek
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