Common variations of intermittent fasting

16/8 Method (my preferred method)

This involves fasting for 16 hours each day and restricting your eating window to 8 hours. Typically, this means skipping breakfast and consuming all your daily calories within the 8-hour window.

5:2 Diet

In this approach, you eat normally for five days of the week and restrict your calorie intake to around 500-600 calories for two non-consecutive days.

How intermittent fasting helps to get ripped

Aid in fat loss

By restricting your eating window, intermittent fasting can create a calorie deficit, which can promote fat loss. It also helps to stabilize insulin levels, making stored body fat more accessible for energy.

Preserve muscle mass

Intermittent fasting has been shown to preserve lean muscle mass during weight loss, which is essential for a shredded physique. It helps prevent muscle breakdown by increasing growth hormone levels.

Improve insulin sensitivity

Intermittent fasting can enhance insulin sensitivity, which means your body can utilize carbohydrates more effectively. This can result in better blood sugar control, reduced cravings, and improved overall body composition.

Learn more specifics on intermittent fasting.

How I use intermittent fasting to get ripped

Choose a fasting protocol that suits your lifestyle

Determine which fasting schedule works best for you, such as the 16/8 method or 5:2 diet. Experiment and see which one you find the most sustainable. I prefer 16/8 because it provides both rigidness and flexibility to eat whether you’re in your normal routine at home or need to stay shredded while on vacation.

Maintain a nutrient-dense diet

While intermittent fasting can provide flexibility in your eating window, it’s important to focus on consuming nutrient-dense foods. Include lean proteins, whole grains, fruits, vegetables, and healthy fats in your meals to support muscle maintenance and overall health.

Stay hydrated

During the fasting period, make sure to drink plenty of water to stay hydrated and keep hunger at bay. I use a reusable water bottle that helps me keep track of my daily water intake.

Time your workouts strategically

Plan your workouts during your feeding window to ensure you have enough energy for optimal performance. Consuming a pre-workout meal or snack can help fuel your workouts. I typically workout fasted before my eating window starts. I use pre-workout to help with the energy.

Monitor portion sizes and calorie intake

Although intermittent fasting can be flexible, it’s still important to monitor your overall calorie intake. Be mindful of portion sizes and aim for a balanced diet that aligns with your fitness goals.

Remember, it’s essential to consult with a healthcare professional or registered dietitian before starting any new dietary approach, especially if you have any underlying health conditions. They can provide personalized guidance based on your specific needs and goals.

The post How I Use Intermittent Fasting to Get Ripped appeared first on How to Live Fit.

A 160lbs person will need 160g of protein on a daily basis. Typically, 2 scoops of protein is usually around 50g. That means you need to find 110g of protein. You could eat burgers, chicken nuggets or anything you find at the grocery store because they have protein, right? No… most of these come with an inefficient protein to serving ratio and will cause you to consume more total calories.

For example, a serving of frozen chicken nuggets usually has around 16g of protein, 30g of carbs, and 20g of fat. You could see how the math doesn’t add up in your favor.

If you are not familiar with the importance of fats, carbs, and protein, then checkout this rundown of everything you need to know about macronutrients.

When it comes to incorporating protein into your diet, there are several excellent sources to choose from. These sources provide high-quality protein while being relatively low in unhealthy fats. Here are some of the best sources of lean protein:

Best Sources of Protein to Build Muscle

This list doesn’t include protein powder (cause that is obviously), but see which protein powder I recommend to build muscle.

Chicken Breast

Chicken breast is a popular lean protein source, low in fat and high in protein. It can be prepared in various ways, such as grilling, baking, or boiling.

Sometimes I switch it up and use tenderloins because they are easier to cook and not dry out.

Turkey Breast

Similar to chicken breast, turkey breast is a lean protein option that is versatile and can be used in a variety of dishes.

I prefer to use 99% fat free ground turkey instead of turkey breast.

Fish

Many types of fish are excellent sources of lean protein. Examples include salmon, tuna, cod, and tilapia. Fish also provides omega-3 fatty acids, which offer numerous health benefits.

Lean Beef

Certain cuts of beef can be a good source of lean protein, such as sirloin, tenderloin, and eye of round. Look for cuts labeled “lean” or “extra lean” to minimize the fat content.

Most grocery stores have 96/4 or 90/10 ground beef.

Egg Whites

Eggs are a highly nutritious and affordable source of protein. They are versatile and can be enjoyed in various ways, such as boiled, scrambled, or in omelets. An egg contains 6g of protein and 5g of fat (from the yolk). A serving of liquid egg white is 25g of protein and 0 fat. If you were to do that with all eggs 25g of protein and around 20g of fat.

I prefer to mix a serving of egg whites with 1 egg for added flavor.

Greek Yogurt

Greek yogurt is a great source of protein, with approximately twice the protein content compared to regular yogurt. Opt for plain, unsweetened varieties to avoid added sugars.

I prefer a Dannon Light and Fit Greek Yogurt – Strawberry Cheesecake for “dessert” as my last meal of the day.

Cottage Cheese

Cottage cheese is a low-fat, high-protein dairy product that can be enjoyed as a snack or added to salads and other dishes.

Worst Protein Sources to Build Muscle

Below are some of the worst protein sources given the extra calories associated with them and the low protein content.

1. Nuts & Peanut Butter
2. Milk
3. Most Protein Bars
4. Avocado

Remember to balance your protein intake with a variety of other nutrients by including a mix of fruits, vegetables, whole grains, and healthy fats in your diet. This promotes overall health and provides a wide range of essential nutrients.

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