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Tuesday, March 25, 2014

Primed for a 36hour Fast!!

Hello!!!

So yesterday I was SUPER hungry... I have been following some type of Intermittent Fasting regimen that I tweak on a weekly basis to fit my schedule for the week and keep me on track, goal wise and keep my energy levels high!! :) Yesterday though I felt EMPTY, like i needed to re-fuel... I ended up having almost a whole jar of natural peanut butter and nuts around 10pm and it totally hit the spot! :))))  
On Tuesdays I usually start work early, this morning my first client was at 6am so I was up at 5... I decided to venture into a lengthy fast. Instead of breaking my fast and starting to eat at 12-2pm I decided to see how far I could push beyond my mental limits. It's now close to the 24hour mark with no food and just water and I'm going to see if I can push just past 36hours which means no eating till tomorrow anywhere between 11-4pm(whichever time I decide to start eating again).
I know this may sound extreme to the average person but I did not get to this point overnight! I primed my body through my initial phase of nutrition, then continued to make the necessary changes in phase 2 so that my body would be primed to burn fat under extreme circumstances! Since I've started incorporating fasting into my lifestyle my strength levels and mental focus have gone up and my body fat has gone down :D 

My last workouts were: Back (heavy), Legs (heavy plus conditioning) and Chest (giant sets) and my last meal was a super alkaline shake and a jar of peanut butter ;) Already did "fasted cardio" earlier today lol and I plan to do another workout before I eat tomorrow!!! In terms of fluids I've been drinking water just to stay hydrated (although I did start with a dry fast for 10hours - I'll explain more in a later posting). I had 2 "bullet-proof" coffees (black coffee w/ pinch of coconut oil) and my own concoction of super alkalized water!!!!

I will keep you all posted on how this week ends and how long this fast lasts so stay tuned:)


Thursday, March 20, 2014

Leg Shaper Workout!!!

***Train till the sweat burns your eyes and your Heart Explodes with Passion*** 

Hey there, thanks for stopping by ;) 

Here's my Leg Workout for Today! I did this workout on a shot of wheat grass & was practically fasted... My goal is to retain muscle but re-shape it and get shredded by summer!!! 

Warmup: 40min cardio (20min run at 6.3-7.0mph & 10min incline speedwalk 7-15% incline and 4.0mph & 15min stepmill)
All of the following Exercises were performed in tri-sets/circuit fashion:
-4sets Each:  Barbell Squats (135lbs) 15reps x Pop squats 15reps x Side late raises (12reps)
-4sets Each: Reverse Barbell Stepups (135lbs) 12reps x Alternating Jump Lunges 20reps x Rear delt flyes
(12 reps)
-3sets Each: Romanian Deadlifts (135lbs) 15reps x 40 bench jumps x 15 reps pop-squats holding 25lb plate
-200 reps Walking Lunges one set
-3 sets 15 reps Plie Squat with 50-60lb DB
The plan was to do another 20min of spinning but I had some errands to run. I will probably go for a run later... Enjoy the workout and let me know if you try it!!!! 

xo,















Wednesday, March 12, 2014

Fasting to Speed Up Fat-Loss

Hi there!!!! 
Just wanted to post a quick update as promised; I have been super busy with work and my own training and of course nutrition experiments!! I like to trial run everything on myself before suggesting to my clients that they should try a new approach with nutrition. For example, I have started incorporating a weekly or bi-weekly 24hour fast to create a simple caloric deficit and enable me to eat more on my training days! 
I will typically have my last meal, which is HIGH in fat and moderate in protein/carbs at around 3-5pm and not eat until the next day at 3-5pm. The only things I will consume are a black coffee, plain herbal tea and tons of water, especially if i plan to workout during the fast!

I have tried 24hour fasts and Intermittent Fasting (waiting 14-16hours to eat from the time of my last meal to my first meal the next day) and I've come to the conclusion that your body MUST be primed before fasting. What I mean by this is, your body must recognize FAT as its primary fuel source so that when you're in the "fasted state" you continue to burn fat rather than breaking down muscle for energy! 
Another key factor is having an alkaline PH versus acidic; if you're in an acidic state you are more prone to break down muscle and become catabolic during your fast therefore it is not as effective! There are many foods that contribute to healthy PH balance; I have found that by eliminating certain acidic foods from my daily eating plan and throwing in a high fat meal here and there, my fasts are SUPER effective; I'm dropping bodyfat a lot faster and I feel a huge improvement in my circulation and also in sleep quality! 

Fasting gives your digestive system a HUGE break, therefore allowing for increased blood-flow to stubborn areas which when working out, translates into more fatty acids being released into your bloodstream for energy!!!
My clients have also gone through the phase1 nutrition I set up (focus being on whole/alkaline foods), followed by a few cycled in "fat-loads" which primed their bodies to be able to go into a 24-hour fast without disrupting lean muscle mass maintenance/gain or healthy hormone balance. 
I would not recommend trying a 24hour fast right away, perhaps start by delaying breakfast by a few hours or having an earlier dinner to allow for a longer digestion window overnight!!! As I mentioned before I have tried fasting several times in the past and all attempts were unsuccessful until now, because my body had not been primed through the initial phases of nutrition geared to healthy hormone balance & going from a catabolic state to an anabolic, alkaline state!
Everyday for me is a new learning experience and there is never a day where I don't learn something new about the body's responses to new diet tricks or training methods:)
Stay tuned for more updates as the extreme training & nutrition journey continues!!!!!!!!!!!!!!!! 

xo,

Alex L.:)