Intermittent Fast 20hr

After the first experimentation of 18 hrs, I found that I did have more energy, a headache on the second day and I do feel like my clothes are more loose, I do not advocate weighing yourself more than once a week as it is futile, your body takes time to react to what we ask of it and constantly yo-yo’ing up and down with food or abstinence of food in response to the scales showing a pound more today than yesterday is madness, your weight will fluctuate during the week but as long as the trend each week is downwards then relax you are doing fine.

That being said, I am pushing that bit further as I feel that I was just on the cusp of starting to enter ketosis properly, and I ended the fast before my body had chance to react, so I will just add a couple of hours onto the end and test just before I break the fast again, once this one is done I will be finished with it for this week and will start again on Monday of next week.

I will however provide an update on Saturday with any weightloss this week to provide some context and qualification to what I am doing.

So I will keep this post updated tomorrow as I continue through and am already looking forward to eating at 4:00pm !

Haven’t really got much to add at this point other than water is an awesome appetite suppressant, my advice drink plenty, although always within or close to recommended intake, I have a few hours left to go and will be testing for ketosis as I near the nineteen and a half mark.

Update

So I have ended my fast and I have to say that this one was slightly more difficult than the other two, I did start to feel a bit off toward the end of it but nothing major, unfortunately for some reason I seemed to only gain slightly in Ketosis, but I am starting to suspect the strips or my testing technique, however this said I will be looking at some of the products out there that are supposed to assist in reaching the desired state quickly and safely.

I did end my fast with coconut oil this time as I have been reading through and there is some anecdotal and some scientific eveidence to suggest that when you have fasted, the first food you take in kind of sets your body up to burn that for fuel, so in it went, I guess we will see how that goes over time.

My weigh day is Saturday and I am hoping to have good things to report as, if this method is even as half as good as it claims to be and that people are reporting then it could well be the fountain of youth, (well not really but you get the idea)

End of fasting day 2

So my second day is drawing to a close and I can eat in about 20 minutes, all went well but according to the keto strips, I didn’t actually make it to any meaningful ketosis, although the level did rise, I will look to try and hack that further and see if the myriad of keto supplements on the market work.

Intermittent fasting day 2

So I am some way into my second day of fasting now and I have to say this one is more difficult, it is as if my body is just hinting a little more aggressively today and I do have a headache.

It should be noted that I haven’t changed my training routine at all, I am still pushing just as hard so possibly that is it.

I managed to get all my meals in last night 2hrs apart and surprisingly didn’t feel bloated at all, and finally my ketosis testing strips arrived so I will be checking around the 10 hour mark to see if I am utilising this to the full.

Starting my fast

I have begun my first fast, I am going to fast, after some considerable research I have decided to go for 18/6 for my first time and will be doing this for two days initially.

This time round it is purely for physical reasons, while I have been looking into it there has been more and more anecdotal evidence of a more spiritual side to this as well and to be honest that does interest me, but as I say this time round it is about finishing of my fat loss journey I started all those months ago.

So wish me luck and I will update as I go through, please check out my intermittent fasting page for advice and my experience as well as my results from this popular strategy.

Scales Reading

To provide some context to the effectiveness of my efforts, this was my starting weight and I will post the end on Saturday after I have completed two fasts.

Update #1

I am going to try recording my progress as updates to this post instead of spamming with new posts and see how that goes, so I have 6hrs left at this point and I have completed all my usual morning exercises including the 5k walk, to be fair these were no different in performance as I usually complete my cardio before eating as I find it more efficient, but on returning I can confirm I am HUNGRY, however I am now just about to start work and do feel quite energetic, my mind is clear and I have not yet started to feel irritable, so, so far so good, I have ordered some keto testing strips and they should arrive today, I know that the process is fairly bullet proof but I like to see that something is working, and although not really necessary for intermittent fasting, I would say that they are probably invaluable when sticking to a keto diet as you are attempting to balance food as opposed to not eating.

Update #2

OK so I have just over 2hrs to go now and I have to be honest I am feeling pretty good, my focus at work has been if anything better, and I appear to have avoided the irritability that has been alluded to by some that have used this method, I am going for a ride out on the bike at lunch time so I will sum up at the end of the 18hrs how this has affected, my stamina and strength, fortunately I will have eaten twice before going to the gym tonight!

Update #3

So I broke my fast with some lean mince and boiled rice so I can get some carbs in before the gym this evening, I have to say it has not been bad today at all, occasionally I felt the pang of hunger but to be honest these are just little chemical nudges by the body and are very transient, they come and go pretty quick and as long as I found a distraction I didn’t suffer at all, so I have another 3.5 hrs to eat and then I will start the process again for tomorrow.

Practice the Preaching ep12

I had a setback today, or at least it felt like one, despite not going outside my diet and following my exercise schedule to the letter (very nearly) I had only a 1.4lb loss when weigh in day came round this morning.

To some that would seem perfectly acceptable but I have been striving for more of a loss as I am still at the stage where no matter how much effort I put in at the gym I will not put enough muscle on during a week to cancel out any substantial proportion of fat loss,

If I do however find the magic bullet for fat loss I will share it with you all right after I share it with the copyright office!

Now the reason for the long story about how I was gutted at my weight loss is actually to lead into an example of how much I have changed since taking my health and well being seriously, prior to this the response to this morning would have been to have a day off doing any activities “To re-centre myself” then promise that when I begin again tomorrow I will work harder, now I see these events as triggers rather than failures, and anything that doesn’t have the desired result in your journey should do the same.

Failure (noun)

A failure has happened, it is an event from which there is no recovery, it is a noun and it has no part in anybodies vocabulary when talking about their life, or life goals, once uttered the event that gets labelled as a failure acts as a wall, a barrier between you on one side and what you were looking to achieve on the other, if you are lucky you can push through the wall should a random act provide a resolution to the failure, but you don’t want to trust your life and happiness to luck now do you ?

Trigger (verb)

In contrast a trigger is a reaction to an event that might not have played out as you expected, it is the response to a situation good or bad, and it forces us to react, in this respect it is a continuation to a destination even if the path has changed, it is not stopping, there is no lack of momentum or stalling of drive and purpose, you have a situation or result and that triggers you to shape your actions to either avoid the current situation and change it or to move further along the same path but with more or less effort depending on the reaction required.

Response

Well your response is your response and it will be a reaction to whatever events you are evaluating, but in order to qualify that I am not simply trying to think up inspirational stories for followers and page views, I will explain my response to this trigger, I started to react predictably with some negative internal dialogue along the lines of, “this is it I have lost as much as I am going to” and “well bit of a setback I will have a day off and change something for next week” but this did not last, I reminded myself that I have had that conversation many times and it has never improved my life, ever, it is solely responsible for the state I found myself in leading to having to ask a shop assistant if they had any jeans bigger than a 56 inch waist,

Instead I looked at the result, and evaluated the parameters, effort in Vs results out, and in this case there had been some return but just not enough, so my response to this trigger ?, instead of walking 5k this morning I walked 7.89 and it took me 1hr 21min, when I got back to the house everything was hurting but I felt good, and the feeling wasn’t just physical, there is a huge mental boost to having a disappointment and answering that not by shrinking away but by literally expanding to be bigger than it and steam-rolling over it.

My opinion is that there are always going to be events in our lives that will floor us, and I mean all the inspirational memes and pep talks and jumping up and down clapping will have no effect at all, fortunately these are usually very very few and far between, the vast majority of events that we deal with are not like that, although it may seem like it at first, normally if you stop and look around you and the world looks the same as it did a minute previously you are all good.

Little Superhuman update

When I set out with this part of the goal was to secure financial freedom as well, and I am currently working on an article about that very thing, but I have got to make just this one comment before that really to justify why it hasn’t been touched on before, so far I have spent on average 6 hours a week looking at different schemes and businesses online, and while I believe 100% that there is gold them wires, the process to extract is NEVER as easy as 99.99999% of these advertisers claim, as harsh as that is the vast majority of these “millionaires” that are going to share their secrets with you for free are either some douche recruiting affiliates to funnel people into a scheme that recruits affiliates into a scheme that sells the scheme, remnants of these schemes either still be flogged by desperate 100th level recruits trying to wring the last nuts out of the thing or simply videos and single landing pages put up and waiting for their hosting money or view credits for “live webinars” to run out before going all 404 on everyone and at worst just straight out scams, but I am looking at real plans for real people to change their financial position and future, I have many issues that we discuss at length with the current global financial suppression of humans, where we are taught from an early age that we need a job and a mortgage that we can pay off before we retire so we don’t owe any money when we die, apparently this means we have won and we have been good citizens, the reality however, is that if I work when I want and I own a house with no mortgage, follow the pursuits in life that make me happy and can facilitate the same fate for my children, then I have won.

Honestly I am not some crazed revolutionist that believes in world without law and responsibility, that would be chaos and very very dangerous, as I have said before I am a humanist and I believe in humans being able to live their lives free from oppression and conscripted debt.

Main Photo by Abhiram Prakash from Pexels

Practice the Preaching ep11

Appreciation through Contrast

So there was a small issue this morning when embarking for my 5k walk, due to an oversight on my part my headphones were flat, I have to admit that I cannot actually remember when I last charged them and being a gadget freak of course I do not own a wired pair that I could have used in their place.

I decided to set off without the aid of music ( I sometimes listen to podcasts and audio books as well ) resigning myself to a walk that would feel longer and more arduous due to the lack of audio input.

The exact opposite happened and I found that without my normal distraction my mind was looking for other ways to stop thinking about the pain in my quads ( I trained legs the day before yesterday and they are sore, I am in agony ) and I was able to take in the scenery around me, I noticed Deer in a field and Rabbits started to cross the path in front of me, what with the birds singing in the trees it would only have taken a brief glimpse of a Disney princess to convince me I was still asleep and I should get up to go for my walk!

The Silence of an empty road

My point is this, I am a materialistic person, I like things, I like stuff, gadgets and watches, computers and cars, but they are hectic, they are thrilling in some cases and high maintenance in others, but without contrast they become noise, just faceless ordinary white noise, we get used to things too quickly and they lose their lustre, so we start looking for new things, shinier and in most cases more expensive, because there is lack of contrast, if we compare like for like we can only look to increase the value of what we have to effect change, if on the other hand you look to balance experiences with polar opposites your appreciation of both sides becomes exponentially heightened, and you will start to see the added value in each with a fresh prospective,

As an example take a concert, you go and see your favourite artist / band and it is loud and busy, you probably get bumped into frequently, and spend what seems like 90 percent of the time with somebody stood on your foot but I bet you still can’t get the smile off your face, you enjoy it and when it comes to an end you are gutted, it is over and you are on your way home, but when you reach home and sit down with the beverage of your choice you really appreciate the quiet and the stillness, it provides the same pleasure as the concert but in a polar opposite way, the same can be said for pretty much anything in life.

Sorry for the quality, digital zoom

The walk this morning, although it actually took longer, as I say my legs are less than optimal, felt like it went by quicker, it was easier somehow as I had been forced out of wireless headphones and the ability to choose which particular rabbit hole I put my consciousness into and I was forced to look at the world outside my front door at arguably one the most peaceful and beautiful times of the day, so if you are feeling tired or bored with your immediate surroundings my suggestion is to get up and pursue if only for a brief moment the exact opposite of your current environment rather than look to increase your experience of the norm, we grow and thrive on change and adaptation, and popping out to the countryside rather than going on the internet to look for a bigger TV will also help you to achieve financial goals, as it is a lot cheaper.

Again, smash it each day 100%, invest in yourself and before you know it you will wake up where you want to be.

Main Photo by sergio souza from Pexels.

Practice the Preaching ep10

So tenth episode, I have to confess that I wasn’t that sure where I was going with the episode idea but it seems to have worked out fairly well, there is an odd sense of obligation when you have stated in print for the world to see ( or at least the three followers I had at the time one of which was me and another my wife), and in fact I credit a lot of the habits I have built up in the past few weeks to my self-obligated reporting of my progress to you my readers (and the wife).

So I would like to encourage anybody struggling to start a new regime, or move their diet to a healthier one to write down their goals and keep it somewhere they will see it upon waking, although studies have shown that it can be 18 to 254 days to form a habit, in those early formative days you will need the written reinforcement to remind of your goal, bear in mind that if you are working toward productive healthy habits I would be willing to bet there are several bad destructive ones you have to break as well!

So for the first few episodes there are ones missing, some posted late (for various reasons in my defence) and as we go further they become more consistent, when I first started I picked 4:30am as a waking up time because it seemed to give me the right amount of time before work to take care of what I needed to do, and I nearly made it for the first few days but not quite, the snooze button was remarkably easy to find with tired eyes !

Now however I am waking up nearly the entire week before the alarm goes off! much to my wife’s relief she doesn’t need beauty sleep but she does like it !

I thought additionally this morning as it is a Yoga day I would share what YouTube videos I follow below.

I do look at others but have found these two to help the most at my level, and I am progressing quite well.

So keep up all the good work you are doing and always move forward even if it is only a little bit, I have taken quite literally tiny steps in my journey but now on reflection have travelled some distance, just remind yourself everyday of the changes you are making, through a written declaration to yourself and before you know it, they will be second nature and you will start to feel odd if for some reason you can’t complete a workout or study session, this in turn will make those activities more pleasurable and once you start to enjoy something you start to absorb it.

Practice the Preaching ep9

It is probably obvious by now that, I am attempting a virtual 180 on my life so far, and a big part of this is physical, I got to the stage that I couldn’t do much really, even laying down in bed hurt my lower legs and I couldn’t keep up with my children when out and about, so I threw myself into going back to the gym, and now 7 and a half stone lighter and 11 months down the line I feel like I am more fine tuning my diet and exercise routine than trying to crack a rock with a toffee hammer like I was for the first 9 months or so,

As a result and as a demonstration of a way of making time rather than trying to find the time, I thought I would share what my workout program is starting to look like, I will start to expand on this shortly and go much further into the knowledge I have gained but for now, this is pretty much how it is starting to look.

Gym – Resistance training

Essentially as I am never sure if I can go on a regular scheduled basis, I decided instead to just break it down to body parts per session and make sure that they all followed each other, so I do the following,

  • Back and Biceps – Staple exercises are Deadlifts, Lat Pulldowns, Straight bar Curls and Preacher Curls, as well as two more exercises on each muscle group depending on how I feel.
  • Chest and Triceps – Staple exercises are Bench Press, Flat Dumbell Flies, Incline Dumbell Press, Tricep Pressdowns and behind the head Dumbell Extensions, again another two more on each muscle group.
  • Legs – Staple exercises are Front Squat, Leg Press, Leg Extension and Curl, Stiff Leg Deadlifts and Calf raises, I will try and incorporate lunges and Sissy Squats as my knees allow.
  • Shoulders – Staples are Dumbell Press Overhead, Side lateral, Rear Laterals, Front raises either with Cables or Dumbells.

On Gym days I will do my cardio first thing in the morning (4:30am when I manage to get up 5:00am when not) and that has become a 5k walk as I was originally spending 70 minutes on a treadmill on incline 7 at the end of my workout but this was taking up too much time from my Kids and bedtimes, so I moved it too the morning when they are sound asleep, it is worth noting that I did start running in the morning but that seemed to halt the downward trend of the scales for some reason so I stopped.

Non Gym Days

On days when I am not going to be at they gym I will do a full Yoga flow in the mornings, I still go out for a swift walk but I like to concentrate on Yoga because the benefits so far have been exponential, my posture, strength, flexibility and I would even go so far as my mental state as well as my ability to cope with stressful sometimes inflammatory situations at work and family life, I really cannot stress enough how much I have come to value Yoga and am always looking to increase my practice of it and advance as much as I can.

Everyday

Additionally on every day I always do a 20 minute flexibility routine, one thing that has always plagued me is flexibility and so when I put all my ill informed misconceptions about Yoga to one side and started to practice it I started to become more flexible and found that this alone made everyday life more comfortable.

And I always do a mini plank workout, a simple standard Plank followed by each side and a back Plank held for one minute and repeated 3 times in each position, I actually credit this for getting rid of the largest part of my back problems due to being sat at a desk all day.

In the future

Moving from here I am going to start incorporating intermittent fasting as well as tying down a more regular Yoga routine of my own design to provide something to really concentrate on practising to find progression, I am also going to put a day of more power lifting / strength training into my gym routine, that will include Farmers Walk, Deadlifts, and Tyre Flipping that type of thing, to try and pull my physique in tighter.