BASED ON SCIENCE!

FASTING

www.oldschoolcalisthenics.com
WHAT IS INTERMITTENT FASTING?

When you're eating, you're not fasting, and when you are not eating,
you're fasting. It's as simple as that.

When you are eating, you are triggering insulin, a storage hormone, so
you're telling your body to store something every time you eat. If you eat
many carbs, you're telling your body to store carbs that get converted into
fat, so insulin is essentially a carb and fat-storing hormone. It doesn't store
fat per se, but it stores fat indirectly because when it stores carbohydrates,
and these carbs stores or glycogen stores fill up very quickly, the rest gets
turned into fat fast, and insulin keeps you from retrieving that fat.

Therefore, the more insulin the food triggers and the more often you eat,
the more you tell your body to store. The more you don't eat, the less you're
telling it to store and the more you're allowing it to retrieve some of the fat
and some of the carbs.
So essentially, eating promotes insulin resistance and not eating promotes
insulin sensitivity, exactly the opposite.

Intermittent Fasting (IF) is a big deal because people want to lose weight,
and insulin resistance is the primary factor responsible for obesity. The
majority of the population are significantly overweight, and IF is a method to
turn around insulin resistance, which can truly be a game-changer.

Intermittent Fasting is one of the most powerful ways to reverse insulin

resistance.
GLYCEMIC INDEX AND INTERMITTENT FASTING

Foods that are high in glycemic index (GI) trigger insulin, and low
glycemic index foods trigger less insulin, so that's why the Ketogenic
diet is so popular. However, I am not a keto promoter, but I strongly
suggest you eat the right types of vegetables and legumes, complex
carbohydrates rich in fiber and other nutrients because they have a
lower glycemic index. Meats and cheese don't have an associated
GI because they are not carbohydrates source.

Whole Bread

Corn Flakes

Whole Grains
ME
D Whole Pasta

GI
White Bread
IU
HIGH

White Rice Chickpeas

Lentils

Potatoes
LO W BUTTER

Veggies and Avocado

Dark Chocolate
CAN I BUILD MUSCLE AND BURN FAT WITH IF?

You need to charge with carbs for building muscles and more so if you are
skinny and insulin sensitive. If you are in a quest to burn fat, and although
you are more insulin resistant, there is no need to follow a diet extremely
low in carbs, especially if you love eating them. In this case though, you need
better sources of carbs like kidney beans, but not canned, whole grains and
pasta, brown rice, just consume them with moderation along with proteins,
some fat and non-starchy vegetables.

Table sugar and everything containing it, plus white bread or anything made
of white, low-fiber wheat, has a very high GI and should be avoided by all
persons for as much as possible. Not all pizzas and burgers have a high-GI
though, even if they are usually placed into that category.

You are fasting between each meal. Let's consider that you eat breakfast at
9 am and have the last meal at 9 pm. Presumably that you don't eat during
the night, you have a 12 hour fast during the night, thus everyone is already
doing IF while sleeping. Most of us get around 12 hours of IF every night,
and although many call this method a trend, fad or diet, it comes very
naturally in reality.
One of the most popular and simple ways of doing Intermittent Fasting is
skipping breakfast, eating lunch at 12 and the last meal at 8 pm. In this way,
you have a 16-hour fasting window that also happens during sleep and an 8-
hour window to eat. It can be extended or shortened, depending on many
factors and also based on preferences.

16:8
12:00

20:00

Here is how I do IF
I do not follow IF every single day and month, but it's kind of a lifestyle
because it suits me in general. I mostly fast when I have chill mornings and
need to work at my PC, which usually happens. I do it because I need to think
sharper, regulate my body fat levels and stay focused on my work. I also
extend my fasting window if I had a cheat day before or overate and
exaggerated with trash food. I love to balance things always and this is how I
keep myself lean all-year-round.

Too much food can get me in a food coma that makes me unproductive for 1-
2 hours, but it indeed depends on what and how much I eat. If I have to
increase my pure muscle mass, then it doesn't matter whether I follow IF
because I simply charge more carbs, protein and fat, but I do it correctly by
eating real foods, using the best products and ingredients.

When I follow Intermittent Fasting, I am usually fasting for up to 16 hours and

sometimes even have some small low-GI snacks during the fasting period if I
am still very sore after my training and need more calories and nutrients
overall. So I guess you don't need to be that severe with it either.

Nevertheless, I do have to eat when I train in the morning.

I typically eat 1-hour before my workout, and I always pay attention to the size
and the types of carbs because digestion can slow me down.
For instance, HIT and strength or power workouts like sprints sessions and
clapping pull-ups rely on glucose and glycogen. They use glycolysis
metabolism, so I need to charge more carbs to sustain that intensity and
physical task. Thus, two bananas and two slices of peanut butter on whole
bread are more than enough to perform at maximum capacity.

I usually avoid starchy legumes like beans or potatoes in these situations

because of digestion, but if the circumstance binds me to eat them, I eat less
than 50 grams.

When you need quick energy that is also ready for use soon in your training,
then charge with higher-GI foods like bananas or watermelon, not chocolate. It
won't take long to digest, they are rich in vitamins and electrolytes, plus you'll
feel light too when training.

Suppose I'm jogging over a long distance. This kind of activity uses oxidative
phosphorylation metabolism I wrote about in the other pdf. It means that I
mostly utilize body fat as energy to power the movement. In that case, I don't
need to eat high-GI foods before my workout, nor breakfast very sustainably.
Drinking water, one cup of coffee and having 2 apples is more than enough to
keep me efficient and sated.

You can follow my example because that's what training smart means in
relation to correct dieting, overlapped with Intermittent Fasting, if you will.
 HIT / SIT NO MORNING
LIGHT AEROBIC
CALISTHENICS CIRCUITS WORKOUT
(JOGGING, RIDING THE BIKE)
(SEVERE TRAINING) (JUST OFFICE WORK)

Intermittent Fasting Intermittent Fasting Intermittent Fasting

Healthy Medium/Low Only Low

NO LOW-GI SNACKS
GI Snacks GI Snacks

Only HIGH/MEDIUM Black Coffee or Not Obliged to IF!

GI Snacks Bulletproof Coffee. You Can Eat
It goes well with IF Sustainable Breakfast
Black Coffee or
Bulletproof Coffee Black Coffee or
Bulletproof Coffee.
It goes well with IF

I made this chart as a lead example of how you should

approach Intermittent Fasting based on whether you
train in the morning, what type of training you are
planning to do and which types of foods associate best.
It will require a bit of practice until you establish this
habit. I, for instance, do it entirely by reflex already
Some people go further with IF and extend their fasting window up to 20
hours. I did it too when circumstances forced me.

The thermodynamic law says that as long as you burn as many calories as you
eat, you'll maintain your weight. Consequently, it doesn't matter how many
meals a day you have or whether you follow Intermittent Fasting with fasting
windows of 12-20 hours because you'll still be building lean muscles if you
eat more than you burn.
Thus, eat 2 or 4 meals a day, within a window of 4 hours or 8-12 hours,
because it doesn't reflect on your ability to build muscles and strength as long
as you take enough carbs, proteins, fats, and micronutrients.

Some people don't follow IF, but they compensate with smart dieting and
training. They also frequently do strength workouts, HIT and cardio training to
build muscle, keep a relatively low body fat percent all year round or get rid of
their belly fat entirely. It also depends on the genetic makeup, how responsive
and fast or effective your metabolism is, plus your insulin sensitivity, not to
mention that many prefer eating more proteins and fats and follow an
extremely low carb diet, and it still does wonders. Anyways, you have to
discover what works for you.

I've said before that for me, Intermittent

Fasting is not a diet but rather a lifestyle.
Many, and even I, call it SKIPPING
BREAKFAST actually, and we merely fill up
this fasting window with certain foods that
fuel correctly without inducing an insulin
spike, and we do it with foods like black
coffee, bulletproof coffee because it has
some butter in it, water, or certain fruits like
plums and apples. It's as simple as that!

Intermittent Fasting is especially great when you

TRAVEL or cruise very long distances!