Majofo

Good job guys
Getting old (and fat) sucks
Just being a fatass kid eating whatever and doing whatever really is the pinnacle of life
Wish I could have enjoyed that time more

Doom878

If you're progressing as is, then I wouldn't do IF yet. Throw in the cardio first for the cardiovascular health benefits. I'm not a fan of jogging because it's pretty inefficient for losing weight and messes up joints but not sure your availability to gym equipment. Slow progression rather than aggressive changes helps people change their lifestyle rather than yo yo thus my advice to not start IF quite yet.

brian2

I'm already on Sarlacc's daily brunch plan... maybe that's how I stay so lean.

justnspace

iTrader: (1)

man, I really love to jump rope. more like skipping rope, but that shit is awesome! the best feeling to me is doing something you couldn't two weeks ago!
it really really sucks when conditioning is low, but skip for a week and it's amazing of how short of time you can bring your conditioning or stamina up!

them stairs too! fuckin sucks the first week...but can quickly condition if you push through!

Mr. Maker

iTrader: (4)

Yeah I don't think it's for me. I always thought cardio/jogging was good for weight loss?? And I do have a gym in my condo but never use it. I'm not trying hard. I'm not really over weight. 205lb 6'2. Shit I should try and get ripped...

brian2

I hate to jog + my joints are shit. My heart gets beating good if I cut down on my rest while weight training.

Doom878

Any kind of energy burning will help you lose weight including jogging. Not all cardio is jogging. Some other means of cardio will help you lose weight as well such as biking, elliptical, stepper, stairmaster, etc. Jogging just seems to be one with many painful side effects which is why if you do decide to go this route then get great ($) jogging shoes. However as far as efficiency goes if you have to measure it in something like calories per minute, other exercise routines like High Intensity Interval Training can allow you to burn more calories in a 20 minute routine vs a slow pace jog in 20 minutes. Plus you will get stronger and look it. Ever see a marathon runner build vs a sprinter? I will say although you seem to have your weight in check (I've seen your pics), it's always good to exercise regularly and moderately.

justnspace

iTrader: (1)

just did my 10 mins of 6 stories of stairs. about like 20 flights...about like 90-100 steps.
whew!

Flipster23

iTrader: (15)

I started doing it, then stopped, but going to try and give it a go in September.

I went a good month. I was doing 16:8 and I was doing ok. I'm not a breakfast guy anyways and I usually work out at 4:30 AM, and I still had the energy. Although, I've been starting to go to the gym in the afternoons, so, we will see if I can maintain it once I start. The only hard time I was having for the month and when I was working out at 4:30 in the morning, I wasn't able to get a protein shake or protein based food in.

Ken1997TL

I do this and in addition I'm 99% off sugar. If I'm at a special occasion and I'm given a pie of cake or something, I'll eat it but I'm otherwise behaving myself.

Overall, I think the fast and lack of sugar has fantastic benefits. It's good for your energy, your skin and IMO the mind. Sugar is horrible for people and high fructose corn syrup should be banned.

Majofo

Majofo

Yo...

https://www.independent.co.uk/life-s...-a8512846.html

Doom878

^Small study showing IF works but it was hard for people to maintain. Not sure what you are adding?

Majofo

They doubled fat loss you oaf
They showed that the fasting cycle does get your furnace going

justnspace

iTrader: (1)

isn't that just behavior modification?
they doubled fat lose because there wasnt any time to consume snacks or alcohol, since meals are pushed back.
wasnt any biological science involving fat loss and time of meals, as I was thinking.. I was like cool...timing affects fat cells..hell no, just modifying human behavior.

Majofo

You're high crabs

SamDoe1

Switch to double under jump rope. You'll hate it real fast. Or love it, depends on how much you enjoy punishment.

Cardio/jogging is good to increase your cardiovascular endurance and light load muscular endurance. It doesn't directly impact weight loss. If you want to lose weight and/or body fat it's a 95% diet thing. You can run all you want but if you eat like crap, you'll still be fat.

They didn't really say what their diet or physical makeup was before doing this study though lol. If they all ate like crap and were overweight, of course a restricted diet would have results. If they were all in shape, proper weight people I'm guessing it wouldn't have made a huge difference.

justnspace

iTrader: (1)

right, assuming the participants were newbies who wanted beer and snacks...moving breakfast later prevented people from snacking...moving dinner earlier prevented people from having Hor D'oeuvres and drinks

Majofo

IF / TRF has proven to lose body fat and weight without losing muscle mass
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/

Most diets involve calorie restriction.
You're losing weight, but a decent percentage of that is muscle mass.
Plus your training your metabolism to slow down. It's in starvation mode.

IF / TRF is not cutting out calories. Thus the furnace keeps glowing.
But instead of the metabolism keep sourcing energy from the gut, it's engaging the cells.

Here's the breakthrough mice study with a broader spectrum, same thing
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/

For you ninnies who can't read good / lazy fucks

Majofo

Read a book
Cccolts is still eat garbage and drinking beer.. he lost like fidddy pounds
Late Breakfast IF / TRF works

brian2

they say nothing about your furnace. All real science says that fasting causes your body to go into storage mode. That's why fatties gain the weight back so quick once they go off their diets.
If the study said two groups of people followed the same diet, but only the time of day differed, then there might be something there to look closer at.

Majofo

It's not a diet, fatties gain weight back quick because diet puts you in starvation mode
That's why Cccolts breaks the cycle once in a while, but no issue
Yes it's a lifestyle change, but it's not a diet

brian2

they're eating less as a result of the timing... it says in the article.

Mr. Maker

iTrader: (4)

I wish DOOM and I lived close. We'd hit the gym. Get swoll and look at bitches.

Doom878

And man the talent at my gym. But yeah, we'd get you at a 1000 pound total in no time and be fit even only going 3x a week 4.5 hours total.

justnspace

iTrader: (1)

the exact words were "didnt have time to eat snacks, or drinks due to pushing breakfast later and having dinner earlier"

which is just modifying behavior. and not some cool biological witch craft

Majofo

Read the medical study

Majofo

I decided to follow the regimen for the past 2.5 months 16 Off / 8 On (12-8PM) Normal Diet
Weight loss: 0 lbs

Here's what I did find..

Weight
Initial 2-3 weeks.. gained ~1-2 lbs
I attribute this to overeating. I ate probably 1.5-2x what I regularly would eat during lunch / dinner.
I'm not even sure it was actually fat stored, but more of a case of John Wayne
I didn't drink a lot, 1 beer a week avg. Although I drank about fiddy beers this past week.

After leveling out my eating, my weight returned, but then would yo-yo down.
I would drop 3-4 lbs one day and be back to my reggo weight in a day or two
It was weird because I'd feel full as fuck, but lost weight.

Thanksgiving, ate a metric ton of food and drank lots of booze. Next day, weight is the same.
Two days after, lost 2 lbs. Weight is always first thing in the morning, same time.
There was a day where I missed a meal, I dropped 5 lbs.. shiettt.

I really think if you diet (particularly Keto) and IF / TRF, you'd lose a ton of weight
I'll die before I count calories. I don't eat much sweets and ate what I deemed a regular amount of carbs.

Body / Physio
Although the weight was mostly level, I felt and looked leaner, considerably.
I wasn't strength training or doing anything outside of martial arts training.
My energy level was pretty good through this period. I never felt like the tank was empty.

Final Thoughts
I'll continue the regimen, it works pretty well for my lifestyle.
I did cheat a bit on weekends (ate as early as 10-11 AM, but tried to eat dinner earlier).
I broke from the regimen once and ate a 4th3rd meal (midnight) just for the fuck of it.
It does take discipline, not a fuck ton, but some.

I'd say the infographics I posted regarding the mice study was pretty spot on.
Don't think you'll do IF/TRF and lose weight unless you diet as well.

Sarlacc

Like anything else, its OK and good to cheat or break the routine once in a while. Once every few weeks etc.

I was traveling all last week and I tried to keep on it for the most part but the last few days I was definitely off the wagon. Back on it as of yesterday.

Majofo

I should say diet / workout.

I honestly don't believe I cut any calories with this regimen.
I'd have maybe 500-600 cals outside of this regimen on average before.
I definitely made up for those cals within the regimen.

Like I stated, my biggest takeaway is I feel a lot leaner and better overall without changing my diet.

Sarlacc

I'm still waiting for my body to normalize after all the stress of travel and thanksgiving to see how bad I fared over the holiday. Did a lot of walking and up and down stairs, but no workouts for over a week now. Sinuses have been sore, so hopefully tomorrow I can get back to the gym or bike.

TacoBello

I've also read research (just like Justin is suggesting), that time of eating does not matter. I've read that countless times.

You can find studies to fit whatever narrative you want.

When it comes to changing your body, YMMV. What works for one guy may not work at all for the next. There is no right or wrong answer.

Though since you did it for 2.5 months and saw no change, well, the proof is right there. You may feel leaner. But if we are talking feelings than so be it. Feel all you want. Ain't gonna change anything else. You felt leaner because you weren't eating for 16 hours straight.

Everything I've come across to date essentially boils down to one thing. If you want to lose weight, you need a calorie deficit. How you choose to get that deficit is up to you.

Also your weight numbers are all over the place. Eating off for one day does not result in 5lb weight loss. It's physically impossible unless you're morbidly obese and have a ton of weight to lose. A pound of fat is the equivalent of 3500 calories. You don't even eat that much in a normal day. If you ate absolutely nothing all day and your body didn't go into starvation mode, you can lose at most like half a pound. Your number fluctuations seem to indicate little more than a change in water weight and bowel movements. Changing food (fasting one day, then whatever the next) will throw your water weight all over the place.

so I'll say it again: there is *no* magic or secret to weight loss.

TacoBello

As far as weight loss is concerned, as long as you arent huge, you can lose about 1lb of fat per week, without losing muscle. Some people can go a bit beyond that, but for most, it'll start having negative effects on muscle level.

Since a pound of fat is equivalent to 3500 Cals, at a pound per week loss, that's a calorie deficit of 500 Cals per day.

If you're losing weight faster, you're likely also burning muscle. Your body starts cannibalizing muscle for energy.

So by all this... It's physically impossible to gain or lose 2-5 lbs per week. It's simply just not happening, especially if you're not overeating like crazy, or whatever else.

TacoBello

I've tried IF for about 3.5 weeks, last month (completely outside of this thread... I didn't even remember it existed). Being fairly lean now- I was hoping IF would get me to my goals faster. No dice. My weight didn't change at all. My fat loss has seemingly slowed down during that period. YMMV.

Majofo

Chapter 57, The Secret to Losing Weight (YMMV)

Costco

Majofo

you jearous ninja or got dem genetics too?
The secret is drinking tea after

mdkxtreme

So I've been doing this for about 5 months now and it has worked for me in terms of losing fat. Like Sarlacc said above, everyone reacts differently and I think in my case it's working really well for me. Buuuuut, I compliment it very much with exercise.

My schedule is workout for 45 minutes the moment I wake up. I won't eat until 1PM and I'll eat again at 5-6PM to finish off the day. I feel like during my workout in the morning my body is reaching for the fat for energy. I do this EVERY DAY.

Now a lot of people say they can't fast that long, but I used to say the same thing. What worked for me is slow progress. Over time I've conditioned myself to faster longer and longer, hoping my body will reach for more fat to burn. 5 months ago I weighed in at 182. I am now at 162.

Costco

Doom878

I believe coffee does not break the fast as long as no sugar