Quote (Galera88 @ Sep 17 2018 01:23pm)

After reading the replies above, I deemed it necessary to add this:

Intermittent fasting has no effect on fat-loss. Whoever says otherwise, are uneducated. The only argument that can be made for intermittent fasting having a positive effect on fatloss, is that by reducing the eating-window, you're limiting the time you have to eat excess calories.. But eating the same amount of calories through intermittent fasting or a "regular" eating-schedule - will provide the same result. Intermittent fasting can be a good tool if you struggle with snacking throughout the day.

crunches/planks/vaccums ("core"-exercises) have no other effect on fatloss than any other exercise. It's "work" for your body that "costs" energy - which results in a higher TDEE. You could be doing calf-raises instead of crunches and get the same fat-loss result assuming they burn the same amount of calories. There's no such thing as targeted fatloss. The body doesn't care which muscles you work - it'll take fat from where it deems fit (this is genetic).

Whilst cardio is a great addition, I'd advice you to start strength training. Building muscle increases your metabolism and your TDEE. Which basically means your body needs more fuel daily to fuel the existing muscle-tissue.

My tips for you (or anyone in your situation)
1) Use an online calculator to get an estimate of your TDEE.
2) Download MyFitnessPal and buy yourself a food-scale. For a 2week period, weigh and log everything you eat (everything). (also, log your bodyweight).
3) Adjust your nutrition according to your TDEE - for fatloss you wanna be at a deficit (-200/300 is a good place to start).
4) Add strength-training to your regime.
5) Be persistent and honest! As a personal trainer/nutritionist; the #1 mistake most of my clients do, is to not log absolutely everything. The dressing on your salad? Log it! The oil you cook your food in? The butter you put on your bread? The ketchup to your pasta? Log absolutely everything you eat. That's when you'll get your true values and know whether or not you're in a deficit and should be losing weight.

If for some reason you're not losing weight whilst following these rules -> assume that the initial TDEE-calculator you used was faulty. Drop calories further and do another 2-week period whilst logging your food and bodyweight. If this doesn't work, drop your calories further or see your doctor. The body's pretty simple despite all the fuss about nutrition and weightloss in the media = It'll lose weight in a deficit and gain it in a surpluss.

Quote (serialj0e @ Sep 18 2018 07:18am)

Ya u know nothing of fasting been proven to bring up hormones and help fatloss

Quote (serialj0e @ 18 Sep 2018 07:18)

Ya u know nothing of fasting been proven to bring up hormones and help fatloss

Quote (CMBurns @ Sep 18 2018 11:49am)

There are definite benefits to intermittent fasting (I'm using 8/16 myself and it's quite effective).

Not so much for longer term fastings (unless you're ok with burning through muscle).

Quote (CMBurns @ Sep 18 2018 11:49am)

There are definite benefits to intermittent fasting (I'm using 8/16 myself and it's quite effective).

Not so much for longer term fastings (unless you're ok with burning through muscle).

Quote (ozzyarmy3 @ Sep 18 2018 12:02pm)

What benefits are there? When I did IF, the only take away I got from it is I gained self control in snacking habits. Other than that, eating 5 meals a day I was losing weight at an identical rate..

Not disagreeing, just asking what other benefits.

Quote

"Intermittent fasting has no effect on fat-loss. Whoever says otherwise, are uneducated. The only argument that can be made for intermittent fasting having a positive effect on fatloss, is that by reducing the eating-window, you're limiting the time you have to eat excess calories.. But eating the same amount of calories through intermittent fasting or a "regular" eating-schedule - will provide the same result. Intermittent fasting can be a good tool if you struggle with snacking throughout the day."

Quote (CMBurns @ Sep 18 2018 07:49am)

There are definite benefits to intermittent fasting (I'm using 8/16 myself and it's quite effective).

Not so much for longer term fastings (unless you're ok with burning through muscle).

Quote (Galera88 @ Sep 18 2018 11:18am)

As someone who's written a few papers on IF - I'd like to see you elaborate on what you believe to be the "definite" benefits to intermittent fasting.



^ What this guy's saying. As I mentioned in previous comments here (check page 1); the only definite way IF can help with weight-loss, is by combating snacking. You usually don't have "time" to snack in-between meals during the eating windows - and for some reason it's easier to avoid snacking when you're "not supposed to be eating".

From my previous comment:

Quote (ozzyarmy3 @ 18 Sep 2018 08:02)

What benefits are there? When I did IF, the only take away I got from it is I gained self control in snacking habits. Other than that, eating 5 meals a day I was losing weight at an identical rate..

Not disagreeing, just asking what other benefits.