Powerlifting, STRONGMAN and bodybuilding ALL-in-ONE – my strongman debut -part 1

Some time ago I was invited and signed up for a STRONGMAN competition. Now I need to plan what do do about it.
There is just a few issues:
-I have got 3 weeks of training left
-Last weekend of training I ill have to do in London
-at the moment best days for me to train are Saturday, Sunday, and Wednesday
-I have never competed or used strongman gear myself, however for a short time I have been involved in training a national level strongman ( Rafał Kobylarz – 4th in prestigious Polish Cup), so I have some verification of my thinking.
-Because I have no access to the Strongman gear  ,  I am forced to mimic the feats using typical gym equipment.
– Long- term I hve no interest in Strongman competitions (which might change one day), therefore I am still trying to  remain VERSATILE : Mixed Martial Arts, Powerlifting, Weightlifting and even Bodybuilding are key components to my trainings. This one is not different.

OK, here we go:

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SATURDAY

A-1.  Semi-narrow bench press x 3 reps , RAMPing  (there’s no counting of sets)
A-2. Towel Sternum Chin-upsx3 reps , bodyweight

HOW?
start the stopwatch and at every multitude of 2 minutes start exercise A-1, followed by A-2., THEN ADD WEIGHT, say 10kg
DO NOT  stoP the stopwatch, no mercy with timing

Weights used in A-1:
0:00 – 1st set – 60kg x 3  Reps
2:00 – 2nd set – 70kg x 3 Reps
4:00 – 3rd set – 80kg x 3 reps
6:00 – 4th set  – 90kg x 3 reps
…………………..
16:00 – 140kg – felt heavy enough to make me doubt in succeeding with 150kg after such a short break. Remember that last time I benched heavy was about 10 days before, and it was totally diferent sort of bench press back then …

18:00 – it was an OPTIONAL SET – 80% of max set = 112,5kg – I did 10 reps (if you want to preserve strength for overhead press – don’t do it, eventually 90% of highest weight )

WHAT’s NEXT WEEK?

Same thing but the grip will be slightly wider.
Today it was HALF of the Thumb away from inside smooth part of the bar, just little bit wider than shoulders.
Next Saturday it will be FULL Thumb away from smooth bar.
It will give bit better leverage, tire the triceps LESS (needed in LOG PRESS later) , so I am expecting 150-160kg x3 reps.
(in the past I was benching over 200kg RAW, so it’s not a surprising figure)

THIS IS HOW NARROW IT WAS:
my video from 2010, at 91kg bodyweight

http://www.youtube.com/watch?v=btPDe150n1Y

WHY such exercise choices?

First of all – in the competition there will be a LOG CLEAN and PRESS.

let’s see what other tests will be there, I decided to compete in under 90kg  bodyweight category:

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“Log Clean and Press in 75s

Under 90kg – 70kg
Over 90kg – 80kg

Farmers Walk for distance (with a turn)

Under 90kg – 70kg
Over 90kg – 80kg

Deadlift- for max reps

Under 90kg – VW Polo + 80kg
Over 90kg – 80kg + 120kg

Truck Pull 30 metres for time

Under 90kg – Truck
Over 90kg – Truck

Surprise Event…You will love it 🙂

  Undisclosed Medley Event – This will test who is the fastest and strongest…. ”
—————————————————————————————————-

Log Press explained by organizer:

http://www.youtube.com/watch?v=AEXuMpxiyg4

however to fully appreciate how important is the PRESSing phase, I guess you should watch this:

http://www.youtube.com/watch?v=TK8yVsdjtVs

Why narrow press is the main exercise here?

-As you see the most efficient way to press the log is to involve your triceps as much as possible.
-chest and triceps have more fast twitch muscle fibers than deltoids. As a rule of the thumb the fast twitch muscle fibers should be trained as first.
-heavy bench press PRIMES most motor units in all kinds of pressing. Therefore you could call it a warm-up  if not too many reps has been done. therefore it was 3 reps most of the time, besides the optional set.
-interestingly most muscle soreness I ever had in front Delts or triceps came from bench press, not overhead press (i.e. log press)
– that muscle soreness indicates that in the upright position there is something else that limits my pressing intensity.
-(clean and) jerk/press always felt lighter after bench pressing, even 2 days afterwards

-MOST IMPORTANTLY: I needed to put those somewhere in the plan LOL

Why did I put a Towel Sternum Chin – Ups  as the supersetting exercise?

First of all – how doeas it look like?

It’s a COMBINATION OF :
http://www.youtube.com/watch?v=xkV7cRpuas4

and
http://www.youtube.com/watch?v=1vBpy_Wv2jE

 

Ok, now why that choice:

This is how the TRUCK PULL will look like:

http://www.youtube.com/watch?v=yeDewTnuRe0

-As you can see a sternum chin up is mimicking the work of arms bit more than classical pull-ups would do.
-The super-setting of  opposite muscle groups/movements has been shown many times to generate superior hormonal response and neurological stimulus. Another words – if you superset – expect more strength and more stimulation.
-Still pulling was NOT the main concern of SATURDAY training. Pulling exercises will be  concentrated in Sunday Training. Therefore those chin-ups were done without any additional weights. Usually after LIGHT exercise like that next day  pulling performance should increase.
– LIGHT exercise using bodyweight  is a relative concept. This particular one will be HARD for at least 90% of trainees.
– one more reason to  have this one as a A-2 choice is because the Hammer Grip Dumbbell clean and press will be mimicking the Log Clean and press.

-Please read about the dangers of Dumbbell Clean – this is something worth considering in the first place. In my case the weight of Dumbbells is rather small – 50‘s are the biggest in the gym. And the LOG itself will be only 70kg heavy. As I used to be strong enough to cheat-Dumbbell curl 50kg Dumbbells, I am not really scared of such weights , but if you have insufficient strength base, rather practice Hammer Curls and Radial Wrist Flexion.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/422/Very_Dumb_Training_Recommendations_Part_4.aspx

In part Two I will describe the second part of SATURDAY training, , which consists all from mimicking feats through compound moves , more reps , regressions, isolations and giant sets.

PULL-UP starter PLAN for FEMALES(as well as formerly OBESE men, WEAK kids, etc )

This is another part of “essay” I was asked to do as part of Ultimate Performance internship application.
For more details read first few lines of my yesterday blog:
https://wodynology.wordpress.com/2012/06/18/intermittent-fasting-a-slippery-subject-critical-review/

The task was to write a single workout session, of OWN training method, but also mentioning  about the rest of the week.

15/10/5 method (seriously I need to give it another name LOL)
————————————————————————————————————————————-————
Here’s the original:
————————————————————————————————————————————-———
PULL-UP STARTER (suitable for a female client, who wants to enhance performance and general fitness versatility, also suitable for obese males who just dropped excess bodyweight, but finished up being too weak to do pull-ups.  Plan is designed preferably for people who previously trained arms and upper back , using exercises mimicking pull-ups)

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 10’s in the “PULL-UP STARTER” PLAN

 

Sets given in the plan are not the warm-up sets

Warm-up sets would be ramping up with doing 3 reps and relatively short breaks

SUPERSET : A-1 / A-2

A-1. Pull-Ups on the Chin-Assist machine TEMPO 31X1 ,  6-8 reps , Weights should be about 80-85% of bodyweight. If that is too easy, we can use few tweaks:

Rest 120sec

A-2. 45 degrees Incline bench press, biacromial width TEMPO 31X1 ,  6-8 reps , 

Rest 120sec

REPEAT THE SEQUENCE A-1/rest/A-2/rest  to a total of 4 rounds, which means you will do 4 sets of each exercises. You can decrease the weights as you get tired, but make sure the last set is not lighter than 90% of first working set.
If it happens, just move to the next exercise.

 

——————-

Sets given in the plan are not the warm-up sets

Instead of warm-up sets I would encourage 1-2 “feeling”  sets of 3 reps and relatively short breaks, with weight of about 80% of what we wish to use in the main sets

 

B-1. 30 degrees decline bench Dumbbell Press, hammer grip TEMPO 40X0,                                                      .        8-10 reps ,

Rest 60 sec

B-2. Single hand Dumbbell Row TEMPO 30X1,  10 reps ,                  

Rest 60 sec

REPEAT THE SEQUENCE B-1/rest/B-2/rest  to a total of 3 or 4 rounds(depending on how you feel or maybe on mysteriously spending the “deadline“ one hour training).                                You will do 3-4 sets of each exercises. You can decrease the weights as you get tired, but make sure the last set is not lighter than 90% of first working set.
If it happens, just take a post-workout shake and go home. 

 

———————————————————————————————————————————–

 

 

Why did I choose this split:

-because I was most successful with 5/10/5 method (READ BELOW)

-because in this method training every body part twice a week brings best results

-because upper body muscles (for me: elbow and higher) work synergistically. Stil I ensured the exercise selection emphasizing specific body parts despite compound movements.

-you could say that on Monday we did assisting exercises, on Thursday Torso(PLAN ABOVE), and on next Monday – Arms with emphasis on compound movements , Pull-ups included.

 

Athlete’s purpose:

To achieve better upper body stability through development of upper back, and few neighbouring muscle groups. Our athlete is a female sprinter. Development of upper back helps with squat stability. Unlocking higher potential in squats helps to generate more acceleration, strong upper back allows for better usage of arm momentum during sprinting.

 

 

 

EXPLANATION OF RATHER COMPLICATED METHOD:

One of the methods I had most success with was 15/10/5. It’s a form of undulating periodization.

Granted! Someone else might have invented it before me,
I developed 15/10/5 over the 10 years time to the size of a book, and tried it on almost anyone I trained, having lots of logs confirming it. So if someone else used it before me randomly operating numbers 15/10/5 – unlikely  they had so much experience and evolution of a method. Besides, the real numbers of reps are usually different.

I know I was supposed to loosely draw the rest of the concept, but undulating per iodisation is not just a simple one-week-split-and-repeat.

15 reps days:

High reps are purely to prevent using too much weight. Alternatively very slow TEMPO , i.e. 4040 but 8 reps instead. At the time I conceived the method in 2002, I did not pay so much attention to tempo prescriptions, However I always encouraged controlled eccentric phase, pause on the bottom and top. Therefore the default tempo was usually between 21X1 and 31X1 . I often encouraged pauses in the middle of motion as well as on top and bottom, which was producing tempo 1111.

Practically during “15’s” the eccentric phase was faster than it should be, therefore often we would get too much weight anyway . Over the time I made the rule that the 15’s weight should be up to 55% of estimated 1RM, or 60% of what we lift on the day called “5’s”. This rule encouraged bit more moderate tempo. It  was set when I observed relationship between plateaus and relatively high weights in “15’s”

Summarizing: 15’s are made for avoiding CNS overload, thus less weight or slower concentric phase  in compound moves. Also if strength is the goal, 15’s can be sacrificed to perform some isolation exercises , emphasising the weak spots in muscles or technique, i.e. Poliquin step-ups, Reverse Hypers, decline bench  flyes, pullovers, scap-ups, hammer grip preacher curls, forearm work, any learning of new exercises should be put here as well, i.e. scapula retraction which is often area of negligence and s a motion trainees are not even aware of.

 

 

10 reps days  is really 8-10 or even 6-8 repetitions in more advanced stages. I will explain later, but the base is 10 repetitions. Purpose is to induce hypertrophy or functional hypertrophy, as desired.
Exercises should be resembling the ones that are going to be performed on “5‘s“.

For example if we plan to peak in a deadlift on 5’s , we need to prime it with “10’s”.

Let’s say the athlete has problems with the bottom part of the deadlift. We could do deadlift from the podium or Snatch grip deadlift in the day of “10’s”

In the same athlete we noticed bit too much of a tendency to round the very lower back , in this case in the day of “15’s” we can use reverse hypers to target this particular area of erector spinae.

 

 

 

 

 

Weekly split:

 

Week one

Monday: 15’s: Upper body strategic deload of nervous system , Long TUT, slower concentrics or isolation.

Tuesday: 15’s for Lower body, strategic deload of nervous system , Long TUT, slower concentrics or isolation.

 

Thursday: 10’s upper body. Hypertrophy/functional hypertrophy

Friday: 10’s lower body . Hypertrophy/functional hypertrophy

 

Week two

Monday: 5’s: Upper body, Strength

Tuesday: 5’s for Lower body Strength

Repeat of the cycles

Thursday: 15’s upper body.

Friday: 15’s lower body

 

 

ADVANCED 15/10/5:

15’s stay the same, no increase in weights is encouraged

10’s : Every cycle (one and half week) 10’s become 9’s, then 8’s, then 7’s in the 6^th week

5’s: Every cycle (one and half week) 5’s become 4’s, then 3’s, then 2’s in the 6^th week

So the undulating sequence goes like this:

15-10-5 week 1/2

15-9-4 week 2/3

15-8-3 week 4/5

15-7-2 week 5/6

 

 

IN CASE OF THE “PULL-UP STARTER” PLAN:

 

15’s: supplementary work on weak spots

-ARMS if it’s woman or anybody with long arms, there will be arm curl exercise. I.e. Spider curls in case the top of a chin-up is weakest, or preacher curls if the botom range is the weakest

-LATS: depending which chin-up phase is weakest it may be pullovers, straight-arm pulldowns, rows

-TRAPS: most likely scap-ups 3 sets of 15 reps 1111 tempo , sometimes Rows with extra scapula work

-Forearms : using thick grip implement in at least one exercise(preferably rows), direct forearm work is usually done on the lower body day.

-other muscles trained on this day: DELTS , as they are likely to be slow twitch dominant, which responds

 

 

5’s: Innervation, strength.

-NECK: before each set of heavy lifts little bit of neuro-trickery like 8 sec of isometric neck extension in order to open cervical spine spaces for the nerves controlling arms

– TRICEPS, CHEST any kind of Narrow bench press – going heavy in pressing disinhibits  pulling strength.

-BICEPS, UPPER BACK negatives in pull-ups: hammer grip->reverse grip->Pronated grip TEMPO from 5.0.0.0 up to  30.0.0.0

We want to get to total of 100 seconds of negatives

We want to  increase the resistance in every set of negatives OR use more difficult grip option

We want to increase the resistance slightly from week to week/cycle to cycle

-at the end shoulder stability exercises, rotations, face pulls, trap-3, Cuban press – as those muscles are high threshold, this day is perhaps the most suitable for

——————————————————————————————————————————–

AFTER THIS LONG INTRODUCTION AND DRAWING THE “SURROUNDINGS” OF THE PLAN, THIS IS THE SINGLE DAY ROUTINE OF:

——————————————————————————————————————————–

 10’s in the “PULL-UP STARTER” PLAN

 

Sets given in the plan are not the warm-up sets

Warm-up sets would be ramping up with doing 3 reps and relatively short breaks

Last warm-up set could be just 1 repetition, with the weight 5% bigger than we are planning to use in the heaviest set.

MAIN SETS: From set to set we can slightly reduce the weight , but no more than 10% which is a critical drop-off point for this intensity bracket.

 

A-1. Pull-Ups on the Chin-Assist machine TEMPO 31X1 , 4 sets, 8 reps , rest 120sec

Main purpose of exercise A-1 would be building a base of hypertrophy and initiating establishment of new nervous connections that will be used in the real chin-ups. Thus the moves need to be very similar.

Weights should be about 80-85% of bodyweight. If that is too easy, we can use few tweaks:

Tweaks I might use alternatively

-”one and halves” = full concentric, top half eccentric, top half concentric, full eccentric. Especially useful to improve top of range of motion

-thick grip implement or towel pull-up

-sit-fit ball under the feet – only if  the trainee has strong grip. In the same way bosu ball inhibits neural drive in legs, the same way sit-fit redirects neural drive to the uper limbs, as lower limbs “can’t be trusted” – think of it as rock climbing simulation

-isometric pauses

 

A-2. 45 degrees Incline bench press, biacromial width TEMPO 31X1 , 4 sets, 8 reps ,  rest 120sec

Weights should be matching the tempo and rep prescription, roughly 80% of 1 RM

Main purpose of exercise A-2 is to disinhibit the pulling strength, not necessarily to break records.

in case of bad exercise response I would use alternatively or in combiation:

-chains

-bands (but not twice in a row)

-reverse bands

-thick grip implement

-slightly different angle

-slightly different grip width

——————-

 

Sets given in the plan are not the warm-up sets

In exercises B-1 and B-2 the warm-up is not necessary because all those muscles are already warm and even tired. 

Instead of warm-up sets I would encourage 1-2 “feeling”  sets of 3 reps and relatively short breaks, with weight of about 80% of what we wish to use in the main sets

 

B-1. 30 degrees decline bench Dumbbell Press, hammer grip TEMPO 40X0 , 3-4 sets , 10 reps , rest 60 sec

Weights should be matching the tempo and rep prescription, roughly 80% of 1 RM

Main purpose of this exercise is to further stimulate lower parts of pectorals. That plays an important role in supporting chin-ups , it might be treated as a progression to dips, especially on the Gymnastic Rings .

In case of bad exercise response I could use:

-different tempo

-different angle, could be flat bench

-press with pronation

-change to DB flyes

 

 

B-2. Single hand Dumbbell Row TEMPO 30X1, 3-4 sets , 10 reps , rest 60 sec

Weights should be matching the tempo and rep prescription, roughly 80% of 1 RM

Most important thing here is to retract the scapula. This could be up to ¾ of full range of motion.

In case of bad exercise response:

-change grip thickness/implement

-change body position

-use lower pulley instead

-do scapula retractions only

-change the wrist position.

Intermittent Fasting – a SLIPPERY subject – Critical Review

 

Intermittent Fasting Diet – a Critical Review
By Andrzej “Wodyn” Roszkowski

Intermittent Fasting (IF) … Personally I find it as one of the most surprising dietary trends nowadays . First thought that comes to my mind is “this cannot work, since it’s so much against diets proven most effective”. However I have read few logs of people I know personally trying it on themselves, including well known dietician John Berardi (whom I do not know personally).  And surprisingly it works… to a degree.

I.F. is a type of diet where the time of food consumption per day is set up to a relatively short period of few continuous hours.  It is believed that the human kind evolved eating big meals only after many hours of fasting. Proves are purely historical and  basing on so called “survival science“.

In this review I am not going to condemn fasting as such. Perhaps it’s worth recommending to some people.

All the paragraphs in  this review will be referenced to “feeding” protocols I have found most effective and healthy in sports/fitness industry, namely:
-Low Carb Diet (L.C.), or
-Paleo Diet,
-Structural Refeeds.
In my opinion this comparison is going right to the core of the I.F.’s surprising, but not “jaw-dropping” results.

BTW… and of course this review would be far too long if I tried to thoroughly analyze all the aspects such eating patterns. i.e. all kinds of I.F. or digestion speed.
 I have written it 5 times, every one was too long.

There is a severe scarcity of research done on IF in human population. And as long  as no industry is actually interested in your eating  or fasting hours, it will take time before more researchers find money to finance a scientific study thoroughly examining this phenomenon. Lack of such give inspiration to “urban legend writers“, “myth busters”, and clever marketing of I.F. books, websites, PT services, courses and so on.

Example:

“Alternate-day fasting in non obese subjects: effects on body weight, body composition, and energy metabolism”
-22 days period
-bodyweight down -2.5%
-body fat -4%
http://www.ajcn.org/content/81/1/69.abstract

Research FAULTS ? Perhaps not strictly faults, but I wish that those studies had a Low Carb control group. At least a group that ingests carbohydrates at the same times of the day as the IF groups. This would be the clearest proof of superiority, that needs no independent cross-references to other diets. Another wish-list point would be having those people do strength training.

MECHANISMS of I.F. confronted with more proven L.C. Diets.
*I am not going to quote corresponding research on L.C. , since the tests I.F. vs. L.C. should have been run simultaneously. Of course I assumed we have a sufficient base of knowledge of the mechanisms behind L.C.

-insulin sensitivity in I.F. vs. L.C. Diets:

“Effect of intermittent fasting and refeeding on insulin action in healthy men
[…] This experiment is the first in humans to show that intermittent fasting increases insulin-mediated glucose uptake rates, and the findings are compatible with the thrifty gene concept. “
http://jap.physiology.org/content/99/6/2128.abstract

-Again if I were looking for FAULTS, I would have a L.C. control group with carbohydrate refeeding as frequent as the I.F. group.
-The actual foods or macronutrient ratios in all I.F. diets used in studies are… missing.
-Any diet with lowered insulin levels for a period LONG ENOUGH to reset insulin receptors, would increase insulin sensitivity.
-Insulin management is CRUCIAL for anybody who aspires to get optimal body composition. I.F. diets do not seem to emphasise on omega-3 fatty acids, or anything else that could possibly increase insulin sensitivity, like foods encouraged in Paleo Diet.

-Growth Hormone

-I have not found research on I.F. concerning this important lypolytic hormone, but as we know it’s secretion is inversely proportionate to insulin levels. We could assume the level of GH is similar in both diet types, but not after considering that it’s secreted in “pulses” and more frequent big protein & fat meals (L.C.) are increasing it’s level few times throughout the day.

-Cortisol management in I.F. vs. L.C. Diets.

“A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.
However, when consuming 1 meal/d, subjects had a significant increase in hunger; a significant modification of body composition, including reductions in fat mass; […] and a significant decrease in concentrations of cortisol.”
http://www.ncbi.nlm.nih.gov/pubmed/17413096

-Decreased cortisol response might be a result of less frequent ingestion of inflammatory foods like gluten sources or chemical food additives. Another explanation might be reduced food sensitivity. Those suggestions need to be confirmed by more research on I.F.
-It has been previously examined, that Paleo Diet, if done correctly, prevents food sensitivities and lowers overall cortisol levels.
-During the fasting time, glucagon is not the only catabolic hormone that helps with blood sugar level maintenance. Cortisol is secreted to help with breaking down active metabolic tissue i.e. muscle , in order to reduce glucose requirements. This is unlikely to happen with higher meal “Paleo” frequency, but still possible with regular Western diet consisting of 3 meals a day.

Leptin Management, fat loss set point:

As we know Leptin levels decrease by about 50% in 7 days without carbohydrates. Typical IF diet is “eating whatever”, but more educated approach means eating Low Carb during those few hours of feasting, and loading carbs with frequency depending on body fat percentage.
Some people actually do it and still the results are slow. I am guessing that such a low meal frequency simply slows down metabolism despite leptin-boosting structural refeeds, alternatively I.F. switches on some fat-protective systems yet to be confirmed in more sophisticated groups of I.F. participants.
A fine example here is Mr Martin Berkhan, who promotes I.F. system called “lean gains”, and claims  that the single digit body fat percentage may take years to reduce.
http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

Not the quickest way at all !
Same problem was encountered by Dr John Berardi.

Gluconeogenesis in I.F. vs. L.C. Diets

Contributions of gluconeogenesis to glucose production in the fasted state.
“The contribution of gluconeogenesis to glucose production was 47 +/- 49% after 14 h, 67 +/- 41% after 22 h, and 93 +/- 2% after 42 h of fasting. “
http://www.ncbi.nlm.nih.gov/pubmed/8755648?dopt=Abstract

Take away point: we DO break down proteins as we break down fats exactly the same way as  on Low Carb Diet (LC) with more frequent meals throughout the day. The difference is:
-on LC we don’t need to cannibalise own proteins most of the time.
-on LC we deliver enough  essential fats to keep some important metabolic pathways active all day long
-conclusion: on LC we get at least the same fat burning speed , but less likely lean mass loses when doing L.C. diet. Lesser Evil is a Bigger Good.

It is well worth mentioning that eating 3 TYPICAL meals vs. one meal with the same calorie intake, makes the IF win:

Fatty Acid Oxidation

-increased fatty acid  oxidation capacity, while fasting:
http://www.ncbi.nlm.nih.gov/pubmed/12051710

-LC diet should give similar effect, without risk of metabolism slowing down.

“In conclusion, this study shows that, even early in the phase of the postabsorptive period when liver glycogen stores are maximal, gluconeogenesis contributes approximately 50% to hepatic glucose production.”
http://ajpendo.physiology.org/content/270/1/E186.abstract

-It means that we have nearly the same gluconeogenesis BOTH just after meal, and  when we wake up in the morning.
-A major fault of all those researches would be lack of data on corresponding metabolic speed in comparison to certain “fuel types” contribution.
-In LC Diets we have similar fat burning rates and metabolic pathways active , but more frequent protein and fats ingestion keeps the metabolism much faster.

-WHO SHOULD TRY IT?

    “These findings suggest that these diets are equally as effective in decreasing body weight and fat mass, although intermittent CR may be more effective for the retention of lean mass.”
http://www.ncbi.nlm.nih.gov/pubmed/21410865?dopt=Abstract

According to research and common sense – everybody who feels uncomfortable with other types of diet, who is too stressed about necessity of eating at given (BUSY) times.
From all the above scientific references, and witnessing others trying it, I can  recommend it as superior to 3 meals a day, provided the total amount of calories are sufficient.

 FINAL WORDS – HAVE NO DOUBTS
* I guess any level of education is sufficient to understand this reasoning:

The best example of  Intermittent Fasting in real life, one I consider MOST impressive… impressive for a I.F. of course:
 
“Over the course of six months, I dropped twenty pounds of weight, from 190 pounds to 170 pounds. I also reduced my body fat from 10% to 4% while maintaining most of my lean muscle mass.  ”
                                                              -Dr John Berardi
http://www.precisionnutrition.com/intermittent-fasting/summary

NOT SO IMPRESSIVE, this guy looks after bodybuilders and has similar results with them and himself in the past within weeks. NEVER as long as 6 months.

Martin Berkham dropped single digits of body fat percentage through years of practising I.F.

If you want best results, and time is a factor, there are other, better diets for you.

Breaking The Rules (???) – DEADLIFT little trick -PART ONE.

Many of us follow some rules, and I am the last one to say that the rules were created to be broken later. This little article is only about one little aspect of Deadlift,  an exercise involving  nearly every muscle … Continue reading →