The Train For Life Cheap and Seasonal Food

Episode 2: The Cabbage Soup.

Guys, after trying ways to eat healthier and Enough, as I like to eat I finally found the solution to my problems.

As you know I use Intermittent Fasting on a daily basis, Fasting on average 20-22hours each day of the week.

During my eating  Window, I need to replenish my body with Everything, Liquid, minerals, vitamins, Fat, Protein and Carbs as well as the Treats that i ENJOY, Peanut Butter 364 calories, Dark Chocolate 149 calories, A Latte 120 calories and 2 pieces of Fruits 175 Calories!

To make things harder I generally eat what my wife cooks, WHATEVER SHE COOKS AND I also CLEAN THE FAMILY PLATES...

I needed to devise a way to Eat enough in the case that there are no left over or not enough food.

At the same time I had to make sure that the food is Filling, Rich, Nutritious Healthy AND LOW IN CALORIES!

The solution is called Soup!

The soup below is meant to be a Cabbage Soup, containing mainly Cabbage, onion, garlic, plum tomatoes and seasoning.

https://m.youtube.com/watch?v=7tMX5zrgnj4&feature=youtu.be

A good Soup!!

I Made the Next Level Cabbage Soup with Cabbage, Carrots, Cauliflower, potatoes soup=5 servings 243 calories each!!

My rule in terms of Soup is try and ADD THE VEGGIES YOU LIKE.

YOU CAN ALSO ADD Lentils, Chickpeas, Beans, Meat or Fish!

Read more on my Blog posted on 1st January 2019: www.trainforlifeuk.com


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The Train For Life Seasonal and Cheap Food:

 

Episode 1: The Cabbage Soup.

Guys, after trying ways to eat healthier and Enough, as I like to eat I finally found the solution to my problems.

As you know I use Intermittent Fasting on a daily basis, Fasting on average 20-22hours each day of the week.

During my eating  Window, I need to replenish my body with Everything, Liquid, minerals, vitamins, Fat, Protein and Carbs as well as the Treats that i ENJOY, Peanut Butter 364 calories, Dark Chocolate 149 calories, A Latte 120 calories and 2 pieces of Fruits 175 Calories!

To make things harder I generally eat what my wife cooks, WHATEVER SHE COOKS AND I also CLEAN THE FAMILY PLATES...

I needed to devise a way to Eat enough in the case that there are no left over or not enough food.

At the same time I had to make sure that the food is Filling, Rich, Nutritious Healthy AND LOW IN CALORIES!

The solution is called Soup!

The soup below is meant to be a Cabbage Soup, containing mainly Cabbage, onion, garlic, plum tomatoes and seasoning.

https://m.youtube.com/watch?v=7tMX5zrgnj4&feature=youtu.be

A good Soup!!

I Made the Next Level Cabbage Soup with Cabbage, Carrots, Cauliflower, potatoes soup=5 servings 243 calories each!!

My rule in terms of Soup is try and ADD THE VEGGIES YOU LIKE.

YOU CAN ALSO ADD Lentils, Chickpeas, Beans, Meat or Fish!

Read more on my Blog: www.trainforlifeuk.com

The Train For Life Seasonal and Cheap Food, episode 1 Cauliflower Soup, posted on 22nd December 2018.

Carrot 25 cal, Vit A, C, Cabbage 600g 25 Ca, 1.3g P, potassium, sodium, iron, magnesium, Vit B6, A, C. Cauliflower Cabbage 400g 25 Ca, 1.9g P, potassium, sodium, iron, magnesium, Vit B6, A, C.1 onion, 40 cal,  Potassium, Sodium, calcium, iron, magnesium, Vit C, B6 3 garlic cloves, Manganese, selenium, Vit B6. 1 tin plum tomatoes 11 Cal, potassium, sodium, Iron, calcium, Vit C, A. Potatoes 600g  77 Ca, 2g P, potassium, sodium, iron, magnesium, Vit B6, A, C.

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Intermittent Fasting from Monday 26th of November to Monday 3rd of December

This is it! I achieved what I wanted to, which is to create a habit that works for me, in other words My Lifestyle.

I am now back to where I wanted to be psychologically and physically, I still have some work to do to look as good as I want to...yes a bit of Vanity has never killed anyone! 

Nevertheless, I feel really good. 

I am mentally Sound, Sharp and generally Calm. 

Being mentally sound is related to feeling balanced and happy with the decisions I made about not eating for 20 hours on average. I bought into the idea that Intermittent Fasting IF, is good for me and I really feel good for doing it!

My mental sharpness is really noticeable to me, I made few other changes in my routine which combine to IF make me Mentally Sharper. The main change is that I read and Listen MORE. I am more receptive to the Goodness the Outside World can provide. 

I am way Calmer, that change is linked to the fact that I Adhere to the Concept of Less Is BETTER. I don't crowd my days with too many things to do! On the contrary I make sure I have time to do the things I like and I pay more attention to the people I am with instead of focusing on future things I long to do...

At a physical level, things look bright again. I haven't lost any strength, on the contrary. 

I don't feel Weak when I train and Most importantly, I DONT FEEL HUNGRY!! 

The last statement is quite important, I DONT FEEL HUNGRY, AND I ACTUALLY FEEL AWESOME WITHOUT FOOD. 

AFTER 20-24 Hours IF, WHEN THE PROPER HUNGER KICKS IN, I SIT DOWN AT THE TABLE AND EAT LIKE A KING! I enjoy my wife's food and Rejoice for having been without food such a long time! 

I have a Strong Body, now I want A Nicer One ... below 10% body Fat is the goal as well as 75kg (I am now 84.1kg).

There is room for Improvement as I still eat with my EYES AND IMAGINATION, meaning that 1/3 plus OF the food I eat is not needed... 

 

So here I am, from time to time I will keep you informed of where I am at. Now I know that I am back on the IF Wagon and really enjoying it, mixing 2 meals a day in a 20 hours/4 hours Window Warrior type of IF protocol with an One Meal A Day OMAD protocol.

It works really well for me!

Tell me about ? 

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My Favourite Fat

1. Extra Virgin Olive Oil

My Favourite Fat is Extra Virgin Olive Oil, it used to be Olive Oil, then through reading I realised that to pay some extra pounds more you actually get THE REAL STUFF. 

When you buy "any" olive oil, you just pay for a FAKE, you pay for a Name BUT YOU DONT GET ANY BENEFITS OUT OF IT.

Cheap Olive Oil COULD BE COMPARED TO ANY OTHER VEGETABLE OIL!  Some lower quality versions can be extracted using chemicals, or even diluted with other cheaper oils.

 

What is Extra Virgin Olive Oil? 

It is pressed from olives, the fruits of the olive tree, you just press the olives and the oil comes out.

No addition of Any sorts...JUST PLAIN OLIVE OIL! 

Olive Oil contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.

This is the nutrient content of 100 grams of olive oil (1):

  • Saturated fat: 13.8%.
  • Monounsaturated fat: 73% (most of it the 18 carbon long oleic acid).
  • Omega-6: 9.7%.
  • Omega-3: 0.76%.
  • Vitamin E: 72% of the RDA.
  • Vitamin K: 75% of the RDA.

The health benefits of Olive Oil are numerous and it is also ONE OF THE BEST FOOD, EVERYBODY AGREE ON. 

I used to believe Olive Oil was only good for salads and it TURNS OUT THAT IT CAN RESIST TO QUITE A HIGH TEMPERATURE WITHOUT BECOMING RANCID.

In other words you can also fry with Extra Virgin Olive Oil!

 

https://www.healthline.com/nutrition/extra-virgin-olive-oil#section7

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Intermittent Fasting from Monday 19th to Monday 26th of November

I am happy again, I think I found the formula. I had a very good week, if not for Friday it would have been EXCELLENT.

After watching some videos about intermittent Fasting and weighing the Benefits and ultimately What works for me. I came to the conclusion that 20+ hours Intermittent Fasting suits me best. 

I start my day aiming for 16 hours and then I push a bit more, the main Ingredient to make it work is to BE BUSY! I still eat two meals, but I also find the right interval between meals and what to eat!

BEWARE! If you are not going to be able to eat the food you are supposed to, Don't break your Fast!! 

If you break your fast with anything like processed food or even a fruit, YOU WILL RAISE YOUR INSULIN AND WILL CRAVE FOR FOOD AND END UP EATING A LOT. 

IDEALLY,  YOU BREAK YOUR FAST BECAUSE YOU ARE READY TO EAT YOUR PLANNED MEAL. 

MY PLANNED MEAL IS A 4 eggs omelette with MAYONNAISE and a bowl of salad made of garlic, onions, iceberg lettuce, an apple, cucumber and edamame beans or red beetroot! After that I can have a Latte, a piece of dark chocolate and a tea spoon of peanut butter.  

AT THAT STAGE I FEEL LIKE A KING, BECAUSE I AM FULL BUT NOT TOO FULL, SO EATING LATER OR NOT IS UP TO ME!

How long is the break after the first meal? 

1 to 2 hours, I will recommend 2 hours, all depending on the time it is. In my case I break the Fast around 4.30pm, so starting my second meal around 6.30-7Pm is PERFECT, AS I CAN EASILY THEN FAST FOR ANOTHER 16 hours minimum without any trouble, as a big chunk of this time I will be either digesting 7-10pm, another part sleeping 9-4am and the rest busy with work or my kids!

What did I change in regard to last week? 

Firstly, As mentioned before I had a better control about my day, I kept busy at all time and applied all the tips I learnt the previous week.

Secondly, I ate the food I like to break a fast and satiate me at the same time. 

More importantly, I fasted an average of 21 hours per day so approximately 20 hours more fasting than the previous week and the result is that I LOST 1.2kg in a week instead of 500g last week!!

Why then do I say I had a Very Good week and NOT AN EXCELLENT one?

I had a bad Friday evening...I went out of control for no Apparent reason, I Ate more than I needed when I was not hungry at all.

On the bright side, I made up on Saturday and Sunday with 2 SOLID 20 hours day Fast.

Saturday and Sunday were awesome because on BOTH DAYS, I ATE APPLE CRUMBLE...yummy!! The best of all is that I didn't over eat. In fact I planned my meals, the time between them and the quantity so well that I was not bloated or stupidly FULL after the Feast!

To me it is a Massive step Forward because:

1. I was able to enjoy a Treat without worrying too much about the calories!

2. I followed the Fasting protocol.

3. I did not overdo it, I basically stopped to eat when I felt FULL AND SATISFIED.

ALL THE ABOVE IS IMPORTANT AS IT SHOWS THAT WHEN YOU ARE IN CONTROL OF YOUR HUNGER, YOU CAN TREAT YOURSELF FROM TIME TO TIME WITHOUT GETTING OUT OF THE WAGON!

I ALSO DID FEEL AMAZING, STRONG, CALM AND NOT GRUMPY OR HUNGRY...A GOOD WEEK INDEED! 

Lost 1.2kg in a week!! 

Lost 1.2kg in a week!! 

Intermittent Fasting from Monday 12th to Monday 19th of November

After the rain...the sun shines again.

At the time I am writing, I have no clues on what my weight will be, The only thing I know is that I had a good week.

I felt in Control, I had 3 days of over 20 hours IF and the rest were solid 16 hours minimum. 

I used to my advantage all the tips I shared with you, to be busy, to Rest and I also fed on my disappointment/failures of the previous week to make it work.

Yes, I was disappointed with myself, I let Myself Down...Last Week felt LIKE LOSING!  

This week I regain control over myself and felt Big Positive improvement.

My strength has increased again, I hit plateaus the last weeks but I seem to be over it. I feel strong and move forward again. 

I AM FINALLY FAT ADAPTED AGAIN! 

One of the main changes exeperienced when You Do Intermittent Fasting is to Burn Fat as fuel instead of Carbs. That switch in energy consumption/utilisation happens after training your body to live without food for long period of the day.

I now train again without being out of breath, I just experience muscle fatigue! 

I went on the scale and I have lost 500g if FAT...in all honesty, I expected more. Nevertheless, to try to understand the why's OF everything is really Hard, so I take it AS A GOOD ACHIEVEMENT!

I am pleased with the job done, so I a man pleased with the RESULTS ACHIEVED. 

NEXT STEP, WILL BE TO PUT IN PRACTICE THE THINGS I LEARNT THIS WEEK AND KEEP ON MOVING IN THE RIGHT DIRECTION. 

Guys as always, feel free to comment and share Your Intermittent Journey impressions. 

 

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Intermittent Fasting from Tuesday 6th to Tuesday 13th of November

A bad weekend! 

Before starting, this post was due on Tuesday...the reason why it was not posted then was because the results were disappointing! 

Indeed , instead of losing weight, I put on 1 kilo!!!

How is it possible, some will say?

Several reasons

1. I am Human being and LOVE FOOD, so when I start eating the wrong stuffs, name it peanut butter and Nutella  sandwich...roughly 500-600 calories for a single slice of bread...and I never ONLY HAVE ONE!!

2. Related to the previous reason, IF does not mean YOU CAN EAT WHATEVER AND HOW MUCH YOU ARE PLEASED!

You still need to count your Calories and pay attention to the food you eat.

I recommend 40% fat, 40% protein and 20% carbs.

 

This title can summarise my week. I had a really good week in terms of the Intermittent Fasting, I fasted the whole week with a minimum of 14 hours on Friday and above 16 hours all the other days.

Awesome, no? 

It is good as it shows that my body is used to to IF and as I explained in my previous post as long as I am not bored I don't feel hunger. 

As a matter of fact, I broke the Fast on Friday because of boredom! Sadly true!

 

Guys, my relationship with you is based on honesty, so although I would like to smash it, succeed all the time. I FAIL WAY MORE THAN I SUCCEED, which in return makes SUCCESSES MORE ENJOYABLE. 

What is the Take? 

Intermittent Fasting is more than NOT EATING FOR 12, 16 or 20 hours!

It is First and foremost a Lifestyle  , something that works for You. 

It is recognising when you are hungry and stop when you are not anymore. 

It is EAT THE RIGHT/HEALTHY FOOD

 

AS I AM WRITTING THIS POST, I HAD TWO REALLY GOOD DAYS FASTING. STUMBLING, FALLING IS PART OF THE GAME, JUST MAKE SURE YOU ARE HAPPY AND YOU STAND BACK UP! 

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plus 1.5kg...

Intermittent Fasting from Tuesday 28th of October to Tuesday 6th...

After a week Intermittent Fasting, I have lost 900g! A lot/Few? Let get through the analysis.

To start with I will say, the results are The results so from my part to complain about them would be Insanity. I Simply Got What I worked For, I GOT WHAT I DESERVE!

How was the whole week?

Intermittent Fasting was pretty cool, actually Really Easy as I stick to some Golden Rules!

On Mondays and Thursdays, I do a Religious Fasting which means NO FOOD AND DRINKS FROM 5am to 4.30pm. I normally PUSH THE FAST TILL  I feel Hungry, lethargic, think too much about food, or feel uncomfortable.

Any Reason is good enough, the Job is done as I I Fasted over than the set time, so I am Free and satisfied to break the Fast!

The Rest of the week I do Intermittent Fasting following the 16/8 protocol. This implies that I Fast 16 hours and can eat in a window of 8 hours, generally two meals.

Unlike Monday and Thursday, the rest of the week is more complicated.

 

The key component is "busyness"! How busy am I?

Many people out there think that Intermittent Fasting is hard! But half of us don't eat/skip breakfast so HALF OF US ARE TECHNICALLY INTERMITTENT FASTING.

Remember IF is not eating or consuming Food/Liquid with calories for a minimum of 12 HOURS, JUST 12 HOURS.

WHAT IS THE CATCH?

The longer You Intermittent Fast, the FASTER YOU LOSE WEIGHT AND ALSO GET OTHER LINKED BENEFITS!

Ok I return to the week analysis

I was taking About Busyness...

Wednesday is an easy day to IF as I work from 5-1pm then pick my boys from school at 3pm, go with them to Small Football School 4-5pm session (my Football Academy).

Baring in mind that my last meal was on Tuesday at 9-9.30pm and that  I can only SIT AND EAT SOMETHING AT 5.30-6pm the earliest on Wednesday...

YOU GOT IT, I AM SO BUSY THAT I CANNOT SIT DOWN AND BEFORE, SO IN TOTAL I SPEND 20-22hours without FOOD! AND I DON'T NOTICE IT AS I AM BUSY!

 

The others days of the week are more complicated mainly for the Lack of BusYness and The Presence of Cardio workout in the morning!

I always feel HUNGRIER on Friday and Sunday Morning. I could never understand why!

I read some articles which gave me the answer to my question.  Cardio workouts JUST MAKE YOU FEEL HUNGRIER!

I totally buy into it, as I experienced it for years.

That being said my Friday, Saturday and Sunday are Harder to Fast because of the Spin classes I run and the fact that I spend a lot of time at home with the family, so I get caught in the family routine!

How do I assess my first IF Week?

It has been very positive a 7/10 mark I would say.

I am happy because I maintained the IF the whole week the longest I stayed without food was 25-26 hours and the shortest 14hours.

I am happy satisfied because I made it work for me, which is a requirement if you want to stick to something! 

There is room for improvement! Although I followed the IF, I failed to listen to my Body. In fact I ate when I "thought" I had to and NOT WHEN I FELT I NEEDED TO. 

IN GENERAL, I AM SIMPLY NOT HUNGRY. I JUST DESIRE TO EAT! 

Secondly, I did OVEREAT, YES I OVERATE MOST OF THE DAYS! In pretty much each of my meals I kept on eating to empty my plates when MY STOMACH WAS SENDING ME SIGNS OF STOPPING TO EAT AS I WAS SATIATED! 

 

CONCLUSION

My battle is NOT WITH HUNGER, IT IS SIMPLY TO REPLACE BAD/POOR HABITS WITH THE RIGHT LIFESTYLE HABITS.

I have been a compulsive eater my whole Life, so to Eat Little or Not at All is NOT PHYSICALLY DEMANDING. IT IS CHALLENGING, AS INDULGED MYSELF IN POOR EATING PATTERNS MY WHOLE LIFE. 

ONE DAY AT A TIME, I WILL GET THERE! 

900g, in th eright direction... 

900g, in th eright direction... 

Guest Post from Dylan Foster

When you’ve had a long, hard day at work or spent hours and hours behind the wheel of a car, the one chili you want is a good night’s sleep in a comfortable bed. But if your mattress is lumpy, old, soiled or uneven, a restful night’s sleep may be hard to come by, and that can have very negative, long-term effects on your health. Sleep deprivation is dangerous, both physically and mentally. Everything from your immune system to major organs depend on the restorative effect of sleep. Your brain needs sleep for proper focus and concentration during the day, for problem-solving, and for cognitive functioning.

An abode for allergens

The longer you hang onto a mattress, the more it becomes a haven for dust mites and microorganisms that contribute to allergies and skin-related problems. Mites are especially troublesome because their fecal remains and decomposing bodies can cause an intense allergic reaction among many people, including itching, red eyes, sneezing and coughing. It can be an especially difficult situation for asthmatics, whose condition may become seriously aggravated and who often suffer chronic illnesses due to the presence of mites, which love to nest in warm, humid locations - like bedding and aging mattresses.

A good rule of thumb is to purchase a new mattress once yours reaches 5 years old to alleviate the many health problems that bacterial microorganisms can produce. Until then, you can help keep them under control by washing your bedding at least once a week in water that’s at least 120 degrees Fahrenheit, and by using a cover made of specially woven fabric that zips around your mattress.

If you choose to replace your mattress, be sure to recycle your old one. Look for a recycling facility near you, because 80 percent of mattress materials, including foam padding, steel springs, wooden frames and cotton material, can be recycled and returned to the manufacturing process, but they won’t degrade in a landfill. Mattress recycling greatly benefits the environment.

Sags, lumps and a pain in the neck

A mattress should be rotated on a regular basis to prevent uneven wear, which can create lumps and sags. Remember, your head should remain roughly even with the rest of your body. An uneven and saggy mattress can leave your head at an unhealthy and uncomfortable angle and will eventually cause neck pain. A mattress topper often helps to mitigate this problem, as can switching to a flat, rather than fluffy, pillow.

Sweaty sleep

If you tend to sweat in your sleep, be careful about the kind of mattress you buy. A mattress made of dense foam will trap your body heat, raise your temperature and cause excessive sweating at night. If night sweats are a chronic problem, you may need to look for a mattress made with a special cooling technology, or use special bedsheets or pajamas made of breathable fabric. 

Lack of support

Any mattress you bring home should provide reliable spine support, which can be problematic if your mattress isn’t sufficiently firm and supportive. Eventually, the bones in your spinal columnwill be affected and go out of adjustment, which leads to back pain. Back and spine health affect the way you sit, walk, stand and lay - basically, everything you do. An unsupportive mattress usually indicates it’s time for a new one.

Be very careful when choosing a mattress. Test it to make sure it’s sufficiently supportive but not too firm. Be certain to rotate it regularly, and wash bed clothing on a weekly basis. Remember, a well-cared-for mattress can make a big difference in your health.

Courtesy of Pixabay.com.

dylan@healthwellwise.com

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Not too Hard, Not too Soft: How a Mattress Affects Your Health

Healthy RICH, HOMEMADE CHEAP FOOD

 


As I practice Intermittent Fasting, it is important to plan so I got funky and cooked Indian Food! I share with you the meal as I think it will benefit you!

I watched a video on YouTube and her is the results, 1kg of lentils, with carrots and Mince beef (not in recipe).

https://youtu.be/psQuZBNX3tg

I now have 6 lunches lined up for the coming weeks.

I am sharing with you one seasonal Rich meal full of goodness.


Each of the container contain, 166g of lentils.

Lentils are a highly nutritious food, rich in minerals, protein, and fiber. Being so rich in protein lentils are considered by Vegan and Vegetarian a RICH SOURCE OF PROTEIN!

Read more on my blog: www.trainforlifeuk.com


100 grams (g) of cooked lentils contains:

  • 116 calories
  • 9.02 g of protein
  • 0.3 g of fat
  • 20.13 g of Carbs, including 7.9 g of fiber and 1.8 g of sugar

That same 100 g serving also  provide proportion of your daily intake:

  • 45 % of folate
  • 36 % of iron
  • 70 % of manganese
  • 28 % of phosphorus
  • 58 % of thiamin
  • 14 % of potassium
  • 127 % of Vitamin B6

Lentils are also a source of riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.

Beef provides 14g of protein for 190g and some B12, B6, Iron, Calcium and Magnesium

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My Window To The World: Rise of the 3 Kings!

 

Week of 8th of October 2018, I lost my Crown...

Congratulations and Massive Thanks to My Clients, Competition and Motivation.

I feel grateful to be surrounded by the right people, don't get me Wrong! I chose the people I have around me, name them, Co-worker, Clients or Friends.

It turns out that my Clients are Friends or could be as we share common values and I appreciate their personalities and they get along with mine...

This Week was a very good one at a Fitness level for the guys, they all made PB, Personal Best!

As their coach I was Really Happy and Proud But as their competition... I AM FUMING BECAUSE THEY ARE ALL STRONGER THAN ME AND KICKED MY A... 

FIRST THING FIRST, MASSIVE CONGRATULATIONS TO CARL R, JAMES L, GURVINDER, the 3 Kings.

Carl has a 140kg Deadlift PB. 

James has 152.5kg Deadlift PB. 

Gurvinder has 165kg Deadlift and 130kg Back Squat PB.

I did 130kg Deadlift (my PB is 160kg in 2014) and 120kg Back Squat (my PB is 150kg in 2016).

As I speak MY GUYS, Gurvinder, James and Carl are STRONGER THAN ME...this pisses ME OFF BIG TIME! 

 

BUT I AM SO GRATEFUL, YES I AM! I OWE A LOT TO THESE GUYS. THANKS TO THEM AND A LOT OF READING AND LEARNING ABOUT SLEEPING AND NUTRITION, I PASSESD FROM TRAINING 12 times and Feeling tired TO TRAIN 17 TIMES a WEEK AND FEELING ENERGIZED!  

Why do I train more? 

The 3 kings are G,J,C are Stronger Than Me, But I am Fitter Than Them!  I have no issues in recognizing someone abilities or Qualities.

Remember one of the Train For Life Values is "Praise Others", when I train, I LEAVE MY EGO BEHIND AND I JUST WORK AS HARD AS I CAN. 

2 months ago I realised that the 3 KINGS WERE STRONGER THAN ME...My reaction was simple. I decided to work MORE AND BETTER! 

BASICALLY, I TRAIN MORE BECAUSE I REFUSE THE POSITION I AM AT, I DONT WANT TO BE THE 4th KING...I WANT TO BE THE DADDY!! 

 

How is it Possible that I Train More? 

I spend time planning and designing the Training sessions AND ABOVE ALL, I GIVE SLEEPING AND EATING THEIR DESERVED SPOT IN MY LIFE.

I PLAN MY SLEEPING SLOTS AND I EAT WELL AND ENOUGH TO FUEL MY BODY. 

 

The 3 Kings are a Source of Motivation, They Keep Me Hungry. Every day I go to the gym, I am FIRED UP. I step into the gym with the mentality of a Challenger WHO DOES NOT ACCEPT HIS POSITION AND WANTS TO THE FIRST SPOT.

 

What is the Take? 

Praise others, Leave your Ego at home, Sleep More 7.30 or 9 hours or/and take naps during the day, Eat well 40-50% Veggies & Fat, 30-40% Proteins, 20-30% Carbs And Stay Motivated!

 

 

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6 Myths surrounding Fasting/Myth 3

Myth 3: Fasting causes low blood sugar!
During fasting, our bodies begin by breaking down glycogen in the liver to provide glucose. This phenomenon happens "every" as we sleep to keep blood sugars normal as we Fast overnights.

The myth of brain cells can only use glucose as energy is totally incorrect!
After the glucose is depleted, the body switches to fat burning mode and produce Ketones, a particle that is used to fuel the brain.

We can all agree that in normal circumstances, not eating for 12-16hours (=Fasting) does not make us feel LOW, especially when we are busy!
If you have your dinner at 6-7pm and breakfast around 7am, you have been fasting for 12 hours AND IF YOU Skip breakfast then you have been through 16-18hours fast.
After 16-17 hour without food, you may feel hungry as it is your normal eating time, so your body will prepare for the meal to come by triggering hormonal responses such as saliva secretion...But if you get busy, you forget about hunger, you stay sharp, focused in what you do and don't feel any kind of discomfort at all!

Sent from my iPad

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6 Myths Surrounding Fasting: Myth 2

Myth 2: Fasting makes you burn muscles. In fact fasting ONLY burn muscles when body fat is as low as 4%!, elite male marathon runners carry 8% of Body Fat.

Studies of alternate-day fasting over seventy days show decreased of 6%  in body weight, fat mass decreased by 11.4% AND LEAN MASS (muscle and bone) DID NOT CHANGE AT ALL!

When we eat, the energy comes from fat, protein and carbs.
If you start fasting the body increases carbs oxidation=burns sugar in the form of glycogen?
After 24-48hours of fasting the body runs out of food=glucose, glycogen.
With no more sugar to burn the body switches to burning fat, so fat oxidation increase AS PROTEIN OXIDATION DECREASES.
YES PROTEIN OXIDATION DECREASES!! The normal protein break down of around 75g per day falls to 25g WHEN FASTING!

RATHER THAN BURNING MUSCLE DURING FASTING, WE ACTUALLY START CONSERVING MUSCLES!

Sources: McCue, ed., Comparative Physiology of Fasting, Starvation, and Food Limitation.

Important Take!
Muscle gain or loss is mostly a function of exercise. You can't eat your way to more muscle, YOU HAVE TO TRAIN MORE!

By the same token weight loss and beating a type 2 diabetes is mostly a function of diet.
YOU CANNOT OUTRUN A BAD DIET!
In the above mentioned study of 70 days alternate-day fasting, some impressive results came to surface.
Day 1 body weight=96.4kg VS Day 70 Body Weight 90.8kg
Day 1 BMI 33.7 VS Day 70 BMI 31.4
Day 1 fat mass=43kg VS Day 70 38.1kg
Day 1 body Fat-free mass (MUSCLES) =52.0kg VS Day 70  51.9kg
Day 1 waist circumference (cm) 109 vs Day 70 105

Source: Bhutani et al., "Improvements in coronary Heart Disease Risk Indicators by Alternate-Day Fasting Involve Adipose Tissues Modulations."


Sent from my iPad

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6 myths surrounding Fasting

 
1. Fasting puts you in "starvation mode"
2. Fasting makes you burn muscle
3. Fasting causes low blood sugar
4. Fasting results in overrating
5. Fasting deprives the body of nutrients
6. "It's crazy"

Myth 1:
Fasting puts you in "starvation mode"
A reduction of calorie intake goes with a reduction of BMR (basic metabolic rate), we at first when following a calorie reduction diet feel tired, sluggish. It is because our body has slowed down our metabolism.
But when fasting, this does not happen! If it would have happened we would not have survived as a species, the cavemen first and then through human history, we have been hit by periods of famine, wars... And we are still here!

"In fact when we are hungry, our body finds ways to give us energy that will give us Clarity to find food, to simply survive!"

During fasting the metabolism does not revs down but UP.
WHEN FOOD INTAKE GOES DOWN TO ZERO, OUR BODY CANNOT TAKE BMR TO ZERO, WE NEED TO BURN CALORIES TO STAY ALIVE!

At that stage our body feeds on FAT, OUR BODIES SWITCH FOOD ENERGY TO BURNING STORED FAT AS ENERGY!

A Graphical example would be the Bears when they hibernate...at the end of the winter hibernation they are all skinny! But Alive!

How many of you have missed a meal any given day? Did you go into starvation mode?
How many of you think about eating when busy solving a problem? Don't you feel sharp with an empty stomach?

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How to get a more efficient 16/8 Fasting protocol experience

While intermittent fasting, the fat burning occurs between 6-12 hours Window. This the post absorbing range. In order to make sure you burn  more Fat. Check the following 3 tips.

1. Eat  Later

The longer you Fast the longer you burn fat. This is logic!

I try to eat my last meal for 6.30-7pm, which means that the next day I can eat at 10.30 or 11am BUT I generally don't (Unless I am starving or feel I NEED TO EAT).

I am generally not even Hungry, I push the fast till minimum 1pm and depending on how I feel I go 18,19 hours or even 23 hours and complete an OMAD (one meal a day 23/1h).

This is my Life, my kids, being busy getting in the way. The busyness lead to feel No hunger and Fast longer AND BURN MORE FAT!


2. Go low Refined/Processed Carbs and Moderate Protein and More Fat!

The Simple and easy way to do that would be to eat more veggies and less bread, pasta, rice.

Cook with Ghee, butter, coconut oil and have more fresh salads with olive oil.


Why? The body main source of energy is carbs which transforms into glycogen after we eat them. It is the body FIRST SOURCE OF ENERGY. In order for the body to feed on Fat, we need these Glycogen stores to be depleted. So eating less Refined/Processed carbs and more Fat the body will attack your fat stores earlier.

Fat food is satiating, it is a Hunger Suppressor! If hungry, eat fat rich food such as a boiled egg, almond butter teas spoon or drink a tea spoon of MCT oil!


3. Exercise!

To exercise is the fastest way for your body to use the glycogen stores and switch into Fat burning.

Secondly, exercising help you build muscles and the more muscles you have the Higher your Metabolism and the more Calories you need JUST TO EXIST!

Thirdly You look Better, get Stronger and Healthier!


https://youtu.be/-CPsaqbetxs

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16/8 My Favourite Fasting Protocol

Benefits of 16/8 fasting protocol backed up by research.


I am a huge advocate of the 16 hours fasting and 8 hours eating Window.

I believe that it is the protocol that adapts the best to people Lifestyle in general. Nevertheless I advocate to be flexible, some days I get to Fast longer or even only have One Meal A Day (OMAD).


The different type of fasting:

1. The lengthy ones

2. Shorter


The long Fasting protocol include the OMAD, which consists of 23 hours fasting/1h eating Window.

The 24 hours, 2 days, 3 days fasting.

The protocols above have enormous health benefits but are hard to follow due to our social life, family obligations or simply because it is hard to get our bodies ready to cope with this time without food!


My Favourite protocol is the 16/8

I have experienced the 24 hours and the OMAD and I enjoyed them. Nevertheless, they don't fit the bill for me as they are not sustainable!

The 16/8 is basically having my last meal before 7pm and my first meal the following day after 11am. IN OTHER WORDS, I JUST NEED TO SKIP THE BREAKFAST. Generally you end up fasting longer!


What are the benefits of the 16/8?

The video below explains that you lose more body fat that than people who are not fasting and eat the Exact same amount of calories.

You boost your metabolism!

You become Fat adapted, meaning your body feeds on your fat and not on external food!

It allows a healthy and balanced social life!


Please comment and share!


Read more in my blog, article posted on Monday 20th August 2018: www.trainforlifeuk.com


https://youtu.be/qh52nICcfb4

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The End Of The OMAD and Intermittent Fasting experiment

I started Intermittent fasting on the 16th may 2018 till the 14th of June. At that time I was doing the Ramadan, I was doing a tough OMAD (one meal a day 23 hours fasting and 1 hour eating Window) "tough" because during the Ramadan I cannot Eat and DRINK!

I lost during the Ramadan around 4kilos and felt so good that I decided to carry on fasting, during a month and a half I kept on with a soft OMAD, soft as I could drink, tea and coffee during my fasting period. 

After a month and a half it was really hard to carry on with the OMAD, it was taking a toll on my mind, I was becoming food obsessed, weight loss obsessed. I also had two days where I hit the wall, I felt terrible, my blood sugar went so LOW...IT WAS SCARY. 

I also realised that I lost Strength, explosiveness and JOY! 

Yes JOY! To fast and get results is not everything. I NEED TO HAVE THE BEST OF BOTH WORLDS AND BE HAPPY! 

In others words You need something you can stick to, something that works for you, so I decided to change. 

I SWITCHED to two meals a day and 16 hours Fasting and 8 hours eating Window. Alleluia! I found a Life Changing Way of Eating. 

YES A LIFE CHANGING WAY! I have never been so happy, focused closed to reach my PERFECTION! 

Hold on! My Perfection it is a bold statement, no?

We are animals of routine and when things start clicking, we fall in love with the process and we start implementing what works to other compartments of our lives. I started to study more about fasting, which led me to learn more about Sleeping and Fitness.

Since May the 16th, I had 2-3 days of normal eating, meaning less than 12 hours fasting (fasting is a minimum of 12 hours). 

Since May 16th I fasted 95% over 16 hours and guys I feel great for it. 

I will be as always very HONEST, it was a roller coaster, learning everyday through reading, listening to podcasts, experimenting with my body.

 

PAY CLOSE ATTENTION TO WHAT I AM GOING TO WRITE NOW! 

I Really started to FAST ON MONDAY 13th of August!! Before that I was physically Fasting BUT NOT FASTING TOTALLY. 

WHAT I MEAN BY THAT IS THAT, I WAS STILL OVEREATING! I was not listening to my Body, when I was Full, I was convincing myself to eat more just in case... 

BUT ON THE 13th I SAID TO MYSELF, TRUST THE PROCESS AND EVER SINCE THE STUBBORN WEIGHT AND LITTLE FAT I COULDNT LOSE FELL. I am NOW under 80kg and STRONG.

YES NOW I AM GETTING THE BEST OF BOTH WORLDS, WEIGHT LOSS, FAT LOSS, STRONGER, MORE EXPLOSIVE, MENTALLY SHARPER AND HAPPY. 

The Train For Life Philosophy is about moving Forward and living a Healthy Life, after Trying, stumbling, falling and getting back up, I found in Intermittent Fasting my Way of Eating.

It works for me and can work for you too, Give it a try! It is Worth It! 

 

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Pictures taken before training... 

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under 80kg Lean and Strong

The Fasting And OMAD Journey

Week 5: 16-22nd July

Monday 16th: was good, I went back to fasting after breaking the fast early on Sunday. It went smoothly, I felt no hunger, thirst, just another in the office.

Tuesday 17th: I tried to push harder at a physical level, I did BJJ in the morning, Kettlebell and spin class.

I felt full of energy, I can go on and on, but I feel that I lost explosiveness. 

By the way I hit my long time lowest 80.3kg.

Wednesday and Thursday were weird, I started to feel that the weight is not moving. Quite surprising, have to put more emphasis on planning my meals.

Nevertheless, it is surprising because I am a bit stressed and feel extremely tired.  My wife was away and I have to stay with the boys and feed them and put them to bed.

When my wife came back and took over, meaning I didn't have to put them to bed. I lied in the living room and slept 1-2 hours. I felt drained... 

Friday 20th: end of the rope!

I am exhausted and burnout, from 5-6.30am I had my BJJ session and at the end of the session I was adamant, I was not going to spin!

Obviously, I did the opposite and spin really hard. I enjoyed it, but deep inside I knew I will have to pay for it. Effectively, my legs were shut, I ached, felt my blood sugar dropped. At 2pm, I had to eat something to be able to keep up with my day. 

I also started to question my hormones! I have been paying more attention to my food intake but the weight has gone up! 

Lately, I have been under pressure. I have a lot of things going on, in particular the launch of my football academy. I believe that everything Play a role in the way I felt lately. 

Saturday 21st: My guess may be right! 

I did feel a bit hungry in the morning, I put it down to search of comfort. I have been a compulsive eater my whole life. I am used to eat to feel better. the stress I felt lately make me feel about food. 

After running my training session, I felt good mentally but drained. I know that feeling, it is the way I normally feel after a BJJ competition. The mechanism is as follows, I spend weeks training and reached competition day burnt out. Nevertheless, I can focus to compete, but once I have competed my body and brain just shut down. 

It is 5pm and I had 2 coffees and 1 tea and no food so far and after relaxing a bit I feel good. Definitely, being stressed played a massive role on me being hungry, I crave for food and feel exhausted. 

On Sunday 22nd, after working I decided to break the fast and have a normal day. I started to eat quite early around 1pm and had a relaxing day. After processing all the experiences I went through, I decided to move into a 16h fasting/8h eating and 2 meals protocol. 

I almost forgot to add that I trained 9 weeks in a row without REST! I am simply physically Exhausted. 

Today till Monday I will be resting, no training at all JUST RECOVERY, IT IS TIME TO GIVE MY BODY A DESERVED REST! 

On the left 19th of January 84.7kg at my peak ready to go to the BJJ European Championship that I won. On the right 12th of July 2018, 80.7kg my lowest in 11 years and as fit or fitter!

On the left 19th of January 84.7kg at my peak ready to go to the BJJ European Championship that I won. On the right 12th of July 2018, 80.7kg my lowest in 11 years and as fit or fitter!

The Fasting and OMAD Journey

Week 3: 2nd-8th July

All Fall in Its Place

Monday 2nd July: A Great Day! 

As you know I dread mondays for several reasons, on one one hand I Fast without drinking as I fast for religious reasons. I normally get headaches and feel low in comparison to the other days when I drink coffee when I feel I need a boost. On the other hand, my last meal on Sunday was at 8pm, so eating around 10pm on Monday, makes it 26 hours intermittent period.

BUT to my amazement, Monday was really good, I had no headaches at all and felt great all day. It is only around 8pm that I HAD ENOUGH. 

IT REALLY HAS BEEN A POSITIVE AND EASY DAY! 

Tuesday 3rd and Wednesday 4th: Learning to drink Tea!

I keep on learning and adding strings to my bow. I am now varying the drinks I have during the day,  

After the fast I drink lemon juice and apple cider vinegar and have my Vitamin B, C, D, magnesium and fish oil. 

2am I drink water  

After training I have 1-2 teas in the morning and one black coffee. 

Later in the afternoon I have 1 tea and one black coffee. 

If I Spin, I drink water with Sea salt and cream of potassium, if I don't I drink it when I break the fast.

The hunger and the thirst have been controlled for a while, now I am making progress in the ENERGY LEVEL, I KNOW FEEL BETTER, MORE ENERGIZED, MORE IN CONTROL. 

WHEN I BREAK THE FAST, I ALSO CONTROL MY FOOD INTAKE BETTER, WHICH LED ME TO CONTINUALLY LOSE WEIGHT AND NOT CRAVE MY BEST FOOD. 

I NORMALLY FINISH THE EVEING WITH A LATTE, YESTERDAY I DIDN'T HAVE ANY! 

Thursday 5th: more of the same, slightly harder! 

Tuesday was really good and I trained twice, Wednesday was Excellent and I I only trained once, Thursday was just good, I TRAINED THREE TIMES. 

I believe that today the workload got me, I did weight first thing in the morning, then BJJ few hours later, then I went to the swimming pool with my younger son and finally I had a spin class in the evening. 

I did crave food during the day, it was not to suppress the idea BUT I did Wish I could Eat. L

Thursday dinner was really good, little potatoes with kale, some salad I made the day before, 3 eggs, some smoked salmon, some leftover of humus AND I FELT GREAT...I wanted to treat myself to a spoon of peanut butter, dark chocolate and Latte. 

I treated myself, BUT THE TRUTH IS I COULD HAVE DONE WITHOUT. THE IDEA WAS MORE ENJOYABLE THAN ACTUALLY HAVING THAT "TREAT"! 

Friday 6th July: OOPS IT HAPPEND AGAIN! 

I didn't set my alarm properly and arrived late at BJJ practice, I was at the gym at 5.15am and on the mat training at 5.25-30 til 6.30am.

The session was good, high level of concentration, the intensity was moderate but we were Chris and I hitting the techniques. 

I left to prepare my dark coffee and at 6.45am I was on the spin Bike. 10 minutes into the session I Realised that I WAS FEELING AWESOME, STRONG, FULL AS IF I ATE 1h before the class. 

I FELT ENERGIZED, STRONG, THAT SUPER STATE ATTRIBUTED TO PEOPLE WHO FAST, I REACHED IT. 

IT IS THE THIRD TIMES IN 7 weeks!! 

5.45pm I really start feeling low, we are at my son's school summer party. I don't want to eat anything, so I brought my peanut butter jar and some dark chocolate. I ate three tea spoon of peanut butter and some dark chocolate.

I feel better and not hungry for another two hours. I definitely BELIEVE TODAY IS A GOOD DAY! 

Saturday, nothing to add as it was as good as yesterday!

Sunday, Up to a good start, then the BBQ! 

I felt this morning that I cracked the code, I had a 10 minutes Kettlebell routine with body weight exercises followed by a challenging conditioning routine. Right after that one hour spin!

And I FELT GREAT! I felt strong. 

But I have been invited to a BBQ, and only the thought of it unsettles me. Knowing I am not eating till 6pm suppresses any type of Hunger. 

Knowing I am going to eat early create an hormonal response and I FEEL HUNGRY. 

WEIRD BUT TRUE, so I ate, not too much but I did eat and then I ate the salad I prepared when I got home as I don't want to feel weak on Monday when I get back to fasting. 

Intetmittent fasting is a funny animal, it is mainly a habit. You change your life style, this is why it works. 

In regard to eating patterns, 3 meals, 2 meals or OMAD, Nobody is Right, nobody is Wrong...

WHAT WORKS FOR YOU! 

 

 

 

7 weeks in Intermittent Fasting and I have lost a stone.

7 weeks in Intermittent Fasting and I have lost a stone.

The Fasting and OMAD Journey

Week 2: 25-1st of July

Monday 25th Fasting Day

Since I got up this morning up to 6.30pm, the day went kind of slow and I went along! 

Hunger: I felt none at all! 

Thirst: I didn't feel thirsty! 

Energy Level: I felt slow, sluggish, NOT THAT I LACKED Strength, my body just moves slow. I don't knownift it is due to the heat.

At around 6pm, things changed and I got more energy, I feel more awake. I am also in the shade at work and working obviously requires more concentration and attention.

Now 7.35pm and feeling well, I am on my way to BJJ. Today I will train technique (light intensity) for 45 minutes then spar (medium-high intensity).

The session is done, I had 5 rounds of sparring (medium intensity), I controlled my energy but didn't feel strong, just enough for the task at hand.

9.45pm, finally sitting and enjoying my food, after the meal and washing up, I fill myself with salt water, lemon squeeze and my Vitamins and another glass of salt water and apple cider vinegar and a bit of chia seeds to help the digestion. 

I go to bed BLOATED, I DRANK TOO MUCH...STUPID! 

 

Conclusion:  

Dry fasting is definitely HARD, the absence of water provokes headaches, then I start to feel sluggish, slow. When drinking, I normally managed to "restart" myself with a good coffee. In a dry Fast a short Nap would help if possible.

Tuesday 26th Wet Fasting: way easier!

Being able to drink makes fasting really easy, I don't normally suffer from hunger or thirst, so to know that I can hydrate myself is aliviating.

I AM SO FAR SEARCHING FOR THAT  "High Energy State" that is advertised when people do intermittent fasting.

Taking into account that I am Known to be really slow and laid back when I don't train, I am wondering.

Hear me out, there are things that I do which surely  not help me. These are hypothesis but worth consideration. 


1. Although I have a meal a day, it is is worth two meal and account for a minimum of 3000 calories.

2. I do not restrict my carbs intake, I simply eat what my wife cooks and add a massive portion of vegetables. 

I wonder if eating less CARBS WOULD MAKE ME LESS LETHARGIC. I have to test! 

Conclusion:

Tuesday was good, as I had no headaches, no hunger, thirst and as soon as I felt low, which normally happen around 2-3pm, I had a cup of and felt good again.

I finished the day with a 6-6.45pm spin class and had a good class. 

Definitely Tuesday was a good day! 

Wednesday 27th: The Confirmation!

Wednesday was as Tuesday, it was a really good, I would add even better!

The only difference was at dinner time, I ate mainly vegetables to start with and I felt hungry so I topped up as I normally do with a peanut butter sandwich. Apart from that, a good day

Thursday 28th: The Balance! 

As of today, I will group the Week in 3 groups, Monday on its own, Tuesday, Wednesday, Thursday and Finally Friday, Saturday and Sunday. 

Monday is Hard and different, as I fast without liquid and I train really late, I break the fast after 25-27h hours.

Tuesday, Wednesday and Thursday are very similar and enjoyable as I can drink, nevertheless the dinner is still late.

Friday-Sunday are harder as most of the workouts are early during the day, but I get to eat earlier.

I will only write something special if something special occurs.

Friday: As expected!

I learnt from last week mistakes, I worked hard during the weight session and had more control during the spin session.

I have to admit that I fear the spin sessions, I don't feel comfortable till I finish the class. Paul has recently started to do intermittent fasting and had and experience like the one I had last Friday after a spin class. To have low blood sugar is scary, you feel empty and weak. It is a feeling I don't want to experience anymore!

But in general everything went well, I had these little blackouts around 12-2pm and second wind around 4pm. 

I also decided to Listen to my body and stop eating as soon as I am full. That same evening I cut on 500-600 calories by not having my 2 slices of bread, buttered and peanut butter sandwich.

Saturday & Sunday: Back On Track!

The immediate result of not eating that peanut butter sandwich was the scale started to move again. I am losing weight again. My weight loss stopped since Monday 25th, simply because I was eating more than I needed. Now my hunger and my food intake are synchronized, I don't Force Food down my throat BECAUSE I CRAVE IT.

Sunday was a copy of Saturday, I have lost in two days more weight than I did in the 10 last days together. 

 

If I could eat all that food...

If I could eat all that food...