A Beginner's Guide to Intermittent Fasting

You’ve probably heard of intermittent fasting in some way, shape, or form and you’ve likely formed some sort of opinion about it based on your experience or the information you’ve been presented.  If it’s something you’ve been considering to help your weight loss plan or you simply want more information, here is a beginner’s guide to intermittent fasting.

What is Intermittent Fasting

Intermittent Fasting (IF) really couldn’t be simpler: you go for a period of time when you are eating, and then a period of time when you are not eating. In fact, you already do this because you eat during the day and then don’t eat while you are sleeping.  IF has a lot of hype around it, for great reasons which we will get into, but really it is the more basic and obvious thing in the world. Eat. Then don’t eat for a while. And that’s your day.

You may be asking yourself if IF is safe, since you’ve been told all your life that...

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How Fast Can You Lose Weight Safely?

 

What is a calorie deficit?

If we are speaking strictly about calories (ignoring all of the other factors that affect weight loss) it takes a deficit of 3500 calories in order to lose one pound of fat.  What is a calorie deficit you ask? It’s when you take in fewer calories than is required for you to maintain your current body composition and energy function. 

Kind of like when you overdraft your bank account (yikes) and you enter the red zone - that energy needs to be made up from somewhere and so it taps into your stored body fat to create energy.  This is how fat loss works. If you are taking in less energy than you need to fuel your exercise and daily movement, then your body has this awe-some power to create that energy from those pesky love-handles you’re always complaining about. 

Actually, when you stop to consider it, your body is pretty damned amazing. 

Your minimum calorie requirement

Your body has a unique calorie...

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Can You Eat Healthy but still Gain Weight?

When I started my road to get healthy and lift weights many years ago, I was extremely dedicated to the Paleo Diet.  (Read my own weight loss transformation story here).  At the time, I worked at Starbucks and managed an entire year there without consuming any sugar. Surrounded constantly by froofy, sugary beverages, I was steadfast.  I would have a monthly emotional breakdown to my husband and ask him why I couldn’t lose weight faster.

It took me looking hard and honestly at my habits to admit that I was simply just eating too much to be aggressively losing body fat.  I felt better than I ever had, my energy was amazing and my training was stellar. Sure, my body composition was changing gradually and looking back, I am really amazed at how slowly but consistently that progress took place.  I wasn’t doing anything wrong, per say, and I contribute much of my strength gains during that period of time to not overly restricting calories. 

At...

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My Transformation Story: The Origins of My Health Inspiration and Fitness Career

Uncategorized Sep 08, 2019

My visual transformation isn’t all that impressive. In fact, despite having a completely different body composition, I weigh more or less the same that I did six years ago.

My real transformation has occurred on the inside and in the way that I try to embody the primal principles in the way I live my life.

Read the full transformation story published at marksdailyapple.com

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A Weight Loss Workout Plan You Can Enact At Home: 3 Pro Tips

I take it for granted sometimes that by understanding the principles of strength and conditioning, it’s easy for me to whip up a workout I can do anytime, anywhere with or without equipment.  I’ve just been doing it for so long that I don’t even need to think about it. The truth is that once you understand a few fundamentals, you’ll be able to make up a great workout just as easily.

Keep Moving

My first choice, training methodology for body recomposition will always be heavy compound movements (like squats, deadlifts and cleans) with good technique, progressively increasing weight over time.  Building muscle will help you increase your resting metabolic rate, and therefore burn more energy throughout the day, even while you are not exercising. 

But in the absence of a barbell, or if you a super new to strength training, there’s no reason you can’t have a results-producing workout routine in the comfort of your own home.  The...

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Why You Keep Making Excuses for Not Getting Healthy

(and why you still haven’t seen the weight loss results you want)

The excuses you’ve been making for not starting

The first and biggest hurdle towards your weight loss success is - you guessed it - your own self.  Deep down you know you aren’t your healthiest. You don’t feel great and you really do want to start eating better or exercising more.  I think we all instinctively know whether or not we are what’s considered “healthy.” Our inner critic wins out again and again when we imagine ourselves starting a healthy routine.  

What if I fail?

Starting down the road to weight loss is a vulnerable journey.  In this position, many of you may already be struggling with self-worth or body image, so naturally there would be doubt about failure.  Failure in this situation, however, only means that you will just be where you are currently, no worse off. Beginning an exercise routine or a mission to eat healthier will...

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Lose Weight without Counting Calories: 10 Simple and Effective Strategies

In the fitness and health community I get really tired of people spouting “a calorie is a calorie is a calorie.”  Losing weight can be that simple, but it can also be much more complicated.  For example, how do we monitor those calories accurately? What do we do when it’s not safe to decrease calories any lower?  And how do we steer people away from an obsessive, calorie-tracking lifestyle so as to avoid disordered eating?

While your body may treat most calories the same in terms of utilizing them for energy, there are many sensitive factors at play that can affect your weight loss that don’t have to do with calories.  You do need to be in a caloric deficit to lose fat, but fewer calories does not always equate to more pounds lost due to factors like stress hormones, training intensity and more.

The truth is that there is still so much we don’t fully understand about the body’s biochemistry.  To say that weight loss is as...

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The Ultimate Guide to Losing Weight Safely (without crash dieting or starving yourself)

The Hard Truth

Losing weight is hard.  No one is denying that. It can be emotional, frustrating and infuriating.  You may feel like you have tried everything to no avail. You may resent your best friend who is naturally lean and appears to be able to eat whatever she wants.  But remember that we are not all the same and the weight loss strategy that works for your friend may not work as well for you. Differing genetic body types, food preferences or varying degrees of unhealthy relationships with food are each factors that may affect what your healthy weight loss plan looks like compared to the next person’s. 

There is no magic pill and no secret workout routine to have a flat tummy or shredded abs.  The only way you’ll be able to lose weight safely and keep it off is to pick a nutrition and exercise strategy, consistently work hard at it and stick with it over a long period of time.  I’m not talking about 6-12 weeks. No, I mean that...

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Why Macros Matter if You Want to Lose Weight and Feel Your Best

Food is so often surrounding by anxiety, duty, guilt or pleasure.  But when you strip away the clever packaging, tasty engineering and the stigma about which food is “right” or “wrong,” food is just made of protein, fats and carbs.

It is a little strange to acknowledge this since food is the source of so many emotionally-charged opinions.  From the American Heart Association to your next door neighbor, we are constantly being inundated with information about the latest research on restaurants, fad diets, ethical food sources, organic, non-GMO, cholesterol and the environmental impact all of these choices have.  A good understanding of nutrition comes from a foundation of knowing the basic biochemistry of what makes up our food at the molecular level.

There are three macronutrients, called “macro” because they are the main, big ones.  These are proteins, fats and carbohydrates and together they are the building blocks for the...

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EMF Exposure: How Your WiFi Signal is Affecting Your Sleep, Fertility and Mental Clarity

As health-conscious people, we value our longevity and do our best to mitigate our exposure to toxic chemicals in our food, on our skin, in the air and in our soil.  But there is a growing public concern about an invisible culprit that could be affecting our well-being without our knowledge and without us being adequately warned: Electromagnetic Frequency.  While we can choose what food we eat, what cosmetics we use and where we live, in today’s ultra-connected digital world, it seems almost impossible to avoid living in the midst of the ever-present, low-level EMF.

In 1998, the ICNIRP (International Commission on Non-Ionizing Radiation Protection) came out with the safety guidelines for limiting exposure to electromagnetic fields.  The function of this organization was to examine the hazards associated with low-level, non-ionizing radiation.

“These guidelines will be periodically revised and updated as advances are made in identifying the adverse health...

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