How to EAT for BEST results

The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat.

All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…

A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…

Intermittent Fasting

This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.

Conclusion

The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing

When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content

The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting Doesn’t worry about food content, but to us it will. We will focus on content!

3. Meal Size

The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

Want more guidance? We’d love to help you! Our 28 Day FAST Challenge starts April 8th!  Give us a call or shoot us an email and let’s get you on track to shed some major fat before summer!

Let’s do this together. CONTACT US HERE!

T&F Nationals. College & High School.

The NCAA T&F Division I Championships and the New Balance High School T&F Championships were held this past weekend. Here are the results:

Emerging Elite Division:

  • Dan Feidler of Manalapn HS finished 4th
  • Brendan Loftus of Red Bank Regional Fouled out (he had some very impressive fouls)
  • Nick Morse of Christian Brothers Academy Fouled out (he also had some impressive fouls)

All in all the Emerging Elite was ok. Dan did well and had a bigger foul throw so we know he has more in the tank! Brendan dropped bombs but couldn’t hold them in. A correction on his competition approach will have to be worked on. Brendan likes to get amped up which, yes, you need to be excited when throwing but you also need to be patient and let the technique work. He is still ranked the NJ #1 Junior! We have much more to accomplish! Nick Morse threw well but just couldn’t hold them in. He showed that his technique is coming together but it’s not quit there! He is ranked #2 Junior behind Brendan.

dan

Championship Division:

Emma Vasen of Ocean Twp. HS demonstrated why she is so damn good! She threw 45ft to tie for 6th place but the tie went to the other athlete because she had a better second mark. Emma finished 7th. On her last attempt she unleashed a MONSTER throw of 48+ft but couldn’t hold it. If she would have saved that throw then she would have won! Emma now moves onto Softball. She is about a dozen home-runs off the NJ Career State Record! She plans on competing in the shot put as an unattached athlete to stay on top of her technique and to compete at the New Balance Outdoor T&F Championships in June.

Division I NCAA Championships:

Andrew Liskowitz, formally of CBA, is now a sophomore at The University of Michigan. Andrew went into the competition ranked 16th and finished 14th. It wasn’t the performance he was looking. This is his second showing at the NCAA Championships. The more experience the better the results!

lisko

Now we move onto outdoors!

Tactical Strength Challenge

Critical Mass Training Systems will be hosting the Tactical Strength Challenge (TSC) on April 14th 2018.  There will be three events contested:

  • A max power lift dead lift (3 attempts)
  • Pull ups for max reps (palms forward, no kipping, chin must clear the bar) or a flexed arm hang (in the Novice Women’s category)
  • Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).

so…

WHAT ARE YOU TRAINING FOR?

If you would like to learn more or register for the event go here: TSC INFORMATION & REGISTRATION

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