5 Biggest Intermittent Fasting Mistakes
Most of you have heard about intermittent fasting and you’ve probably heard that fasting can help you burn fat, lose some weight, and be more productive throughout the day while still enjoying bigger more satisfying meals, but most of you probably don’t know that if you set up your intermittent fasting plan incorrectly it can make you fatter rather than leaner.
So today I want to go over 5 of the top intermittent fasting mistakes so you can avoid them and get the fastest results possible. And the last mistake is one you’ve probably never even considered to make sure you stick with me through this video. The very first mistake I want to go over has to do with people’s lack of patience. So many people start fasting and all they can think about is how badly they want to lose weight or body fat and what’s the quickest way to do it. So what they do is they spend the whole day or part of the day not eating and then finally when they’re feeding window arrives and they’re finally allowed to eat they still try to severely restrict calories.
One of my favorite things about fasting is that it teaches you how to listen to your body and how to eat normally without having to think about every last calorie. This is what allows fasting to be an appropriate lifestyle dieting approach for the long run. Fasting allows you to reteach your body how to stop eating when you’re full. But a lot of people that think that they’re going to get results faster continue to deprive themselves of food even when they’re allowed to eat. Not only is this physically stressful on your body but it’s also extremely mentally stressful on your willpower and your mind. In the long run, this is completely unsustainable and will most likely lead you to a big bad binge. And binging can lead you into a downward spiral that causes you to regain all the body fat that you might have lost from fasting. To prevent this make sure you allow yourself to eat sensible options all the way until you’re full. As long as you’re having real natural single-ingredient foods you’ll feel full long before you go over your total daily allotted calories.
Of course, there is the issue of going too far in the opposite direction and that’s what leads us to Mistake number two which is definitely one of the worst mistakes you can make and that’s binging as soon as your fasting window has ended. A lot of you especially if you’re new to fasting might be sitting there every day just counting down the seconds until you’re finally allowed to eat. During that wait your mind is giving you all kinds of suggestions of what will help you feel full and satisfied as soon as you can eat again and unfortunately most of those suggestions are going to be the junk food that you’ve been mentally obsessing over and craving. Even if you’re eating fewer meals per day if you binge and satisfy your unhealthy cravings every time that you eat you won’t get any results. But don’t worry there are a few simple tips that can help you avoid binging every time you eat.
First of all when your brand new to fasting and your first starting off make sure you’re tracking your calories and macros to be sure you’re not going way over your daily allotted calories. If you don’t know what calories and macros you need for fat loss you can use the calorie calculator that I have linked up below. And then after eating you can just plug in everything that you ate and make sure that you didn’t go over your totals. What if you don’t want to track your calories in your Macros well the second thing you can do is have a meal sitting in the fridge already prepped and ready to go. By having a meal ready you don’t have to go through the grueling process of cooking after a long period of fasting because a lot of you will start eating easy to access junk food while cooking your meal. If you start eating junk food while prepping a healthy meal by the time you’re done cooking you’ll already wolf down sometimes five hundred all the way up to a thousand calories.
So don’t tax your willpower have the healthy meal ready to go. My last tip to help you with this issue is to actually indulge in your cravings but only after you’ve already filled up on a healthy meal. Eat your vegetables first followed by your protein source followed by fruit and your healthy carb source then you can finally make room for snacks and cravings. By satisfying your cravings after you’re no longer extremely hungry you typically will have much fewer chances of a full out binge eating episode. Again keep in mind intermittent fasting works because ultimately you eat less, fasting may give you more
So let’s jump right In, the first reason why your abs aren’t showing is because you’re not choosing a variety of exercises with a full range of motion, and you’re getting minimal negative contraction. It’s a common known fact that the negative portion of any movement is where the most muscular breakdown occurs. It’s also commonly known that in order for your muscles to grow and come back stronger you have to first effectively break those muscles down. Meaning if we want our ABS to show we should definitely Focus on the part of the movement that breaks down the most muscle which once again is the negative portion. The mistake that a lot of people are making is that they primarily focus on movements that only allow for minimal negative contraction because those movements can’t be done with a full range of motion.
Let me give you some examples to further drive this home. A Super common exercise is the crunch on the cable cross with a Rope where you sit on your knees and you have the Rope behind your head and you crunch down. Even though I admire this exercise because it’s actually weighted the angle that the weight is pulling on your abs is already problematic and on top of that you can only come up to neutral. I say the angle is problematic because you lose abdominal tension before you even come up to neutral. Meaning you have a very small negative range of motion and most of your work is done within a very short range. It would be like doing a bicep curl only going down to about sixty degrees rather than fully extending the elbows 180 degrees.
Lets look at another example crunches on the ground only allow you to move from a neutral position to your shoulder blades slightly elevated off the ground. Again very little range of motion especially in the negative aspect the most negative you can get is neutral. Leg raises on the floor have the same issue the floor will prevent you from giving your abs the stretch they can definitely use to grow. Also with regular leg raises the angle will again take tension off the abs except in limited ranges of motion. The plank is another example it’s simple an isometric contraction meaning no negative at all. To get around this problem focus primarily on doing far more effective exercises.
For example, during the declined sit up the angle is set up in such a way that the tension will not come off of your abs at any point so the negative portion starts at the top of your setup and continues all the way to the bottom because of the way the angle is set up. This allows you to open up your abs more and get more muscle breakdown. Same thing with a stability ball sit up you can curve your back around the ball allowing you to go past the point of neutral. Normally the floor would be the end of your movement during a regular crunch, but with the stability ball you have a longer negative range of motion. Another upgrade would be leg raises hanging from a bar or hanging off the edge of a bench. These exercises accomplish the same thing they give you more room to work the negative portion of the movement. I’m not saying to not do those other movements but your bread-and-butter should be exercised that allow a full range of motion and provide more negative tension like the decline sit up like hanging leg raises like stability ball sit-ups. And then sprinkling in the short range of motion exercises like crunches to help finish off your abs.
The next mistake you’re making is that your trying to get abs by just training your abs. Many of you have a layer of fat covering your abs, and as important as it is to build up the muscles to have them pop out it’s also equally important to burn off the layer of fat sitting on top of your abs. You’ll never burn off that layer of fat by doing crunches because there is no way to target fat burn.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org