NEWSLETTER | Lose Every Unwanted Pound in 8 Hours
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Stretch Bootcamp for Athletes

Survey Results Are In! Stretch Bootcamp for Athletes will be held every other week throughout the summer. Times and dates will be emailed to all members. Most classes will be held on Fridays at 6pm. To accommodate those that cannot attend, we will host some Sundays at 4pm.

Welcome New Energeia Bootcamp Members!

Michele Yoshikawa, Craig Walker, Georgios Theocharous, Jane Shinn, Dennis Martin, Ofelia Kuehne, Tiana Hopkins, Barry Hicks, Ann George, Rosemary Fancher, Christina Durden, Sandra Cisneros, Kelly Burich, Isabelle, Jerry and Julie Angelo!

Welcome back Bob Allen and Allen Flagg! 

Thank you for joining our team!

Lose Every Unwanted Pound in 8 Hours?

Since my job is incredibly physical, there is no place for exhaustion in my world. To be successful, I have to keep my energy levels high. The truth is that getting tired costs me money; therefore, when it happens, I try to find the underlying cause and resolve it, as soon as possible.

I have taught well over 75,000 group exercise classes over the past 20 years and some people would suggest that is the root cause of any fatigue I may have. However, the truth is that my diet (caloric input = food in) usually has far more to do with my energy level than my energy expenditure (caloric output = exercise out). When I eat extremely clean and healthy, I tend to have more energy. But, there is another factor, as well. The amount of food I eat plays a huge role in my energy levels. In fact, eating too much food, even the right kinds of foods can still lead me to exhaustion.

So here is what I have learned. After years of being told that I should eat every 2 hours to preserve my muscle and accelerate my metabolism, the reverse has been true for me. Knowing from previous experience there is a foolproof way to lose weight, I recently recommended this strategy to a client struggling with weight loss. And in 10 days, she went from 152 pounds to 146.5 pounds. With the onset of summer and bikini season around the corner, I decided to start the regimen with her. I dropped 4 pounds in a week. (Note: I lose weight really fast and have a very fast metabolism! Your results may not happen this quickly.) And in case you are wondering what it was that we did… it was Intermittent Fasting.

There has been increased interest in Intermittent Fasting with the release of The 8 Hour Diet by David Zinczenco and Eat Stop Eat by Brad Pilon. Here’s a review of what it is, how it works and what it can do for you.

What is Intermittent Fasting?

Intermittent fasting is based on the principle that those who eat less are generally healthier and live longer than those that eat more. Intermittent fasting is great because it allows you to reap the benefits of fasting without feeling weak or deprived. The strategy that I use is the 14-16 hour fast. That means that eating only occurs within an 8-10 hour window. I adhere to a 4pm to 7am fast or a 4pm to 8am fast depending on my work schedule. I typically fast 4 to 5 days a week, avoiding weekends when it really isn’t practical. Between the hours of 7 am and 4 pm, I consume all of my calories and nutrients for the day.

How Does it Work?

Intermittent fasting is a powerful tool for fat burning. In fact, it shifts your body from burning sugar/carbs to burning fat as its primary fuel. When you eat, your body has to produce insulin to regulate your blood sugar. Insulin is responsible for bringing sugar (energy) from your bloodstream to your muscles and liver and to your fat cells for storage. Insulin takes sugar from the blood but it also increases fat storage.

What are the Health Benefits?

Research presented at the 2011 annual scientific sessions of the American College of Cardiology showed that fasting triggered a 1,300 percent increase of human growth hormone (HGH) in women, and 2,000 percent increase in men.

HGH, "the fitness hormone," plays an important role in maintaining health, fitness and longevity, by doing all of the following:

  • Promoting muscle growth,
  • Increasing fat loss
  • Speeding up metabolism 

Other health benefits of intermittent fasting include:

  • Normalizing insulin levels
  • Normalizing ghrelin levels (hunger hormone)
  • Lowering triglyceride levels
  • Lessening free radical damage
  • Reducing inflammation
  • Preserving memory function

What Should I Eat?

You’re NOT supposed to starve yourself. You’re not even required to restrict the amount of food you eat when on this type of daily scheduled eating plan, just choose healthy foods and be careful to minimize carbs and replace them with HEALTHY fats, like coconut oil, olive oil, olives, butter, eggs, avocados, and nuts. The bulk of your diet should be made up of vegetables (preferably raw). A small amount of fruit is fine. Meats should be organic and grass fed, whenever possible. Limit meats to 3-4 times per week. A very small amount of grains (quinoa, brown rice) is also fine: However, avoid all white processed, refined grains including bread and pasta. Of course, avoid all forms of artificial sweeteners and sugar with the exception of a small amount of dark chocolate, which is acceptable a few times per week.

 **If you have issues with your blood sugar, always consult with your physician before altering your diet in any way.

8-Hour Diet: Dietician Explains How It Works (And Doesn't)
http://www.huffingtonpost.com/2013/11/07/intermittent-fasting_n_4193348.html

What the Science Says About Intermittent Fasting http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

Monkey caloric restriction study shows big benefit; contradicts earlier study http://www.news.wisc.edu/22672

The 8 Hour Diet
http://www.menshealth.com/weight-loss/8-hour-diet-faq

Jennifer Lima is the owner of Energeia Fitness in Los Gatos, California. She is a NASM certified personal trainer and nutrition fitness specialist. When she isn’t coercing her clients into doing ridiculously effective exercises, she enjoys kayaking, rock climbing and watching Downton Abbey in plank position.