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Eat & Train to Shed It: Build the Body You Want and Keep It for Life! Nutrition & Workout Plan to Get Ripped by Kruczek Eric

Eat & Train to Shed It: Build the Body You Want and Keep It for Life! Nutrition & Workout Plan to Get Ripped by Kruczek Eric

Author:Kruczek, Eric [Kruczek, Eric]
Language: eng
Format: epub
Published: 2020-09-30T16:00:00+00:00


Why Eat This Way?

Fasting is natural for mammals. The human body is perfectly adapted to the difficult access to food. During fasting, when the body's glucose reserves are depleted, alternative energy sources are activated, the body starts to draw energy from the reserve fat. This results from the activation of the glucagonist, i.e. the insulin antagonist. This hormone stimulates an increase in blood glucose levels, and increases the process of fatty acid oxidation, which is crucial during weight loss.

For people with low physical activity, excess insulin causes the accumulation of fat reserves in the body. By reducing the amount of insulin the sensitivity of cells to this hormone is increased, the fasting glucose concentration is improved, and the process of oxidation of stored fat is also activated. Intermittent fasting is therefore a very useful method in the prevention of diabetes and in the fight against insulin resistance.

Many people fear that reducing the number of meals will cause the opposite effect, i.e. slowing down metabolism and gaining weight. However, research has shown that the rate of metabolism is identical, regardless of how we split the amount of calories consumed during the day. Short-term fasting (lasting no more than 48 hours) can even increase resting metabolism by 3.6-14% due to higher levels of norepinephrine in blood. However, over this time the effect will be the opposite, so periodic fasting is a better solution.

As well as the energy balance, other aspects are also important, especially the extent to which nutrients are absorbed into our intestines. This is related to the condition of intestinal microflora, among others. Intermitent Fasting also helps to reduce body weight by regulating the hormones responsible for hunger and satiety - ghrelin and leptin.

Studies show that periodic fasting has a cardioprotective effect. Firstly, it reduces the level of homocysteine, triglycerides and LDL cholesterol in the blood, which contribute to atherosclerosis. Secondly, cyclic fasts help to lower blood pressure, reduce oxidative stress in cells and inflammation markers - interleukin 6 (IL-6), CRP and TNF-alpha.

Another advantage of intermittent fasts is better body regeneration. Autophagic processes, i.e. destruction of old, used cells, are intensified. Many people using this system improve brain function, have better quality of sleep, memory, concentration and general energy level. What is more, studies on both animals and humans show that periodic fasting can be anti-cancer and life extension by activating sirtuins, i.e. longevity genes. In calorie-restricted stress situations, the activity of sirtuins is associated with increasing the efficiency of the energy generation processes and general stimulation.

Periodic fasting can be a great way to lose weight, as well as to build good quality muscles, improve mood, prevent or treat certain diseases. It is especially suitable for people with metabolic syndrome.

How To Divide Macros For Fat Loss

To achieve the results you want, you’ll need to familiarize yourself with macronutrients and learn how consuming the right balance can help you accomplish your weight-loss goal.

Carbohydrates are the main source of energy. Although they are essential for the functioning of the body, their excess can harm and significantly affect the deposition of fat tissue.



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