Intermittent Fasting (Long Form Guide) NOSUCHTHING Training – The Essential Guide To

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INTERMITTENT
FASTING.
The Essential Guide

THE ONE TOOL YOU CAN USE TO
OPTIMIZE ANY DIET FOR FAT LOSS

INSIDE
Learn to adapt the concept of Intermittent
Intermittent
Fasting
Fasting to any existing style of eating that
already works for you.
Understand why and how it can work for you
with as little disruption to your existing
routine as possible.

a NOSUCHTHING® training guide.

DISCLAIMER.

THE INFORMATION PRESENTED HEREIN IS IN NO WAY INTENDED AS MEDICAL ADVICE OR TO
SERVE AS A SUBSTITUTE FOR MEDICAL COUNSELING. RATHER, AS WITH ALL EXERCISE AND
NUTRITION PROGRAMS, IT IS INTENDED ONLY TO SUPPLEMENT, NOT REPLACE, MEDICAL CARE
OR ADVICE AS PART OF A HEALTHFUL LIFESTYLE. AS SUCH, THE INFORMATION SHOULD BE
USED IN CONJUNCTION WITH THE GUIDANCE AND CARE OF YOUR PHYSICIAN. YOU MUST
CONSULT YOUR PHYSICIAN BEFORE BEGINNING THIS PROGRAM AS YOU WOULD WITH ANY
EXERCISE AND NUTRITION PROGRAM. IF YOU CHOOSE NOT TO OBTAIN THE CONSENT OF
YOUR PHYSICIAN AND/OR WORK WITH YOUR PHYSICIAN BEFORE READING THIS BOOK, YOU
ARE AGREEING TO ACCEPT FULL RESPONSIBILITY FOR YOUR ACTIONS. BY UTILIZING THE
EXERCISE AND NUTRITIONAL STRATEGIES CONTAINED HEREIN, YOU RECOGNIZE THAT DESPITE
ALL PRECAUTIONS ON THE PART OF GEORGE ZIKOS AND NOSUCHTHING TRAINING THERE ARE
RISKS OF INJURY OR ILLNESS WHICH CAN OCCUR BECAUSE OF YOUR USE OF THE
AFOREMENTIONED INFORMATION AND YOU EXPRESSLY ASSUME SUCH RISKS AND WAIVE,
RELINQUISH AND RELEASE ANY CLAIM WHICH YOU MAY HAVE AGAINST GEORGE ZIKOS AND
NOSUCHTHING TRAINING OR ITS AFFILIATES AS A RESULT OF ANY FUTURE PHYSICAL INJURY
OR ILLNESS INCURRED IN CONNECTION WITH, OR AS A RESULT OF, THE USE OR MISUSE OF THE
EXERCISE AND NUTRITIONAL STRATEGIES CONTAINED IN, ASSOCIATED WITH, OR PERFORMED
IN CONJUNCTION WITH THE INFORMATION LAID OUT IN THIS BOOK.

INTRO.

THE DIETARY TOOL THAT WILL HELP
YOU GET LEAN AND STAY LEAN
WITH LESS EFFORT

JUST DON'T –
It’s funny, when you try and take
what you're doing right now and replace it with
something new it becomes a daunting task.
Alternatively, just leaving something out
altogether seems to be much easier. I think this
is part of the reason Intermittent
IntermittentFasting
Fasting has
gained so much traction recently as a tool for fat
loss. It doesn’t centre around a specific food or
macronutrient – you’re simply skipping meals
with the goal of ultimately eating less food.
More recently general health benefits have been
attributed to fasting, but you need to keep it in
mind that the research that does exist on the
topic is still in its infancy and it could easily be
another decade before those claims are
validated and take hold as a mainstream
concept.
For the purpose of what NOSUCHTHING
training
training helps people achieve, the only
application we’re really interested in at the
moment is that it’s an effective calorie
management tool. It’s not necessary for fat loss
and there aren’t any special metabolic or
physiological advantages, but it’s a tool worth
using under the right circumstances.
That’s it. Fasting is just a way to budget a
smaller amount of calories that is potentially
more manageable for most people. Fasting isn’t
objectively better for losing body-fat, but it can
potentially make it easier to lose and maintain a
lower body-fat percentage. It can work for you
and it’s worked for a ton of people, but it’s not
the magic bullet of fat loss.
We’ll jump right into the Fasting
FastingProtocols
Protocols that
have gained the most popularity and get into
the potential pros and cons of Fasted
FastedTraining.
Training.
At the end of this guide you can find a section
of Frequently
FrequentlyAsked
AskedQuestions
Questions related to
intermittent fasting and a section on The
The
Potential
Downsides
of Fasting.
Potential
Downsides
of Fasting.
At the very end, I’ve included a section on
Health Benefits
Benefits of intermittent
the General
General Health
fasting if you feel so inclined to go further down
that rabbit hole and are in need of a jumping off
point.
Let’s get started.

THE FASTING
PROTOCOLS.

USE THESE PROTOCOLS AS A STARTING POINT TO GET
COMFORTABLE WITH THE APPLICATION OF FASTING

GETTING STARTED
A great place to start when it comes to
fasting is with a short-term “trial” fast.
In most cases, if you’ve been
overeating for an extended period of
time (if you haven’t been able to lose
fat, this is technically what you’ve been
doing), you’ve probably lost touch with
your hunger cues.
Trial fasting
Trial
Fasting is a great way to practice
the management of your hunger and
learn to differentiate between actual
hunger and mental hunger – which is
a pretty useful skill if you’re going to try
and lose fat.
For those of us living in the developed
world, food tends to be available in
abundance and on demand. It’s worth
acknowledging that you’re usually just
eating because that’s how the day is
structured or because you were just
reminded of food through
advertisements or other cues. Just
think of it as an exercise in getting
familiar with yourself.
I alluded to this earlier – there isn’t one
definitive protocol that carries any
inherent benefit over another. It’s just
like training, start small and be
consistent in its application. You don’t
want to go right for a 24-hour fast. You
also don’t want to be overly rigid with
your framework. If you miss one hour
of fasting, it’s totally fine. If you need to
break your fast, you’ll be fine as well.
Following a trial fast, I would just
experiment first with the framework
that seems to disrupt your existing
routine the least.
Expect a week or two of adjusting to
this and that it will in fact make you
feel hungry. Just take a breath and get
a handle on your feels – it’ll pass. You’re
trying to lose fat. Naturally, being
hungry is just a part of that.

Just try and keep yourself busy and
make some productive use of the
heightened state of concentration that
some people experience while fasting
and remember that coffee is your
friend. It can help to elevate this
focused feeling along with acting as
an appetite suppressant while you
adjust.

THE TRIAL FAST
Background
Hunger has to do with the hormones
epinephrine, norepinephrine, insulin,
glucagon, leptin and ghrelin and our
organs’ response to them. So let’s
expand on what this means:
Hunger isn’t an emergency. It might
induce a bit of panic, but nothing bad
is going to happen to you. You'll get
hungry, you'll sit with that feeling and
you won’t try to make it go away
immediately.
Like I said earlier, there’s a difference
between physical and psychological
hunger. What most people normally
experience isn’t true physiological
hunger but rather the psychological
kind. Being able to make the
distinction between the two will make
you more aware of your body’s
hormonal signaling. The goal is to gain
some point of reference.
Just remind yourself that if you even
get to experiment with fat loss, you’re
living in a privileged part of the world.
A huge chunk of the population has to
fast involuntarily everyday and suffers
from food insecurity. Not to be a
downer, but that’s just reality.
Application
Establish the window of time you’re
going to fast that day – make sure it
works with your current routine
Pay close attention to how you feel
in response to the fast

THE 5:2 DIET – FAST DIET BY
MICHAEL MOSLEY

ADF – ALTERNATE DAY
FASTING BY KRISTA VARADY

16:8 – LEANGAINS BY MARTIN
BERKHAN

Background
The basic framework of the 5:2 Diet is
to have five “high” calorie days each
week with two days of an aggressive
deficit created by fasting.

Background
With the ADF iteration of intermittent
fasting, you’re once again cycling
between high and low calorie days.

Background
The general outline here is to fast for 16
hours and eat all of your calories in 8
hours. Your time spent sleeping is
included in that 16 hour window, so
this approach is not that extreme at
all. It was also designed by someone
who lifts and had muscle retention in
mind.

Remember, that fasting is simply
shifting your calories around in a way
that suits your current routine. If the
goal is ultimately to lose fat, in the
bigger picture, you’ll still be undereating over a 7-day period. Keep in
mind that you can’t over-eat and put
Keep in mind that you can’t over-eat
yourself into a surplus of calories
and put yourself into a surplus of
during your feeding window – this
calories during your feeding window
negates the purpose of fasting for fat
– this negates the purpose of fasting
loss.
for fat loss.
It’s a good idea to take time off of
training on your low days. The extreme
nature of your low days can be really
stressful for some people, but if you
want to lose fat without the rigidity of
tracking calories, this could be the
solution for you.
Application
Males –
5 x Maintenance Calorie Days +
2 x 600 Calorie Rest Days/Week
Females –
5 x Maintenance Calorie Days +
2 x 500 Calorie Days Rest Days/Week

You’re looking at utilizing the same
lows outlined for each respective
gender in the 5:2 Diet, but instead
you’re alternating between low and
high days all week.
Having more fasted days spread out
over the week makes your low days a
bit less intense and potentially more
sustainable for you as a long term
solution. Again, any explicit framework
can become rigid overtime making it
difficult to adhere to.
One other thing to consider is that
because of the frequency of low days,
this diet can definitely have a negative
impact on muscle
Muscle protein
Proteinsynthesis
Synthesis– –
the driving force behind adaptive
responses to training (your ability to
gain and retain muscle mass.)
Application
Males –
D1 – Maintenance Calorie Day
D2 – 600 Calorie Rest Day; Repeat
Females –
D1 – Maintenance Calorie Day
D2 – 500 Calorie Rest Day; Repeat

The structure of 16:8 can also add
some structure to your day in general,
which can increase adherence longterm.
One potential downside is the fasted
training, which is especially difficult to
pull-off if you lift in the evenings.
Application
Track your total sleep time
Subtract that number from 16
Continue to fast until you’ve made
up the rest of that 16 hour window
Eat for the next 8 hours
Sleep, repeat

THE WARRIOR DIET BY ORI HOFMEKLER
Background
Now we’re progressing to the extreme side of fasting. The
Warrior Diet includes 20 hours of fasting followed by a 4
hour feeding window. What this means is one big-ass
meal in the evening. The idea behind this one is to
imitate the life of an “ancient warrior”.
The rules state that you can consume fruits, vegetables,
and protein as snacks on this diet. The upside with this is
that there’s an emphasis on eating whole, nutrient dense
foods which will reduce your calories to such an extreme
that you’re bound to keep them under control and lose
weight.
This works really well if you’re someone who doesn’t get
too hungry during the day and you find it easier to fast at
the beginning of the day. The downside is that this
framework isn’t practical for everyone. If you like to not
eat all day, then this may be for you.
Application
Track your total sleep time
Subtract that number from 20
Continue to fast until you’ve made up the rest of
that 20 hour window – use strategic snacking
throughout
Eat for the next 4 hours
Sleep, repeat

EAT STOP EAT BY BRAD PILON
Background
You’ve officially lost your mind and want to try fasting for
a full 24 hours. You can try this 1 or 2 times each week
and then try to stay around maintenance for the rest of
the week. The upside to this is you’ll probably never need
to count calories. The obvious downside is ZERO fucking
food two days out of the week.

FASTED
TRAINING.
TRAINING ON AN EMPTY STOMACH?
YOUR GAINZ ARE SAFE, BRO.

I'M ANABOLIC... I'M CATABOLIC... I JUST DON'T KNOW
WHO I AM ANYMORE!

Fasted training basically means that you’re training on an empty stomach
after a certain period of fasting. From my own experience, a good chunk of
people tend to perform poorly when training fasted with some even being
known to respond with hypoglycemia (low blood sugar). Personally, I
usually find myself training fasted and haven’t experienced any issues in
terms of performance or general health. The best thing you can do is read
this section, weigh out the potential pros and cons that you find relevant
and then experiment with it.
When you’re actively trying to lose fat your goal should be to also retain as
much muscle as possible. Your performance in the gym is going to be a key
factor in muscle retention. If your performance falls off, you’re much more
likely to risk muscle.
In comparison to fed training, fasted training is technically catabolic in
nature. This is due to the potential for decreased levels of amino acids
flowing through your body. At the same time, a post-workout feeding of a
carbohydrate and protein mix actually causes the fasted training to yield an
even greater intracellular anabolic response than fed training. I read
information like this and it basically tells me: stop worrying about these
kinds of details and just get to lifting and managing my calories in the most
convenient way possible. I'd suggest you do the same. Focus on the
elements of training and dieting that will yield the greatest return on your
time investment and save yourself the headache.

Definitely align your rest days with your fasted days if you
try this one. Like I said earlier, this shouldn’t be your first
exposure to fasting!

There are a few commonly held myths in relation to fasted training that we
should also clear up. While you may possibly burn more fat in a fasted state,
this doesn’t necessarily equate to an increase in total fat loss. Just because
you theoretically burn a certain amount of fat during a workout, doesn’t
mean you won’t eat it back later on or that it's even necessarily body-fat as
opposed to intracellular fat.

Application
Outline your training split
Determine where your days off will be
Fast on those days
Start with one day per week; progress to two

There is also a belief that training fasted actually boosts muscle growth,
which simply isn’t true. What’s actually happening is something called a
biological rebound. Your body is restoring muscle lost from the fasted
period. You’re not boosting muscle growth, you’re just getting back
anything you’ve lost. So the net effect in both situations is basically neutral.
At the end of the day the most important variable is going to be your total
daily macronutrient intake instead of the timing of these nutrients
themselves.
If you’re in a surplus and of a higher body-fat percentage (>12% for males;
>20% for females) you’ll probably still have a strong session regardless of
fasting or not. The higher the body-fat percentage and the larger the
surplus of calories, the longer the fasted window before training can be
without expecting any detriment to your performance.
As you get leaner and your diet persists, gym performance may suffer from
taking place in a fasted state – think of someone sitting at <8% body-fat for
males; <15% body-fat for females.
Like I said, experiment. If you feel shitty during your workouts and you don’t
think sleep and recovery is the culprit that day, play around with your
feedings. Just be aware of how close they take place to your workout
because poor digestion or hypoglycemia may also result from eating too
close to your workout.

FREQUENTLY
ASKED
QUESTIONS.

IS FASTING SAFE?
Yes. Humans have fasted in some form or another for our entire
existence. Sleeping is technically fasting. If you’re a generally healthy
individual, don’t sweat it. If you have other health considerations such
as low blood sugar, you should consider consulting your doctor first or
avoiding this altogether.
DOES FASTING ACTUALLY WORK!?
It depends on what you’re trying to do, but yes it does something.
Generally speaking, fasting can improve your insulin sensitivity which
would create an environment of better glucose utilization (stored
carbohydrates and sugar) and give you a lower chance of developing
Type II Diabetes.
Fasting has also shown that it aids in cellular repair. While fasting, the
body undergoes a repair process that removes any waste and toxic
material from your cells. This probably explains the improved brain
health and cognition. While all of that is great, it’s probably just due to
the fact that by losing fat, you’re improving your body composition.
Another plus mentioned earlier is the potential for more awareness
surrounding your hormonal response to hunger.
Fasting also generally helps to build some discipline and mental
resilience, helping you learn to control impulse. This skill will obviously
pay dividends in the realm of lifting and getting lean. Over time
consistent fasting can also help to suppress your appetite.
So you can see – yes fasting works, on many levels, it just depends
what you’re going for. All of that being said, the one fully proven
purpose of fasting is that it’s an effective calorie management tool
that will only work if you’re still under-eating on a broader scale.
Unfortunately, calories still count.
CAN I DRINK WATER IN THE FASTED WINDOW?
You can actually drink any calorie free beverages. If it contains calories
it technically will break the fast.
I’VE HEARD FASTING CAUSES METABOLIC DAMAGE?
This myth stems from a misrepresentation of The Minnesota Study
and a more recent study of drinking only water for 3.5 days. The short
answer is your metabolism will rebound. Any consistent under-eating
for extended periods of time has the potential to slow your
metabolism one way or another, but not to the extent that you need
to be concerned with any meaningful damage.
I’M SO HUNGRY, WILL I DIE?
Hunger isn’t a bad thing. It’s actually the natural state of man. Get
used to it. By the way – it’s a huge part of losing fat.
WON’T FASTING CAUSE ME TO LOSE ALL OF MY MUSCLES?
If you’re providing your body with the stimulus of lifting weights, you
won’t lose muscle. Lifting and lifting consistent loads signals to your
body to keep that shit around. Fasting forever and a day will increase
your chances of fucking up but that’s about it. The human body is
resilient!
DO BCAAS BREAK YOUR FAST?
Technically, yes. BCAAs still cause an insulinogenic response, but who
cares, it’s not a big deal. It’s about calorie management at the end of
the day.

GENERAL
HEALTH
BENEFITS.
There’s all kinds of hype behind intermittent fasting right now.
Though I’m providing the information in this guide in the context of
dieting for fat loss, I felt it worthwhile to quickly touch on everything
else that’s been noted so that you can dig a little bit deeper if you are
interested.
Fasting has been shown, in some capacity, to contribute to:
REDUCED
Blood Lipids
Blood Pressure
Markers of Inflammation
Oxidative Stress
Risks of Cancer

INCREASED
Cellular Turnover and Repair
Fat Burning
Growth Hormone Release
Metabolic Rate

IMPROVED
Appetite Control
Blood Sugar Control
Cardiovascular Function
Chemotherapy Effectiveness
Neurogenesis and Neuronal Plasticity

Wow, intermittent fasting is magical! (sarcasm)
Keep this in mind: simply sleeping for 12 hours and not eating can
deliver some of these benefits as well. Improving your body
composition is more than likely the true cause of the listed benefits.
More recently studies have shown that intermittent fasting and the
manipulation of mitochondrial networks may increase your lifespan.
The theory is that manipulating mitochondrial networks inside of
cells through the use of dietary restriction may increase lifespan and
promote general health.
The declining ability of cells to process energy over time leads to
aging and age-related disease and has been found to be mitigated
through the intervention of fasting. We’re only beginning to
understand the underlying biology of this.
PROBLEMS WITH THE EXISTING RESEARCH
Most of the existing research has been done on animal models. This is
convenient but not perfect at predicting human response patterns.
Human experiments are limited and when they do exist they’re often
using poor experimental control groups. With the available research
we’re not working with much to be totally honest.
The other issues is that fasting is often compared with “normal”
eating. Meaning garbage, general population consumption of food –
this obviously stacks the cards in favour of fasting. It becomes a
comparison of over-eating and under-eating instead of fasting vs. an
already healthy diet. All calorie controlled studies generally show
improvements in a wide spectrum of health and body composition
markers, especially when you lose weight and fat.
Consider that most food in the North American diet consists of
processed macronutrients, chemical additives and environmental
pollutants. Getting someone to stop eating for extended periods of
time is not only calorie restriction but also limits the intake of health
degrading chemicals in general.
Maybe not eating garbage for extended periods of time would have a
similar effect to fasting? So it kind of makes intermittent fasting
inconclusive at this point. Right now it’s equally plausible that eating
less food in general and eating a diet in less processed foods,
chemicals and pollutants will offer the same benefits as fasting. Is it
the fasting or the negative energy balance?

THE POSSIBLE
DOWNSIDES.

Long periods of fasting can be stressful to the point of inducing headaches, constipation and dehydration. The dehydration is
probably responsible for the headaches and I would attribute the constipation to a lack of fibre due to caloric restriction. It’s
definitely not for everyone, people with impaired glycemic control shouldn’t fast – this causes a poor glucose response. It also
goes without saying that you should avoid fasting if you’re pregnant, already underweight, under the age of 18, or have a history
of disordered eating. Try and practice some common sense here.



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Create Date                     : 2018:01:24 13:41:24+00:00
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Keywords                        : DACtPu_cFHg
Author                          : NOSUCHTHING training
Title                           : Intermittent Fasting (Long-Form Guide)

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