Food cycling to replenish

Our body requires a quite constant supply of food and drink for energy and nutrients. Eating 3 to 4 full meals a day is the optimal amount. Spreading your meals apart around 3 to 4 hour periods allows for optimal calorie distribution which means you will remain fuller for longer. Also this will help to control your appetite and keep your blood sugar levels normal and healthy. Eating only one meal a day will cause your blood sugar levels to drop and stay low whereas eating too frequently will keep causing an unnecessary spike in your blood sugar levels which can cause serious problems. Finding a common balance will prevent these things.

How it feels to be lean

Being lean in fitness means having little to no fat. Depending on how lean you are, you will feel different as well as what body fat percentage you are at. A healthy body fat % for men ranges between 8 to 19% and for women 10-30%. I will outline how you would feel at each body fat percentage from the picture. 

Overtraining fact or fiction

After a lengthy time into working out and following an exercise routine for months or years, it is possible to develop patterns that could mean you are overtraining. Overtraining basically means when someone trains excessively for too long or hard which leads to the body going beyond its ability to recover from heavy exercise. Exercising can be taxing on your hormones and cause a general strain to your system. Some signs which may indicate that you are overtraining include: 

Total control

Are you trying to get the weight from a to b ? Are you trying to build muscle ? If you are trying to build muscle you must be in total control. Total control of the weight, movement and momentum. For instance, if you are not able to pause at any given moment during a repetition then you are not in a state of total control. By sacrificing proper form for momentum, the muscle contractions may be non existent or very weak; hardly working the muscle and in turn only wasting energy. Instead of ego lifting the focus must be on owning every repetition, set and session in every aspect. 

Tip: Start off with a low weight and pause each rep until you reach a weight you cannot do this. Then stick to that weight until you get stronger. For body weight exercises pause the rep at any point you can until  full range of motion can be fully reached. 

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Intermittent fasting technique

Intermittent fasting is the process of cycling between periods of eating and fasting. Studies have proven that there are many benefits such as an improved metabolic health, disease protection and possibly even living longer. Intermittent fasting restricts your eating window to a 8-10 hour gap where you can fit in 3 meals. For example you can do this fast by eating your last meal at around 7 or 8pm waiting at least 14 to 16 hours for an intermittent fast to kick in.