The Leangains approach is pretty straightforward: Eat all of your daily calories in an 8-hour window and fast the other 16 hours of the day. I just finished Martin Berkhan’s book The Leangains Method. It’s a great concept. It’s simple and it works. I’ve done it for 6 years. if I were to. Editorial Reviews. Review. Martin Berkhan is a veritable expert in a world full of charlatans. : The Leangains Method: The Art of Getting Ripped.
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Today is a guest post from another Intermittent Fasting blogger by the name of Martin Berkhan. Martin has been getting great results with some of his clients using IF especially those wanting to put on quality muscle while doing it.
This is just one example of a way that can get people results. Remember that IF is a lifestyle choice with such great potential for health and fitness benefits, and you can control how it works for your activity level, your goals and your healthy and happy lifestyle! My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer. I also happen to be a proponent of intermittent fasting for health, fitness and fat loss.
The Leangains Method (Martin Berkhan Book Review)
I have my own blog about fasting www. The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding.
During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher.
Protein remains fairly high on all days. These principles will leangalns for everyone, regardless of fitness level. Here are a few guidelines that I consider success factors for performance, fat loss and excellent diet compliance.
On workout days, break the fast with meat, veggies and a fruit. On rest days, eat less calories than on workout days — do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation lenagains your diet for this day.
The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest.
Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days. In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese or any other source of casein based protein. Meat or fish is also ok if you add veggies or supplement with fiber.
This meal will keep you leajgains during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal. Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. Find out what the “IF Life” is all about and learn why your fears about not eating all day may actually be keeping you from getting the results you are after.
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Book Review: The Leangains Method
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