Getting in Shape for Sun-time Fun-Time

I have been intermittent fasting (IF) for years. It helps me to stay lean year round (7% BF by DEXA scan). I've been training hard and heavy for 30 years, but for me, IF has been the key variable. At 260lbs, I can attest to the fact that you won't wither away by using a fasting approach (LOL). IF has many different flavors, but I use time restricted feeding (16-20 hours of daily fasting and a 4-6 hour eating window).

 

That only 4-6 hours of eating would look like a food fight from my plate to my mouth. LOL.
That awesome. 260 Lbs @7% BF is incredible.
I make sure I don't wither away by the " Little Debbie" approach. Oatmeal cream pies and swiss cake rolls.
Looks like we will get to meet at TTR end of August, We are their Aug 30th- Sept 4th
Looking forward to it.

 

Little Debbie "Big Size" Oatmeal Cream Pies and Oreo Cakesters are the devil. I stay away from stuff like that. LOL

 

We follow a low carb/keto style diet. We lost about 40-50 pounds each in the first five month and he is still losing but I had a medication change that I think is slowing me down. I'm not discouraged and I don't want that to come off as sounding negative way because I completely trust this way of eating and I know you in time it will get me to where I want to be

Nikki

 

It's all been said but HIIT, Low to Moderate Carbs (.5g to 1g per pound or body weight), and Intermittent Fasting. Hitting you macros and controlling what goes in will do wonders.

Check out a guy named Jim Stoppani, he has his own supplement line but the dude is a PHd with years of experience of what actually works!

 

Eat Clean, nothing out of a box. Shop the outside of the grocery store not the isles(for the most part). I find that following anything like keto and Macros is to much time. So food is 80% of weight lose and work out is 20%. Anything like HIIT/orange theory/ bootcamp are great and better if you can make friends that you can work out with so it is more fun.

Personally I eat a "primal diet" and which is similar to Paleo but with cheese and tequila. LOL I need me some tequila. I also do intermittent fasting where I eat 8 hours a day and fast for 16. I find that not eating in the mornings is easy for me so I wont eat till 1pm then eat until 9pm. I still eat the same calories as I did before I just put them into a smaller time frame. For the workout portion I CrossFit 4-5times a week. I have done this for 8 years and it is the only reason or way I have been able to stay a size 6. I have struggled with my weight my entire adult life going up and down but not staying consistent till I started these three components.

I also have to say that I would not be able to do any of this with out the full support of Rich who can eat and do whatever he wants with out gaining weight. He follows the diet and workouts that I do so that I can stay on track.

 

Everything in moderation, as mentioned above. Clean, whole foods, try to avoid refined sugar. Oats, potatoes, salad, chicken, fish, lean meats, eggs.
Simply cleaning up a diet usually goes along way.
HITT is my go to...sprints, intervals on bike, etc...
As mention by several, getting lean primarily can be achieved with your eating plan rather then countless hours of cardio.
Don't be afraid of a couple small cheat snacks a week, no need to kill yourself
Reduce your sodium in the weeks leading up to your vacation and don't forget to warm up your liver

 

All good stuff! We do low carb and I add low sat fat to the weight routine! Fighting that aging cap the best we can!

 

Another great way to slow down the aging process/cap is to ship off your kids for their teenage years. LOL

 

Yes! The lessor known and vastly more expensive "Boarding School Diet"!