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An Extended Fasting Process Will:
- Let your body put energy toward cleansing and detoxification
- Allow your digestive system to rest and heal
- Give you the freedom to examine your eating patterns from a thoughtful, objective point of view
- Allow you to gain clarity and release yourself from the bonds of stuck emotions
- Provide you with a sense of inner stillness, calm, clear-headedness, and peace of mind
- Give you a light, energized feeling
- Put you back in control of your relationship with food
- Can everyone fast for extended periods?
While most people can use fasting as an excellent tool for losing and maintain weight, there are some people who should not use this method for medical reasons.
BE AWARE: If you are pregnant or nursing, you should not fast. And, if you have any health condition that requires a doctors care or prescription medications, fasting is probably not for you. If you are at all compromised, check in with your doctor or naturopath to see whether he or she approves of your plan.
If you have diabetes, then fasting is probably not recommended unless you are under medical supervision. In some cases, people with type 2 diabetes have been able to use fasting to improve insulin sensitivity and even reverse their diabetes, but considering the potential for serious problems to arise, its best not to attempt this on your own.
If for some reason you cannot fast for long periods of time, you can still reap a lot of health benefits with the help of Red Tea.
Rule #: Take Muscles To Fatigue With Moderate To High Rep Ranges
Now that you know you need to train muscles more frequently, it is important to also understand what sets, reps, and intensities may be best during this time.
Most of your workouts should be aimed at moving moderate to heavy loads, and sometimes lighter loads to place a muscle at muscular failure . By training in moderate to high rep ranges , you drive muscle fatigue and overall training volume up, which can help you maintain muscle as best as you can during a diet phase.
Furthermore, by training in higher volumes, you are able to do more work and burn more calories than if you were to lift heavy for a few sets.
A good 3 day fat loss program will be able to offer enough stimulus to maintain or gain muscle, yet still balance out the fact you may have limitations with recovery if you do too much.
On Fitbod, we can balance these factors for you. Just select how many days you want to train and select your goal , and well build each workout as you go based on the performance of each training session. Click HERE to get 3 free workouts.
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The Best 3 Days A Week Workout For Fat Loss
Below is a sample 3 days a week workout program to help you lose body fat AND retain as much muscle and strength as possible.
On non workout days, I recommend you do 30-60 minutes of walking or leisure physical activity per day. Better yet, aim to hit 10,000 steps per day, every day of the week.
About the program
To maximize the effectiveness of this program, the overall training volume and training frequency per muscle group is high. This is done by training total body workouts every training day.
Additionally, one lower body strength movement and one upper body strength movement is trained per day to ensure fast twitch muscle fibers and strength are still being maintained throughout the fat loss cycle.
Each workout should take roughly 60 minutes, not including warm ups or cool downs.
If you want to see how workouts progress week-to-week to ensure you dont stall on your progress, then use the Fitbod App and select weight loss as your goal. You also have the option of customizing the equipment that you have available.
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Side Effects Of Juicing
There is a chance that doing a detox like this will cause cravings and tiredness, and even feeling like youre sick. Symptoms like headaches from withdrawal arent uncommon. The chances of this increase if you do not give your body some time to prepare.
The time you take to prepare before your cleanse can range from one day to five. You may want to give yourself more time if youve never cleansed before, or if it will be a dramatic shift from your usual eating habits.
Remember, a juice cleanse is not a long-term endeavor. Any side effects you are feeling will wear off as your body gets used to juicing. After your plan, you will return to eating full meals and the side effects will subside.
What Does The Research Say About The Detox Diet
There have not been many studies on detox diets. However, the few that have been done have been of low quality with study design problems, few participants, or lack of peer review .
According to one scientific review done in 2015, there is no evidence supporting detox claims such as detox diets :
- Flush waste from your body
- Purify your blood and improve circulation
- Break down fats and eliminate cellulite
Some proponents of detoxification claim that you need to do these types of fasts once a year to keep your body healthy. But research shows that treatments that include fasting or drastically reducing calories can disrupt your metabolism and cause :
- Lack of energy
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Rule #: Still Do Some Heavier Compound Exercises
Despite the fact we just discussed the importance of lifting moderate to lighter loads in moderate to higher rep ranges above, it is still important and beneficial to lift heavier loads to keep strength numbers up and to still challenge fast twitch muscle fibers .
During non-diet phases, you may be able to spend most of your time training heavier compound lifts in the 5-10 rep range, or even 2-5 rep range.
However during a diet phase this can be tougher to do since recovery is often a major limitation. I generally recommend choosing one movement per session to train in the heavier rep range , preferably a compound exercise like squats, presses, and deadlifts.
The reason being is that you can still stimulate a ton of muscle and maintain as much strength as possible during a diet phase simply by doing the smallest effective dose necessary.
The total sets may vary, however I like doing 3-6 total sets for 5-10 total reps for my main compound lifts and focusing on good reps and small progressions, or even repeating the same weights and reps in following weeks during a diet phase .
What about cardio? Well, the truth is you might not actually need to do any cardio in a fat loss phase. Watch this video to learn more.
The Three Day Detox Diet Guide:
Day #1- youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Day #2- youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Day #3 youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Heres an example of the Three Day Detox Diet:
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How Effective Are These Diets
Some people report feeling more focused and energetic during and after detox diets.
However, this improved well-being may simply be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.
You may also be getting vitamins and minerals that were lacking before.
That said, many people also report feeling very unwell during the detox period.
How To Do A Diy Detox Cleanse
Since writing this detox cleanse I’ve had a few comments questioning the quantities:
Please Note EACH recipe is for 3 juices. You will have to store what is leftover and it’s perfectly fine to do so in the fridge as the duration of this cleanse is only 3 days.
I’ve done this cleanse many times now and have triple checked the quantities needed, so you really shouldn’t have a surplus if you follow the list and drink 6 juices a day .
You don’t need to buy both the agave nectar and raw honey so choose one or the other.
I include a reference to agave as it makes this cleanse completely vegan but if you prefer honey that works great too.
If you have any questions please feel leave me a comment below and I will do my best to help.
I would recommend that you drink 6 juices a day, one of each colour is what works best.
It doesn’t matter what order you drink them in although I find the ‘White’ and ‘Gold’ are lovely for evenings as they taste indulgent and soothing.
The method to make the juices is the same for all recipes. With each of the juices, you will need to add water to the other ingredients.
I’ve been asked how much water is required, but that can be a bit of a how long is a piece of string question as it will depend on how powerful your blender is and what consistency you like your smoothie.
I suggest you experiment with the amount of water and adjust as per your requirements.
Simply chop, blend or juice and enjoy!
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Detox Water Sample Day
For optimal results, pair detox water with detoxifying foods. A simple guideline to stay on track: Stick to unprocessed fare, aiming for healthy fat, high-quality protein, and lots of fiber- and antioxidant-rich berries and veggies at each sitting. Add a serving of gluten-free starch once a day. Detox water can be made with regular or decaf green tea and should be your main beverage aim for four or more glasses a day. Additional plain water and other detox teas are fine too. As always, get a doctors okay to try any new plan.
Breakfast: Easy Detox Oats Mix 13 cup old-fashioned oats, 2 3 cup unsweetened plant-based milk with spices and stevia to taste cover and chill overnight. Enjoy with berries and nuts.
Lunch: Italian Lentil Salad In skillet with 1 tsp. olive oil and minced garlic, sauté 12 cup rinsed/drained lentils and sliced veggies serve over lettuce with onion, herbs, and olive-oil vinaigrette.
Snacks: Apple Dippers Enjoy red and green apple slices with a spoonful of nut butter. If desired, enjoy it with a cup of licorice root tea, which Dr. Oz says helps quell sugar cravings.
Dinner: Detox Kebabs In separate containers, marinate cubes of chicken and veggies in olive oil, lemon juice, and seasoning. Skewer and grill until meat cooks through.
This article originally appeared in our print magazine.
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Struggling To Cook Healthy We’ll Help You Prep
So when you’re feeling sluggish, or looking to reset your eating habits, the best thing you can do is to provide your body with proper nutrition, enjoy fresh foods that are high in fiber, and drink plenty of water. Here are three cleanses we arent fans of, and three we think are just what you need.
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Are Substitutions Allowed On The 3
Some substitutions are permitted on a limited basis.
Substitutes for 1 slice of toast: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds, or one tortilla or two rice cakes instead of bread
Substitutes for 2 tablespoons of peanut butter: the same amount of almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip, or two tablespoons of plain sunflower seeds
Substitutes for 1/2 cup of tuna: grilled sushi grade piece of tuna, the same size as 1/2 or 1 cup serving of canned tuna, any other lean meat with the same calories, or cottage cheese, tofu, or almonds. Vegetarians and vegans, substitute 1/2 an avocado and 2 tablespoons of hummus.
Substitutes for 3 ounces of any type of meat: lentils, beans, tofu or portobello mushrooms as meat alternatives
Substitutes for 1 cup of green beans: the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable
Substitutes for 1/2 banana: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work as long as its the same amount of calories
Substitutes for 1 small apple: plums, peaches, grapes, zucchini, pears or dried apricots
Substitutes for 1 egg: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, 2 slices of bacon, or 1/2 cup baked beans
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Best 5 Day Juice Cleanse Raw Generation Protein Cleanse
- Great for gym junkies
This one I like because to me Protein is whats missing from a juice cleanse. Protein helps keep your muscles strong and mean you can still do your workout while youre on the cleanse.
You get 40g a day of powerful plant based protein to keep your muscles fueled, which can help you lose weight by allowing your metabolism to keep running strong.
You get 5 delicious flavours to enjoy, Ill let you check them out on their website, and you get to drink 6 bottles a day which I love because it means you arent going too long without anything. So if you start getting hungry youre likely not far ot from your next juice.
This juice cleanse delivers all over the USA and and stays happily in your freezer for up to 6 months, so if you dont finish, dont worry! Youve got loads of time left to enjoy any bottles you dont get too.