Challenge Complete: Fasting (3 Days)

Challenge Accepted: 3-Day Fast

(Period: 21:00 12/10/2022-21:00 15/10/2022*)

 I've decided to do a 3 day fast, that will challenge not only my own greed, but will push my body to the limit.

Why should you should consider fasting?

 Aside from promoting ketosis in it's most natural form, Fasting also;

• Promotes Blood Sugar Control by Reducing Insulin Resistance 
• Promotes Better Health by Fighting Inflammation
• May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol
• May Boost Brain Function and Prevent Neurodegenerative Disorders
• Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism
• Increases Growth Hormone Secretion: Growth, Metabolism, WLoss & Strength
• Could Delay Aging and Extend Longevity.

For me, the experts on this and in terms of my own research, I have based it around the following three: 

Sten Ekberg: Former decathlon athlete (Swedish national decathlon holder)

Dr Michael Mosley: British Physician 

Dr Jason Fung: Canadian Nephrologist

They may have varying techniques for fasting but one thing they can all agree on, is that the cessation is likely to look like this:

0-12 Hours: Last food being digested

12-18 Hours: Fat Burning

18-24 Hours: Autophagy

24-48 Hours: Autophagy/Brain Cleanse

48-54 Hours: HGH Surge/Inflammation Decrease

54-72 Hours: Insulin Sensitizes/Autophagy peaks

72+ Hours: Stem Cells Form/Immune Cell Refresh 

Each expert has a differing view on fasting with 2/3 opting to fast with supplemented intake, i.e coffee, apple cider vinegar but for the sake of argument, I have sided with Sten as he has covered quiete some ground with water only fasting, which I perceive to be my preffered method of fasting.

With that being said, let's get hungry....

What will support the fasting process?

I'll be drinking 4 litres of water (as a minimum) for those 3 days and won’t be doing any form of exercise upon rising of a morning. Given water helps the body to release toxins and also partially suppresses hunger, this was a no-brainer.

You can pick up the water jug that I used throughout the challenge, here. 

Proof's in the pudding, dough!

Day 1 (Morning): My morning routine into work would usually consist of sinking a Lucozade sport in the car before I arrive then upon arrival, head straight to the canteen for a sausage and bacon on toast with plenty of brown sauce so in terms of process, my body already feels robbed, which is should after the first 12 hours of fasting. During my working day I managed to polish off around 4-5 litres of water with only minimal signs of ‘must have’.

Day 1 (Evening): The routine would usually be get home and essentially start the tea before the front door's even closed, but not today, instead I put some gym gear on and complete resistance band workout in the house, followed by an early night at 21:00. We’ve hit our first 24 hours already, easy!

Summary, bed early, no real desperation for food. Mood: Just chillin'

Symptoms: Hungry'ish, High brain function, Lots of energy, Good sleep for setting up Day 2.

Day 2 (Morning) - Trip into work was normal, but...I did find myself swooning at the site of golden arches not far from work, I think I was actually beeped to move at lights as I was in that much of a trance, thinking about carbs. I tipped the 4 litre mark and was virtually at the toilet detoxing than I was at my desk.

My belly rumbled much more than yesterday and I'am in the throws of starvation mode as in terms of signs for Ketosis, I've recently be aware of a metallic taste in my mouth which apparently is the ammonia indicating key tone process has been activated, AKA Ketosis. Things appear to be manageable right now but let's see how this day progresses as I'am expecting the difficulty of staying off food to be stepped up a notch both this evening when going into the last 24 hours (Time elapsed: 43 Hours/Time Remaining: 29 Hours). 

Day 2 (Evening) - The drive home from work was difficult thinking about the usual routine on a Friday (Chippy Tea).

Got in, fed the dogs, took them out for an hour, surfed the net, did day 3 of Ab Roller challenge an then got on the computer, distractions work but I feel that I've used alot of energy doing just that which in effect has made me crave food more.

Summary: Intermittant energy levels causing late bedtime. Thinking about food 60% of the time. Mood: Hangry

Symptoms: Taste Ammonia constantly, phasing energy levels.

Day 3 (Morning) - Terrible morning with no real blame on the fast, this down to a late morning (3.15am) trip to the doctors for a family member so didn't get into bed until gone 4am/5am'ish.

Today consisted of shopping for someone special's birthday for the majority of the day, followed by a nap in the house.

The rest of the day was really attempting to float around the place trying to see time out.

My energy was at a real low and because of that I found myself getting light headed regularly along with a bit of discomfort with literally just standing up in one spot.

Although still water was fine to stomach, I bought and consumed a Sparkling Smart Water, this give me a little bit of a lift but this subsided after an hour.

I'am ready for carbs now.

Day 3 (Evening) - The final hurdle. Whilst tending to my zero energy / non-emotional state, I distract myself as best I can without exerting myself physically in the hope that I can conserve enough energy for my 3rd day of the Ab Roller Challenge. I do a little bit of revision and watch the TV up until zero dark thirty (9pm).

I head on over to my local leisure centre to do a weigh in.

The time is now 9pm and this fast has concluded. I'am proud to say that I've managed to swerve food for three days solid.

At this point, the prospect of food is bitter sweet as on one-hand..guilt of breaking the fast and the other, the options now available to me, which I have to extremely cautious with as a sensible approach would be a small meal yet my head wants carbicide.

It's not advisable but...I will be opting for the carbicide, pizza an chips to celebrate both the weightloss and my first 3 day fast.

Day 4 (Post-Carbs): A day of guilt-free eating, no holds barred and whilst at the time it was a good idea, I was left sluggish and still had the guilt of breaking the fast with each bite but it seemed that the body was super efficient at getting rid of waste, almost as if the body wanted to prove it could still process, digest and excrete food quickly.

Terrible sleep, presumably because the digestion process was re-initiated, I only say that as through the night (Around 1am-2am) I was compelled to go the toilet which is not my usual 'routine'.

Summary: The experience has given me a better underatanding and also improved my outlook on my body's capability.

Sounds strange but fasting does bring you closer to your body as a form of calibration, whereby you've assaulted it naturally and pushed it to it's limit by utiliaing it's own resources to maintain your mechanics so you really do appreciate it more than usual. My body's the shit!

Symptoms: Tired, Hungry but the body itself feels stronger/tighter complimented by a mental cleanse that affirms a difficult task has been achieved.

Overall Summary

Alright, I admit that starting a 72 Hour fast on a Wednesday night is not for the faint hearted as you will eventually have to go into the weekend with the emptiest stomach you've ever had so in terms of reflection, I'd start on a Monday for the 'easiest' ride.

It's incredibly important that you supplement you fast with as much water as you can manage as this will suppress and take your mind off food (not totally mind) when you find yourself in a vicious cycle of being hungry, filling up with water, going the toilet, then getting hungry again because there's no weight in your stomach anymore so you fill up with water. Water is literally life.

FACT: You can survive 1-2 months without food but only 3-4 days without water.

My own experience has supported the fact that fasting is a commonly overlooked practice for health and fitness and is single handedly the most gratifying process of the human body, with endless benefits surrounding the practice.

Difficulty Rating: 8/10

If you do any challenge, do this one.  You will not regret it, however if it's your very first attempt at a fast, I would encourage you to do a 5/2 diet which consists of eating for 5 days and fasting for two, Michael Mosley covers this in great detail, he's brilliant.

Unless your a boxer looking to drop weight a few days before a fight, I would say that a 5/2 diet would be alot more manageable as the remaining 24 hours was a killer.

The Weigh-In

Beginning Weight:

15 st 3 lbs / 96.61 kgs / 213 lbs

End Weight:

15 st / 95.25 kgs / 210 lbs

A total of 1.361 kgs / 3 lbs were dropped as result of fasting on water only for a period of 3 days, which is the equivalent to 10,500 calories burnt.

Who says you should go the gym ay! #3DayFast

Stop smoking for good, promise!

"Happy new year, now it's time to quit the ciggies forever!

The majority of people who smoke, set themselves the resolution to quit for good, with no real strategy.

If you're ready to kick the habit in 2023 then you might have just stumbled on the best way to do just that in this blog, my own personal secret that I swear by.
Typically, advice has always been..

Get support: Quitting smoking is easier when you have the support of loved ones. Consider enlisting the help of friends and family members who can encourage you and offer emotional support. You might also consider joining a support group or seeking the help of a healthcare professional.

Make a plan: It's easier to quit smoking when you have a clear plan in place. Decide on a quit date and stick to it. Choose a method for quitting, such as gradually reducing the number of cigarettes you smoke or using nicotine replacement therapy.

Anticipate challenges: Quitting smoking can be difficult, and you're likely to face challenges along the way. Try to anticipate situations where you might be tempted to smoke, and come up with strategies to deal with them. For example, if you usually smoke while having a drink with friends, consider finding a new activity to do instead.

Get active: Exercise can help reduce cravings and improve your mood while you're quitting smoking. Find an activity you enjoy, such as walking, running, or swimming, and make it a part of your routine.
Stay positive: Quitting smoking can be tough, but it's important to stay positive and remind yourself of the benefits of quitting. These might include improved health, increased energy, and saving money.
Now while the above is ideal, it’s not always possible as everyone is different, so what works for one person might not work for another as it’s down to their lifestyle choices and environments that basically dictate their success, which in effect tests their will-power.

What should be taken into account though is that we’re all human, you can’t beat science and after years of failed attempts, I’am now proud to say that I haven’t smoked or vaped for a full 12 months, thanks to Nicotine Pouches. 

Why should I consider Nicotine Pouches?

If you're a smoker or vaper looking to make a change, switching to nicotine pouches might be a great option for you. Nicotine pouches are a smokeless, spit-free tobacco alternative that delivers a burst of nicotine without the harmful chemicals found in cigarettes and e-cigarettes.

One of the main benefits of using nicotine pouches is that they are much less harmful than smoking. Smoking cigarettes is a leading cause of preventable death and disease worldwide, and is responsible for a wide range of serious health issues, including lung cancer, emphysema, and heart disease. In contrast, the health risks associated with using nicotine pouches are much lower, although they are not entirely risk-free.

Another advantage of nicotine pouches is that they are convenient and discreet. You can use them virtually anywhere, as they don't produce smoke or vapor. They are also easy to use - you simply place a pouch between your gum and cheek, and the nicotine is absorbed through the lining of your mouth. This makes them a great choice for people who want to get their nicotine fix without the hassle and social stigma of smoking.

Nicotine pouches are also available in a variety of flavors and strengths, so you can find a product that suits your preferences. This makes them a good option for people who are trying to cut down on smoking or vaping, as you can gradually reduce your nicotine intake by switching to lower strength pouches.

You might also stumble onto the term ‘Snus’ too, so what’s the difference between a ‘Snus’ and a ‘Nicotine Pouch’.

Nicotine pouches are also available in a variety of flavors and strengths, so you can find a product that suits your preferences. This makes them a good option for people who are trying to cut down on smoking or vaping, as you can gradually reduce your nicotine intake by switching to lower strength pouches.

You might also stumble onto the term ‘Snus’ too, so what’s the difference between a ‘Snus’ and a ‘Nicotine Pouch’.

Snus and nicotine pouches are both smokeless tobacco products that are consumed by placing them between the gum and cheek. They both contain nicotine, which is absorbed through the lining of the mouth.

One main difference between the two products is that snus is a moist tobacco product that is traditionally made from ground tobacco and water, 

while nicotine pouches are dry and do not contain tobacco. Instead, they are made from a mixture of plant fibers, flavoring agents, and nicotine.

Another difference is that snus is typically manufactured in Sweden and is more popular in the Nordic countries, while nicotine pouches are available worldwide and are gaining in popularity in many countries.

It's worth noting that both snus and nicotine pouches can be harmful to your health and should be used with caution. If you are considering using either of these products, it's important to understand the risks and to talk to your healthcare provider.

In conclusion, if you're looking to make a change from smoking or vaping, nicotine pouches might be a great alternative for you. They are less harmful than cigarettes, convenient and discreet, and available in a range of flavors and strengths. If you're considering using nicotine pouches, it's important to understand the risks and to talk to your healthcare provider.

I personally opt for Nicotine Pouches and tend to side with Nordic Spirit as they are readily available in most major shops in my area and given the fact that I started my nicotine pouch journey with them from day 1, I know they work.

 You can pick up your first tub of Nordic’s here (Bergamot Wildberry Flavour!)

Resistance Bands: Our Verdict

"The gym just doesn't cut it for me anymore!"

Resistance band training is a type of exercise that involves using elastic bands to provide resistance while performing various exercises. It's a popular choice for people of all fitness levels, as it's low impact, portable, and can be done almost anywhere.

One of the major benefits of resistance band training is that it allows you to work multiple muscle groups at once. This means you can get a full-body workout in a short amount of time, making it a great option for busy individuals.

Another advantage of using resistance bands is that they offer a unique form of resistance that can be adjusted based on your fitness level. 

As you become stronger, you can simply increase the resistance by using a thicker band or by wrapping the band around your hand more times. This allows you to progressively challenge your muscles as you improve, ensuring that your workouts remain effective and enjoyable.

There are also a wide variety of exercises that can be done with resistance bands, including bicep curls, tricep extensions, chest presses, and squats. This versatility makes it easy to target specific muscle groups or work your entire body in a single workout.

In addition to the physical benefits, resistance band training can also be a fun and enjoyable way to exercise. Many people find it to be a refreshing change from traditional weightlifting or cardio, and it can be a great option for those who are looking to mix up their fitness routine.

So if you're looking to add some excitement to your workouts, give resistance band training a try. It's a convenient, effective, and fun way to get in shape and improve your overall fitness level.

If you're interested in resistance band training, our best pick resistance band packages are: 

Undersun

FitBeast

Bionix Professional Support

There are many benefits to incorporating resistance band training into your fitness routine, including:

Convenience

Resistance bands are lightweight and portable, making it easy to fit in a workout wherever you are.

Low impact

Using resistance bands puts less strain on your joints, making it a great option for those with injuries or chronic pain.

Full-body workout

Resistance bands allow you to work multiple muscle groups at once, giving you a comprehensive workout in a short amount of time.

Adjustable resistance

You can easily adjust the difficulty of your workouts by using different thicknesses of bands or wrapping the bands around your hand more times.

Versatility

There are a wide variety of exercises that can be done with resistance bands, allowing you to target specific muscle groups or work your entire body.

Improves balance and stability

Resistance band exercises often require you to maintain your balance and stability, which can help improve these important skills.

Fun

Many people find resistance band training to be a refreshing change from traditional weightlifting or cardio, making it a more enjoyable way to exercise.

What science says...

There is scientific research that supports the effectiveness of resistance band training for improving muscle strength, endurance, and flexibility. Resistance bands can provide an effective alternative to traditional strength training exercises, and may be particularly useful for people who have limited access to equipment or are unable to perform certain types of exercises due to injury or other physical limitations.

One study published in the Journal of Sports Science and Medicine found that resistance band training was effective for improving muscle strength and endurance in healthy young adults. Another study published in the Journal of Strength and Conditioning Research found that resistance band training was effective for improving muscle strength and endurance in older adults.

Overall, research suggests that resistance band training can be an effective way to improve muscle strength and endurance, and may be particularly useful for people who have limited access to traditional strength training equipment. However, it is important to incorporate a variety of exercises and modalities into your workout routine to achieve optimal results.

Overall, resistance band training is a convenient, effective, and fun way to improve your strength, flexibility, and overall fitness level.

We're planning a challenge in early 2023, specifically related to resistance bands, you can follow our progress here.

 

 

Challenge Pending: Resistance Band Challenge (30 Days)

Resistance Band Challenge (30 Days)

30 days of constant resistance band usage to show you what sort of strength and/or muscle development is possible with a little commitment.

This is one of the resistance bands that I'll be using:

In terms of resistance band training, it's seriously under-appreciated and under-estimated with scientific evidence that suggests that the body responds to it better than your traditional weights/machines.

It's essentially just a big elastic band and although it can come in a ribbon or tube form, for the purposes of this challenge, I'll be using the band form.

I've purchased the X-Light (5-16kg), Medium (14-27kg)  and Heavy (18-36kg) bands on this occasion.

You can find the exact resistance bands I use here on Amazon.

It's also worth picking up a door anchor too (the same one I use) here. This makes the bands a little more versatile.

What are resistance bands?

Bands provide excellent resistance across virtually every muscle in your body and can be utilised in an alternative way to your usual freeweights or machines, there's nothing that you can't do with a resistance band to what you can do in the gym.

The beauty of resistance bands is the Linear variable resistance it offers so gravity no longer has a say in your muscle development.

Linear Variable Resistance (LVR) means that the load progressively increases as the range of motion increases. Forms of resistance exercise that utilize LVR include resistance bands, chains and some machines. Picture the barbell bench press with 100 lbs of weight on the bar, without the need to set your bench to incline or decline.

Bands provide constant resistance when performing Concentric, Isometric and Eccentric contractions, unlike weights that again are reliant on gravity, typically reliant on the concentric motion the majority of the time.

Research

I take influence from both James Grage and Jeff from Athlean-X, both are incredibly knowledgeable with some brilliant content worth referring to.

As a means to raise awareness for these guys, links to their respective channels are below:

James Grage - YouTube

ATHLEAN-X™ - YouTube

In terms of science, both of the above provide excellent understanding of the mechanics and biology stresses but, my favourite is Dr Jim Stoppani given the in-depth analysis and coverage of the resistance band, you can find his 'workings out' here.

Routine

I've opted for a 3-day split, with multiple areas being targeted on each day.

Comparing the experts (above), I have compiled a list of the exercises that appear to be the most beneficial for each area.

I call this routine, The Scouse Triple.

Chest and Triceps (#1)

Band Chest Press

The Saw

Crossover Push-up

Resistance Push-up

-----

Wrap-around Press

Upper Chest Pullover

Prone Punch-out

Band-assisted dips

Cavaliere Crossover

-----

Band Tricep Kickback (Reverse Grip, Hammer Grip or Palms Up Grip)
Band Overhead Tricep Extension
Band Pushdown
Band One-Arm Pushdown

Back, Shoulders and Biceps (#2)

Band Upright Row
Band Lateral Raise
Band Overhead Jackhammers
Band Pull-Aparts
Band Overhead Shoulder Press
-----

Band Shoulder Press
Band Serratus Punches
Band Reverse Fly
Band Face-Pulls
Band Bent-over Row

-----

Band Concentration Curl
Band Bicep Curls
Band Hammer Curl
Single Arm Resistance
Single Arm Resistance
-----

Single Arm Resistance Band Hammer Curl
Resistance Band Bicep Curl
Resistance Band Reverse Resistance Band
Band Reverse Bicep Curl 

Legs (#3)

Band Thrusters
Band Squat

Band Extension

I'll be performing 3-4 exercises from each group (each component) for this 3-day split.

In the meantime, you might want to take the opportunity to grab yourself a set of bands here in preparation and do the challenge with me.

Content coming soon...