Let’s get the fasting and weight-loss debate out of the way first.

“Fasting” refers to an extended period of time in which you consume no food, typically for 3 to 7 complete days!

“Intermittent Fasting” is defined as: not eating, or eating less, for much shorter periods of time – typically 8 to 24 hours.  You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.

Despite what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast (but can you sustain it).

Hunger is usually not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time. No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.

Sadly though, the majority of people doing fasts and cleanses are doing them for the wrong reason: weight loss.

But can you blame them?

(Hell no, they’re just looking for results and a solution to their problem)

Even though you may lose weight quickly, it’s temporary. “Fasting” can induce metabolic changes and hormonal dysfunction that can make losing body fat / gaining muscle in the future that much more difficult. Weight loss aside, there may be some real benefits for “Intermittent fasting,” especially in the form of “alternate-day fasting,” according to Cal Berkeley.

Researchers at the University of California, Berkeley, fasted mice on a reduced-calorie diet (25% of their usual dietary intake) on alternate days, but allowed them to eat whatever they wanted on non-fast (“feast”) days. “We found that fasting can reduce cell proliferation rates in skin and breast,” said lead researcher Krista Varady. “That’s equivalent to a decrease in both breast and skin cancer risk.”

Varady’s mice studies have been followed up with nearly 20 human trials, and the results have been impressive. On “fast” days, participants ate up to 500 calories and on “feast” days they ate whatever and however much they wanted. Alternate-day fasting appears to lower measures of cardiovascular risk and help with weight loss, regardless of whether one’s regular diet is high or low fat.

Importantly, research has shown that dietary compliance with the program is high (86% in one study). And the consistently promising results seem to be amplified when you throw exercise into the mix – one study showed that while either alternate-day fasting or exercise reduced body weight and had favorable effects on cholesterol, subjects who did both had superior results when compared to the subjects who only exercised or only fasted.

Bottom line, we’ve known for a while that eating less calories can produce a bunch of health benefits, largely by producing less metabolic wear and tear. I suspect that intermittent fasting – in one form or another – is going to turn out to have a lot of advocates. But it’s still a little too early to for me to recommend without reservation.

In strength,

Coach Graham


WOD 062816

Have you ever gone to Europe?

DeadLift Warm up

3 rounds:
300m Row
15 Good Mornings with empty bar
30 Second Glute Bridge
20 Iron Crosses


Every 2 minutes, for 16 minutes (8 sets):
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

Metcon (Time)

For time:
Row 1000 Meters
5 Rounds
10 KB swings
5 Handstand Push-Ups
3 Deadlifts (225/185)

Cut Season Cash Out

30 Boxer Sit ups

Out of Town WOD



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