Fasted Training – Yay or Nay? 1 1532

Some people absolutely hate fasted training, but there are also those who swear by it. Regardless of which side you’re on, there’s no denying the benefits and results one can attain from fasted training. What is fasted training? Basically, fasted training is the act of training or working out while your body is in a fasted state. A fasted state is not limited to “an empty stomach.” It could also pertain to a period of time wherein the individual has gone five or more hours without food or drink that contains calories.

If not performed properly and with the correct precautions, fasted training can definitely be counterproductive to your goals since it may impede recovery. (1) Additionally, lean muscle tissue is at a greater risk of being catabolized as energy during long, fasted states. In order to reap the benefits of fasted training, it’s important to know what body parts/muscle groups to train, the intensity at which you should work out, and which supplements to take and when.

Adjusting to Fasted Training

It’s very important to understand that your body will need to adjust to fasted training. For most individuals, the adjustment period may take up to 1-2 weeks. A select few may be able to adjust in less than a week and others may take longer than two weeks which is why it’s important to pay close attention to how your body responds to fasted training. During this time, it is highly recommended to train smaller muscle groups during the adjustment period as you may feel weak and lethargic due to the lack of food that you have been previously accustomed to.

Going straight to your regular training program, especially if it contains heavy compound movements, may prove to be too taxing to your central nervous system, thereby prolonging recovery time in between sessions. (2) Furthermore, it could be dangerous and may even increase your chances of getting injured.

Avoid Training Big Muscle Groups Right Away

Avoid training big muscle groups such as legs, back, chest, and avoid HIIT (high-intensity interval training). Instead, opt to do smaller muscle groups such as deltoids, biceps, triceps, calves, forearms, and perform only light cardio. Incorporate the bigger muscle groups only once you get accustomed to fasted training. There is always a risk of low blood sugar levels, also known as hypoglycemia, in a fasted state and can result in headaches, dizziness, and fainting, so transition slowly to give your body time to adjust.

Modify Your Training Intensity

Keep in mind, your body still has to adjust to training fasted so be sure to pay close attention to how your feels during and after your training. Are you exhausted? Do you still have the energy to go about your day? Do you feel lightheaded and undernourished? If you’re having a difficult time recovering, lower the weight or decrease the number of sets you perform for each exercise. (3)

Conversely, if you truly feel that you are capable of doing more and the weight is moving fast, increase the intensity gradually. This can be done by using heavier weight, keeping rest times shorter, adding more repetitions, or adding more sets per exercise.

Supplements for Fasted Training

Studies show that fasted training can significantly help with fat loss since insulin levels are very low when the body is in a fasted state. (4) When insulin levels are low, the body becomes more efficient at using fat as energy for your training. Unfortunately, your muscles can also be used by the body for energy which is why correct supplementation is vital for muscle preservation.

BCAAs (branch chain amino acids) should be taken before training to prevent your body from going catabolic and possibly losing the muscle. (5) Those who train for an extended period of time, roughly more than an hour and a half, should sip on BCAAs throughout their training session to reduce the risk of muscle loss.

A pre-workout supplement can give you a much-needed energy boost to get you through hard training sessions and may actually improve your workouts. (6) At times, getting that extra kick of energy can turn a training session where one simply just goes through the motions, into a training session with intensity for every repetition. Remember to always listen to your body. A pre-workout supplement can mask the symptoms of overtraining and eventually lead to excess fatigue resulting in missed training sessions.

A very popular fat loss stack that is meant for fasted training is the yohimbine HCL, l-tyrosine, and caffeine stack. Studies show that this stack is effective for targeting stubborn fat areas. (7) For women, these areas are the triceps, hips, lower abdomen, and legs. For men, it’s the lower back and love handles. The yohimbine HCL, l-tyrosine, and caffeine stack has proven to be effective when the body is in a fasted state.

The Final Word

Is fasted training right for you? It could be, however, if your current pre-workout nutrition protocol is already working for you, there’s no need to take unnecessary risks on fasted training.

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Patricia is a bodybuilding competitor and certified personal trainer. Over the years, Patricia has helped clients achieve remarkable transformations through one-on-one personal training and online coaching. These include weight loss, fat loss, muscle gain, and overall health and fitness. Her long-term goals include promoting a sustainably fit lifestyle through a flexible diet and sound training practices.

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Red Algae as a Skin Care Ingredient 0 225

Red Algae
Sanseti's 4-Step Skin Essentials Kit
Sanseti’s 4-Step Skin Essentials Kit

If you have been following me and by blogposts over the years you know how much I love skin care. And how much I have grown to love and review healthy skin care. Because what we put on our skin effects our health. Hormones, toxicity, skin disorders, and much more. I have found that I am enjoying a lot of amazing skin care with some great ingredients. And Red Algae is one. Below let me break it down to you the greatness of this oceanic plant.

Algae has been used in skin care for thousands of years. It’s been dubbed a “miracle ingredient” and the “ocean’s most potent secret,” and there are even entire skin care lines and brands dedicated to using algae and other marine extracts (you’ve heard about Sanseti, right?). Well I will be reviewing Sanseti. And unfortunately other brands like La Mer have so many chemicals along with its great ingredients that it really has no benefits to speak of. And this is my opinion on my use of this cream and my research on its ingredients. Like I said read your labels. Learn what it good and bad for your skin.

There are two primary types of algae: macro and micro. Macro is large-scale type that’s visible to the naked eye. It’s the stuff you see floating in the ocean and think of first when someone says the word “algae.” This includes seaweed, kelp, and laminaria (the brownish red seaweed that’s typically found in Japan). Microalgae, as you probably guessed, is super tiny. In fact, it’s a “single cell” algae, and you can’t see it without a microscope. This type is often found in freshwater and marine systems in both water and sediment.

Image result for red algae

Algae’s Skin Care Benefits

Micro and macro algae are both found in skin care products and boast numerous benefits. Most notable, perhaps, is its ability to instantly hydrate and condition the skin. Upon using products containing this ingredient, you’ll notice a more supple, moisturized complexion that’s soft to the touch.

Algae is also an antioxidant, meaning it protects your skin from free radicals that cause premature aging. In that sense, it’s an excellent ingredient for those who are worried about aging skin which is, well, most of us! Finally, it is high in essential amino acids, proteins, and a variety of vitamins—including vitamins A, B, C, and E. Talk about a loaded, super ingredient!

Skin types that benefit most from algae-infused products are dry skin, sensitive skin, and those who want to combat and prevent signs of aging.

Now let me name some amazing skin care lines that have this beautiful ingredient. And I do know that they all are amazing for you and your skin health.

Sanseti

Elemis

Algenist

Look for my review and blogpost on Sanseti soon!! I will pick my favorite product from the line next week and post about it on Instagram, Twitter, and Facebook!!

~Tiffany♥

3 Alternative European Wine Destinations 0 317

Winery Fun

Taking the road less traveled can be unnerving but it leads to discovering the unknown and is rewarding in many ways. Looking at wine with the same philosophy can lead us to discover flavors, aromas, and even history and places that are little known to the masses. Visiting obscure wine regions give the benefits of regions with fewer tourists and more affordable travel and tasting costs. Plus the wineries are typically more welcoming and spend more time with their guests than those of more famous wine regions. For your next wine holiday, branch out and take a look at some of the below destinations.

Slovenia instead of Northern Italy

Travel east from northern Italy just across the border into Slovenia to find one of the most forgotten wine countries in Europe. Wine lovers travel all over Italy to visit famous regions such as Tuscany, Barolo, and even as far east as Friuli Venezia Giulia, completely overlooking the wine of Italy’s neighbor, Slovenia. Simply cross the border to enter into epic wine regions with distinct wines for half the price. The wine regions of Slovenia are concentrated along the border of Italy and west of the country along the border of Croatia and Hungary. Visiting Slovenia is a great opportunity to visit the world famous Hiša Franko restaurant which has a comprehensive wine list of the most intriguing Slovenian wines in the country.

Wineries to visit:

Pasji Rep – Pasji Rep is located in Vipava Valley where the contrast of the valley and mountains makes for stunning landscape and an ideal grape growing climate. Pasji Rep practices organic viticulture and makes exceptional wines with native grape varietals like Zelen.

website: http://www.pasji-rep.si/

Pasji Rep Wine
Source: Pasji Rep Wines

 

 

 

 

 

 

 

Kabaj – Kabaj has helped bring international fame to Slovenian wines outside of the country. They specialize in traditional wines with skin contact, otherwise known as “orange wines” made in a very clean and elegant style. The winery is located right along the border of Italy in Brda, yet the region’s wines and terrain are completely distinct.

website: https://www.kabaj.si/en/

Kabaj Winery
Credit: Kabaj Winery

 

 

 

 

 

Samos instead of Santorini

If you’re looking to get away from heavy tourism and looking for an island a bit less discovered, travel to the charming and colorful island of Samos. This hilly island is full of breathtaking views, intimate beaches, and almost 1,400 hectares of vines in this 43 km (27 mi) long island. Closer to Turkey than mainland Greece, Samos has an impressive wine heritage possibly dating back as far as 1200 BC. Greek mythology claims that Dionysus taught the people of Samos about viticulture and winemaking as a thank you to the people for their help in defeating the Amazons. The island mostly cultivates muscat and makes mainly sweet wines.

Wineries to visit:

Nopera – Nopera is a pioneer in Samos as the first winery on the island that broke off from the tradition of selling to the island’s cooperative to produce and bottle their own wines. Nopera practices organic viticulture and makes exquisite dessert wines made traditionally by drying muscat grapes under the Greek sun to concentrate sugar and flavors.

website: http://noperawine.com/en/about

Nopera Winery
Credit: Nopera Winery

 

 

 

 

 

Jura instead of Burgundy

The famous wines of Burgundy hold an incredibly high reputation, drawing in visitors regularly to witness the hills of its Grand Cru vineyards and magical cellars. Meanwhile, just a 30-minute drive east from Burgundy, wines are being made from the same grape varietals plus a few unique native varietals which are more distinct, more interesting, and most affordable. This is the mountainous region of Jura. The Jura sits at the foothills of the alps with vineyards lining the rigid terrain. The breathtaking vineyards of Chateau Chalon can be looked at as the Grand Cru of the Jura, which makes wines entirely from the indigenous varietal of Savagnin. This wines are marked by their unique aging process and must be aged for over 6 years in barrel. In comparison to Burgundy, these wines are a steal for the price.

Wineries to visit:

Domaine Berthet-Bondet – Located in the charming village of Chateau Chalon, this father-daughter team makes world-class wines. Enjoy traditional Jura wines plus some wines made from Pinot Noir and Chardonnay at a quarter of the price of Burgundy.

website: http://berthet-bondet.com/

Domaine Berthet-Bondet
Credit: Domaine Berthet-Bondet

 

 

 

 

Domain Baud – Domaine Baud is located south of Chateau Chalon and holds vineyards throughout the region making wines of various sub-appellations. The winery is run by the 9th generation, a pair of 20 somethings making sophisticated wines with traditional techniques and working certified sustainable in order to respect the biodiversity of the land.

website: http://www.domainebaud.fr/

Domain Baud
Credit: Domain Baud

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