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How To Use "Crescendo Fasting” For Fat Loss The ﬁrst thing you need to know abo

How To Use "Crescendo Fasting” For Fat Loss The ﬁrst thing you need to know about women and intermittent fasting is that the female body tends to respond much differently to calorie restriction than the male body. It’s been reported that women typically ﬁnd experiencing results trickier than men. While the physiological and weight beneﬁts are still very possible, sometimes a modiﬁed approach is required to ensure the delicate female hormone system is fully supported. When it comes to the female body, there are speciﬁc biological truths about fasting, and if you ignore them, they will keep you from reaching your body and ﬁtness goals. In the following guide you will learn the simple techniques that you can use to experience the most beneﬁts from following an intermittent fasting course. Women’s Guide To Intermittent Fasting 1 WOMAN’S GUIDE TO INTERMITTENT FASTING According to research, some of the benefits of intermittent fasting may include: * Sustainable weight loss * An increase in lean muscle mass * More energy * An increase in cell stress response (which could increase resistance against some diseases) * A reduction in oxidative stress and inflammation * Improvement around insulin sensitivity in overweight women * Increased production of neurotrophic growth factor (which could relieve depression, boost cognitive function, and protect against neurodegenerative diseases, such as Alzheimer’s) Now, here’s the tricky part. Although intermittent fasting may have its benefits, women are naturally sensitive to signals of starvation. Because of this, intermittent fasting for women should be practiced in a more careful manner. When the female body senses it’s headed towards famine, it will increase the production of the hunger hormones, ghrelin and leptin, which signal to the body that you’re hungry and need to eat. Additionally, if there’s not enough food for you to survive, your body is going to shutdown the system that would allow you to create life. This is the body’s natural way of protecting a potential pregnancy, even if you’re not actually pregnant or trying to conceive. It’s not that you’re intentionally imposing a famine upon yourself — but your body doesn’t know that. It doesn’t know the difference between true starvation and intermittent fasting, which is why it defaults to this innate, protective mechanism. Women’s Guide To Intermittent Fasting 2 The Science-Based Pros & Cons Of Intermittent Fasting For Women Fasting has great benefits - if you do it right. Therefore, some of the cons due to hormonal imbalances brought on by following certain intermittent fasting protocols may also lead to: Irregular periods and amenorrhea (complete loss of period) Metabolic stress Shrinking of the ovaries Anxiety and depression Fertility issues Since all of your hormones are so deeply interconnected, when one hormone is thrown off balance, the rest are also negatively impacted - similar to a domino effect. These chemical messengers that we refer to as hormones regulate nearly every function in your body — from energy production, to digestion, metabolism, and blood pressure — therefore it’s important to avoid disrupting their natural rhythm. With all of these drawbacks, you may be wondering: could you (and would you still want to) practice intermittent fasting as a female? If you take a more relaxed approach, the answer is yes. When done within a briefer timeframe, intermittent fasting can still help you reach your weight loss goals and provide the other health benefits previously mentioned, without messing up your hormones. This gentle approach is referred to as “crescendo fasting”. Women’s Guide To Intermittent Fasting 3 Difficulty sleeping 1 Select 3 days a week (non- consecutive) and instead of fasting for 16 hour periods, start with just 10 hour fasting periods. 2 Once you’ve adjusted comfortably with this schedule, the next week you can add an hour to your fasting period. 3 It’s best for women to keep their fasting periods between 12-14 hours max to avoid any potential symptoms. Women’s Guide To Intermittent Fasting 4 Intermittent fasting for women can be hard on your body if you are new to it or if you jump in too quickly. So if you are a woman or trying fasting for the first time, you might benefit from modified — or crescendo — intermittent fasting. Crescendo fasting only requires you to fast a few days a week instead of every day. The common consensus is that women experience a lot more benefits from doing it this way without accidentally throwing their hormones into a frenzy. This is a more gentle approach that helps the body more easily adapt to fasting. And if women do it right, it can be an amazing way to shave off body fat, improve inflammatory markers, and gain energy. Not all women need crescendo fasting, but it will ensure success in most. Here’s how you can start crescendo fasting: How Women Should Fast: “Crescendo” Intermittent Fasting Women’s Guide To Intermittent Fasting 5 What About Calories And Macros? It would be easy if we could recommend a ‘ideal ratio’ of carbohydrates, fats, and proteins to consume during your eating time frames. However, the reality is much more complicated than this. Requirements for dietary macronutrient intake significantly depend on the individual and her goals. Here’s everything you need to know to determine the macronutrient breakdown that is right for you: STEP 1: CALCULATE YOUR BASAL METABOLIC RATE The very first number you need to determine when planning your intermittent fasting diet is the number of calories that your body needs or your basal metabolic rate (BMR). This is the rate at which your body uses energy to stay alive. There are a number of calculators online that you can use or follow the equation below: THE CALORIES YOU NEED STEP 1: CALCULATE YOUR BMR BMR FOR MEN = 66 + (6.2 x WEIGHT IN POUNDS) + (12.7 x HEIGHT IN INCHES) - (6.76 x AGE IN YEARS) BMR FOR WOMEN = 655.1 + (4.35 x WEIGHT IN POUNDS) + (4.7 x HEIGHT IN INCHES) - (4.7 x AGE IN YEARS) STEP 2: CALCULATE YOUR ACTIVITY LEVEL Little to no exercise Daily kilocalories needed = BMR x 1.2 Light exercise (1-3 days per week) Daily kilocalories needed = BMR x 1.375 Moderate exercise (3-5 days per week) Daily kilocalories needed = BMR x 1.55 Heavy exercise (6-7 days per week) Daily kilocalories needed = BMR x 1.725 Very heavy exercise (twice per day, very heavy workouts) Daily kilocalories needed = BMR x 1.9 BMR X ACTIVITY LEVEL = DAC (YOUR DAILY AMOUNT OF CALORIES) THE HARRIS-BENEDICT EQUATION Women’s Guide To Intermittent Fasting 6 What About Calories And Macros? The calculation will give you a ‘daily calories target.' Now, in order to achieve weight loss, a calorie deficit is recommended. To reach your ‘weight loss calorie target,' simply multiply your ‘daily calories target’ total by 0.8 and you will have a calorie total to aim for that will support your weight loss goals. * A gram of protein contains 4 calories * A gram of carbohydrates contains 4 calories * And a gram of fat contains 9 calories Women’s Guide To Intermittent Fasting 7 STEP 2: DETERMINING YOUR MACRONUTRIENT RATIO The next step is to identify your target macronutrient ratio based on your target goals. Unfortunately, there’s no such thing as a “one size fits all” golden macronutrient ratio for all women. Depending on your goals, different macronutrient ratios can be used in order to reach one’s ideal body. For those who are seeking weight loss, it’s recommended to start with a “moderate-carb” ratio and then aim to follow the “lower-carb” or “ketogenic” ratio for long-term fat loss. Women’s Guide To Intermittent Fasting 8 STEP 3: CALCULATE YOUR PERSONAL NEEDS As mentioned in the beginning, one crucial factor to consider is the total calories you take in. No macronutrient mix can save you if you eat way too many calories or way too few. After you’ve calculated your BMR and you’ve selected your target macronutrient ratios, you can break down your macros so you know how many calories you should spend on each macronutrient. To give you an example: On a 1,700 calorie diet to lose weight, let’s select a calorie breakdown of 10% carbs, 60% fat and 30% protein. This is an example of a “keto” style diet. * 200 calories / 4 calories per gram = 50g carbs * 500 calories / 4 calories per gram = 125g protein * 1000 calories / 9 calories per gram = 111g fat Women’s Guide To Intermittent Fasting SHREDFAST PHASE BREAKDOWN WORKOUT DURATION WORKOUT FREQUENCY METHOD WORKING SETS REST PERIODS TIME UNDER TENSION PHASE 1: 30 DAYS PHASE 2: 30 DAYS PHASE 3: 30 DAYS 20 minutes 20 minutes 20 minutes 3x per week 3x per week 3x per week Bodyweight Bodyweight & Dumbbells Bodyweight, Dumbbells, and Cardio 3 supersets repeated 3x total 3 supersets repeated 2x total 3 supersets repeated 2x total 30 seconds between supersets 30 seconds between triple sets 30 seconds or less between triple sets 40 seconds (total per superset) 90 seconds (total per triple uploads/Industriel/ womens-fasting-guide.pdf