Intermittent fasting. How to start?

You probably came across this term many time or at least 5:2. If not, you must be new to dieting. I decided to write post to give you all idea how to design first split and start fasting. As I mentioned before 5:2 you must know there are many concepts of intermittent fasting and 5:2 is one of those. I’m talking today about 24h when you fast and eat in same windows every day.

So is it diet at all? In my opionion no. It can generally be a lifestyle that can serve you for different goals: fat loss, callorie controller, not snacking commitment, bulking, eating less, eating more, healthy eating etc. Most of people use it as temporary fix for fatloss.

How does it work? In nutshell you split 24h into 2 periods: fasting and eating. Best to adapt it to you lifestyle. So as example typical 12/12 split will be from 8am to 8pm eating and 8pm to 8am fasting.

But let say you work from 6am so you normally having your breakfast 5am. In that case split need to be 5am-5pm.

So how to start? Best if your first split devide 24h to halfs so 12/12. By fasting you need to understand completely zero callories. That means no snack, no nuts, no cellery sticks, not even milk to your tea or coffee, don’t have to mention sugar. In eating window you try to keep your meals as healthy as possible. Avoid sugars, increase proteins, loads of veg to give body nutritions after fasting period.

How flexible it is? Very but try to keep length of windows fairly same. So if you commit 12/12 that what you do everyday. What if you going out? Let say you planning to drink or eat until midnight. Then you start your fasting as usual (let’s say 8pm), but at morning you postpone first meal to 12pm. It will make fasting 16h, but don’t worry you have next 12h for eating and drinking. Next day you start eating again at 12pm but finish at 8pm shortening eating window. Then you back to first meal at 8am and continue your regular split. Easy? Very.

Try it. Let me know how you find this diet. I will definitely posting more about intermittent fasting so stay tuned.


Sober night out

Is that even possible? Some people may even say what’s the point even going out. There is, honestly there is. I can’t say I’m big on going out and partying, but if I do I drink very little or like recently not at all. I’m finding those parties higher in quality. You in full control what is going around, you remember who you was talking to and you coming back home nice and fresh 🙂 Most important you don’t drag your body through horrible process of hung over and recovery after alohol. Also it’s extremely money and energy efficient. On bank holiday weekends you can easily go out 3 nights in row, be fit and glam each time and still come back home with change in pocket.

Don’t drink. Stay healthy,


Boxercise at lark Lane Community Center

Many times I heard from you all guys that you are border with repetitive circuit training or HIIT training that is designed and predictable to every second. I was thinking what fartlek type of training may be most enjoyable by my clients and the answer was obvious. Boxercise! That is great cardiovascular training, not too repetitive and there is load of fun and laugh. Continue reading “Boxercise at lark Lane Community Center”

Balance Flex starts on monday

I’m starting with new group exercise at Great Homer Street Gym. We focus on flexibility and balance. Have you ever struggled with ideas for stretching exercises after your workout? Are you worry your balance isn’t best? That combined classes are designed to target those two aspects. Small class, loads of yoga, pnf stretching, balance exercises in pilates approach. All those to keep you body nice and in shape.

For details visit this link.

Stay healthy, stay flexi,