72 Days until the end of the decade, and 72 days to lose the gut challenge…



Days 19 and 20

Good morning to you all. How was your Friday night?

We’ve come to the end of the third week of this program. Out of the thirty or so people who have taken on the challenge, most have lost a minimum of 5kg’s in fat. That in itself is amazing and vindicates this whole approach.

I would suggest that small changes made over the various areas of one’s life, will have a drastic effect on the overall performance of your weight loss.

If I had only given you a new gym program, you would have made some progress. — but the combination of the 4 area’s ie the introduction of intermittent fasting, the cutting out of carbs and sugar, the circuit training and finally the awareness that better sleep is super important, — all of these have a cumulative effect on the process… The benefits derived from each area, literally stack on top of one another and the compounding effect makes the changes to your body…. cumulative.

I would like to offer you a small reference guide to each area of the Thorfit pillars. Next time you’re about to reach into the cupboard to grab a cookie at 8am, you may just want to flash these cards in front of you.

FAST










2016 NOBEL PRIZE WINNER SCIENTIFICALLY PROVES THAT FASTING IS GOOD FOR HEALTH

“Ohsumi’s discoveries have led to a new paradigm in our understanding of how a cell processes its contents. His discoveries have opened new ways of understanding the fundamental importance of autophagy for a large number of physiological processes, such as adaptation to starvation and response to an infection.”










FEAST

The traditional food pyramid is obsolete and science is proving that in order to eat well, you need to consume that which also eats well.

  1. Grassfed

  2. Ketogenic

  3. Sugar Free

  4. Non GMO

  5. Gluten Free

  6. Mold Toxin Free

By addressing what you put into your body you have less inflammation

Less inflammation = more energy for house

keeping (fighting decay and disease)

MOVE










The great thing about not hanging your hat onto one particular system is that you can keep an open mind. As the fitness industry becomes more sophisticated, we are left to choose what works for us. We may all be at differing stations in our lives. If you’re over a certain age, you may be feeling the adverse effects of years of misuse of the joints. Your shoulder may be taking strain, or your body has faded to a state of “old” — through years of neglect. Awareness of functional movement systems and High-intensity training, can repair it all systematically, leaving you stronger whilst correcting your posture.

SLEEP










We are in the midst of a sleep deprivation crisis writes Arianna Huffington, the co-founder, and editor in chief of The Huffington Post. And this has profound consequences — on our health, our job performance, our relationships, and our happiness. TIMES magazine MARCH 2017 speaks of the importance of an undervalued part of our lives….Sleep!

Reduce the risk of Alzheimer’s disease, Allow your body to do its housekeeping.

We show you how to make the most of your sleep so that your waking

hours become more energetic and rewarding.

Yesterday we spoke about GH — GROWTH HORMONE, and today, I want you to meet an ally in the weight loss industry…

LEPTIN

We’ve all seen a friend drop 20 lb (9 kg) with ease and then have trouble losing the next five, right? Perhaps it’s even happened to you. It’s frustrating to experience, and like most weight-loss phenomena, its roots are linked to your hormones; specifically, a hormone called leptin. Named for the Greek word leptos, meaning “thin,” leptin is produced in your fat cells — which means that the more fat you have, the higher your baseline levels of leptin will be. Here’s why this is important: one of the master hormones, leptin influences the production and secretion of other hormones that regulate metabolism, such as thyroid hormones T3 and T4. When leptin levels are high, your production of T3 and T4 will also be relatively high, allowing you to burn fat faster; when leptin levels drop, these other hormones go too.

The fact that leptin is produced in fat cells is an important reason why it’s easier to drop weight when you have more excess weight to lose. However, leptin levels also share a direct relationship with caloric intake — when you eat fewer calories, your leptin levels drop considerably. This, in turn, lowers your other fat-burning hormones, bringing your fat loss to a crawl. For this reason, leptin is often called the anti-starvation hormone — your body is slowing your metabolism to keep you alive when food is scarce. This means that leptin decreases your hunger. That’s great for survival, but it creates a pretty clear fat-loss catch-22: you need to eat less to burn fat, but eating less compromises your body’s ability to produce leptin. And the less leptin you produce, the hungrier you become and the more likely you are to eat more than you need.

levels of leptin will be. Here’s why this is important: one of the master hormones, leptin influences the production and secretion of other hormones that regulate metabolism, such as thyroid hormones T3 and T4. When leptin levels are high, your production of T3 and T4 will also be relatively high, allowing you to burn fat faster; when leptin levels drop, these other hormones go too. The fact that leptin is produced in fat cells is an important reason why it’s easier to drop weight when you have more excess weight to lose.

However, leptin levels also share a direct relationship with caloric intake — when you eat fewer calories, your leptin levels drop considerably. This, in turn, lowers your other fat-burning hormones, bringing your fat loss to a crawl. For this reason, leptin is often called the anti-starvation hormone — your body is slowing your metabolism to keep you alive when food is scarce. This means that leptin decreases your hunger. That’s great for survival, but it creates a pretty clear fat-loss catch-22: you need to eat less to burn fat, but eating less compromises your body’s ability to produce leptin. And the less leptin you produce, the hungrier you become and the more likely you are to eat more than you need.

What this means, is that you need to keep your leptin levels elevated if you wish to continue making progress. For now, let’s keep the following leptin boosting tactics in mind

Fast at least sixteen hours in a day Include strategic cheat meals Perform resistance training Eat a high protein diet Don’t eat too much sugar Don’t drop your calories too low, ie not more than 500 cals below maintenance.

As Saturday and Sunday welcome you to a chilled weekend, I want you to keep up the good work. On Saturday, engage in some active rest. Do something that’s a break from the gym. Cape Town was voted the city with the most natural beauty in the world. You may have dragged yourself to the gym on 4 days this week, but now it’s time to grab the dog/kids/significant other, and get out into nature. This form of active rest can be very restorative for the brain and overall happiness. Stop and smell the roses.

Finally, please do lean into your cheat day. Last week, we all did have a cheat day, but some of you were tentative about the quantity of the food eaten, because they did not want to do too much damage. Then when Monday Fast day came, they felt flat. That’s because you did not load up on enough food during your cheat day. I give you permission to eat your cheats without feeling bad.

Have fun this weekend, — know that you’re doing a great thing here. Stick with it and have fun.

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#fast #feast #move #repeat