About TheFatExecutive

Richard is, or at least was the Fat Executive. After losing 5 stone of fat he now helps others lose weight through his blog www.TheFatExecutive.com

Fast4: Life ebook

Lose Weight Easily. Live longer. Be Healthier

A simple weight loss plan that fits into everyone’s daily lives

  • No calorie counting or restrictive eatingebook-cover_web
  • Eat as much as you like of the food we were designed to eat
  • No fad diets or complicated recipes
  • Simple changes that make a big difference
  • Never go to bed hungry, but still fast for 24-hours
  • Eat with you family
  • No need to spend hours weighing and preparing food

Fast 4: Life takes the best elements of the most effective diets, bringing together intermittent fasting, the revolutionary weight loss method made popular in other fast diets such as 5:2, warrior diet and alternative day fasting, combining it with a way of eating as much as you like of the foods that we were designed to eat (paleo diets), and creating a program that is both easy to follow, and highly effective.

Simple Changes to everyday life

By making a few simple changes you will enjoy:

  • Significant weight loss, initially rapidly, then sustainable in the long term.
  • Huge health benefits
  • A longer life

Personal experience

Based on Richard’s personal incredible weight loss experience of losing 70lbs of fat and keeping it off, and 1’000s of hours of research. Fast4: Life is a comprehensive weight loss and health based way of eating that will fit into everyones day to day lives.

Unlike 5:2, and other intermittent dieting programs, Fast4: Life puts you in a proper fully fasted state giving you much greater health and fat burning benefits.

The Fast4: Life 3 part program:

  • Phase 1, Blast: Lose weight rapidly initially
  • Phase 2, Burn: Sustainable long-term weight loss
  • Phase 3, Maintainance: To ensure that the weight doesn’t go back on

Learn about:

  • What food to eat and what to avoid
  • How to easily overcome hunger
  • A simple trick that allows you to eat everyday, and go to bed full, but still to do 24-hour fasts
  • How to measure and track your progress, whilst keeping motivated.
  • Great tips on how to make fasting as easy as possible
  • Why eating a little is sometimes harder than eating nothing for short periods
  • The huge health benefits of intermittent fasting combined with eating the foods we were designed to eat
  • Tips on training for weight loss and a sample program

Find it on:

Amazon UK here:

Amazon US here:

 

The problem with dieting

ObesityLast week, I read with horror the latest obesity figures.

In the UK, 64% of adults are classed as being overweight or obese, and in the US that figure stands at an eye watering 70%.

With the average American making 4 weight loss attempts per year, and its diet industry valued at over $60billion, clearly something isn’t working.

So where does it go wrong and why don’t diets work?

The obvious starting points are:

  • We live much more sedentary lives than we ever have done before
  • We have easy immediate access to cheap high calorie foods
  • We have added food groups that we are not designed to eat.  Eg. Grains, and dairy
  • We are addicted to sugar

The result of all of the above is an epidemic in Type II diabetes, cancers, and heart disease.

Interestingly statistically the best indicator of future weight gain is if you have tried to diet.

So what is so wrong with the diets that we are encouraged to follow?

Well first of all, for a short period of time, most diets do work. The problem is sticking with them, especially when you are then battling against your body, which starts to panic because it thinks it is starving, and produces lots of hormones (such as Cortisol, Leptin and Ghrelin) to try and make you quit.

The other issue is that over time calorie restrictive diets burn muscle which in turn lowers your metabolism, so the weight loss slows down until it eventually grinds to a halt, at which point you give up, eat normally and pile the pounds back on again. Before going on to chose a different diet to fail at.

Finally, I think that diets involve far too much effort. Either its weighing food, counting calories or making complicated fussy meals, which over time become boring and onerous, and the diet breaks.

So the perfect diets must be:

  • Healthy
  • Simple to follow
  • Not counting of calories
  • No fussy meals or lots of preparation
  • Sustainable in the long term
  • Be effective at burning fat
  • Not burn muscle mass lowering metabolism

And the answer, of course is…Intermittent fasting.

Not the low calorie day’s version such as 5:2, but as close to no calories as possible (lets say 50 max).

To gain the most benefit, each fast should be 24 hours long (1 to 3 times a week) and you should eat every day (ideally dinner).

On non-fasting days you should eat a healthy balanced diet (though cutting some starchy carbs, diary and alcohol will make you feel a whole heap better), and you should eat as much as your body tells you to.

By fasting as well as weight loss you also gain huge health benefits including:

  • Reduced blood sugar and Increased insulin sensitivity (diabetes)
  • Reduced blood pressure and LDL (bad) Cholesterol. (Heart disease)
  • Reduced growth hormone IGF-1 (cancers)
  • Increased brain derived neurotropic factor (BDNF) – Mental illness and decline
  • Improved mood and self esteem
  • Causes autophagy (repair genes activated and increased longevity)
  • Reduced system inflammation (Diseases and asthma)

And the best thing is it is much easier to do than you would imagine.

So if you haven’t tried it, give it a go and enjoy the results.

 

Important note: Before you fast make sure you are healthy enough to do so. Please check with your doctor first and anyone with a history of eating disorders, low blood pressure or any other medical condition should avoid it. The advice on diabetes is mixed so suggest it is best avoided unless under medical supervision.

5:2 Diet review

The fast dietBackground

The 5:2 fast diet was popularized by TV presenter and medical journalist Dr Michael Mosley for its health benefits and weight loss.

The Fast Diet by Dr Michael Mosley and Mimi Spencer 

Diet summary

Based around Intermittent fasting, it recommends you eat well for 5 days a week, and then reduce calories to 500 (for women) or 600 (for men) on 2 non-consecutive days.

The good bits

  • As you would expect from a book written by a Doctor, the science and background to the benefits of fasting are well researched, well communicated and generally excellent.
  • There are lots of good tips for making the program work, along with personal examples making it feel more human
  • Includes recipes and ideas of meals for the fasting days
  • Author’s experiences add to its accessibility, making you feel that if they can do it so could you.

Not so good bits

  • My main issue is that it isn’t real fasting if you are eating 500 calories, and as a result you are missing out on some of the fat burning effects by not being fully fasted.
  • No real program and relies on its flexibility but suspect some would have preferred a more clearly laid out structure and plan.
  • You are still having to faff with counting calories (which can cause confusion especially on the non fasting days – clear when you read Facebook group comments)
  • Whilst it talks about eating a low GI diet, it could have focused more on the healthy eating.

Conclusion:

  • A well written and great introduction to intermittent fasting, but should have gone just a little bit further, and taken its own science to the proper logical conclusion, rather than diluting it.
  • Would highly recommend it for first timers, but think with a few minor tweaks it could have been a classic

Scores

Effectiveness             4/5

Simplicity                   4/5

Sustainability             5/5

Healthiness                4/5

Overall:                       17/20 

Other Books about the 5:2 Diet:

The Fast diet recipe book by Mimi Spencer and Dr Sarah Schenker

The 5:2 diet book by Kate Harrison

The Ultimate 5:2 Diet Recipe Book by Kate Harrison

The 2-day diet by Michelle Harvie and Tony Howell

The 2-Day Diet Cookbook by Dr. Michelle Harvie and Professor Tony Howell

 

Please note:

Whilst my reviews are entirely independent, I am an amazon affiliate and will make a (very) small commission from any sales as a result of clinking on the links.

 

 

Designing a strength training program

Whilst weight loss can be achieved without doing any kind of training or exercise (as the saying going: lbs are lost in the kitchen, oz in the gym), there are big advantages to doing strength training. These include: Positive health and mood effects, and the maintainance of your metabolism by telling your body to burn fat rather than muscle (which will help stop you from putting the weight back on).

KettlebellsWhen designing a training program, the best approach is:

  • Keep it simple.
  • Stick to a few basic fundamental exercises (no isolation exercises such as curls etc)
  • Go heavy but not too heavy
  • Keep the reps down
  • Warm up first using mobility exercises

The human body moves in 5 fundamental ways, which should all be covered to ensure a balanced program.  (Sample exercises would include)

  • Upper body Push (Shoulder press, bench press, press ups)
  • Upper body Pull (Pull ups and rows)
  • Squat (Goblet squat, Lunges, Pistols, front and back squats)
  • Hinge (Deadlifts, Swing)

My programs are in 3 parts, vary the exercises but keep the same structure. I prefer alternating 2 different workouts, training 3 times per week. Change when you feel stale.

Workout structure:

Part 1: Strength

Strength is a skill and should be practiced, with perfect technique.

12 single reps, completed within 15 minutes, resting as necessary. Use approx 60-70% of the estimated maximum weight you think you could lift. Doesn’t matter if you get it a bit wrong.

Add 10% ish every 4 weeks.

Best exercises include:

Deadlifts, Clean and press, Squats, Pull ups, Bench press

Part 2: Heavy couplet

2 exercises done back to back for 5 sets of 5 reps. Keep the weight relatively high. Rest as little as possible after doing both exercises, and not at all between them.

Pick the exercises from any 2 of the push, pull or squat categories above. For example:

  • Pull ups, and press ups
  • Presses and goblet squats
  • Rows and Lunges

Part 3: Finisher

5 rounds of 2 exercises continuously.

Pick either 2 handed heavy Kettlebell swings (assuming good technque) or Burpees, do 20 reps.

Then do 2 minutes of running, skipping, stationary bike, eliptical trainer, rowing or similar, as a medium pace.

Repeat 5 times without resting

Stretch and cool down.

Walking

As humans we are built to walk. So do so, often. A long walk every week works wonders and complements any training program.

 

Important note

The program assumes you are in good health with no existing conditions, you should check with a qualified medical professional before embarking on a new training regime.  You should also thoroughly warm up before hand, and use a personal trainer to ensure you are doing the exercises properly.

7 tips to successful fasting

Fasting empty plateFasting has been around for as long as man has walked the earth, and is in my opinion, the most effective, healthiest, quickest and easiest way to help you lose weight. People are often surprised at how much easier it is to eat nothing than to eat small meals that leave you hungry and then battling hormones and blood sugar.

However in modern society, as with many things, anything easy is rarely worthwhile. So this is my guide to how to make your fasting day as painless as possible.

1.    When to fast

Choosing the right days to fast is vital, ideally you want to pick days when you are busy and have the most control over your environment with the least temptations. So weekends are often best avoided, as are days when you have an important work lunch or a party. Days out are also bad, as you will often be surrounded by temptations (ice cream, my own personal vice, at the cinema is a good example)

The time of day you do your fast is a personal choice. For me, start after your dinner in the evening (ideally an early one), sleep, skip breakfast, skip lunch, eat dinner 24 hours later. Job done.

2.    How long to fast

24 hours seems to be the optimum time, balancing the effect of the fast and the ease in which to complete it.

The great thing about 24 hour fasting, is that by timing it right, you still get to eat everyday.

3.    How often to fast

Anywhere from 1 to 3 days per week. But avoid consecutive days. If you are just starting and are highly motivated, 3 days is great (so Monday, Wednesday and Friday), but not for more than 28 days, and no more than twice a year as you don’t want to burn out.

January is always a good month after the excess of the holiday season, as is the month before that beach holiday or wedding.

Otherwise stick to 1 or 2 days per week depending on how you feel

4.    Surviving the fast

If you have chosen the right day etc you will already be most of the way there. On the day, you need to drink a lot of water (even better add a dash of lemon). For me, a large glass of water and a black coffee when I wake up seems to persuade my body that it isn’t hungry.

Black tea and Coffee are both extremely effective at putting off any hunger pangs.

Distract yourself. Training at the gym seems to cure most hunger pangs.

Once you have done a fast you will know for next time, when your body starts to complain, so plan ahead and do something before it hits.

5.    Hitting a wall

Sometimes 20-ish hours in, you will hit a wall and feel that you can’t go any further. If this happens, make yourself a protein shake. It will fill you up and get you through to the end. Whilst it’s not a strict fast at this point (depending on who you listen to anyway, as the warrior diet and 5:2 both seem to allow limited eating during a fast) it is better than finishing your fast early.

6.    After the fast

Eat normally and properly (ideally Paleo/low carb), don’t binge but eat until you are full.

7.    Expectations

Depending on a huge number of factors, including age, sex, bodyweight, physical activity etc etc. You should expect to lose between 0.5 – 1.5lbs per week for every days fasting. So for a month of 3 days per week fasting, that’s around 12lbs.  You can add another 50% to that figure if combined with eating well (see above) and perhaps another 25% with a good exercise plan (Strength training is most important for good body composition i.e. burning fat not muscle and maintaining your metabolism so that you don’t put the weight back on the moment you stop)

Finally, good luck and enjoy the journey.

Richard aka The Fat Executive

Important note: Before you fast make sure you are healthy enough to do so. Please check with your doctor first and anyone with a history of eating disorders, low blood pressure or any other medical condition should avoid it. The advice on diabetes is mixed so suggest it is best avoided unless under medical supervision.

Paleo: A few simple rules

In this post I will talk about how to easily implement a Paleo diet with just a few simpletweaks to how you are already eating.

Firstly, Paleo should not be restrictive in terms of quantities and calories. Your body is very smart so listen to it and eat what it tells you you need.

Secondly, following a very strict Paleo diet, which admirable and worth striving for, in modern society can be difficult at times. Therefore I suggest you aim to move as close to Paleo as possible but without the faff.

The easiest way to approach it is to take each meal in turn:

Breakfast:

Scrambed eggs and fruit

  • Eat eggs and fruit.
  • Or Yoghurt with nuts and seed.
  • Plus large glass of water and black tea or coffee

Eggs can be scrambled (my personal favourite – 3 eggs, a bit of water (or a dab of milk), whisk them up and 3 minutes in the microwave – job done!), poached, hard-boiled etc.

No cereal or toast.

Lunch

  • Large green salad with lean meat or fish
  • Or hearty soup/stew (sorry no bread)
  • Large glass of water

Dinner

  • Eat as normal, but lose any heavy carbs such as potatoes, pasta, rice or bread, and go heavy on the meat and vegetables.
  • Desert – fruit.
  • Large glass of water

Snacks

  • Handful of Nuts and some fruit (apples are great)
  • Large glass of water (often our bodies mistake thirst as hunger)

If you find that you get hungry at a certain time, or snack consistently, take your good snacks with you and eat them before the time that the hunger attacks.

Drink

  • Lost of water, black coffee or black tea.

Things to avoid:

  • Alcohol
  • Diary
  • Sugar
  • Cereals, grains, starchy carbs
  • Added salt
  • Processed food

Simple.

Finally, I will mention that I don’t intend to take all the fun out of eating, though you will find that your taste buds adapt and you enjoy eating healthily more and more, especially after you break your sugar addiction, but we will also add in a cheat day. More on that later.

Training and its role in weight loss

“Training is exercise with purpose”

Unlike exercise, which is boring, often pointless and invariable hard to stick with, we are interested in giving it purpose and meaning beyond just weight loss, so you need to set goals and challenges that you are training for.

Health benefits

In addition to giving your exercise a purpose, the side effects of a training program, (especially a strength one) include many health benefits, including:

  • It tells your body what you want to be composed of (Muscle or fat)
  • It makes you feel better and healthier
  • Reduced risk of Cardiovascular disease
  • Reduces psychological disorders, and improves mood and self-esteem.
  • Reduces blood pressure
  • Lowers cholesterol and blood sugar
  • Decreases inflammation and related diseases
  • Increases bone density so reduces osteoporosis.

It also acts as a great distraction to suppress appetite when fasting, which is the best way to train when weight loss is the objective.

What to train for, as part of a weight loss program.

Strength training

In a word, Strength! It is critical if you are losing weight that you train to be strong. That’s the same for men and women. The reason is simple, by training to be strong you are telling your body you need your muscles, so to burn fat rather than muscle for energy.

It is important to differentiate strong from big. We are not training to be bigger, we are not bodybuilders, if you want to be big then that is a different type of training.

The importance of muscle

Muscle (and body mass) is predominantly what drives your metabolism. I.e. how many calories your body burns before you do anything. And clearly burning more calories is going to help you lose weight. So it is vital to retain as much muscle mass as possible.

Secondly. One reason that people get fat again after they stop dieting is that their bodies have used muscle as fuel during their weight loss, which means that their metabolism has slowed down. So as soon as they stop eating a restrictive diet and go back to eating how they used to, their bodies and hormones thinking they have been starving and do their best to store the excess calories (from a lowered metabolism) as fat.

In addition to training for strength, I would also suggest a great way to lose fat is to do what we were designed to do, specifically walk. Get out into the countryside and go hiking. Long walks (especially with hills and picnics) are good for the soul and a great activity to do as a family or with friends, plus it burns calories without trying too hard.

What not to do.

Despite what you may have been told, long slow cardio such as distance running and cycling, is terrible for fat loss. And in the end you will most likely find that you have become “skinny fat”. The reason for this is that your body predominately burns fat as fuel whilst doing long slow cardio, which tells your body that its OK to burn muscle as its not really needed but fat is really important. So your metabolism slows down, and your body stores fat like crazy. Think Middle aged men in lycra on bikes – not good!

I will post some more specific exercise programs shortly.

The Paleo diet. Part 1: Introduction and health benefits

The Paleo diet, is more a way of eating rather than a restrictive diet, and is an excellent way to eat for health and weight loss.

Background

Humans have been evolving for the last 2.3 million years, however our diets (and lifestyles) have significantly changed in the last 10,000 years with the advent of the agricultural revolution. However as a species we have failed to keep pace with these changes and as a result modern society suffers many ills from this change in diets.

Evolution

We are evolved to be hunter-gatherers, living off a diet of meat, fish, eggs, fruit, nuts and greens that we would have hunted and foraged in the wild, moving with the seasons and food availability. However today, most western nations populations live off cheap calories in the form of carbohydrates from grains, sugar and diary.  Driven by the marketing machine of the food industry. None of which we would have had access to before the agricultural revolution.

By eating more like we have evolved to, scientists have shown significant reductions in incidence of many modern diseases and conditions. We also tend to lose weight (fat) as we shift to a more protein-based diet that results in feeling fuller for longer and an increased metabolism.

Despite many people’s preconceptions, hunter-gatherers lived long healthy lives (though their average life expectancy was lower as a result of a high infant mortality) and by following a Paleo diet,

when not fasting is an excellent way to solidify and increase weight loss, longevity and also improve health at the same time.

Foods to eat (ideally organic and wild/free range)

  • Lean MeatsPaleo diet
  • Fish and Shellfish
  • Eggs
  • Nuts
  • Fruit
  • Vegetables
  • Greens
  • Oils (Olive, flaxseed)

Foods to avoid (especially farmed)

  • Any processed food and meat
  • Bread
  • Starchy carbohydrates (pasta, rice, potatoes)
  • Alcohol
  • Cereals
  • Dairy (Milk, cheese, cream etc.)
  • Sugar
  • Added Salt

The Paleo diet differs from diets such as Atkins, as it does have carbs in it, but they are coming from healthy non-starchy fruit, greens and vegetables.

A typical split of macronutrients

                                   Protein           Carbohydrates          Fat

Paleo diet                   19-35%          22-40%                      28-47%

US Diet                       15.5%             49%                            34%

Low carb diet             18-23%          4-26%                         51-78%

(E.g. Atkins)

By adding in high fiber fruit, greens and vegetables we are also providing our bodies with essential Vitamins, Minerals and Phytochemicals, which result in many health benefits.

This combined with the good fats: Monosaturated Fats (from Nuts, Olive Oil, avocados etc.) and Omega 3 (Fish) combine to provide many health benefits included:

Health Benefits of a Paleo diet

  • Reduced risk of Heart disease
  • Lower blood pressure
  • Reduced risk of cancer
  • Lower Cholesterol
  • Weight loss, increased metabolism and lower appetite
  • Reduced system inflammation
  • Increased Insulin sensitivity
  • Less disease
  • Reeducation in Asthma
  • Less digestive complaints and disease e.g. constipation, indigestion, gall stones etc.
  • Less Arthritis
  • Reduced incidence of Psychological disorders.

To name just a few.

In Conclusion, eating as we have evolved to, following Paleo guidelines is an excellent way to improve overall health and lose weight.

Fasting: An introduction

Simply put, fasting is not eating, and intermittent fasting is not eating for short periods (typically between 16-24 hours) but regularly (1-3 times per week).

Fasting has been made increasingly popular of late by lots of media coverage and books including: Eat-stop-Eat, 5:2, Lean Gains etc.

Most people are filled with horror at the thought of not eating for any length of time, but are often surprised at how easy it is, and find it much easier than just eating less.

The reason that it is easier, is that unlike when you eat, your blood sugar stays level, and Insulin (one of the hormones that makes you hungry) doesn’t spike then drop, which is why you feel hungry 2 hours after you eat, especially carb and sugar heavy meals such as breakfast cereal.

It is also simple to do and understand, extremely flexible (so you can fit it in around your schedule to suit your lifestyle) and highly effective.

Not only is fasting easy, it has huge health benefits including:

  • Decreased fat and body weight
  • Maintains muscle mass (and hence metabolism – how many calories you burn doing nothing)
  • Lowers blood glucose
  • Releases and burns stored fat (Lipolysis and Fat oxidization)
  • Reduces Cholesterol
  • Reduces system Inflammation (Reducing the risk of certain cancers, diseases, Arthritis, Asthma, Cardiovascular disease, diabetes, effects of aging, and many others )

There are also many hormone benefits including:

  • High levels of growth hormone, (Burns fat, build muscle, lowers belly fat)
  • Lowers insulin levels and increases its sensitivity (Stops you storing fat and reduces the risk of diabetes)
  • Increased Glucagon levels (fat burning, the opposite of Insulin, maintains blood sugar, reduces Cholesterol)
  • Increased norepinephrine and epinephrine levels (happy hormones, that make you feel more alert and awake)

Fasting methods

There are a number of ways to fast,

  • Eat-stop-Eat, works on one or two 24-hour fasts per week.
  • 5:2 suggests reducing your calories to 500 on 2 days a week.
  • Lean gains, has 16-hour fasts every day.
  • Warrior diet, is one main meal per day but with multiple protein shakes or small meals.
  • Velocity diet is 1 solid meal per week!!!! The rest of your food comes from protein shakes and supplements.

My recommended method

Having tried several methods, and spoken to lots of other people about their experiences. My findings are: Velocity is very hard. Warrior can lead to weight gain and isn’t strict enough (though it can work for some). Lean gains is good but hard to stick to long term. 5:2 is good, but isn’t fully fasted. Eat stop eat works well.

For me, the easiest way I have found to fast is to finish your evening meal then not to eat for 24(ish hours). Then eat the next days evening meal. This way you eat every day and can sit down with your family to enjoy a meal together.

The effect of 2 days fasting is to typically reduce your weekly calories by 15% and you should expect to lose 2-3 lbs a week.

Top Tip: Drink lots of water, plus hot black coffee/tea really helps keep any hunger pangs at bay.

I would also recommend you combine fasting with a healthy diet that will also help your weight loss, specifically a Paleo diet (see other posts), and training (exercising with purpose).

If you train on your tasted day (highly advised, many health benefits plus good for distraction and appetite suppression) then I suggest a protein shake an hour after doing so, but nothing else.

My Story

The start of my story, I think is a fairly common one. As a kid I was fit, healthy and active. After leaving college I got a job in an office and it was largely down hill from there. Sitting at my desk for most of the day, followed by getting married and just a few years later children. All of which conspired to mean that I didn’t do enough exercise, ate too much of the wrong stuff, drank too much and surprise surprise I got fat.

Fat meThis is me in my mid 30’s (clutching chocolate eggs!).  Sorry for the poor quality image, but I wasn’t keen on being photographed and never thought I would be starting a weight loss blog. At the time I hade a 48 inch waist and was incredibly unfit and unhealthy. I also had lost a lot of my confidence and energy, spent evenings sat in front of the TV, watching life go by.

I can’t truthfully say what the spark was that made me want to sort my life out, probably just an acceptance that enough was enough of not really liking myself or what I had become.

I started by cutting out the junk food and wine, and started to exercise, initially training to do a triathlon, all of this had some effect but not enough and I just ended up skinny fat, and as soon as I stopped training the weight went straight back on.

Over time I found better ways to lose the weight and keep it off. This revolved around 3 core areas: (In order of importance)

  • Fasting
  • Diet (Cutting out the carbs and eating well, lots of good healthy food with no restrictions on amounts)
  • Training, specifically strength training, kettlebells and hiking. Definitely no boring long slow cardio workouts.

Tough mudderI have managed to keep off the weight and enjoy pushing myself doing different challenges. This picture is of me last year (now early 40’s) whilst completing a Tough Mudder – a 13 mile extreme obstactle course, having just been through a skip full of ice!! I have lost over 5 stone of fat, and 16 inches off my waist.

Having lost a lot of weight, people always ask how I did it, which turned into sharing my experiences and giving advice, a few years later I decided to start this blog, and the rest the say is history.