Very good treasures, how are you? Now that we have the summer on our backs, I wanted to rescue a song that I’ve wanted to play for a long time, it’s about Intermitent fasting, which has been in vogue for the last year.
There are different modalities, such as fasting only a few hours, fasting consuming 500 calories a day, stop eating whole days or fasting on days when there is no sport, … As you can see there are many ways to do this intermittent fasting, some more drastic than others, but today I will focus on the option of intermittent fasting that I consider less aggressive to the body, the 16/8 fast.
This fast is to stop making solid food intakes for 16 hours and make the rest of the meals in the remaining 8 hours. Generally, it is usually eaten early and is made to coincide part of the 16 hours with the rest time, so that this fast is easier to follow. Afterwards, if the 16 hours are fulfilled at mid-morning, the caloric intake begins with the mid-morning meal and then continues with the usual meals.
The defenders of this tendency recommend doing it once or twice a week because it helps to reduce fat, lose weight and reduce hypertension. Also, anti-aging medicine uses this type of fasting, because different studies have shown that it helps renew cells at mitochondrial level because intermittent fasting (once a week on non-exercise days) slows cell aging and increases life expectancy by altering the activity of the mitochondria in our cells.
Disadvantages of intermittent fasting?
In the first place, if we continue exercising and we do not organize the intakes according to the schedules in which we plan to train, we can get dizzy and hypoglycaemia. Likewise, if you are an endurance athlete, you will notice that your performance decreases and the chances of injury increase.
Secondly, if we fast and do not change the way we eat, if we continue to eat the same calories as before, if we continue to consume too much saturated fat, industrial pastries, … we do not lose weight or lose weight. This type of fasting should go hand in hand with a well-planned diet to lose weight and reduce fat, otherwise we will be wasting time.
And finally, if intermittent fasting is not done correctly, there are many possibilities of losing muscle mass. The fact of not providing nutrients to our body for 16 hours, will cause us to enter a situation of catabolism, ie, our body not receiving food, will end up being nourished by our own tissues thus consuming the muscle and gradually ending with the muscle mass, for this reason it is very important to make the days that we do not train and coincide part of this fast with the hours of sleep.
Recommendations for intermittent fasting
It is advisable to go to a professional to design a diet best suited to our pace of life, preferences and objectives and perform these intermittent fasts always under medical supervision the days we do not have to train.
Women by genetics are more predisposed than men to flaccidity because our skin is very different from theirs. Once again, I can not fail to mention the hormonal system because testosterone gives the male skin a series of characteristics that
Having said all the above, I am going to give you a series of tips to try to avoid flaccidity.
► No to hypocaloric diets: First of all, it is very important not to make very restrictive diets for a long time. In addition to the fact that they are not balanced and can lead to a rebound effect, if we lose a lot of weight in a short time, the skin cannot adapt correctly to the new state and remains flaccid.
► Vitamin C: It is important to have a balanced diet, rich in fresh produce such as seasonal fruits and vegetables because they are rich in vitamins (Vitamin C is very important because it helps us synthesize collagen), minerals and antioxidants that will directly affect the appearance and texture of our skin.
► Hydration: You must remember that hydration is also essential to maintain laconsejos to avoid flaccidity with weights on fitness blog for women skin elasticity, so do not forget to drink at least two or three liters of water daily throughout the day. It is better to drink every 20 minutes to maintain a constant hydration than not to drink a liter of water blow. If it costs you to drink, you can set an alarm every 20-30 minutes reminding you to drink until you get into the habit. I was able to do it when I was 20 years old at university, I always carried a liter and a half bottle with me and my goal every day was that before finishing school I should have drunk all the water. Put small challenges with the bottle, it can also help you to get at least two liters of water a day.
► Training with weights: Also, the type of training is essential to avoid skin flaccidity. If we do only cardio, we will tend to lose muscle mass and the skin will become more flaccid. As I always tell you, an intelligent combination of cardio no more than 30 or 45 minutes per session with a workout (weights) in the gym are the best allies to prevent flaccidity and improve it once the skin has become more flaccid.
► Moisturizing cream: In addition to food, we can also use a moisturizing cream after the shower. Moisturizing the skin with certain assiduity will improve the elasticity and also the aspect of our skin, so that it will help us to avoid flaccidity.
► Omega 3: Finally, we will help improve the elasticity and quality of our skin by eating foods rich in Omega 3 such as blue fish or seaweed, in fact I recommend more the Omega 3 of algae than blue fish because many of those we buy, are raised in fish farms and fed with feed, so they are not rich in O3. Algae, on the other hand, are a very pure source of EPA (Eicosapentaenoic) and DHA (docosahexaenoic).