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FAQs: FASTer Way To Fat Loss Online Bootcamp

FAQs: FASTer Way To Fat Loss Online Bootcamp

Coach Amanda

Since I joined Amanda Tress’ program, FASTer Way to Fat Loss, I’ve gotten quite a few questions about carb cycling and intermittent fasting. I wanted to send this email to answer a few of them as well as a few questions that I anticipate!

(Coach Amanda is pictured to the right.)

There are over 1,000 women who have been through the FASTer Way to Fat Loss. This program is very popular because it’s so incredibly effective!

Q: What is carb cycling?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In Amanda’s program, she bases our cycle on the workouts we will be doing to maximize fat burn and energy levels. It’s all about strategy and timing!

Q: Why carb cycle?

A: Long-term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus.

For a short period of time, a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease.

Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

Q: What does carb cycling do?

A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days.

With this type of cycle, you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.

Q: What is intermittent fasting?

A: Intermittent fasting is not a type of diet but an eating schedule.

Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores.

People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state.

In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat.

When you lose calorie-burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

Q: Will I be fasting daily?

A: Yes, and you already do! 🙂 Every night when you are asleep, you are fasting. In this program, we extend the nightly fast a few hours essentially skipping breakfast. It is called the FASTer Way to Fat Loss because we focus on implementing cutting edge strategies like intermittent fasting.

We will be fasting daily and have shorter eating windows than you may be used to. This is actually time-freeing in that you don’t feel that you’re constantly prepping, cooking, and eating. I find that I’m most productive and have the most energy during my fasted state!

Q: Is it okay to participate in FASTer Way to Fat Loss if I am breastfeeding?

A: Yes! However, there are some things we may need to modify. Here’s a video with more info. Throughout the program, you will listen to your body, and continually keep an eye on your milk supply. However, when you eat the foods God intended for you to eat, you most likely won’t see a decrease in milk supply. He’s designed our bodies intentionally, so fueling them well will not affect that. However, we will be sure to check on your caloric intake, because when you are living in too big of a calorie deficit and doing crazy, intense workouts, your milk supply can absolutely be affected. This program is designed to fuel your body in a way that is perfectly safe for nursing moms.

Q: Do I need to purchase any shakes or supplements to participate in this program?

A: No! Throughout the program, we will talk about the importance of probiotics and other supplements like BCAAs (here are my favorite BCAAs). However, none of them are required to participate. Amanda is a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment, and positivity.

Q: Am I a good fit for this program?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who have a foundation of working out and under 60 pounds to lose.

This program is challenging and will require commitment. If you have more than 60 pounds to lose and have not worked out in a long time, then the program can be adjusted to work for you, but it will require some modifying. If that’s you, Amanda will have you start with the nutritional cycle then ease you into our workouts. She truly wants you to see results but also wants you to be safe and remain injury free. So, if you have more than 60 pounds to lose, you will move a little more slowly, but will eventually be able to ease you into the full program and lifestyle, over time.

Q: Do I need a gym membership to complete the FASTer Way to Fat Loss?

A: No! Amanda offers both a gym and at-home workout versions. Both are equally effective and you are welcome to do either. I personally do that at-home version.

Q: What equipment do I need for the at-home workout version?

A: You will need 5 or 8 lb weights and a 20 or 25 lb weighted object. Amanda tries to accommodate for clients who do not have much equipment but if you have more weights and equipment at home you can also do some of the gym workout moves.

Q: Do I have to follow a strict meal plan?

A. Amanda provides a guideline for each day of our food cycle. For example, on low carb day, she will indicate that your goal is to consume less than 50g net carbs. She will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy (especially treats on leg day!).

Q: Am I required to be on Facebook to join the program?

A: Amanda hosts FASTer Way to Fat Loss community groups on Facebook (about 25 ladies in each group to keep it intimate). Most clients choose to join a Facebook community group for daily tips and accountability. While recommended, it is not required for participation in the program.

Q: What does my program investment include?

  • A convenient 6-week program that fits your busy schedule
  • A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews
  • Prep week with video trainings to set you up for success
  • Weekly workout plans which can be completed at the gym or at home
  • Accountability and a supportive approach that keeps you on track to accomplish your goals
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from Amanda, a trainer with 10+ years of success!

If you are ready to break through a plateau or move into an active fat loss mode, definitely consider joining Amanda’s 6-week program! You will not be depriving yourself of calories but rather fueling your body with proper nutrition for your workouts.

Hormonally, this protocol sets up your body’s metabolism to shed body fat!

Join HERE to get started with the upcoming group. This is a great opportunity for you to work with a top coach in the industry. Amanda will help you achieve your goals!

Please note that the first week is always a “prep” week to familiarize yourself with the program through video trainings, reading through the FASTer Way to Fat Loss program manual, and getting your questions answered by Amanda before the official start the following week. This “prep” week is in place to set you up for success!

Email me at jill@jilljacobs.me if you have any questions!

Join the FASTer Way to Fat Loss today!

Blessings,

Jill


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

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Q&A: What is Intermittent Fasting and How Can it Benefit Me?

Q: What is intermittent fasting and how can it benefit me?

A: Intermittent fasting is not a diet but rather an eating schedule. We all fast when we sleep at night. Intermittent fasting simply increases that fasting window (i.e. skipping breakfast) and allows your body to remain at digestive rest for a longer period. This encourages your body to pull from fat stores for energy.

It may seem counterintuitive to skip breakfast if you’ve been taught that it’s the most important meal of the day. It may be for some, especially someone just getting started eating healthily or someone prone to binge eat, but others can benefit from expanding their fasting window. We have to challenge “the rules” and see what works best for our own bodies! I’ve found that intermittent fasting works very well for me and many other women.

There are a few different ways to implement an intermittent fasting schedule. First, you can fast 24 hours and have one large meal each day. This is called the Warrior Diet. Secondly, and my preferred way, is to have a feeding window of 7-8 hours a day. My feeding window starts at 11 am to 12 noon and goes until around 7 pm at night.

About once per week and on a rest day, I do a 24-hour fast eating dinner one night and breaking my fast at dinner the next night. It’s not bad at all because it’s only skipping 2 meals.

A third way to fast is to complete 24-hour fasts a few times per week. This is called the Eat-Stop-Eat method and seems most popular among men. I would find this pretty difficult whereas the way I intermittent fast comes easy for me. I’m all about simplicity and making things easy!

Now, let’s get back to some of the benefits of intermittent fasting.

4 Benefits of Intermittent Fasting

1. Intermittent fasting makes daily life simpler and less stressful especially when traveling. With a smaller eating window, you are eating fewer meals. This takes the pressure off to prepare and have healthy meals and snacks around constantly! Hallelujah! How convenient and what a time saver on busy days!

Be sure to watch the video below to see how Coach Amanda Tress uses intermittent fasting while on vacation.

 

2. Intermittent fasting is highly effective for fat loss and muscle gain. It increases human growth hormone while lowering insulin levels which helps with both fat loss and muscle gain! For this reason, fitness professionals have been implementing this effective strategy for many, many years.

3. After just a few days of intermittent fasting, I experienced increased energy, focus, mental clarity, and productivity while in the fasted state. It is an amazing side benefit for me as a homeschooling mom and blogger. Many other ladies that participate in FASTer Way to Fat Loss report this benefit as well!

intermittent fasting

“This is the best fitness program by far! It is the total package! The workouts are awesome, and I love how the daily meal guidelines sync with the type of exercise for that day! I now have ab and bicep muscles which is incredible!” — Katie

4. Intermittent fasting allows for #IIFYM (if it fits your macros) style eating on heavy lifting days. In the FASTer Way to Fat Loss program, you have macros to meet each day. On heavy lifting days, there is room for discretionary calories (for treats) if it fit within your macros that day! Donuts post-workout, anyone?!?

To conclude this post, I want to point out one thing. With an intermittent fasting protocol, you aren’t dealing with what to eat but when!

In the FASTer Way to Fat Loss program, you are taught when, what, and why to eat! It incorporates intermittent fasting along with carb cycling where you cycle carbs (and calories) to match your workout each day. You can read a little more about carb cycling here.

Grab your spot in the next round of the FASTer Way program. You won’t regret it!

Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

 

 

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Is Carb Cycling and Intermittent Fasting Right for You?

Is carb cycling and intermittent fasting right for you? Well, since spring has sprung, you’re probably like me and thinking about tank tops, sundresses, and swim suits. And maybe about shedding a few winter pounds… Ugh!

Yes, I love my body for all it does for me, but sometimes I want to make improvements. It’s not about hating where I’m at, but rather feeling better and more confident!

About a year ago, I had the opportunity to work with a top coach, Amanda Tress, in her carb cycling and intermittent fasting boot camp. It was an amazing experience and gave me the boost I needed to lose a few inches in time for summer!

Since then, she has tweaked, adjusted, and improved the program until she could wholeheartedly say it was the very best program on the market. Her signature program is called FASTer Way to Fat Loss, and she is opening the program up to you!

Like Amanda, when I began experimenting with intermittent fasting and carb cycling, my results were incredible and the methods sustainable! Amanda took these concepts and created the FASTer Way to Fat Loss program based on strategies that help women burn fat, feel energized, and finally break past their weight loss plateaus. Amazing, right!?

Carb cycling has been being used in the fitness industry for a long time – long before I was in it! Fitness professionals use it to lean out while preserving muscles and to help with losing those last 5-15 pounds all while staying sane and satiated.

Carb cycling involves cycling your carbs/calories based on the type of workout completed that day. Typically, there are high carb, low carb, and possibly “regular” carb days (somewhere in between high and low carb grams).

With carb cycling, the amazing results come by manipulating hormones in a way that’s in favor of fat burning and muscle protecting.

In recent years, low carb diets have been all the rage, however, our bodies need healthy carbohydrates. Carbs help maximize muscle growth after a strength training workout. So if you want to have #musclegainz (i.e. lean, toned look), you need carbs!

Cycling carbs strategically with your workout regimen is where it’s at! You can use carbs to your advantage on days they are needed by the body and then lower your intake on days when your body doesn’t need as many (i.e. sprint days and rest days, for example).

This manipulation of carbohydrate intake helps you enter fat burning mode while maintaining or even growing lean muscle tissue. This is not a calories in/calories out model. Carb cycling is a way to manipulate with the hormones that affect body composition.

For example, by having lower carb days and fasting periods, you are able to manipulate insulin and keep your body insulin-sensitive (i.e. using insulin in your favor). Having high carb days help keep leptin, a hunger hormone, in check. When leptin isn’t in balance, the result is increased hunger and a slower metabolism which is a terrible combination!

carb cycling

Coach Amanda

In a nutshell, with carb cycling, you boost your carbs when you strength train and lower them when you don’t. Your lower carb days deplete glycogen stores so that on strength training days your body will have no choice but to burn fat as a fuel source at your next workout. It’s all about timing and strategy!

If you are looking to try carb cycling to lose 5-15+ pounds or break a plateau, Amanda (pictured to the right) has just the program to help you achieve that goal! She will guide you through cycling food/carbs throughout the week strategically with your workouts.

I’ve been using carb cycling combined with intermittent fasting off and on for the last 5 years, and it has been awesome! I don’t feel deprived (actually quite the opposite). You can certainly make room for treats within your macros!

How do you know if FASTer Way to Fat Loss is right for you? Read the following list and see if this sounds like you…

10 Ways to Know if Carb Cycling and Intermittent Fasting is Right for You:

1. You’ve been on what feels like a never-ending roller coaster when it comes to fitness and nutrition.

2. You’ve seen some success, but feel depleted, overwhelmed, and out of control.

3. You want your macros to strategically match the workouts provided.

4. You need a solution that helps you feel in control again.

5. You’re looking for a program that gives you back your energy.

6. You want physical results, but you want more than just a few pounds dropped.

7. You want your body to become a pro-fat burner in order to look lean, fit, and toned.

8. You want to feel stronger, better, and more confident.

9. You need a solution laid out for you, with lots of support, guidance, and accountability along the way.

10. You need a community, a coach and a program that actually works…for life, not just the next 21 days.

Through FASTer Way To Fat Loss, you’ll learn how to fuel your body effectively to maintain optimal energy levels throughout the day.

If you are ready to bust through a plateau or move into an active fat loss mode, please consider joining this 6-week program! You will not be depriving yourself of calories but rather fueling your body with proper nutrition for your workouts.

Hormonally, this protocol sets up your body’s metabolism to shed body fat! You’ll be working strategically with your body! Smarter not harder. 🙂

Please note that the first week will be a “prep” week to familiarize yourself with the program through trainings, reading through the program manual, and getting your questions answered by Amanda before the official start. This “prep” week is in place to set you up for success!

Join HERE to get started with the next group. This is a great opportunity for you to work with a top coach in the industry!

p.s. In case you’re wondering what’s included with this program, here’s an excerpt from Amanda’s website…

What does my program investment include?

  • A convenient 6-week program that fits your busy schedule
  • A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews
  • Prep week with online trainings to set you up for success
  • Weekly workout plans which can be completed at the gym or at home
  • Accountability and a supportive approach that keeps you on track to accomplish your goals
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from Coach Amand, a trainer with 10+ years of success!

Join FASTer Way To Fat Loss Today!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

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Q & A: What are BCAA benefits for women?

I’m a huge proponent of eating a whole foods diet and limiting supplements. However, there are a few supplements I do take personally and recommend for clients. The big 3 are protein powder, Krill oil, and BCAAs. Today, I want to share a bit with you about BCAA benefits.

I was recently asked by Emily and Debbie from Momsanity to sample their brand new BCAA powder. I happily obliged because it has all natural ingredients and perfect ratios of leucine, isoleucine, and valine.

BCAA benefits

Overview

BCAAs are branched chain amino acids. Simply speaking, they are broken down protein molecules and the building blocks for muscles.

Usually, BCAAs are purchased in powder form and added to water. They can be used for multiple purposes. Many people (including myself) use BCAAs when working out in a fasted state. The purpose for this is to provide the body with amino acids so that muscle tissue is preserved. When you workout, muscle tissue can be burned ALONG with fat. BCAAs help to preserve muscle tissue without having to eat prior to your workout.

BCAAs can also provide the body with energy similar to ingesting carbs but without the insulin response. This is another benefit to drinking them prior to working out fasted. BCAAs are also great for muscle retention and muscle gain, particularly in the post workout window. This is why most all commercial protein powders include BCAAs in them. Note that if you are eating a protein packed meal after your workout, you do not need to supplement with BCAAs at that time.

BCAA Benefits For Women:

  • Hunger and Craving Control – Given that fat loss often requires a lower carb intake than you’re used to, BCAAs can become your best friend for achieving leanness. They can help in regulating hunger and cravings by supplying the brain with the energy it needs. BCAAs can also lower cortisol. These lower cortisol levels will work to suppress your stress induced cravings. Research shows time and time again that BCAAs are fabulous for controlling cravings and managing hunger, especially for active women following a relatively low carbohydrate diet. In addition to balancing blood sugar, the BCAA leucine activates hunger controlling molecules in the brain.
  • Energy Boost –  What busy mom doesn’t need this benefit! Valine is considered the energizer. It promotes muscle endurance, blunts fatigue, helps with mental sharpness
  • Muscle Preservation – We work WAY too hard to put on muscle as ladies to lose it! As explained in the overview, BCAAs will help preserve your hard-earned muscle when you workout in a fasted state. Working out fasted is good for fat loss, but can cause muscle loss as well. Having more muscle is great for fat loss. BCAAs can provide the best of both worlds and allow us to workout fasted without the loss of hard-earned muscle. Leucine helps promote muscle (think lean mass) growth while assisting with fat-loss.
  • Lower Cortisol Levels – Cortisol is an important stress hormone that is responsible for increasing blood sugar and aiding in protein, fat and carbohydrate metabolism – we need it in proper doses. The problem is most of us produce way too much. When we release cortisol along with low levels of Human Growth Hormone (think when you don’t get enough sleep) or high levels of insulin, cortisol causes muscle burning and fat storing (not good!). BCAAs lower cortisol and therefore help suppress cravings and hunger instigated by stress.

How and when do I take BCAAs?

For best results, it’s recommended to take BCAAs before/after a workout and any time that cravings strike – for many this is mid-afternoon or later in the evening.

While there are may different forms of BCAAs (flavored powders, pills, unflavored powders etc.) Momsanity’s NATURALLY flavored and sweetened BCAAs are THE BEST!

The pills get pricey and require a LOT of pill swallowing for proper dosing. The unflavored powders are unpalatable and VERY bitter. Almost ALL powders on the market are full of artificial ingredients and stimulants. Be cautious of any products marketed for “pre-workout” or even workout recovery as they often contain stimulants like caffeine and beta-alanine. These two things aren’t inherently BAD, just unnecessary and some women will respond negatively.

BONUS – BCAA gummies recipe:

Emily and Debbie are including a recipe book with your purchase! I wanted to share one of the recipes with you. The gummies are easy to make and great for those afternoon cravings.

Ingredients:
  • 1 scoop Momsanity BCAA powder
  • 3 packets of unflavored gelatin
  • 1/2 cup of warm water
  • Optional – drops of lemon or lime juice
  • Optional – pureed fruit
  • Optional – package of flavored jello
Directions:
  1. Mix ingredients in a bowl (if using pureed fruit, add this after mixing).
  2. Microwave 30 seconds at a time, stirring each time until mixture is clear and goopy. OR, cook on a stove top on low heat, whisking frequently, for 5 minutes.
  3. Spoon mixture into silicone candy molds or ice trays,
  4. Place in freezer for 20 minutes.
  5. Remove molds from freezer. Pop gummies out of the molds. Store in airtight container or eat right away.
  6. Enjoy!

Video: Why Use BCAAs


Affiliate Disclosure: This post contains affiliate links. Your pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!