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Intermittent Fasting Helped Me Reach My Body Goals

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Photo courtesy Osayi Osunde

Osayi Osunde, 33, is a fitness instructor, NFL alum, and owner of the Fit Academy in Philadelphia. He has followed an intermittent fasting lifestyle for three years.

As a fitness trainer and former professional soccer player, staying healthy and trying to achieve my physical goals has long been a way of life for me. But when I reached 30, I found that when it comes to weight management, it wasn’t as easy as it used to be. While I was still exercising for about five days a week and eating fairly healthily, I suddenly couldn’t maintain the weight I used to have with the same exercise and nutrition plan. Eating five or six times a day was never a problem, and now it was.

I knew I had to change my approach, but I didn’t really want to spend more time in the gym than I already was. So I decided to work a little smarter, not harder.

Start intermittent fasting

I decided to do a little research on weight loss diets and came across Intermittent Fasting (IF). This is how it works: fasting for 16 hours and eating eight hours, also known as 16: 8. Since the timing already matched my lifestyle and schedule, I decided to give it a try. (There are other methods of doing IF with different timing patterns, but this one caught me the most.) With this structure, my first meal is usually between noon and 1 p.m. and I finish eating around 8 p.m. As a result, the fasting window enables me to essentially minimize my overall consumption during the day.

“I am able to get the physique I want, both through diet and through performance.”

Three years later, I kept my body fat between 13 and 16 percent where I feel most comfortable thanks to intermittent fasting.

See the benefits of intermittent fasting

I am amazed at how much I gained from fasting. I didn’t expect it to be that much, but I’ve found it to blend in with my lifestyle pretty seamlessly. I also don’t feel like I’m depriving myself of fasting – it’s just a part of my life now. And I’ve experienced some serious benefits from it.

The physical benefits

Osunde, 32, outside the Waterworks Art Museum in Philadelphia, PA, which he visits often as it is no more than a mile from his gym.

Theresa Regan

First, there are the physical benefits. I am able to get the physique I want through both diet and performance. I burn mostly for food and energy, and I eat things like chicken, rice, and as many vegetables as possible. It’s not exciting, but it’s a typical sports diet. Limiting calorie intake during the day helps me maintain my ideal weight without having to exercise excessively. And if I ever make up my mind to lose more body fat, I can still stick to my usual high protein, low carb diet and eat four or five times during my eating window and achieve that – even now at 33! I have a personal goal of having six pack abs by the age of 40, and I’ve managed to do that so far.

When it gets warmer, I also like to lose some mass from the winter and concentrate more on cardio exercises. With the help of IF I can change my body again without having to increase my training times. Instead, I do three to four cardio workouts a week of 45 minutes to an hour – that’s it. Physically, I try less to achieve my goals, and that makes my life easier.

The mental benefits

The positive results of intermittent fasting stop not only on the physical, but also on the mental level. I find that I can concentrate better, especially in the early hours of the morning when I usually have most of the work and meetings. My ability to concentrate has served me well.

“The energy boost enables me to focus on other important things, such as growing my company.”

I usually do my workouts while I’m fasting too. While i will [often] just stick with water and coffee, I recently discovered Fast Bars, energy bars designed not to break your fast. They’re definitely good for people just starting out, who are struggling quickly with a full 16: 8 or longer. I’m sometimes hungry around 11 a.m. when I’m usually in meetings, and when I need a boost I reach for a fast bar.

My personal favorites are nuts and dark cocoa and blueberry açai. They are definitely flavorful and have a nice crunch, which is very satisfying. They are gluten free and made with lots of natural ingredients like almonds and flaxseed.

The benefits of sustainable energy

intermittent fasting

Osunde, 33, and his four-year-old dog Nova on a midday stroll in Philadelphia, PA.

Photo courtesy Osayi Osunde

My energy level has also improved with IF. I no longer have a 3 p.m. break-in that I had to go through every day. Instead, I have my first meal around noon or 1 p.m., which makes me feel full and charged for the entire afternoon. The energy boost allows me to focus on other important things like meeting new customers and growing my business.

Learning to fast intermittently is doable – but it takes some work

I encourage people who are interested in intermittent fasting to start slowly. Perhaps shift your usual breakfast time to 13 hours of fasting, with an initial 10 hour meal window. Your body won’t be used to such a long period of not eating, so it’s a good idea to get involved. If that feels okay, gradually move your first meal of the day half an hour at a time until you hit the 16: 8 timing.

It’s also important to know that you don’t always have to be perfect or even fast. Intermittent fasting is somewhat flexible and you can do what you have to to make it work for you and your lifestyle. Whatever you choose, don’t give up – and hopefully you will benefit from it like me.

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Men’s Health

Homeless and rehousing centers in Bloomington concerned with rising COVID-19 numbers

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Local nonprofits dedicated to helping the homeless and those living in extreme poverty hope to share their resources and willingness to serve the community despite the surge in COVID-19 cases in Bloomington.

Beacon Inc. is one such non-profit organization that can provide housing and other essential services such as meal and laundry services and access to caseworkers.

Since the pandemic began, Beacon Inc. executive director Rev. Forrest Gilmore said his staff have adjusted protocols and encouraged customers at the Shalom Center and Friend’s Place to get vaccinated and get the booster shot.

With fewer resources related to COVID-19 than last year, Gilmore said staff cuts caused other problems enforcing safety measures like temperature checks at the door.

“We saw a really big eruption a year ago,” Gilmore said. “We had alternative accommodation for people to isolate and/or quarantine, but we don’t have that this year.”

Related: [Omicron surge pushes Monroe County into the county advisory red zone]

He said the shelter is fortunate to report that not a single person has been made homeless by COVID-19 since the pandemic began.

Gilmore said winter also poses greater challenges and threats for those sleeping outside, particularly in colder and wetter conditions.

“Our program doesn’t necessarily change with the weather,” Gilmore said. “We always want people to be home and realize there’s a greater urgency and try to get people the things they need to be safe.”

Wheeler Mission is another community service organization that provides accessible housing and other essential goods and services to homeless, poor and vulnerable members of the community, said Dana Jones, director of Wheeler Mission.

“As the CDC has indicated, we have to learn to live with this in the future,” Jones said.

Jones said before the pandemic, the men’s facility was regularly operating at near capacity. The Wheeler Mission could accommodate a total of 130 men, but since the pandemic, the Wheeler Mission can only accommodate 117. He said staff are following Centers of Disease Control & Prevention protocols and are reducing maximum capacity. Wheeler Mission used to be able to provide 40 beds in the women’s shelter, today there are only up to 35 women.

“We have done much to provide care and comfort to the populations we serve during the pandemic,” Jones said.

Related: [New Hope for Families looks to provide homeless families with donations during holidays]

Jones said his staff are monitoring people as best they can and isolating them at the shelter if necessary.

New Hope for Families is an agency that supports and empowers families affected by homelessness.

“Homelessness looks different for different families,” said Emily Pike, executive director of New Hope for Families. “Families are often afraid to seek help because being homeless with your children is an act of abuse or neglect.”

Pike said she and her staff were working their hardest to prevent families from sleeping outside. New Hope has two buildings: one with four bedrooms and the other with three bedrooms. She said for families with critical needs, staff find motels and provide them with overnight services.

Pike said since the pandemic, New Hope has made sure families have been able to isolate in the shelters. New Hope also strongly encourages customers to get vaccinated and boosted. She said IU Health will be running a refresher clinic next week for those who wish.

Pike said she appreciates the help of the Monroe County Health Department and local clinics to ensure resources are available to the entire community and not just those with financial stability.

“An agency like New Hope couldn’t exist just anywhere; There’s a reason so many family shelters have a work requirement, a marriage requirement, and a faith requirement,” Pike said. “That’s because this reflects the values ​​of those communities, and I’m really proud that our community’s values ​​are that everyone deserves a safe place to sleep.”

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Men’s Health

Limitless X Founder and CEO Jas Mathur Teams Up With HealthCorps for Partnership to Empower Youth

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Entrepreneur and Limitless X founder and CEO Jas Mathur announced this week that he is teaming up with a non-profit organization HealthCorps to launch health and wellness programs aimed at teens and young adults.

As part of that announcement, Mathur spoke to Dr. Mehmet Oz, Founder and Chairman Emeritus of HealthCorps, to reflect on his own personal health journey, which is one of the reasons he was so interested in a partnership HealthCorps. As a young adult, Mathur sacrificed his personal health and at one point weighed 450 pounds. After turning his health around, he began running several health and wellness companies and became a sought-after fitness professional. During this process, he also built a massive platform with seven million Instagram followers.

During their discussion, Dr. Oz Mathur for his “boundless” journey.

“You recognized the challenges, you overcame them, and you continued to broaden your horizons,” he said. “What is often limitless is looking at the horizon, at the prospect of the possibilities out there. It really is limitless when you see the world like that.”

In telling his story, Mathur noted that he had to completely rethink his life and attitude to get there.

“I basically reinvented myself by reinventing the way I think.”

HealthCorps

As a result of this transformation, he has become a successful investor and entrepreneur who has developed various brands in the marketing, health and wellness industries. As a teenager, Mathur specialized in internet advertising and website building. Now, Mathur’s marketing and branding company, Limitless, is responsible for launching premium dietary supplements and CBD supplement products.

Mathur’s wellness journey has helped him become a leader in the healthcare industry in return for the chance to work with him HealthCorps. The nonprofit organization works to save lives through health-based education leadership, programming, and service-learning in vulnerable communities. Her initiatives are launched both inside and outside of school to help teenagers improve their health.

“I’m happy about the support HealthCorps as they help others who are stuck in bad health choices or don’t have access to good nutrition or exercise programs to get the same opportunity,” Mathur said.

Mathur has also become an expert in developing fitness and exercise programs and has helped celebrities on their own personal health journeys. So join forces with HealthCorps sharing his expertise was a breeze. Sharing the story of his reinvention as the health and wellness pro of a teenage tech mogul, Jas explained why he is committed to HealthCorps’ mission and why he looks forward to working with them on important initiatives.

HealthCorps helps young people achieve their goals and dreams,” said Mathur. “I feel like I’ve done that in my life, and I want to help them accomplish the same thing in their own personal health journey.”

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Men’s Health

World’s Strongest Man Brian Shaw’s High-Volume Strongman Workout

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Brian Shaw has big goals for 2022. The former World’s Strongest Man (he won the title in 2011, 2013, 2015 and 2016) will be back in competition this year and his training has already begun. In a new video, he walks his followers through one of his high-volume workouts.

“I feel like I had a lot of momentum at the end of 2021 and I’m going to carry that into 2022,” he says. “Every single day is an opportunity to start. Every single day is an opportunity to get better… I am now building myself to be the strongest man in the world. It’s crazy to say, but we’re literally 20 weeks away, so every single workout, every single week is very, very important.”

Shaw shared that he now works with another strength coach, “Big House” Joe Kenn, who Shaw says is “one of the best, if not the best, strength coaches in the world.” Shaw says he worked with him back in 2005.

To begin the workout, Shaw begins with resistance band warm-ups (4 sets of 25 reps), including: overhead tricep band extensions, band pulls, and a Flex Fitness converging chest press. He takes about 10 minutes.

“It blew my arms out of my shirt,” he says. “I have a good pump running.”

Next, he does a prone dumbbell row (15 reps) with a top set shoulder press (one shoulder press for the first set, followed by a high incline and a lower incline for 5 sets of 15 reps each).

“Massive volume today,” he says.

He arrives and the sweat begins to pour.

“That got right in the middle with all those reps. That’s a lot of volume,” he says. “But the elevator press is an interesting movement because the overhead press is probably the hardest, and then it gets a little bit easier, a little bit easier as you get more and more tired. The rowing definitely caught up a bit faster than I thought they were going to do today. But the presses worked really well, I think. That was a hell of a challenge.”

The last thing he has is a medley including: one-arm cable lateral raises, one-arm standing overhead press with dumbbells, a seated one-arm shrug, one-arm overhead rope tricep extension, and one-arm dumbbell curl. He will do 15 reps for each exercise for 4 sets.

He gets there and works his way through all four sets.

“Man, I feel good. But I will definitely say that ‘Big House’ Joe Kenn is definitely putting me through my paces right now, and this volume definitely kicked my butt a little bit. I’m not used to it. It’s taken me a bit out of my comfort zone here,” admits Shaw. “But sometimes, if you want to get better, you have to step out of your comfort zone. And if you want something bad enough, you have to be willing to work for it. If I put that amount of work into the next 20 weeks on my way to becoming the world’s strongest man, it’s going to be something very, very good and something I’m proud of.”


Emily Shiffer is a former men’s health and prevention digital web producer and is currently a freelance writer specializing in health, weight loss and fitness.

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