Lose fat without cardio? Blasphemy! I hate to say it, but I just concluded my intermittent fasting case study and did just that. I introduced the case study here and stuck to the plan for 5 weeks. I kept a weekly update journal and updates on the process at Everything Simple But Well….you can read the final update here. I’ll post the before and after pics and exactly what went on during this time period.
I am going to cut right to the chase here since I have already written a similar update that you can read about my Intermittent Fasting Case Study .
This is exactly what I did to get some results in a month.
1. Purchase The Renegade Diet (you can do so through this link..it is an affiliate link so I do earn a small commission) and give it a read through so you understand what you are doing.
2. Start using and incorporating compound movements into your workouts. If you aren’t strength training already then you are missing the boat…big time Check this out
3. Set a goal that you will stick to this for at least 4 weeks. Give yourself the benefit of the doubt and let the diet do it’s work.
Why Intermittent Fasting or The Renegade Diet For Women?
I have recommended this diet to a few people that I work with (one is a male) and they are starting to see results. Without being salesy (which I have been told I am….I prefer to call it convincing ) there are definite reasons WHY this is a success.
I get asked about weight loss and things of that nature on pretty much a daily basis. I then usually get frustrated because A. It isn’t complicated but it’s hard B. No one actually WANTS to make the changes that I recommend (see A). This really bothers me when I give a well thought and detailed answer to hear “I don’t like to exercise and I can’t give up ice cream or sweets every night.” I usually have to bite my tongue from saying “fine, be fat…I don’t care.”
The experiment that I did with The Renegade Diet was a bit different than last year’s hill running case study. That was an exercise in complete lunatic behavior and it got great results. This intermittent fasting experiment was much more calculated and for a good reason. I wanted to see if the diet (or any diet) would work without me sprinting like a maniac everyday. I physically could not perform cardio due to my knee injury so this was a perfect time to try out the diet again. I also needed a post holiday cleanse after my extremely self destructive eating and drinking habits.
What about breakfast and fasting?
This is the biggest question…..don’t I need breakfast? The same people that ask that question usually could afford to skip more than one meal per day if you catch my drift. I can honestly say that I didn’t miss eating breakfast at all. Now, there are numerous intermittent fasting protocols out there, Eat Stop Eat being an extremely successful one. I’ll be completely honest, I feel that Eat Stop Eat is a much better product for the money but that is neither here nor there for this experiment. There is good reason why I chose the renegade diet vs eat stop eat. The simplicity and the fact that it is less of a dramatic change makes the renegade diet a great transition into the world of fasting.
I am not sure if I could incorporate two full days of fasting a week like the other programs suggest. I do not doubt the effectiveness of those programs at all… just saying that I don’t think I could do it. This was a main reason that I used the renegade diet, it’s basically a small change that ANYONE can make. If someone asks you how they can lose fat and you tell them “simple, don’t eat for two day per week” then they will most likely look at you like an idiot and walk away. The renegade diet holds your hand a little bit during the process and gets you used to both fasting and feasting.
The protocol that I followed was essentially a 16 hr fast followed by a small 4 hour under eating phase and a 4 hour feasting phase. What this means was that I had a window of time where I couldn’t eat at all and then a window where I could eat everything in sight. I did keep carbs under control and there is a set system for how you eat that basically autoregulates your carb consumption if you follow it correctly.
We all love instant gratification, it keeps us going when things get rough. It is far easier to stop eating for a few more hours then usual and REWARD yourself later on in the day than it is to completely eliminate foods that you love. This is the SIMPLEST and MOST LOGICAL way to change your eating habits. Dieting is basically a mental battle and that is the main reason why people can’t do it. It’s so hard to sacrifice and be rigid and strict with your meals. For that reason alone I would rather run hills until I barf and then eat whatever I can find. The renegade diet has basically tapped into that problem and offers you a solution.
I was completely pumped to see my daily progress upon waking. I felt like every morning I would stand in the mirror and get confirmation that things were working and I was on the right track. I also want to be completely transparent and mention that I continued to drink beer at probably a much higher frequency than most and I ate chicken wings at least 3 times a week two weeks in a row. When I say that I eat chicken wings……I don’t mean 2 or 3 wings… It is more like 20+ in a sitting. Not healthy in the least, but I still got results and was happy the whole time.
Is this for me?
As I have stated before, I will not be sticking to the renegade diet for the time being. I have some new strength goals set and I need to consume more calories to achieve these goals. This just isn’t possible in a four hour period. However, I think that the renegade diet would be great for anyone that needs a tune up for spring break, the beach, vacation or any time that you have found yourself a little off the beaten path fitness wise. I am fully recommending that you give the renegade diet a shot for 4 weeks just to see what happens.
Remember, I did this without any walking, running or any cardio at all. I know that the strength training does have to be acknowledged because it definitely contributed to my results. I also know that for some of you, strength training is completely intimidating and you won’t want to do it or won’t know what to do. Because I get excited when I find things that I know will work for everyone, and I want you to be successful I am going to offer a nice little deal.
Head over to the Renegade Diet sales page and purchase the product. This is a digital ebook so it will be emailed to you directly after you buy. After you get the email confirmation I want you to head over to the Q/A page and copy then submit your receipt to confirm that you bought the product. I will then email you back where we will discuss your situation and give you a strength training program that will SUIT YOUR INDIVIDUAL NEEDS. This won’t be a cookie cutter program because I will personally tailor each program to the individual….the way things should be done. Keep in mind that this is quite a bit of work for myself FOR FREE (you just buy the book and follow the diet) so I might have to limit this should I get in over my head. Hopefully the emails start to fly in and we can get results ASAP before the warm weather hits!