In this course you will learn how to combine ketosis (a metabolic state in which your body uses fat for energy) with intermittent fasting (a meal timing strategy) to reach your desired weight. I will closely describe my 2 year journey using this combination of protocols. There is little to no technical/medical terminology that you need to have to take this course. It is introductory level. But it is pretty dense though...
I will also teach you how to exercise with weights and your own body weight and I will describe my exercising protocols that I used between 2013-2015.
Thirdly, and very important, you will learn how to use self-tracking tools to help you reach your weight loss and muscle building goals faster.
The course is structured in 6 sections, starting with basic information about these 2 strategies and getting into more details as we progress along. You should learn at your own pace so I would not make recommendations/suggestions on how long it should take you to complete the course. Some people learn faster while others are slow learners. It is up to you to decide...
Please do not take this course if you don't want to use ketosis (ketogenic diets) and/or intermittent fasting in your lifestyle optimization endeavors.
Are there any requirements?
We will use two software tools for self-tracking purposes (food and exercises). Both of them have a free version and a paid version. The free version is enough for our intents. Both can be used on your desktop, laptop, and/or on your smart devices. More details in Section 5.
What am I going to get from this course?
- Over 58 lectures and 3 hours of content!
- Efficiently use ketosis and ketogenic diets
- Adapt to a long-term ketogenic diet
- Efficiently use intermittent fasting (IF)
- Combine ketosis and IF for enhanced fat loss
- Prepare meals and meal plans to support the combination of these 2 protocols
- Use food, exercise, and ketosis tracking software to help with attaining fat loss goals
- Use additional resources for continuous lifestyle optimization
Who is this course for?
This course is for people who have tried different weight loss protocols and did not obtain satisfactory results. I will describe my 2 year journey (and counting) on a ketogenic diet. What's particular to my approach is that I combined ketosis and intermittent fasting (a meal timing strategy) and I've been able to maintain a lean physique since the beginning of 2014. You dont need a biochemistry or medical background to take this course. It is introductory level and it uses minimal medical/technical language. This course is not for you if you dont want to use a ketogenic diet and/or IF in your fat-loss endeavor.
Section 1: Introduction to Ketosis and Intermittent Fasting
Section 1 - Overview 01:38
Different Metabolic States 02:40
Extra - Macros and Food Examples 03:26
The Metabolic State of Most People 02:36
Ketosis as a Metabolic State 02:36
What Implies Ketosis 03:34
How to Measure Ketosis 05:27
Carbohydrate Intake for Ketosis 04:13
When Fasting Enters the Scene 02:35
Different Types of IF 03:12
Looking forward to Section 2 Text
End of Section 1 Quiz
Section 2: Physiologic Aspects of Ketosis and IF - A call for Personalized Approaches
Section 2 - Overview 01:52
Fat Intake and Ketosis 04:26
Common Mistakes People Make on Ketogenic Diets 05:14
Ketosis and Keto-Acidosis 02:39
Advantages of Ketosis 04:21
Disadvantages of Ketosis 03:10
The Process of Keto-Adaptation 04:52
My Personal IF Protocol 04:21
IF and Physiologic Adaptations 03:32
Long Term Intermittent Fasting 03:12
Combining IF and Ketosis 05:53
Insights into Section 3 Text
End of Section 2 Quiz
Section 3: Getting Started - Meal Ideas and IF Protocols - What to Consume when Fasting
Section 3 - Overview 03:28
The Most Used Foods to Enter and to Sustain Ketosis 05:20
My Personal Favorite Keto-Friendly Foods 04:08
How Many Calories to Consume - How Many I Consume 03:06
IF - Feeding Window - Earlier or Late in the Day 02:43
Getting Kicked of Ketosis for Too Much Food During IF's Feeding Window 05:43
Social Exceptions for IF 02:59
Feasting and Fasting - The Low-Calorie Advantage `03:12
Alcohol Intake - And my Personal Strategy 05:19
Looking Forward to Section 4 Text
End of Section 3 Quiz
Section 4: Workout Basics - Weights, Aerobic Exercise, Using Equipment or Bodyweight
Section 4 - Overview 02:59
Home or Gym 02:11
Bodyweight, Weights, or Both 02:44
The Big 5 Protocol 02:50
The Big 5 and High-Intensity 04:09
The Big 5 for Bodyweight 04:28
The Big 5 for Weights and Machines 03:00
Want More? How to Modify The Big 5 05:40
Massive-Muscle Build-Up - High Volume and High Intensity 01:42
The Concept of Progressive Load 02:55
Traveling and the Resistance Band 01:33
Looking Forward to Section 5 Text
End of Section 4 Quiz
Section 5: Tools to help you - Tools I use and Alternatives (Cronometer, JeFit, MFP, etc)
Section 5 - Overview 02:05
Cronometer and Food Tracking 07:52
Revisiting the Testing Methods for Ketosis 04:07
Jefit and Workout Tracking 05:56
Some Supplements to Use 06:26
Looking Forward to Section 6 Text
End of Section 5 Quiz
Section 6: Further Directions
Section 6 - Overview 02:04
A Few Books to Start With 03:49
Some People you Could Follow 02:01
A few Podcasts and Radio Shows you could Subscribe 01:28
Leveraging on the Power of Youtube 03:22
Thank You! 01:20