Chris Isernio

Continuing from last week.
Let’s talk about another type of Fasting called Dry Fasting.
I’m pretty sure most of you haven’t encountered this before unless you have done it for religious reasons.
There are two types of Dry Fasting, Soft and Hard.
Soft being that you can shower and use water on your body that is not ingested.
A Hard dry fast is obviously not having any water ingested or not showering or coming in contact with water at all.
Even when it rains you have to wear a total waterproof rain suit!   (I’m not sure about that one, I made that up)

I know  this sounds a little crazy being that everyone always says you need water, you need a lot of water to stay hydrated.
This however is not necessarily true and the great part of not taking in water is YOU’LL BURN A SHIT LOAD MORE FAT!!!
Thats right, you will burn a substantial amount of Fat not drinking water or doing a dry fast.
Your body needs Water so when you don’t drink it your body creates Metabolic Water which is when your body used Fat to make it’s own water.  There you have it, Water From Fat!  Wala!
You can do this Dry Fast while Intermittent Fasting.  In fact, its better to do Intermittent Dry Fasting while following the Keto Diet because your body is already used to burning Fat For Fuel so you don’t get the normal headaches and fatigue from a normal Fast.

There are a ton of benefits from dry Fasting:
A Huge Anti Inflammatory Response!
Enhanced Cognitive Function
Balanced Lipid Panel
Lower Blood Pressure
Increase in Insulin Sensitivity
Promotes Healthy Bones

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 KB Cossack
10 Front 2 Back Lunges

10 Min EMOM
10 Swings
:10 Plank

Back Squat
5 x 3 @80%

Every 3 Minutes for 15 Minutes
Row 250/200
10 Burpee over Rower

Who read yesterday’s post? No one?
Are we going to go through this again? All you talk about is the stuipid Netflix crap, you don’t have time to read the email that may actually clear up some food issues? It’s crazy, fuckin crazy.
For the one person that read the email, this is for you.

So, too continue from yesterday let’s have a discussion on Fasting.
Some of you have heard of Fasting or may have done it before so let me brush up on some info that may help you guys with which one if at all too do.

First lets talk about all the different types of Fasting techniques you can incorporate.
There’s the 16:8 Fast most of you may have heard of which is Fasting for 16 Hours and then an 8 hour window of eating.
This is the one we are going to talk about today.
There are people who do this all the time and there are people who incorporate this into their eating regiment every so often.

Some mistakes people make when doing this Fast are:
1.  Not eating enough good wholesome foods when your window is open.  You need to eat a good amount of good fats during your 8 hours of eating
2.  Some think that you can have creamers or cream in your coffee during your 16 hours of fast, YOU CAN’T!
3.  Some have their BCAA drinks during their workouts during the fast portion.  This is a no no.
4.  Not drinking enough water is another mistake that happens too often.  You need to drink more water than normal during the Fast portion of the diet.
5.  Not taking minerals during the Fast.  Your body needs Sodium, Potassium and Magnesium during the fast.  (this one is not so important during the 16:8 fast as it is with other fasts we’ll be talking about)

If you can try and train right before you break the fast.  After you train go and get yourself a big meal of good quality foods.
Some say you can eat what you want during the 8 hour window but obviously the Fast will work better if you eat well during your window.
Again try and get some quality fats and a good amount of fiber in also.
Your meals should decrease in size as the 8 hour window closes and your last meal should’t be you stuffing your face with every last bit of food in the fridge before the 16 hour fast starts, its only 16 hours not the rest of your life.

Your body increase GH levels when you fast, that’s why your highest level of Growth is in the morning after not eating all night
So this fast will increase GH production.  Another Fast which we’ll talk about tomorrow will even increase more production of GH levels.

Why does you body burn more fat during this type of fast?
Fasting forces your body to tap into it’s Fat Storage for energy.

Fasting increases insulin Sensitivity which means not being able to eat as many carbs at one meal at a time.

Helps aid in your Gut Health.  Digestion of any foods takes 65% of energy from your body causing your Gut never to catch a break.  If you fast your Gut gets to restore itself working better when you do break the fast.

Fasting helps aid in Autophagy the breaking down of bad cells and getting rid of the through excretion

It is important to remember not to overeat during your 8 hour window of eating especially if weight loss is your main goal.

2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Deadlift
5 x 3 @80%

Every 3 Minutes for 15 Minutes
Back Squat x 7 @185/125
Burpee x 10
Pull ups x 10

Bike Intervals
10 x :10 / :40

This post is from 2021. I think. Definitely after 2019.
Good information, read it!
So, lets talk a little bit about the Keto diet, what it is, what it does, how it works and what to eat.

I’m sure most of you have either heard of the Keto diet before or have actually tried it.
Well if you’ve done it before or if not here is some info on it to make a better decision if it’s right for you.

I’ll keep everything simple and basic being that most of you don’t want to sit and spend half the day reading my emails, as much as that hurts my heart I understand your busy.

First, what is the Keto diet?
When you eat Carbs your body uses those carbs in the form of Glycogen as a form of energy.
When you stop eating Carbs your body is forced to find another fuel source for energy, it switches over to burning Fat for energy in the form of Ketones.
Yes, your Brain can function without Carbs, Ketones are actually a better form of energy for your brain.
However, when you first start or rather stop eating carbs your body goes into what is known as the “Keto Flu”.

Keto Flu is your body’s reaction to switching over to burning fat for energy.  During this 5 day phase of the Flu you may experience some headaches, upset stomach, nausea, and Fatigue and maybe possible death!
No, I’m only kidding the Keto diet will NOT Kill you.
But as always I would maybe see your physician or our in house Physician Dr. Kerker before starting any kind of new diet plan to make sure your in good health.

Onto the next What does the Keto Diet do.
Well a bunch of things, mainly what you are all interested in is the Fat Loss so I’ll stay on that subject.
Other benefits are Lower Blood Pressure
Decrease of Inflammation
Increase in Energy and Better Sleep
Gain muscle and improved endurance
Prevents Heart disease 
and Aids in fighting some cancers 
There are a shit load more benefits but I’m sure if you try you can find them yourself.
Let’s move on, as I said before Im sure you are only interested in the weight loss part.

How does the Keto Diet Work
As I said before, when your body has no stores of Glycogen in your system your body finds a new way of finding an energy source, which in this case it uses Your Body Fat (in some cases) for fuel instead of Glycogen stores.
Why did I write in some cases you may ask, or not?
Because, no matter what diet you do you cannot be a glutton and shove food down your throat and expect to lose fat.
Even though you are burning Fat for Fuel if you overeat on Fat’s your body will use those daily calories of fat for energy and not the Fat sitting on your midsection or you Ass cheeks that has disgusted you in the first place.

So, here’s how much Fat you should be eating between 70 – 80% of your food should come from Good Fats
15-25% of your food should come from Proteins 
and only 5% of your food should come from Carbs which should be around 30 grams a day.

Let’s talk bout some other info on Keto that may help.
1.  Stay away from Sugar Alcohols, they are a Big Fat Lie!  
Sugar alcohols sit in your gut and cause bad bacteria to grow, they do not do what they say they are going to do as reduce the amount of carbs in your food.  As a matter of fact if you do eat them cut the amount of alcohols in half then subtract from the total carbs.
2.  Double up on your MCT oil, this oil gets through your system quicker and gives you energy and puts you into ketosis faster 
3.  Drink Caffein!!!  More Caffein increase the amount of Ketones in your body
4.  Get yourself some Keto sticks to make sure you are in Ketosis
5.  Get some Bone Broth to keep a healthy Gut during Ketosis
6.  Too much protein can take you out of ketosis so don’t overdo it with the protein!

Here’s a list of foods to eat on Keto:
https://www.dietdoctor.com/low-carb/keto/foods

Lastly, which is an amazing Segway into tomorrow’s post if I do say so myself!
If you come out of ketosis cause you had to have that piece of Birthday cake
A good way to get back into Ketosis is to Fast for 24-48 hours!

Row 1k
1 Min Deep Squat
10 Inchworm

10 Min EMOM
10 Swings
:10 Plank

5 RFT
Row 500
1 Rope Climb
25 Sit ups
20 Push ups
10 Goblet Squat 53/35

Warm up:
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 3 @80%

Two Rounds each exercise Work :45 Rest for :45
Ski
Sled Push
DB Weighted Step-Ups 40/25
D-Ball Throw
Battle Ropes
Bike
Dips
DB Walking lunge 40/25

Warm up:
Row 1K
1 Min Deep Squat
10 Inchworm
5 Deadlift
5 Muscle Clean
5 Hang Power Clean
5 Tall Clean

Row 500
50 Hang Power Clean @95/65
50 Front Squat @95/65
50 GHD Sit ups
50 Back Extension
Row 500

Row Intervals
10 x :20/:40

Just when all this crap started to melt we get smacked in the face with another storm.
Just cause you’re stuck at home don’t go stuffin your face with shit the whole night. You don’t want to wake up tomorrow morning feeling like a fuckin slob from overeating. All that’s gonna do is give you more of a chance to pull a muscle, strain your back from the inflammatory foods or even worse, crap your pants while you’re shoveling. No one wants to shovel for hours with shit in their pants.
Eat something healthy tonight! Actually, don’t eat anything, I fear once you start eating you’re gonna go nuts and raid the cupboard till there’s nothing left but wrappers and empty boxes of cereal. So, starve yourself tonight. You’re probably not even hungry, you’re just eating cause you’re in the house watching TV.
Don’t make a mess of yourself. Don’t put yourself in the position to feel like guilty for another nonstop eating marathon.
As a matter of fact, do the exact opposite from what the news stations say to do and get rid of all the food in your house now so you’re not tempted at a weak moment later. News stations with their stupid advice. I saw they were at the shoprite in Plainview earlier today asking a woman what she bought in the grocery store.
Who the fuck cares what anyone bought at the grocery store!
She’s probably gonna lie about what she bought anyway, who’s gonna say, I bought Cupcakes, Funny Bones, Doritos, and 7 bottles of Pepsi, I’m all stocked up for one day. So stupid. They say stay off the roads so they can plow, why, is that gonna make a difference keeping the roads cleared? They did such a shitty job last time.
Whatever, just don’t eat till Wednesday.
See you on Tuesday

Warm up:
2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Deadlift
5 x 5 @75%

5 RFT
(Do not drop the bar during each round)
6 Deadlifts
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Back Squats
135/95 lbs
Rest :90 between rounds

Bike Intervals
10 x :10/:30

5 Min Bike
1 Min Deep Squat
10 Goblet Squat
10 Front 2 Back Lunges
10 Cossack

10 Min EMOM
10 Swings
:10 Plank

Front Squat
5 x 5 @75%

15 Min Amrap
3, 6, 9, 12 …
Burpee
Wall Ball
Pull up

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 5 @75%

3 sets ea. till failure
Dips
Front Plate Raises
Barbell Curl
Barbell Rows

Bike Intervals
10 x :20/:40

Bike 5 Minutes
2 sets x 5 reps with Empty Barbell
Front Squat
Clean Grip Deadlift
Hang Power Clean
Hang Clean
Clean

30 Minute EMOM
1. 10/7 Cal Bike
2. 4 Power Clean @165/110
3. 10 Pull ups
4. 20 Push ups
5. 40 Double Under
6. 70′ Sled Push