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Hunger is your body’s way of asking you whether you would rather eat and burn food for energy, or not eat and burn the energy stored in your body. When you eat food and burn it for energy, your hunger goes away. Instead, you can direct your body to burn your stored fuel and eliminate your hunger using a special form of signaling exercise called Fastercise. There are two forms of Fastercise: "Tightercise" and “Shivercise.” Both of them mimic actions that our bodies do automatically, without us even trying.
Think about what you do naturally as soon as you wake up in the morning. You do a “morning stretch” by tightening up many of the muscles in your body for a few seconds. This simple action of tightening your muscles releases four important hormones that help mobilize stored fuel in your body.
Burning this stored fuel allows you to function comfortably for a while without hunger, even though you were fasting for many hours while you were asleep. Tightercise is simply a way to mimic your natural morning stretch at any time during the day. And it has the same effect —when you feel hungry it mobilizes stored fuel so your hunger pangs will go away and you can function comfortably for a while without eating.
The other form of Fastercise—Shivercise—simulates shivering. Imagine that you are stuck in a cold place without a coat and hat. As you get colder and colder, your muscles involuntarily begin quivering and shaking—you shiver! This muscle activity mobilizes energy stores that your body can burn in order to stay warm.
Shivercise is voluntarily contracting and relaxing your muscles very fast to accomplish the same result as shivering, even when you’re not feeling cold. Shivercising even just once a day, moving quickly enough and long enough to catch a deep breath (usually a minute or less), stimulates your body to create more fat-burning machinery in your cells.
ANSWER YOUR HUNGER
By Fastercising when you are feeling hungry, you can quash your hunger almost immediately and then remain comfortably un-hungry for 20 minutes to 1.5 hours. In this way, you can use Fastercise to postpone or replace a meal. You won’t feel hungry because your body still has fuel to burn— it’s just stored fuel from meals you ate days, months, or even years ago.
Hunger is also a sign that the body is starting to burn muscle, which signals your metabolism to slow down. Preserving our muscle is very important because muscle burns the most fat and provides strength.
When you become hungry you have 3 options:
If You Don't Eat or Fastercise:
Stored fuels are burned for fuel, including muscle
Hunger may eventually go away, for a time
If You EaT:
Food is burned for fuel
Metabolism doesn’t slow
Hunger gradually goes away, for a time
If You FASTERCISE:
Stored fuels are burned for fuel, muscle is preserved
Metabolism doesn’t slow
Hunger immediately goes away, for a time
Thus, when you start to feel hungry, it’s key that you act on that signal right away. Don’t just try to “tough it out,” and don’t get distracted doing something else and let hunger go away on its own.
Instead, make the choice and either do some Fastercise or eat a meal to make the hunger go away. If you Fastercise, your hunger will go away for a while. When it returns, you can try Fastercising again and see how long you can hold off your hunger. It may not stay away as long as after the first round. And if you like, you can even try a third round of Fastercise, and see how long your hunger stays away.
It’s a simple system: When you feel hungry, try Fastercise. When you get hungry again, you can choose—Fastercise again, or eat. And when you do decide to eat, eat nutrient-rich food with plenty of water just until satisfied—don’t overeat.
You may find once you start Fastercising, you end up eating only 2 meals a day. Or, you may still eat 3 meals a day but find they are clustered in a shorter time period than usual, such as between noon and 8 pm. This allows your body to spend more time in a state where it burns stored fuel, and repairs itself. Some people will see these results as weight loss, while others may not lose many pounds but will notice that their bodies are leaner and stronger and they enjoy greater vigor.
Of course, your body needs vitamins, minerals, and essential amino and fatty acids to stay healthy, so it wouldn’t be wise to use Fastercise to replace all your meals. Besides, the longer it’s been since you’ve eaten, the harder it is to hold off hunger with Fastercise. But replacing some meals with Tightercise and Shivercise is an effective way to burn stored fat while preserving and building muscle.
You may be wondering whether you need to adopt a special diet to go along with Fastercise. The answer is no. A low-carb or ketogenic diet can encourage your body to burn fat for fuel. This adaptation may help you mobilize fat-burning more quickly and effectively. You can still burn fat on high-carb diets, but it may take a bit longer. You can combine Fastercise with either a high-carb or low-carb diet, or with any healthy eating plan that focuses on whole foods and minimizes added sugars and processed foods.
It’s also important to drink lots of water when you Fastercise, because your body needs water to help mobilize and transport the stored fat. You can drink until you’re full either just before or just after you Fastercise. It’s OK if you drink a pint or even a quart of water. You don’t need to drink so much that you’re uncomfortable, but drink plenty, and be prepared to pee later. At the same time, you might consider taking 1mg of an amino acid supplement (this will help your body burn fat for energy).
How to Fastercise:
Tightercise & Shivercise
Think about what you do naturally as soon as you wake up in the morning. You do a “morning stretch” by tightening up many of the muscles in your body for a few seconds. This simple action of tightening your muscles releases four important hormones that help mobilize stored fuel in your body. Burning this stored fuel allows you to function comfortably for a while without hunger, even though you were fasting for many hours while you were asleep.
Tightercise is simply a way to mimic your natural morning stretch at any time during the day. And it has the same effect —when you feel hungry it mobilizes stored fuel so your hunger pangs will go away and you can function comfortably for a while without eating. And it feels great and refreshing.
Tightercise not only holds off hunger but it is also handy for building muscle size and strength. You can tightercise when you first wake up and when you become hungry. Simply tighten your muscles very hard for a few seconds—this should feel quite natural. You can tighten just one muscle group, such as your biceps, or you can tighten several groups at once.
Tightercise is more effective when the muscle is "balled up" while tightened. For example, hold your arms straight while you tighten your triceps; when you want to tighten your biceps, first bend your elbow fully, then tighten up. Tighten your muscles very hard for a few seconds until they start to burn or hurt. It’s unlikely that your muscles will cramp up. (If they do, that’s a sign that your body may be low in magnesium or potassium; take these electrolytes to remedy). After you tightercise, you may find that you catch a deep breath, and that’s a good sign that you’re sending the right signals to your body. The key to tightercise is to safely and comfortably tighten your muscles as hard as you can.
Shivercise not only holds off hunger but it is also handy for building fat-burning machinery. Shivercise involves shivering or shaking many muscles all at once. For example, stand up, and move as if you are running in place, but lift only the heels of your feet off the ground.
Make small, rapid movements of your arms and legs like you would when shivering. The key to Shivercise is to move your body as fast as you can. You want to hit top speed in your stationary race! The faster you go, the more fat-burning machinery your body will make.
Shivercise will make you start breathing faster right away, and you’ll know you’ve gone fast enough when you can catch a deep breath.
Doing Fastercise when you’re not hungry is unlikely to burn much stored fat. But, doing tightercise when you're not hungry can still promote muscle growth, and shivercise when you're not hungry can still increase your fat-burning machinery. For usual purposes, though, you don’t need to Fastercise when you’re not hungry.
tips and reminders:
Many people find that tightercise is easier to fit into daily life than shivercise, because tightercise is an almost invisible form of exercise. You can do tightercise while working at your job in a busy office, or while standing in line at the store or reading a magazine in a waiting room.
Try tightercise and shivercise first thing after you wake up. Then, when you start getting hungry try answering with either fastercise or shivercise to put off your hunger. When it comes back you can do that once or twice again. You may find that you don’t need to eat breakfast at all; lunch can become your first meal of the day.
When you eat, relax and enjoy. Eat a full meal, but don’t overfill yourself.
When you start getting hungry again after lunch you can use shivercise again to quash your hunger pangs. You may find that you’ll eat a lighter dinner. Or maybe you won’t want dinner at all.
It’s your choice how much eating you want to replace with shivercise, whatever works best for you. Just remember, it’s usually best to eat when you can no longer comfortably hold off your hunger with shivercise because you don’t want to burn muscle or slow your metabolism.
Taking a high-quality multi-vitamin supplement can be helpful, as well as an omega 3 fatty acid supplement.
Especially if you are on a low-carb diet, you may also need an electrolyte supplement (magnesium, potassium) because you can lose a lot of electrolytes when you pee a lot which can leave you feeling tired and cruddy.
Consider sleeping with fewer covers or no cover; this may also help build your fat-burning machinery, as long as you stay warm enough to sleep restfully.
You can do other forms of exercise such as walking, swimming, or playing a sport in addition to fastercise. If you do, consider limiting the intensity so you can easily hold a conversation while performing the activity and try to stop before your muscles are tired or “burning." These activities use up the glycogen stores that fastercise tells your body to draw from, so you don't want to burn up too many stores. Without stored glycogen to burn, you’ll find fastercise less effective at tamping down your hunger pangs—you may become hungry again fairly quickly after a bout of shivercise or tightercise.