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Category: Education and Reading
My Attempt at the Warrior Diet
**I am not a medical doctor, and this article is intended to provide general information on health and fitness. It is not intended as medical or profressional advice. Always consult a medical professional before undertaking any significant workout or diet plan.
I recently read The Warrior Diet by health and fitness writer Ori Hofmekler, outlining a very rigorous approach to daily eating and nutrition. The Warrior Diet is an intense form of intermittent fasting, which, for those of you who are unfamiliar, is a dieting regimen which calls for limiting food intake to certain time windows each day. Most fasting plans fall somewhere between the 12-12 (fast for 12 hours and then eat within a 12-hour window) and 16-8 (fast for 16, eat for 8) schedules. The benefits of intermittent fasting are well established, and anyone looking to cut fat, increase energy and improve overall health should give it serious consideration.
The Warrior Diet takes this to an extreme level. The book’s premise is that “robust health and a lean, strong body can best be achieved by mimicking the classical warrior mode of cycling-working and eating sparingly (undereating) during the day and filling up at night.” Essentially, the plan calls for 20 hours of fasting each day, and limits food intake to a 4-hour window. The individual chooses their own window, but my guess is that, for most men (myself included), the practical flows and demands of the workday mean that this window is likely to be placed somewhere between 4 pm and 10 pm.
I gave the Warrior Diet a shot, and came away with some good insights:
- It’s not as difficult as it sounds: At first glance, just the idea of having one meal at night and refusing food the rest of the day may seem daunting. However, you might be surprised at how quickly your body acclimates to the change, particularly after the first couple of days. It’s not easy by any means, but anyone with a fair amount of discipline and determination can make it work. I should also point out that I’ve been an intermittent faster for about a year now, and my standard schedule is 16-8 (my eating window is generally 2 pm to 10 pm). So, bringing the window in a few hours, while challenging at first, was not an impossible task for me. If you’re interested in the Warrior Diet, you may consider starting off with a less intense dieting schedule, and easing your way in.
- It has been very effective for me: When I’ve done the Warrior Diet, I have noticed great results, and pretty quickly. Weight loss of 5 lbs. or more per week is not out of the ordinary, particularly if I’m working out through the fast (which I generally do). I’ve also felt much more active, sharper, with a lot of “healthy” energy (as opposed to the Red Bull-induced kind). Again, though, I have been dedicated to intermittent fasting for some time, so I’ve been aware of (and committed to) the substantial benefits that stem from the regimen.
- Be careful how you spend your 4 hours: Some proponents of the Warrior Diet emphasize the fact that, because you’re consuming 0 calories for roughly 80% of the day, you have the freedom to essentially go crazy during your 4-hour window, and eat whatever your heart (or stomach) desires. From a pure caloric standpoint, that’s not necessarily wrong. If you aim for a standard 2,000 or 2,500 calories per day, it’s unlikely that you’ll go beyond that in one meal setting, no matter what you eat. However, from a nutrional standpoint, it’s still not a great idea to consume 4 slices of chocolate cake at 10 pm, even if you’re still staying under your caloric target for the day. Poor nutrion is poor nutrition, period, and you will pay a price any time you turn to the junk.
- Be careful if you are trying to add mass/muscle: The Warrior Diet can help you shred fat and shed pounds, there’s no doubt about that. However, if you’re working to add mass and build muscle, you need to be careful here. Mass = plenty of calories (preferably with a good portion coming from protein) + plenty of strength training. If you’re constraining your eating windows to only 4 hours a day, it’s going to be extremely difficult for you to pull in the amount of calories to build significant muscle, now matter how quickly or aggressively you eat in that time frame.
- May not be a long-term choice: I’m still on the fence about whether I will adopt this as a long-term regimen. I’m already all-in when it comes to intermittent fasting in general, having experienced a number of gains over time. However, I get substantial benefit from doing some of the “lighter” forms of IF, and haven’t yet determined whether the gains from the Warrior Diet signicantly surpass those obtained from, say, a 16-8 window. My personal jury is still out on that one. However, the Warrior Diet has certainly produced increased energy and quick fat loss when I’ve used it, and it will definitely be a part of my ongoing fitness arsenal, even if I only break it out from time to time.
La Bestia Del Tiempo (The Beast of Time)
I’m reading a fascinating book right now about “The Beast” (“La Bestia” or “El Tren de la Muerte” in Spanish), a freight train that travels thousands of miles from the Guatemalan Border to northern Mexico, where it then feeds into several other lines that ultimately land in the U.S. The interesting part about the train is not the freight that it carries or its path through the jungles of South America, but rather the thousands of immigrants who jump its cars and cling to them for dear life in an effort to cross illegally into the United States. Never being satisfied with just reading a great book, I also took in a great documentary on the same subject.
Taking the train is, by most accounts, the quickest, most direct means by which illegal immigrants can enter the U.S. However, the locomotive’s desperate travelers pay a steep price for the privilege of riding the rails. The train has earned is various, ominous nicknames due to the many enormously dangerous challenges presented by its days-long journey north. The cars themselves present the most immediate threat, as countless immigrants are killed or maimed either by failed attempts to attach to the train while it is moving, or by falling off while in transit (“countless” in a literal sense, as many fall from the train in the middle of the jungle or desert, leaving no trace as the train moves on). In addition to the physical dangers posed by the train’s movements, the migrants also face the threat of attacks from drug cartels or roadside bandits, or arrest from police and other authorities. Their journeys are further complicated by the constant challenge of finding food, water, and rest along the way.
It is an unbelievably perilous path, and regardless of where one falls on the political spectrum (for the record, I’m Christian/conservative/law-and-order), any reasonable reader cannot help but to empathize with the migrants in their plight, or admire their desperate courage. Seeing the lengths that others are willing to go to in order to enter this great nation of ours – even if illegally – should make us think twice the next time we’re tempted to lose out temper because the line at Starbucks is moving too slow.Aside from the glaring humanitarian aspects of the story, however, something else impacted me – the train itself. It is, in many respects, the central character in the book, compelling in its ability to both carry people to freedom or throw them to their deaths. And it struck me … the train is a lot like time, and we are a lot like its passengers. As I began to explore that idea, I discovered many corollaries that I find apply in any man’s life:
- Like time, the train travels the same path, day-in/day out, year-in/year-out. It’s not affected by weather, emotions, political affairs, etc. It just keeps moving along its predictable path.
- The passengers (migrants in the book, or everyday people in daily life) can either take advantage of the train and ride it to a better life, or they can play around and not take the train seriously, or they can ignore the train altogether. The train doesn’t care, it just keeps moving.
- Just because the migrants are aware of the train doesn’t mean they approach it the correct way. Many of them just decide to hop on without any planning, forethought, or strategy. That is a bad move. Yes, they’re on the train, but it’s called La Bestia for a reason. It will move, shake, jerk, go faster than one thinks at time, and slower than expected at others. It can act as a friend to the migrants in conveying them to their goals, but it is not their friend. There is a difference. The train keeps on chugging away, completely oblivious to its occupants.
- Those who take the train seriously, show it the respect it deserves, map out their journeys in detail, execute well, and stick with the train through all the inevitable winds and turns of the mountainous jungle path, will reach their goals. Think of the highly successful people you know, perhaps yourself.
- Those who play games with the train, fail to show it the proper respect, neglect planning, drop off too early, fall asleep on the journey – they face very different outcomes, potentially getting tossed off into the dark wilderness, with no direction, and no hope of reaching their planned destination.
- One other striking feature (perhaps the most salient) is the role of leadership, particularly in the documentary. The migrants tend to travel in groups, and the truth is, typically most of them are clueless. Even the ones who have tried before don’t necessarily show state-of-the-art thinking, and that’s part of the reason so many of the immigrant hopefuls end up failing in one way or another (death, dismemberment, arrest, etc.). Most of the migrants are scared, incompetent, lacking in confidence. They only know that, with everything in them, they want to make it to the Promised Land. The group being profiled in the documentary, however, is led by Jaime, a 30-year-old former gang member, who is seeking to return to the U.S. after being deported years earlier. Jaime has turned his life around, settled down, and found a woman whom he wants to marry (Lupita, who accompanies him on the trip). This alone would make for a compelling story, but what really grabs the observant viewer’s attention is the leadership displayed by Jaime. He really shows himself to be a remarkable young man. He organizes the group and keeps them in line and on-purpose; he encourages them when they face the inevitable challenges of cold, hunger, frustration and fear; he makes key alliances with other traveling groups at some points along the trip, then cuts those alliances when he feels that it no longer benefits his group’s objectives; he displays wisdom and foresight, but even when he gets it wrong (when, for instance, he inadvertently leaves the group stranded in a heavily policed area just outside of the U.S. border) he maintains a fearless front for the rest of the group; finally, on the banks of the Rio Grande, Jaime escorts his group over, one by one, coming back for each member at great risk to himself, until they are all safely on the other side.
Jaime demonstrates the last great facet of time management – leadership. Others in our lives want (and deserve) success, protection, peace, self-fulfillment, but the truth is, very few of them will know or understand how to get there. It is up to strong, knowledgeable, wise, and selfless men to ensure not only that they reach their own goals, but that they act selflessly in bringing everyone in their circle along with them for the ride.
Book Recommendation: The Strenuous Life
The Strenuous Life: Theodore Roosevelt and the Making of the American Athlete
Author: Ryan Swenson
Brilliance Publishing, Inc., Copyright 2019
Muscular Christianity. It’s a phrase that in the modern world evokes – well, evokes nothing most likely. Ask average people on the street – even those with a decent knowledge of history – about the concept, and you’re likely to be met with blank, confused stares. In the Victorian Era, however, the idea was a very big deal on both sides of the Atlantic. In short, Muscular Christianity was a movement/philosophy that recognized a tie between Christian morality and physical fitness, and sought to enhance such traits as self-discipline, courage and patriotism through hard physical training. Proponents of the philosophy took the idea in many different directions, from increasing male participation in church services to expanding the British Empire. Regardless of the aims pursued by its various adherents, however, the core principle of Muscular Christianity remained fixed: that virtue and physical fitness go hand in hand.
This had an enormous impact on the world of athletics. Many of our most popular sports in the modern world – including football, soccer and basketball – either stem directly from the movement or arose in parallel with it. It played a significant role in the beginnings of the YMCA (which, of course, was initially known as the Young Men’s Christian Association). The philosophy is also thought to have influenced Pierre de Coubertin as he worked to develop the modern Olympic Games.
As important and influential as the Muscular Christianity movement was 150 years ago, it’s largely forgotten today, a relic of a hyper-moralistic past that many would just as soon forget. However, the tenets of the movement, and the role they played in shaping the modern world of sports (and beyond), have many lessons for Christian men, as well as for anyone seeking a deeper understanding of modern sports culture. Why do we take morality in sports so seriously? Why do we wince at the idea of amateur and college athletes receiving huge paydays? Where do we get the notion of a pure, moral college or high school athletic program, and why is it something that we seem to collectively long for (even while we know it exists largely in myth)? An understanding of the Muscular Christianity movement provides answers to a lot of these questions.
Ryan Swenson’s book provides a fascinating look inside this culture, its adherents, and its impact both in the movement’s heyday and in the modern world. Swenson focuses on Teddy Roosevelt as the central character, which is entirely appropriate given that Roosevelt not only championed the philosophy, but fully (and intentionally) embodied it better than any other individual of his time. The book’s title is drawn from Roosevelt’s essay of the same name, in which he not only championed the virtues of physical exertion, self-discipline, competition, and courage, but also ties them explicitly to the success of America as a nation. Swenson outlines in detail how Roosevelt, while never a great athlete himself, nonetheless sold the nation on the efficacy of athletic endeavor, and single-handedly imposed his vision of a nation whose young men were strong, durable, and unafraid to “hit the line hard”.Modern-day sports have, of course, fallen about as far away from morality as possible. Not only do concepts such as virtue and self-discipline often receive eye rolls in the athletic world, but their antitheses are in many cases celebrated. The Strenuous Life provides insight into many of the roots of modern athletics, particularly as they have manifested in America. The book also, whether intentionally or not, provides inspiration to modern Christian men – athletes and otherwise – to aspire to physical fitness, embody courage and virtue in our undertakings, and “hit the line hard” in pursuing the work of Christ.