Increase testosterone and growth hormone levels with IF 16/8 – Fasting for a boost in anabolic hormone secretion
Intermittent fasting increases testosterone and growth hormone levels
We have already discussed about the benefits of doing intermittent fasting and we also mentioned the benefits on secretion of testosterone and growth hormones in your body. Many studies have shown that any type of fasting – prolonged time without any intake of calories – increases levels of anabolic hormones such as testosterone and growth hormone.
Having an abundant supply of testosterone and growth hormone makes the difference between being a proud man or just a miserable boy. Both hormones are highly anabolic and are therefore the primary male hormones responsible for a multitude of necessary body functions.
The positive effects range from strengthening bones, building lean muscle mass to driving your libido and increasing your sex drive, testosterone is also the key to healthy lifestyle. Natural testosterone levels peak for men around the age of 30 and growth hormone even earlier in your 20’s, both then begin to decline based on a number of factors such as lifestyle, diet, stress and genetics.
Low T-levels may come with symptoms such as mood swings, loss of sex drive, and decreased levels of lean muscle mass and the same goes for low growth hormone levels. Therefore it is vital to keep your anabolic hormones at optimal levels.
Intermittent fasting greatly increases your own body’s growth hormone (HGH) production
In this human study, the researchers discovered that after 24 hours of consuming no calories, growth hormone levels were elevated by a whopping 2000% from the normal baseline. Growth hormone levels and testosterone levels are highly correlated and highly anabolic. We can easily say that the results of this study are nothing short of amazing.
Growth hormone is just like testosterone an anabolic hormone and it is responsible for normal cell growth and faster regeneration. It also increases your body muscle mass and bone density and it also plays a major role in maintaining vital health of all body tissues, including your brain and other organs that are vital for your health. HGH also helps improve your sleeping patterns and improves REM-stage sleep. It is also known to boost overall energy levels. Growth hormone is the so called youth hormone as it slows down the effects of ageing and improves the regeneration of cells.
Since HGH typically decreases with age increasing it proves to slow down the ageing process. Please don’t think this is the youth elixir everyone is looking for but it certainly has some great benefits. As we know a decrease in HGH contributes to the decrease in lean body mass both in lower muscle mass, but also lowered bone mass which are all indications of aging. Here is a study that shows the benefits of human growth hormone in men over 60 years old.
During fasting, there is the spike in the early morning, but there is regular secretion throughout the day as well. Hartman et al study also showed a 5 fold increase in HGH in response to a 2 day fast.
Intermittent Fasting and Testosterone
As you will see intermittent fasting is really the best dietary “trick” to increase testosterone levels.
1. Did you know that every time you eat, your testosterone levels drop? It doesn’t even matter what kind of food you are eating, it could be only fat, only carbs, only protein or any combination of those. So eating every 2-3 hours doesn’t really help with raising your testosterone levels, it actually makes it harder for you. When your body is fasting you increase the time where your body has higher levels of testosterone available and you’re not negatively altering your hormones throughout the whole day. Read the research here.
2. The easiest and most effective way of burning your body fat is doing Intermittent fasting (12 hours in fasted state and your enzymes will shift to burning body fat as fuel). Studies on man have also shown that high testosterone levels correlate with low body fat percentage. One could argue dough if high testosterone levels are not the cause of lower body fat. Study
3. Another study done by researchers showed that short ramadan fasting in non-obese healthy man increased the serum Luteinizing hormone (LH) levels by a whopping 67%! Luteinizing hormone (LH) is the direct precursor hormone of testosterone.
4. That same study also showed that just a short period of fasting done by the same group of non-obese men increased the serum testosterone levels by an amazing 180%. This can be interpreted as a fact that intermittent fasting has an immediate and notable effect on your testosterone levels.
5. Even short fasting can induce autophagy. Autophagy is basically a process where your cells remove toxins and estrogenic chemicals from them. Any process that reduces or removes anything related to estrogenic toxins is basically pro-testosterone as estrogen and testosterone negate each other in some way. Study
6. Fasting also regulates leptin levels, and decreased leptin levels can stimulate testosterone secretion. It is interesting that when leptin enters the hypothalamus, testosterone levels decline (study, study, study) and it goes also the other way around, when testosterone increases, leptin decreases (study, study)
This post is much to short to go into details about every process in your body but at least now you know that intermittent fasting or any type of fasting is one of the best tools you could have or use to naturally increase your anabolic hormone levels such as testosterone and growth hormone. Intermittent Fasting is a relatively new way of eating that has been shown to have many benefits and one of them is to boost your body’s natural levels of key anabolic hormones.
Another great way to additionally increase you anabolic hormone levels is with a special way of doing exercise as explained here HIIT.
First thing that you need to understand if you want to become a good leader is that Success or Disappointment is created more by the mental attitude than by the mental capability. There’s a valid reason that only 5% of people do good and 95% will not. That valid reason is not natural talent, money or “being at the right spot at the right time.” The reason is attitude. Only with a leader’s attitude can you get the actual outcome you will seek and keep your position as a leader.
Everything functions around the law of cause and effect. Achieving success is assured if we live in the proper way. Good attitude = Good result, fair attitude = fair outcome, and lousy attitude = lousy outcome. If you are not closing enough sales, keep on trying until you get the results you are looking for. If you find some good out of it, even if it’s just a lesson learned not to ever stop trying, your result will likely be that you’re obtaining some thing beneficial for your lost time.
All of us design our very own life based upon our attitude, and that decides life’s attitude towards us. Start with concentrating on getting an optimistic view of your self. Most people cannot give to other people what we do not have. We have been so familiar with ourselves that many of us become our personal worst type of critic. Once you achieve a goal, pat your self on the actual back and realize that not everyone can perform what you do. Many people are able, but don’t have the drive to take advantage of their own undeveloped leadership potential. The actual drive derives from understanding that you can do it because you possess a positive attitude.
If we find a person performing an outstanding job and acquiring outstanding results, you find a man or woman having a positive attitude of a leader. They each expect more good out of life than lousy, nonetheless they do expect to fall short in the process. If they didn’t, they wouldn’t be leaders and they would not allow every obstacle stop them from thinking optimistically. The environment is usually a mirror of our mental attitude. If we do not like what we see, we must improve our way of thinking before we can improve anything else.
The simplest way to practice developing an attitude of a leader will be by walking, acting and looking as if we are part of a group of positive thinkers. Actions trigger feelings, just as feelings trigger attitudes. Try to look for good and exciting aspects of something that may possibly bother or perhaps anger you. Life can be uninteresting and annoying only to those who are dull along with bad. When you can discover some thing interesting in whatever you see and everybody most people meet up with, life gets interesting and your attitude is going to modify. A person must look, act and feel successful before they will achieve success.
For your next 30 days, act toward the world by having an attitude of a leader which represents the kind of good results you desire to achieve. Should someone turns you down after a business briefing, simply just continue to the next realizing that you are getting closer to someone who will prefer to join you. Don’t burn bridges simply because even those who say “no” now may possibly say “yes” when they are ready. Treat everybody with admiration in addition to respect, just like you would want to be treated by them. People with positive attitudes naturally ascend to the top because they will eventually attract exactly what they get, regardless of the total number of times they be unsuccessful.
As we go through the leadership and development series, I will be going through all of the various mindsets, principles & habits of successful people, as well as the substantial skills you can cultivate so you can take what you learn here and use it out in the real world.
Leadership and Development Principle: The more we see, the more options are accessible to us.
Since the beginning, humanity has always been on a consistent journey to strengthen comprehension about our surroundings so we can make smarter decisions, we have even found ways to craft tools so we can catch a glimpse of more of what is available to us, from using hot-air balloons in the Civil War, to satellites used today. As technology has moved forward, so has the capability to see things from a different, elevated perspective.
Just like when you are fighting with a set of circumstances, simply taking a step back and observing the problem from another point of view can be enough to help change your belief to a higher state of mind. It’s challenging to find a way around a brick wall when it is literally 3 inches in front of your face. All you have to do, if it’s possible at the moment, back up from it. Detach yourself from the situation for a moment and let your mind rest & come up for air. Just allowing your mind to refresh will allow you to see all kinds of different possibilities that you couldn’t see before.
At the same time, using this simple leadership and development technique can also cause us to really think about what we’re really trying to accomplish, and possibly reassess if where we’re going is really a good place to be. This can be an a-ha moment that can help you correct course or move on to a more valuable goal.
Heroes become heroes because they learn to look at situations from an elevated point of view. This helps them to find new solutions to old problems, and alternative paths instead of dead ends. Do just this, and you will find a way to your destination where before there were only dead ends. There multiple paths to your goal. Through creativity, patience and persistence you will find a way to bring your goal into reality.
Leadership and Development Principle: Persistence Conquers All
“Never give in. Never. Never. Never. Never.” -Winston Churchill
Make an unswerving choice to refuse to cede. When you keep going no matter what, life has a tendency to celebrate our decision by meeting us halfway. New opportunities seem to appear out of thin air. Things we never saw before spring to life.
You may possibly get refused 1,009 times, but if you stay unswerving in your vision, your goals & dreams ultimately someone will say yes to you. and then another, and then another. You can win merely by refusing to give in.
You may have a multimillion dollar thought floating around between your ears, and what will at the end of the day make that idea come to life is your resolved determination to see your dream through to the end, and keep working until you get what you want. Sheer determination makes or breaks us.
What will you see when you learn to see through the eyes of heroes?
Leadership and development is absolutely crucial in developing the mindset and habits of a successful leader, regardless of what field you choose to devote yourself. It can also be a daunting task if you don’t know where you need to start to receive this training. Click on the following link to gain full access to a leadership and development system complete with a step by step method of generating leads for your new business.
Do you have what it takes to become a leader?
Have you heard that leaders are made NOT born? Well it’s true. You have seen instances where people step up to the plate and take charge in an unexpected way. You’ve seen people improve to the top out of NOWHERE. If you fancy to become a leader and you aren’t already one, don’t worry, you can do it. Before we go on with, if you are in a “leadership position” that DOES NOT mean you are a leader, YET. There are some things you will need to become versed in before you are exactly a leader. Dale Carnegie broke it down into a few easy categories.
Fundamental Techniques in Handling People
Ways to Make People Like You
Ways to Win People To Your Way of Thinking
Become A LeaderIf you fancy to become a leader you must learn how to do each one of the categories. We’ll break it down for you so by the end of this paper you will apprehend what it takes to become a leader. (It won’t make you a leader, but it will show you what you have to do to become a leader)
I WANT TO BECOME A LEADER! What do I do?
A true leader knows how to take care of people in ANY situation. If someone were to do something that you wanted them to do BUT they didn’t do it completely right, how would you handle it? Would you blame, disapprove, or grumble about? If so then you must to become versed to NOT do those things. A true leader gives honest and sincere appreciation. Leaders DON’T chide, disapprove, or grumble about. Using the same scenario, if someone did something I wanted them to do but not 100% correct, I would recite how well they did one piece of it but they could have made better on another part. The code is to NOT look all on their faults. I mean after all we are human. Leaders handle people in a way where they WANT to do what you say. You shouldn’t have to force them to do anything.
You’ve probably observed that when a “leader” walks into a room, EVERYONE tends to be pulled towards them. That is because leaders have such an attractiveness about them that people will like them right away. Thats why you need apprehend how to make people adore you. In order to do that you have to become Sincerely interested in the other person. If you aren’t kind they will be able to see right through it. Distinguish how leaders are always smiling? Thats because no one likes being around a bunch of negative people. Leaders are AMAZING listeners, so if you are to become a leader, Begin LISTENING. I’ve always heard that we have two ears and one mouth for a reason. We should use them accurately. When you talk to a leader you will perceive how important you appear. That is because if you didn’t feel important, what they have to say would mean NOTHING to you. To become a leader we must peak peoples’ interests by talking about what they desire to talk about!
If I were to argue with a “leader” they would NEVER tell me I’m not right or that my point of view is dumb. EVERYONE is entitled to their own point of view. Just because it doesn’t match up with what yours is doesn’t make it awful. Leaders will be the FIRST to acknowledge they have made a mistake. Never attempt to blame the other person. That will just make people dislike you. When you ask someone a question and they answer “yes” a lot, the result is usually a positive one. Ask the other person “yes” questions. Listen more than you talk. If I want to become a leader I will “SEEK TO UNDERSTAND BEFORE SEEKING TO BE UNDERSTOOD”. I can’t emphasize that enough.
If you want to evolve people without offending them you must give acclamation and honest recognition of worth and talk about peoples’ mistakes indirectly. If you have become a leader you would ask instead of tell. You would also praise EVERY advancement and refrain or stay away from pointing out mistakes. A leader encourages others that they can do fitter. They would never bring someone down! If I were to want you to do something I would make you happy about what I suggest by showing you how it can benefit YOU! I would NOT say “Do this so I look good” I would say “You can do that so you have an opportunity to go further” ENCOURAGE! ENCOURAGE! ENCOURAGE!
Become A Leader
Now its up to you whether you become a leader or not. I would recommend reading Dale Carnegies softcover How To Win Friends and Influence People! It is THE book about leadership. Don’t worry you can become a leader in no time!
5 Rules For The Leader To Follow
1. The Leader must aspire for more than what they have!
What is the point of entering the internet marketing scene if you don’t want to improve you standard of living, make life long friends and grow as a person? If you don’t want these 3, then don’t bother. If you don’t have a dream of what you would like your life to be like, get 1! Dreams are the beginnings of success.
2. Your mindset must be superior to your subordinates.
Your subordinates will constantly study you. They will train to be like you, or be better than you. You need to be level headed at all times. You need to portray a stable footing, even when you have no idea what is going on. Your confidence will inspire respect amongst your team and give you a boost. Never be negative. Even when you are administering some constructive criticism, always end on a positive note.
3. Always take responsibility for any mistakes you make.
Honesty is a quality that is second to none. If you are always honest with your subordinates and impress upon them the fact you always want them to be honest with you, you can often head off any problems before they get to big. If something doesn’t go as planned then sit down and go through what you did and look for ways to improve it. In the military they use what is known as an after action review. Everyone brings up things they should sustain, things to improve and ways to fix it.
4. Make a Decision!
In the choice between doing nothing or doing something, doing something always wins. Being indecisive is a major pitfall that will bring anyone in a supervisor position unstuck. People loose confidence with you if you are unable to make a decision, or become flustered when you don’t know what to do. If you don’t know what to do, ask your supervisor. They may have had relevant experiences that they can share with you to help you out! In business you need to be willing to take risks and chances. Sometimes if you remain stagnant, your competition will take advantage of this and you will come off second best.
5. Put your subordinates first!
If you are selfish and won’t help your own team you wont make a single cent! Every day, go out of your way to help those in your downline! They are the ones that will bring you success, every time you help them, you are helping yourself. Sometimes we all get greedy and don’t want to share something because of fear that we will no longer benefit from it. This is the worst possible attitude to have! Share everything you learn. Treat your people as they deserve to be treated and this alone will skyrocket your profits.
Today I want to talk about a type of workout that I think has the most benefits overall compared to other types of training and has amazing results for weight loss.
Aerobic exercises burn a lot of calories but can push your body in catabolic state which causes your body to lose muscle and decreases your body’s metabolic rate.
Weight training increases your body’s muscle mass and metabolic rate, but it doesn’t burn as many calories.
Here comes HIIT or High intensity interval training, which burns tons of calories, builds muscles, pushes your body into anabolic state increases metabolic rate and has fantastic results for weight loss.
I try to do my HIIT workouts as regular as possible and really feel like something is missing when I don’t do them for some reason.
Human body needs exercise in order to maintain health and performance. Many studies have shown, that regular physical activity prolongs life, boosts immune system, burns fat, prevents degenerative disease, has a therapeutical effect mood disorders like depression and anxiety and has an overall impact on your wellbeing.
The problem of our modern life is that we don’t actually need to do regular physical labor and we don’t need to hunt for our food or run from predators as our ancestors did for thousands of years. Most of us live comfortable lives with little or no exercise in our daily routine. We drive to work, buy our food nicely packed, dishwasher washes our dishes and water runs out of pipes straight into our kitchen. We have made our lives pretty easy and there is nothing wrong with it, but our body needs regular physical activity.
The other problem of our modern life is also a chronic lack of time. Even if we would like to go running, climbing or playing sports we often don’t find time to do those activities. We work long hours in the office, we commute back and forth from where we live to where we work and all that is before you have children, once you have children you don’t even have time to go to the bathroom.
Why am I explaining all this? As there is a lack of time we need to find a way to get the most out of our training in the shortest amount of time. I am not saying you don’t need to do anything else than HIIT, but most of us don’t have time to walk for 2 hours a day even though this is highly beneficial. HIIT or high intensity interval training will give you the most benefits for weight loss in the shortest amount of time. It will boost your anabolic hormone production such as human growth hormone (HGH) and Testosterone, and decrease your stress hormone levels. It will speed up your metabolism for many hours after your workout, which is really helpful for burning more calories throughout the day. A 20 minute long HIIT workout 3 times a week will have a great impact for weight loss and on your overall health and physical performance. You will get even better results if you are do HIIT together with Intermittent fasting 16/8. There is no other workout out there that can deliver so many benefits in such a short amount of time dedicated to it.
What is a HIIT workout
HIIT workout as any kind of high intensity activity, usually somewhere in between 20 seconds and one minute that brings you in anaerobic state in a short time frame alternated with low intensity intervals usually somewhere between 1-2 minutes long. HIIT type of workouts can be applied to running exercises, squatting or other types of high intensity training. This kind of workout allows you to achieve maximum performance for short bursts and the low intensity intervals allow for your body to recuperate and prepare for the next interval of high intensity. This method of training has been proven to have more benefits than doing other kind of workouts.
Anaerobic literally means without air. Your body can provide enough energy in all out efforts, where your muscles don’t receive enough oxygen, for up to one minute. For the first 15 seconds little lactic acid is being produced and even short rest periods can provide a full recovery. After about 15 seconds lactic acid starts to build up much faster and about after 30 seconds this becomes very taxing on your muscles and nervous system and your body needs much longer to recover.
Aerobic means with air, that means that you can provide enough oxygen to your muscles to operate. This are usually activities that are longer than 3-4 minutes and the fatigue remains relatively low as long there is enough oxygen to provide the energy.
The most basic HIIT workout
To give you an example of a typical HIIT workout that everyone can easily understand I will present you the sprints intervals I really love to do as it is one of the most basic workouts you can think of and you can do it everywhere.
Sprints intervals: you should find a long straight path you can run easily without having to watch your step. Try to measure about 200 meters from a starting point and remember that location. Warm Up appropriately as the name high intensity training already tells you this is a high intensity training and you should be properly warmed up before you start your intervals. I usually do a slow run first, flex a little, than do two slow and relaxed 200 meter “sprints”. When doing this slow sprints you should do it really relaxed so no actual sprinting just a fast paced run which you are comfortable with. After you are properly warmed up I do about six to ten 200 meter sprints and walk normally back to the starting point (some people prefer to run slowly, but you need a little more distance that way as you will not be ready to do a proper sprint again after 200 meters of jogging, so you can run another 100 meters in the opposite direction from your starting point and then run back). Sometimes I alternate it a little by doing some shorter and some longer sprints and mix it up a little so I don’t get bored.
This is probably the simplest and most basic way of HIIT workout, but there are many different options and there are a lot you could do also at home.
HIIT workouts plans
Warmup: as already discussed it is essential to be properly warmed up before doing any workout especially a HIIT workout.
Simple warm up routine:
- Jog in place for 30 seconds
- 20 jumping jacks
- Jog in place for 45 seconds
- 30 jumping jacks
- Rotate your hips 8 rotations in each direction
A beginners HIIT routine:
5 rounds of:
- 15 burpees*.
- 45 seconds of rest
*The burpee is a full body exercise used in strength training and as a HIIT exercise. The basic movement is performed in four steps and known as a “four-count burpee”:
Begin in a standing position.
- Drop into a squat position with your hands on the ground. (count 1)
- Kick your feet back, while keeping your arms extended, then do a push up. (count 2)
- Immediately return your feet to the squat position. (count 3)
- Jump up from the squat position (count 4)
If you want to take it a step further you can use light weights 3-10 (depending on your gender and physical shape) pounds and do the same exercise with a pair of dumbbells in your hands
Biggest benefits of HIIT
Lose weight: you will be burning calories for hours after your workout
After your HIIT workout, a process also known as EPOC (Excess Post-exercise Oxygen Consumption), or the so called ‘afterburn’ effect, begins in your body.
This is basically just a process of increased oxygen intake to correct the body’s ‘oxygen debt’ brought about by the performed HIIT workout.
The more intense the exercise performed, the greater this ‘oxygen debt’ becomes – note the word intense, not longer.
Your body increases oxygen consumption to restore itself to a resting state.
To reach a resting state again, it needs to restore hormone balances, replenish phosphagen stores, carry out cellular repair and oxidize built-up lactic acid.
Carrying out all of these chemical processes requires energy and where do you think your body is going to get this energy?
A time saving workout
As we have already mentioned a HIIT workout can provide all of its benefits in a really short time, you really don’t need to be sweating for hours, 20 minutes three times a week will give you most of its benefits for weight loss.
Any type of HIIT will give you similar results
Recent studies have shown that even different types of HIIT workouts produce same benefits. For example doing regular running sprints or sprints performed on a bicycle will give you same results. Any type of HIIT workout will push your body into weight loss state.
It is great for your heart
HIIT has great benefits for your cardiovascular system as it elevates your heart rate for short periods of time. Unless you are already suffering from some sort of cardiovascular disease you should perform HIIT workouts on a regular basis. Please read who needs to consult a doctor before performing any kind of HIIT workouts at the bottom of this article.
It increases muscle mass
You must put a heavy load on your body in order to get into an aerobic state. This increased load is highly beneficial for building muscles. The entire process also elevates HGH and Testosterone levels which are the two biggest muscle growing hormones in your body.
No equipment needed
You don’t actually need any equipment to perform your exercises, you can do sprints outside or even do it indoors doing burpees as we have described it above. All you need is some good will and consistency and you can achieve great results.
Is HIIT safe?
Anyone should consult a doctor before performing any type of high intensity workouts. There are certain risk groups who are should take extra care.
You must consult your doctor before doing HIIT if:
- You have been told by your doctor that you should only do physical activity recommended by a doctor because you have a heart condition
- You currently have prescribed medications for your blood pressure or heart condition from your doctor
- You currently pregnant or have given birth in the last 2 months
- You feel any sort of pain in your chest when you do physical activity
- You had any chest pain in the past month when not doing physical activity
- You lose your balance as a result of dizziness or you have ever lost your consciousness or collapsed
- You have a bone or joint problem (eg back, knee, or hip) that could be made worse by exercise
So you are here because you are interested in intermittent fasting 16/8 or with other words fasting for 16 hours per day, you either want to lose weight or improve your overall health. You probably heard a lot of things about this or you just came here because you heard about this for the first time and you want to find out what intermittent fasting actually is. This will be an in depth article that will try to explain what intermittent fasting is, what types exist, how to implement it in your daily routine, what are the benefits of doing it and point out some of best practices for an easy start. The knowledge shared in this article is based on my readings and personal experiences implementing it in my life.
What is intermittent fasting.
Intermittent fasting in a nutshell is basically just a limitation on when you eat and when you don’t consume any calories. It is not a diet, it’s more a pattern of eating. You can still eat anything you want as long you do it in the allowed time frame. Sounds great right. However we still encourage you to eat healthy unprocessed and nutritionally dense food. There are different types of intermittent fasting, some leave out just the breakfast and others make you fast for more than 24 hours on a time. It depends what your goals are, how fast you want to reach them and what kind of schedule you have currently in your live. It is easier to skip the breakfast If you have a regular job and it is easier not to eat anything if you are traveling a lot. It all depends on many factors and I will try to explain all possibilities so you will be able to make the best choice for yourself.
Scientist have been exploring short-term and longterm benefits caloric restriction by skipping meals since the early 1930s and discovered that it helped the mice to live longer when they significantly reduced calories. More recent studies confirmed this results on monkeys, roundworms and fruit flies. It has been shown by studies, that a decrease of 30 to 40 percent in calories extends the lifespan by as much as one third. There are also many other benefits of reducing calories such as reducing the risk of many common diseases, increase the body’s responsiveness to insulin, which regulates blood sugar and helps with food cravings and makes it easier for you to control your appetite.
The truth is that humans have been fasting for thousands of years.
The major factor with this method is, that your body is genetically adapted to fast for longer periods and is not well equipped to being constantly bombarded with food each and every day. Our ancestors didn’t had the luxury of eating 3 steady meals each day with some snacks in between. The fact is that most time in our existence we didn’t eat for longer periods of time and then had a big meal and that is why our bodies are so well adapted to that kind of food regime. Our ancestors hunted for food for days, enduring great physical effort without having any food and after the successful kill they eaten like kings for days.
Intermittent fasting helps you lose weight
The longer the window when you don’t consume calories the faster you lose weight. Normal diets that just restrict your caloric intake and decrease your body’s metabolic rate as a result which puts you in a vicious circle of eating less and less and you don’t lose just fat but also muscle tissue which in turn slows your metabolic rate even further. Studies have shown that when doing intermittent fasting it actually increases your body’s metabolic rate, increases growth hormone production and you lose mostly body fat as it helps retain muscle tissue in contrast to other diets. Your body adapts to this by getting more efficient in using fat as energy source and that is exactly what you want to achieve. It does not even limit or encourage you to eat only certain foods you can eat whatever you want and even if you eat the same amount of food in this shorter window it will still have some benefits for your fat loss process.
The science behind intermittent fasting is, that your body can store for about 12h of available glucose in your body, after that period you need to fill up the carbs so to say. When doing intermittent fasting we are trying to avoid eating any calories for at least 14-16h, and eat only in the remaining window of the day, so we have a window of about 4 hours where your body doesn’t have available glucose to use and it’s forced to go into fat burning mode, which triggers many processes and is what we want to achieve, so it is that time after around 12 hours that is actually making that difference and that is why you should go fasting for at least 14 hours for women and 16 hours for men. When your body is in fasting state all sorts of good processes start to happen in your organism.
- Your insulin and leptin sensitivity increases
- Normalising ghrelin levels, ghrelin is also known as “the hunger hormone”
- Growth hormone (HGH) levels increase, which plays an important part in health, fitness and slowing the aging process.
- Body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body
- It lowers your bad cholesterol and increases good cholesterol levels
You can achieve all of this benefits simply just by skipping breakfast and maybe delay your lunch. From my experience this is not hard to do especially once you get used to this eating pattern. I also noticed it is really practical as you need less time to get to your work, so you can start earlier and do more. If you wish to push it even further you can just expand the time frame when you are not eating to let say 18h so you only eat in the remaining 6h.
What are the benefits of intermittent fasting
Intermittent fasting offers many benefits, the most obvious one is of course for losing that excess weight. While losing stubborn belly fat great on it’s own intermittent fasting offers many other health benefits, such as prolonging your life and increased physical performance.
Intermittent fasting makes you live longer
As we have already mentioned, restricting calories is proven to prolong your life. When you are starving, your body functions differently and is disposing of old and damaged cells more efficiently that it does on a full stomach. The main thing is that it is kind of hard to starve yourself just to add some time to your lifespan even if everyone would like to live longer people are not likely to do that. The good news is that intermittent fasting provides some of the same benefits that calorie restriction does without you actually starving. You can reap the same benefits for the price of skipping a meal.
Intermittent fasting greatly increases your own body’s growth hormone (HGH) production
Growth hormone is an anabolic hormone and it is responsible for cell growth and regeneration. It increases muscle mass and bone density and it plays a major role in maintaining health of all body tissues, including brain and other vital organs. HGH also helps improve your sleeping patterns and betters REM-stage sleep. It also boosts your overall energy levels. It is the so called youth hormone as it slows down the effects of ageing.
A recent study on intermittent found out that fasting triggered a dramatic rise in HGH 1,300 percent in women, and an unbelievable 2,000 percent in men! The only other thing that can come close in terms of dramatically boosting HGH levels is HIIT or high intensity interval training.
Intermittent fasting can reduce the risk of cancer
So the statement above is a bit bold so take it with some reservation. There have not been performed many studies about this subject, but the ones that have been are promising. The results however are not dramatic but are showing some potential. Studies performed on animals show a decrease in cancers in the range from 25% to 40 % which means it is not a cure but it still substantial.
Main reasons why intermittent fasting is good for cancer prevention:
- Being overweight increases the risk of different forms of cancer and losing that excess weight contributes to prevention.
- It decreases the glucose levels in your blood which is the main energy fuel for cancer cells.
- Fasting also decreases the amount of insulin-like growth factor 1 (IGF-1) which is also linked with increased cancer risk.
- Fasting switches your body from growth mode into repair mode and disposes more efficiently of damaged cells, this particularly affects the cells that have the potential to turn into cancerous cells.
- Intermittent fasting enhances the ability of nerve cells to repair DNA.
Intermittent fasting is practical
To be honest, being able to skip your breakfast is actually really practical and makes your day easier. I always used to eat breakfast before going to work, and to be honest it took me about 30 min every day to make and eat my breakfast. If you take this 30 min and do some exercise like HIIT every second day you will do yourself and your body a great favour. On the other hand if your job allows it you can get to your job 30 min earlier and and also finish earlier giving you more free time to do thing you love in your life.
Intermittent fasting is good for your brain
Human and nonhuman animal studies have shown that intermittent energy restriction increases synaptic plasticity(a biological marker of learning and memory). It enhances memory performance and leads to the growth of new neurons, decreases risk for all neurodegenerative diseases like Parkinson’s and Alzheimer’s disease, promotes recovery after a stroke or brain injury and it has also been shown to play a big therapeutic role in mood disorders like depression and anxiety. During fasting, your body increases activity and growth of neurons which can help you think faster and more creative and it improves your memory. Your brain also functions exceptionally well on ketones, which are produced by your body when it runs out of glucose. I have experienced a boost in cognitive functions as effect of intermittent fasting but it is the most noticeable at the beginning.
Intermittent fasting lowers blood pressure and resting heart rate
Losing weight in itself lowers blood pressure, but there are also other benefits that contribute to this. Lower body fat helps alleviate extra workload put on the kidneys which as a result lowers blood pressure. Intermittent fasting also increases HGH production which results in much better cardiac function.
Intermittent fasting normalizes your blood sugar
Fasting helps normalizing your body’s insulin and leptin sensitivity, which is key for optimal overall health as insulin resistance is the main contributing factor to most of today’s chronic disease, from diabetes to heart disease and even cancer,
Different methods of intermittent fasting
Fast 16 hours eat 8 hours
A 16 hour fast a day is probably the most common method of intermittent fasting. Some may split it up to 14 hours for women and 16 hours for man but I don’t think it is necessary. It is very simple, you simply skip the breakfast and have lunch as late as possible or you don’t eat anything after lunch until the breakfast next day. One can have coffee or tea before lunch, but nothing that has any calories so no sugar or milk in your drink. To eat no calories is actually really crucial in this, because as soon your body gets any sugar it will raise your blood sugar and make you even more hungry, so it will be more difficult to make it until lunch without any food.
This is probably the easiest method of intermittent fasting out there as it is really simple and you can slowly progress to it. To give you an example: If you finished your dinner at 21h (we count time from the time you have finished your last meal until you started eating your next meal) the day before and you have your breakfast at 10h in the morning, you have already done a 13 hour fast. This is really not hard to do and a lot of people are actually doing it already. Now you can just push back your breakfast or skip it until your lunch. It is really simple if you do it slowly and you don’t need that much willpower to do it. Once you reached 16 hours of fasting you can work it up even further up until 18 or even 20 hours. But you really don’t need to push it that high as even 16 hours of fasting each day is plenty and you will rip all the benefits of intermittent fasting.
I personally like to skip the breakfast and have my lunch as late as possible. Sometimes I have only 14 hours of fasting and sometimes I have 18 or even more hours of fasting. It doesn’t have to be the same each day as long as you average it around 16 hours or more. And on the weekends I usually have one normal day and I eat when I feel like it, but the thing is that once you get used not eating let say in the morning you really don’t feel hungry and I usually have a much later and smaller breakfast than I normally had.
Fast for 24 hours once or twice a week
So this is a little different method than the one we described earlier, it is still pretty straight forward and people have been doing 1 day fastings in various religions or for body cleansing / detoxification for ages. The principle is simple you just fast for at least 24 hours or one day which is a bit more. If you fast for 24h you can have dinner in the evening and finish eating let’s say at 8pm and than you don’t eat anything until 8pm the next day, so you stopped eating at 8pm one day and started eating at 8pm the day after. The entire day method is a little longer, so you don’t eat anything the entire day, so your next meal would be the breakfast 2 days after your dinner. For me personally this method is harder to endure and I don’t practice it that often.
The benefits of this method are that you push your body even further and it has some great detox advantages as it gives your body even more time to cleans the toxins out of your system.
The cons are pretty obvious, some people have difficulties to endure 24h or more without any calories.
One large meal per day 20h fast (advanced)
This is an advanced version of the first method we described, and it differs only in fact that you basically eat only one large meal per day. You don’t actually have to consume all of your daily food in one go, but the window in which you are eating should be kept really small somewhere between 2 and 4 hours. This eating pattern was practiced by roman soldiers back in the day and was probably a pretty standard way of eating in the old days. Roman soldiers would walk for entire day and have a big dinner in the evening. They had to endure great physical efforts and were in top shape. This type of intermittent fasting is also called the warrior method.
The pros for this method are that you push your body even further into body fat burning mode and it is really simple for practical reasons as you have to worry only about the dinner each day.
The cons are that some people might find it hard to endure this, so it is not advisable for this method to be the starting method for your first intermittent fasting. You can easily slowly progress to this method from the 16h fasting method and you can control what kind level of fasting is still comfortable for you.
Interval fasting: 1 day 16h fast and limit calories in the remaining window, next day is normal.
This is a up and down approche, you cycle your calorie intake from one day to another. First day you make a 16h fast and you also restrict the amount of calories you eat on that day to about 500-800 calories that day. Next day is business as usual and you eat as much as you normally eat, you should not eat much more than you used to before the fasting. This method is a mix of our standard skip your breakfast method and alternating fasting day, it is not that demanding but you need to count your calories for the fasting days which is somewhat annoying to some people and is not that popular among people.
The pros are that you have to fast only every second day and can eat normally on the off days.
The cons are, that it is not that effective, you need to count your calories and you don’t operate in a daily pattern.
Alternating fasting day: You eat one day and fast the next
This is a more advanced version of previously discussed interval fasting method. This is a fairly advanced approach and a difficult to commit for a longer time. This style is not popular among people and I haven’t tried it myself, but it seem to be very popular among science researchers as most studies are performed with this method.
In practice this method makes me wonder if it is sustainable in the long run as it restricts the food intake too much and you could suffer some sort of nutrient deficiency because of that. I also think that it is hard to stay with this as you do not create daily repeatable habits that you can get used to but it is rather going from one extreme to another.
On the other hand, this method is probably one of the more effective methods of intermittent fasting and is probably good if you already have experience in intermittent fasting and would like to mix things up and speed up your fat loss progress.
Taking it a step further
So normally when you do intermittent fasting you don’t need to care what type of food you are eating, but if you wish to take it to the next step, you can also consider eating cleaner food in the eating time frame. You should take care of your body and eat nutrient dense food so you get all the nutrients your body needs for optimal performance.
What I would recommend is to eliminate all processed foods, such as white flour, white sugar anything bought pre made and in a grocery store. Try to increase the consumption of healthy fats and limit amount of simple carbs. Try to eat grass fed meat, free range eggs, and lot of greens. Put some effort in and prepare most of your food yourself, don’t eat out every day, restaurants with high quality and healthy food are rare and expensive. You will be surprised what a change can intermittent fasting and good healthy nutritional food have on your body.
My tips for starting your first Fast
Get familiar with all possible types of fasting first, make sure you are healthy consult your doctor and know in what you are getting into. I would advise you to go slowly and make progress by steps, this will also make it possible to make the most out of it as intermittent fasting is most effective when your body is adapting to new fasting period. If you start slowly and prolong the fasting window each week for one hour you won’t even notice it and you will still make good progress.
Risks and side effects of intermittent fasting
You will be hungry, but that should be only temporary and your body will adjust to your new eating pattern and make it much less difficult for you.
While your body is adapting to this new eating regime you might feel weak, lightheaded and your energy levels will be fluctuating. This symptoms should also be just temporary, about 2 to 6 weeks, while your body adapts and improves the ability of using fat for energy needs.
If you have any medical conditions you should consult your doctor and monitor your health in case you choose to do this type of fasting.
This is even more important if you have any of this:
- Problems with blood sugar regulation.
- Low blood pressure.
- Are underweight.
- History of eating disorders.
- Are a female who is trying to conceive.
- Are a female with a history of amenorrhea.
- Are pregnant or breastfeeding.
- Take medications.
What to eat – food list
Even dough there are no restrictions regarding what you can or cannot eat during intermittent fasting, we recommend you eat a healthy variety of highly nutritional foods. Try to avoid foods with high calories and low nutritional value. Load your body with the nutrients it’s been missing with just a few bites of these foods.
- Brussels Sprouts
- Turnip Greens
- Sunflower Seeds
- Black Beans
- Sweet Potatoes
- Green Peas
- Collard Greens
- Bok Choy
While you should eat a healthy amount of foods that are described above you should also avoid sugar, drinks filed with sugar like coca cola, simple carbs like pasta and white bread, and all fried foods as vegetable oils become carcinogen on high temperatures and are therefore highly toxic and should be avoided by any means.
Learn how you are able to make use of your mind power effectively every time to create what you may desire.
1.Work Out You would like
With this stage you have to take into account what you would like vs. what you do not want and you should have the ability to separate the form and also the substance.
Instead on focusing on what you do not want, it’ essential to concentrate on Precisely what You’d Prefer to experience instead, since your subconscious mind says “YES” to everything else you focus upon. If you do not want illness focus on perfect health, if you don’t want lack, concentrate on abundance, should you don’t want to experience anxiety, concentrate on experiencing peace, etc.
At times individuals concentrate on the “form” (the physical thing instead on the “essence”
(the feeling they wish to experience). In case you desire to generate or attract a certain factor into your life, ask your self what sensation do you think this factor would give you.
By concentrating on the “essence” of what you want, you expand your possibilities.
You might come across that there are numerous other ways to expertise that preferred feeling even now, and by encountering that sensation now, you further open your self to draw in the thing you would like.
A lot of times we chase specific issues, only to find out they didn’t provide us with the impression we anticipated to survive getting them. And also if the factor you originally had it mind does indeed enable you to have the specified sensation, this process may create for you further comprehension of numerous distinct ways to greatly improve your lifetime, to open yourself to numerous various possibilities that can enable you to experience even a lot more of that desired sensation.
2. Claim It As Being Your own
Once you know what you would like, imagine and Believe you already have it. Engage as many of your senses as you can and even though in a trance state (in a condition of hypnosis) clearly envision your self as if you’re already enjoying the desired state, thing, circumstances. You may also re-live your lifetime, within your mind, imagining that you’ve got usually had this resource, quality, thing you’d like to experience.
The whole point of the “depth” of hypnosis is to permit you to put your conscious mind along with the awareness of the outer world aside, lengthy sufficient that you are capable to fully expertise your desired experience just as real for you NOW.
It really is very good to keep in mind your subconscious mind does not distinguish between what is outside of you – what you might interpret as “real” – and what you experience only inside the realm of your brain. The subconscious mind concludes that something is REAL, if it FEELS REAL to YOU . NOW.
3. Clear out The Hurdles
Productive self-hypnosis is really much alike planting seeds. You decide what you’d like to grow, you plant the seeds by imagining and sensation that you already have the desired outcome. You do not need to concern your self with how is the plant going to grow – it really is endowed with intelligence to satisfy its purpose. What you do require to do is pull out the weeds in the event you notice any.
When you plant seeds of your outcome inside your subconscious mind, your doubts, fears, anxieties, conflicting beliefs etc. are weeds you might have to uproot. If you believe that it’s impossible for you to reach your goal, but you just need to try it, forget about it – it’s not going to work.
If the goal appears to overwhelming, cut it into smaller, achievable goals – goals you think are attainable for you now. It doesn’t matter what anybody else has achieved. The sole thing that matters is what you think is feasible for you.
Other people’s achievements may possibly inspire you – but whether you’d be able to accomplish the same, or much less, or a lot more, depends only on what you think to be feasible for you, and on the action you are willing to take.
Occasionally men and women look for “proofs” and assurance beyond the borders of themselves, asking other individuals for their opinions as to regardless of whether something is achievable or not, yet this only tells their subconscious minds that they are still packed with doubt – they do not genuinely think that they may experience the results they desire, so they typically do not.
The most effective location to look for “proofs” when utilizing your subconscious mind is within your own experiences – conducting your individual experiments.
There’s an approach to get and create absolutely anything you may ever need to develop by means of the power of your mind. Nonetheless to overcome your own personal limitations you either have to have limitless faith, or even much better, to do some study and gain understanding why It is possible to be or have whatever it’s you set your heart upon.
And also this brings me towards the Strength Regarding Decision. In case you have ever Chose to experience something and should you can recall how that feels, you may turn into conscious that at such times your brain was absolutely dedicated to your Objective and even though you may have been aware of achievable obstacles on the road, they’ve not prevented you in accomplishing your outcome. Whenever you genuinely Determine that you would like something, you “cut your self off” some other possibility and you Devote yourself to having the experience you desire.
4. Let Go As well as Just trust
This is almost certainly the most difficult step for most individuals – and it may possibly take some practice to totally and totally trust in the wisdom and power of your mind, universe, God, your Higher Self (pick the term you prefer) to be able to bring into your expertise what you asked for.
You may notice that occasionally whenever you consider something and then you completely forget about it, not even giving it a second thought whether or not it’s going to pass or not – the factor you contemplated, just happens. That’s because you’ve got spontaneously let go – by forgetting about it, your subconscious mind was able to take over and generate that experience in your life.
Other times you might feel that you want or need something truly badly, so badly as a matter of fact, that you can’t let it go – and as much as you want it – you’re not allowing it to manifest for you.
When something is genuinely crucial for you to have and you have no thought where what you will need is going to come from, trusting may feel as in case you were walking on a tight-rope. With practice, it does get significantly less complicated.
Practicing gratitude – expressing gratitude for what you require and/or desire as if you have already received it will help you to get your mind off the worry, and keep it focused on your goal.
I have written just before about gratitude, but I’d like to repeat that gratitude will dramatically cut the time it takes to get what you desire, and it will dissolve plenty of obstacles toward acquiring the outcomes you’d like to generate employing self-hypnosis.
You’ll be able to thank your subconscious mind, your unconscious mind, God, universe – or everything else you like to refer to the power and intelligence within you and all around you which is able and knows how to bring into manifestation every single 1 of your heart’s desires.
5. Recognise When you Acquire Precisely what You actually Wanted
Sometimes what you ask for might come into your life in a slightly various form than what you envisioned. It’s crucial to notice and acknowledge that what you asked for has in some form manifested for you.
Sometimes what you ask for may be even greater than what you asked for (vividly imagined in self-hypnosis).
Occasionally what you ask for might be a far cry from what you wanted. It might be just a signal that what you requested is on its way. Now isn’t the time to give up, but to keep on thanking that what you desire or even some thing far better is on its way.
You may also wish to re-examine your beliefs, doubts, worries, insecurities, feelings that you do not fairly deserve what you requested, that it could be too very good for you, or perhaps that after all, you don’t truly want what you demanded.
Keep in mind that your outer-world experiences only reflect what’s within your mind, so in case you don’t like what you’re experiencing, all you need to do is change your mind about it. In the event you expect only the best in life, and maintain on thanking your mind and the universe (God) for giving you the very best, in joyful expectation of these experiences – your outer-world experiences will reflect this.
Acknowledge that everything that happens within your life is forever moving you toward the realization of your goals.
The money we make and where it originates is becoming diverse. A lot of us may not be in a position to be with just one company until we retire. The need for more control of our lives might be one reason or being laid off may impose a change. One of the consequences of this, and maybe something that you are undertaking also, is the number of folks interested to start a business online. The methods for making money online are many and there is a good deal of information available. The way you believe could be the most crucial component in truly becoming successful online. In this article, we will explore the attitudes you need to acquire to be profitable online.
In starting a venture online, you must know why you are doing it. If you have a clear idea of what you want to attain, this can get you going and keep you on track. The kind of life you desire or the job you dislike could both be a driving factor in what you want to do. The more sure you are about what you want, the better your chance of making it happen. It will not always be uncomplicated, so you must find ways to focus on your goals. Some people make use of a vision board which is simply a board with images of things you wish to achieve attached to it. Every day, you must envision exactly what it is you want to accomplish.
Remaining focused is the next thing we will examine now. A home office and being your own boss is something you may have dreamt of. Maintaining your focus is crucial since the lack of structure can be distracting at first. The one thing that many new starters do is they try to get to know too much straightaway and move from one idea to another. Other internet marketers are only too pleased to lure you away from what you need to be doing. Try prioritizing what you do to make certain you are progressing and finishing the tasks you need to do. It is too easy for the day to have passed and discover you have really done nothing.
If you desire to be a success online, you have to keep in mind that you are building a business. You want to build something you can sustain whilst making some quick money for your present needs. How you connect to people is critical to any business and you should aim to create a loyal customer base. For example, if you are developing an email list, always remember that you are dealing with real human beings. If you help someone attain their aspirations and goals, there is a good chance you will also attain yours. This is a great mindset to have and one that is often woefully inadequate.
If you want to make money on the Internet, it truly comes down to desire and a dedication to take consistent action.
Many people today are turning to the Internet in order to try to earn some extra money in order to cover their bills. People are flocking to the Internet without understanding how much work they have to invest. It is not as simple as most people think. The reality is that for the most part, it takes hard work and you will have to invest time in order to be successful online.
You have to find out if running an Internet business is the perfect choice for you. If you are one of those folks who believe you can simply put up a web site and people will come and buy your products, stop now. Much like any business, you take out what you put in. If time is rare because of your current job or family obligations and you can’t spare a couple hours everyday to invest, this will not work out for you.
For people who know that it will require work and are ready to put in the time, setting up your own online business could be very advantageous. If you’re still reading, we will show you how to get started.
The first thing that’s needed is your own site or blog. I am sure you have seen those web sites promising you money without even creating your own website, while it’s possible, if you want to do it the right way, you need a site. Letting people know who you are will be a major key in your internet business, and having your own blog or site will help you establish your reputation.
Generating money from your blog or web site is now what you want to begin considering. You can use Adsense and place the ads on your web site to start making some money almost instantly. Although you can pull in some money with Adsense, if you want big money with them you need loads of traffic. Affiliate marketing is another great way to begin earning profits from your web site. By using affiliate marketing, you can really pull in enough money to replace your current income. Wouldn’t it be nice to close a sale from a banner on your site or blog and earn $50 or more and not have to do anything for it? Clickbank is a great place to get started with affiliate marketing.
Now for the difficult part, you will need to begin building traffic to your web site or blog. If you truly desire to generate money, you have to have steady traffic to your website. When nobody looks at your website or blog, there is nobody to click links or sell anything to. One way to start receiving the web site traffic you need to survive is to use PPC. When you employ pay per click methods, you have to pay to get people to your site, whether they buy anything or not. What this means is each time a person sees your PPC advert and clicks on that advert, you will have to pay for that visitor. And when you are new to Internet marketing, this can truly add up quickly if you don’t know what you’re doing.
But for folks on a budget, there are gratis traffic exchange programs. There are numerous free programs online that can help you obtain site traffic. These free traffic programs can be found in any search engine and they genuinely can be a great way to start generating the traffic you need.
As long as you know that this is not a set and forget type of thing and that work is needed, making the extra money that you need can be accomplished by working online with your own online business.
When it comes to promoting your company online, you might have considered hiring an internet marketing and advertising company. Because of the importance of marketing and time and effort it takes, hiring someone to do it for you can be a good idea. Not only will it allow you more time to work on your business instead of worrying about marketing, you’ll also benefit from having an internet marketing and advertising company working on your campaign.
Unless a person spends a great deal of time keeping up with internet marketing techniques, it’s very difficult to stay abreast of new ideas and methods of marketing. An internet marketing and advertising company however, makes this their business, so they always have the latest and best information when it comes to marketing a business online.
A long-term campaign with an internet marketing and advertising company will probably be a considerable expense. But before you discount it based on cost, consider the value of what you’ll receive rather than the dollar amount you’re putting out initially. A good internet marketing campaign can offer returns far and beyond what you spend-of course, it wouldn’t be worth it otherwise. But the returns you’ll receive from expert advice and promotion from an internet marketing and advertising company won’t start and then stop, they should continue for some time.
If you’re already in an established business and your numbers need a boost, hiring experts shouldn’t be too much of a hardship. You already know that the money you put into advertising and promotion flows back to you many times over, and you probably have more capital available to enter into such an agreement. If you’re just starting out in business, consider the money you spend on good promotion and advertising now a very vital expense. If you can get started out on the right foot getting your brand recognized in the right way and in the right places, you’ll have overcome one of the hurdles everyone starting an online business has to face.
Working with an internet marketing and advertising company doesn’t take you out of the promotion equation. Usually it’s more a partnership than a simple delegation of promotional tasks. Once you together decide which direction to move in, then the company may handle many of the day to day promotional activities like blog posts, social networking and social bookmarking, for instance. But not before you along with them have decided which aspects of your business to focus on, and which market to target.
Working with the experts, especially in the beginning, can also be a learning tool should you ever want to get more involved with your business’ internet marketing and promotional efforts. Or you can have staff who work with them closely and learn the many techniques that they use to best market your company. Then you can take back some of the promotional tasks should you want to, or should you want the internet marketing and advertising company to focus on another area of your business.