Losing Weight in 10 Days: Everything About Sport Fasting by Fittergy

Sports Fasting is a popular program known for its effective combination of exercise, fasting, and special dietary supplements. The 10-day program, offered by Fittergy/Sports Fasting-Ittermite, promises not only weight loss but also improved endurance and detoxification of the body. But what does Sports Fasting entail exactly? How does it work, and what can you expect during this intensive period? In this blog, we take an in-depth look at the Sports Fasting program, including the diet, training routine, and the results you can achieve. Keep reading to discover if Sports Fasting is right for you!

What is Sports Fasting?

Sports Fasting, developed by Fittergy, is a program that combines sports activities, fasting, and a specific dietary plan with supplements. The goal is to help your body switch to fat burning through ketosis, which can lead to weight loss, improved endurance, and detoxification. Instead of burning sugars as an energy source, your body will switch to burning fats after a few days.

What does Sports Fasting do to your body?

Sports Fasting has various effects on the body. After approximately three days, the pre-fasting phase begins, and from day three to day six, the actual fasting starts. During this phase, the body in most people transitions into ketosis, which means it starts burning fats instead of sugars. This process of fat burning is facilitated by the optimization of mitochondria, also known as the cell's energy powerhouses.

When the body is in ketosis, the energy production factories (mitochondria) are activated and optimized. This allows the body to more efficiently utilize fats as fuel. Using fats as an energy source can lead to weight loss since the body now taps into its stored fat reserves for energy. This means you continue to burn fat and lose weight during the Sports Fasting program.

What does the Sports Fasting program involve?

Sports Fasting is a specific program that focuses on optimizing your body through a combination of nutrition, fasting, and intensive sports activities. The Fittergy/Sports Fasting program spans over a period of 10 days and is designed to help your body adapt to a new way of eating and energy burning.

The program begins with a 3-day period in which you gradually reduce your food intake. This means gradually consuming fewer calories and carbohydrates while still getting enough protein, healthy fats, and nutrients. This phase prepares your body for the upcoming fasting days.

After the reduction phase, the fasting period of 3 days begins. During these days, you will fast completely, meaning you consume no food. However, you will take dietary supplements specifically designed to support your body during fasting. These supplements often contain vitamins, minerals, essential oils, and amino acids to ensure your body receives enough nutrients and minimize muscle breakdown.

After the fasting period, there are 4 days during which you gradually reintroduce your food intake. This is done to help your body adapt to consuming food after the fasting period. You start with light meals and gradually add more food to your diet. It is important to pay attention to the quality of food you consume during this phase and find the right balance of carbohydrates, proteins, and healthy fats.

In addition to the dietary changes, the Sports Fasting program also includes intensive sports activities. During Personal Performance Training, 60 minutes of cardio activity is performed instead of the usual 30 minutes. By extending the training duration, better results are aimed to be achieved.

The goal of the Sports Fasting program is to put your body in a state of ketosis, where your body switches from burning sugars to burning fats as fuel. This can lead to weight loss, improved endurance, and detoxification of your body.

It is important to emphasize that the Sports Fasting program is intensive and requires specific guidance. It is recommended to follow this program under the supervision of a certified coach or trainer to ensure you perform it correctly and do not jeopardize your health.

What do you eat during Sports Fasting?

The dietary plan during Sports Fasting includes fresh fruits, fresh fruit juices, salads, nuts, chicken, fish, white rice, and soup, among other things. These foods provide essential nutrients such as vitamins, minerals, proteins, and healthy fats. During the fasting period, of course, you consume no food. However, you need to take supplements to support you during this period.

The eating during Sports Fasting aims to provide the body with sufficient nutrients while limiting calorie intake to promote the desired fat-burning process. It is important to follow the dietary plan closely to achieve the best results during the Sports Fasting program.

How often can you do Sports Fasting?

It is generally not recommended to do Sports Fasting more than twice a year, with an interval of about six months. This recommendation is based on the goal of achieving and maintaining optimal results. It is important to give the body enough time to recover and consolidate the benefits of Sports Fasting.

Keep in mind that after Sports Fasting, it is essential to pay attention to strength training. Performing strength training is an important aspect to maintain the results of Sports Fasting. If you have any doubts about how to best maintain the results after a Sports Fasting program or if you need guidance in strength training, feel free to contact a professional personal trainer from PPT. They provide free answers to your questions. Or learn more about personal training.

What does Sports Fasting with a professional cost?

At PPT (Personal Performance Training), you can benefit from Sports Fasting and its advantages for as little as €450. With the "Make the Switch" Sports Fasting package, you receive a comprehensive program that guides you in achieving optimal results. The program includes various measurements, tests, and guidance to ensure you get the most out of your Sports Fasting experience.

What do you receive with the Sports Fasting package?

With the Sports Fasting package, you will receive personalized coaching and guidance throughout the program. This includes an intake interview, body measurements, a personal training plan, support through the fasting and reintroduction phases, and post-program guidance. Additionally, you will receive dietary supplements specifically designed for Sports Fasting.

Sports Fasting can be a challenging but rewarding experience for those looking to lose weight, improve endurance, and detoxify their bodies. However, it is important to approach it with proper guidance and under the supervision of a professional. Consult with a certified coach or trainer to determine if Sports Fasting is suitable for you and to ensure you follow the program safely and effectively.

What do you get here for:

• At the start of the program, a baseline measurement is taken, including body weight, determination of body fat percentage using both a scale and skinfold measurements (the latter is considered more reliable), and various body circumference measurements at different parts of the body.
• Conconi test or Astrand cycle test to determine your Zone 1. This step is mandatory and necessary because Zone 1 varies for each individual and plays an important role during sport fasting.
• Daily explanation of what to eat and which supplements to take. You will also receive an explanation of how sport fasting works, as well as useful tips and hints to successfully complete the program.
• Your training schedule is scheduled in consultation with you, and you can use the cardio equipment at the PPT studio/gym. During the program, you will also be monitored, and your urine strips will be checked daily to track progress.
• After the 10-day program, a final measurement is taken, repeating the baseline measurement (excluding the exercise test). Based on this measurement, you will receive advice on how to maintain the achieved results for the longest possible time and how to build on the achieved results.

Is sport fasting safe?

Sport fasting is definitely safe, but it is important to follow the program under the proper guidance of an accredited coach or trainer. Before starting sport fasting, it is advisable to thoroughly investigate how the coach plans to initiate and guide the process. Make sure you have confidence in the coach's expertise and experience before starting. If in doubt, it is better to seek out a qualified professional who can guide you during sport fasting.

If you have lung, heart, or diabetes problems, it is important to consult a supervising physician before starting sport fasting. These medical professionals can advise you on the safety and suitability of sport fasting in your specific situation. It is always better to err on the side of caution and seek professional medical advice before starting an intensive program like sport fasting. Your health and well-being are always a priority, so make sure to take the necessary precautions.

What does the sport fasting program from day 1-10 look like exactly?

The sport fasting program unfolds as follows:

Day 1: You start the day with breakfast and take the necessary supplements. I recommend starting a one-hour cardio training session immediately after breakfast. After the training, wait 3 hours before checking your urine for ketosis. Then you can enjoy your lunch, including the supplements. Finally, you have your last meal of the day, dinner, along with the necessary supplements.

Day 2 and 3: These days follow the same pattern as day 1 but with gradually less food for breakfast, lunch, and dinner. The cardio training remains at one hour.

Day 4-5-6: These are the fasting days. During these days, you are only allowed to consume 100 ml of fruit juice for breakfast, lunch, and dinner, along with the supplements. You can drink unlimited coffee, tea, and water without sugar or sweeteners. I strongly recommend taking an "opkikkertje" three times a day during these three days. This will help you get through these challenging days more easily and give you some strength and focus. Note: during these days, we train for 30 minutes plus 15 minutes. If you feel good, you can train for an additional 15 minutes. You can use your own judgment: if you don't feel well or you're ready, you can simply stop after 30 minutes or 45 minutes.

Day 7-8-9-10: This is the final part of the sport fasting program, consisting of four building-up days. During these days, your body is gradually reintroduced to food. This happens naturally with a gradual increase in food intake

You will notice that days 9 and 10 are the easiest in terms of food, as you are simply allowed to eat more.

Congratulations! You have officially completed the sport fasting program. The following day, day 11, your final measurement will take place, and you will have a conversation with your coach about maintaining the achieved results and how to proceed from there.

How much results can I achieve with the 10-day sport fasting program?

With the 10-day sport fasting program, you can achieve significant results. In practice, I see that men can lose an average of 4-6 kilograms in weight, while their body fat percentage decreases by an average of 4-8%. For women, the average weight loss is between 2-4 kilograms, and the body fat percentage decreases by an average of about 4-6%.

It is important to note that sport fasting not only leads to weight loss and reduction in body fat percentage but also improves your endurance. By stimulating fat burning and optimizing energy production in your body, you may notice an increase in endurance during and after the sport fasting program.

Achieving these results depends on various factors, including your individual metabolism, body composition, and dedication during the program. It is important to remember that every body is unique, and individual results may vary. By closely following the sport fasting program and receiving guidance from a professional, you increase the chances of achieving the desired results.

My experience with sport fasting and why I recommend it

Personally, I am a strong advocate of Fittergy's sport fasting program, and I use it once a year. The reason for this is that I find it valuable to have a detox period of 10 days and give my training program, which normally consists of functional strength training, kickboxing, and cardio, a new direction. I find that my body adjusts well and effortlessly to this program, and I can get rid of the extra fat reserves I have accumulated throughout the year.

Sport fasting gives me the opportunity to reset and purify my body. It changes my daily routine, making me more aware of my food choices and challenging my body in a different way during exercise. This provides a fresh stimulus and renewed motivation in my training routine.

Furthermore, I find that sport fasting helps me reduce my body fat percentage. By combining fasting, specific nutrition, and intensive training, I can work towards my goals of weight loss and muscle building in a targeted manner.

Testimonials and success stories from PPT clients

Curious about how other people have experienced sport fasting? Check out the testimonials from our participants here and learn more about the results they achieved with us.

Have I piqued your curiosity and are you wondering what results you can achieve? Feel free to contact me now! During a free consultation, I am ready to answer all your questions and discuss your personal goals. The intake conversation will take approximately 30 to 45 minutes, during which we can explore the possibilities of the sport fasting program and see how it can help you achieve your desired results.