Below is a chapter from the book titled “How To Lose 14 Pounds In 14 Days With (Intermittent Fasting)”
What Is Intermittent Fasting
Intermittent fasting is one of the simplest and fastest ways to lose fat that I have ever come across. While you are fasting, your body turns into a fat burning furnace! Intermittent fasting is just like you would expect from the name. There are many other kinds of intermittent fasting, but I will focus on the kind that Martin Berkhan at http://www.leangains.com/ presents which is intra-day fasting – basically extending the night time sleeping fast a bit longer. Normal people fast for 8 hours during sleep and then eat throughout the other 16 hours. In the leangains intermittent fasting program, it’s the other way around – you fast for 16 hours and only eat during the remaining 8 hours.
When I do Intermittent Fasting I only eat between the hours of 3pm and 11pm. Basicly I skip just “breakfast”, eat a late lunch as my first meal of the day at 3pm, then I’m done eating by 11pm. But you can pick any 8 hour window that works for you.
The First Time I did “Leangains” Intermittent Fasting, I lost 14 pounds in 14 days!
I explain it more in the video below–
You might be thinking, “By skipping a meal, I simply eat less than than normal so I will lose weight, right?”
Well, yes. But there is more to it than that. If you cut out an entire meal, you are able to eat MORE food during your other meals and still be in a caloric deficit (which is an important factor for losing weight). But as you know from the last chapter, not all calories all created equal. The timing of meals can also influence how your body reacts (see chapter 2).
Why Intermittent Fasting?
Although we know that not all calories are created equal, caloric restriction plays a major role in weight loss. When you fast (either for 16 hours per day, or 24 hours every few days), you are also making it easier to restrict your caloric intake over the course of the week. This will give your body a chance to lose weight because you’re eating less calories than you’re used to..
It promotes stronger insulin sensitivity and increased growth hormone secretion, two keys for weight loss and muscle gaining, but intermittent fasting helps your body use insulin better. The Importance of this was already explained in the previous section.
Plus, Hugh jackman did it to get in the best shape of his life for the “Wolverine” movie– http://www.youtube.com/watch?v=yDwwuXBDMOA
AN IMPORTANT CAVEAT: Intermittent Fasting can be complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into any of these categories I highly recommend you check with your doctor before trying this.
Can I build muscle and gain weight while intermittent fasting?
In fact, I have been intermittent fasting for a few months…building muscle, while my body fat percentage is staying very low! I’ve measured my gains. People around me are even saying that I look more ripped! I still eat the same amount of food as before, but instead of eating all day long, I condense all of my calorie consumption into an eight hour window (usually 2-4 meals).
Here is what my intermittent fasting day looks like on a day that I lift weights:
2:00 p.m. Heavy strength training in a fasted state. I only take two things before the workout 1.) A fat burning aid called “Tea Rexx” and 2.) 10 grams of BCAA’s. Click here for more info on the supplements (http://highlifeworkout.com/fat-loss-energy-supplement/)
3:00 p.m. Protein, Carb or Fruit
6:00 p.m. Protein, Carb or Fruit
9:30 p.m. Protein, Vegetables
11:00 p.m. Protein, Vegetables
This is what my day looks like if I only do cardio or rest:
2:00 p.m. Cardio in a fasted state. Again, I only take Tea Rexx for energy and 10 grams of BCAA’s before the workout (http://highlifeworkout.com/fat-loss-energy-supplement/)
3:00 p.m. Protein, Vegetables
6:00 p.m. Protein, Vegetables
9:30 p.m. Protein, Vegetables
11:00 p.m. Protein, Vegetables
Does intermittent fasting have different effects on men vs. women?
Yes, intermittent fasting does affect men and women differently.
This article on ‘Mark’s Daily Apple’ breaks down the differences between men and women and how they are affected by intermittent fasting:
“One study, which I’ve cited before as evidence of a benefit to fasting, found that while if insulin sensitivity improved in male subjects, female subjects saw no such improvement. In fact, the glucose tolerance of fasting women actually worsened. Ouch.
Another study examined the effect of alternate day fasting on blood lipids. Women’s HDL improved and their triglycerides remained stable; men’s HDL remained stable and their triglycerides decreased. Favorable, albeit sex-specific results. Later, both obese men and women dropped body fat, body weight, blood pressure, total cholesterol, LDL cholesterol, and triglycerides on a fasting regimen. These people were obese, however, and perimenopausal women were excluded from the study, so the results may not apply to leaner people or women of reproductive age.”
Basically, men and women will have different experiences with intermittent fasting; we’re all unique snowflakes (yep, even you) and your body will be affected by intermittent fasting differently than the next person’s.
My best advice? Give it a try (tracking your results). Experimentation goes a long way.
Tips and tricks about Fasting
Don’t be a spaz. Stop wondering: “Can I fast 15 hours instead of 16?” or “What if I eat an apple during my fasted period, will that ruin everything?” Relax. Your body is a finely tuned piece of machinery and learns to adapt. Not everything is as cut and dry as you think.
Stay busy. If you are just sitting around thinking about how hungry you are, you’ll be more likely to struggle with this. For that reason, I time my fasting periods for maximum efficiency and minimal discomfort:
Zero-calorie beverages are okay. If you want to drink water, black coffee, or tea during your fasted period, that’s okay. Remember, don’t over think it – keep things simple!
Concerned about losing muscle mass? Keep track of your strength training routines and see if you are getting stronger.
Caffeine will decrease hunger during fast. I take TEA REXX during my 16 hour fast. It really helps suppress my appetite and burn fat!!! You can find it here– http://highlifeworkout.com/fat-loss-energy-supplement/
Everybody will react to intermittent fasting differently. I can’t tell you how your body will react. It’s up to you to listen to your body and see how making these adjustments change it.
Don’t expect miracles. Yes, intermittent fasting can potentially help you lose weight, increase insulin sensitivity and increase growth hormone secretion (all good things), but it is only ONE factor in hundreds that will determine your body composition and overall health. Don’t expect to drop to 8% body fat and get ripped just by skipping breakfast. You need to focus on building healthy habits, eating better foods, and getting stronger.
To sum it all up, intermittent fasting can potentially have some very positive benefits for somebody trying to lose weight or gain lean body mass or both.
Men and women will tend to have different results, just like each individual person will have different results. The ONLY way to find out is with self-experimentation.
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