The Ultimate Guide to
Intermittent Fasting
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Guide to Intermittent Fasting
Hello there!
Do you know who is awesome? You! For picking up this report
and learning how to use Intermittent Fasting to enhance your
lifestyle and your soon to be Aesthetic Physique.
Millions of people have used Intermittent Fasting to live a more
enjoyable lifestyle while achieving their Fitness and Health goals.
It works, but a lot of people fail with intermittent Fasting, because
they do not do it properly.
Thankfully for you, you are meant to succeed.
Hallelujah, it works!
But don´t worry, I´ve got your back on this one. I have been using
Intermittent Fasting for years and teaching in to the masses of
people who have sought me out, so I know a thing or three.
Together we have structured their lifestyle to make it almost
impossible for them to not achieve their fat loss results with the
help of intermittent fasting.
So without further ado, lets get to the guide....
Warning
IF(intermittent fasting) is not for everyone. There are some people
who can not and should not do IF. In all my experiance, I have
seen people who even after the Adaptation Period (which we will
cover later) can´t do Intermittent Fasting if their life depended on
it.
Some of these people include:
1. Pregnant women
2. People with special medical conditions (Ask your doctor for
advice on this one)
3. People who aren´t prepared to work for their reward
4. People who are ok with being mediocre and staying fat
5. People who aren´t willing to challenge the Mainstream way
of thinking
So if you aren´t any of the above, and are ready to:
• Eat Big Delicious Meals
• Go against the Status quo
• Leave your Comfort zone to experiance greater results
• have the Body you always wanted
• and much, much more...then lets go!
Why should you do Intermittent fasting
So as discussed before, Intermittend fasting has alot of benefits.
The main benefit that we will be looking at is that it will provide
you with the freedome to eat a lot more of the foods you love
while still achieving the results you desire.
But for anyone who wants to know all the other awesome benefits
to Intermittent Fasting, here are some of them:
• Blood levels of insulin drop significantly, which
facilitates fat burning
• The blood levels of growth hormone skyrocket. Higher
levels of this hormone facilitate fat burning and
muscle gain, and have numerous other benefits.
• The body induces important cellular repair processes,
such as removing waste material from cells.
•
Short-term fasting actually increases your metabolic
rate by 3.6-14%, helping you burn even more calories.
• Intermittent Fasting Can Reduce Insulin Resistance,
Lowering Your Risk of Type 2 Diabetes(also helps you
build more muscle)
• Studies show that intermittent fasting can improve
numerous risk factors for heart disease such as blood
pressure, cholesterol levels, triglycerides and
inflammatory markers.
• Intermittent Fasting May Help Prevent Alzheimer’s
Disease
As you can see the list goes on and on. Intermittent fasting is
awesome and that is why it is a staple of all my teachings.
But...what in the world is
Intermittent fasting?
All this talk about the awesomness that Intermittent Fasting brings
to this world, but what is it actually?
A simple definition of IF: Intermittent Fasting is a way of eating,
where you cycle between phases of Fasting and Feasting.
Fasting=not eating/consuming Calories.
Feasting= eating delicious foods that will help you get to your
goal, if they fit your numbers.
The general guideline for Intermittend fasting is:
• Douring the Fasting phase you shouldn´t consume Calories.
Ussually drinking water, tea and coffee is recommended.
There are many methods of Intermittent
Fasting, which vary by the length of the
Fasting and Feasting phases.
Here are some:
The normal person:
• Fasting phase: around 8 hours of not eating (douring sleep)
• Feasting phase: around 16hours of eating
The Eat stop Eat method (popularised by Brad Pilon):
• Fasting phase: 24hours (2x/week)
• Feasting phase: 24hours (5x/week)
The 16/8 or Lean Gains method(popularised by the man Martin
Berkhan):
• Fasting phase: 16 hours
• Feasting phase: 8 hours
...and the one we will be using...
The Flexible Method:
• Fasting phase: 14-24hours
• Feasting phase: 1-10hours
The Flexible Method
This method of intermittend fasting is the one that can fit any
lifestyle. It allows for maximum enjoyment of the foods you love,
while avoiding struggling to be strict with the different phases of
Feasting and Fasting.
So the way you do it is:
The Fasting Phase:
This is the Phase during which you will not be consuming
calories. That means you will not eat or drink anything with
Calories.
You can and should drink lots of water, tea and black coffee while
in this phase. You could also use one of my favourite diet hacks
and drink sparkling water, which will keep you full for a long
time.
That will keep you from being hungry and you will feel awesome.
I personally drink around 3 liters of water and 2 small cups of
coffee during this phase.
The Fasting Phase ussually lasts between 14-24
hours, depending on schedule or personal
prefference.
This phase starts witch your last meal of the day, and ends with
your first meal the next day.
That being said, the strategy here is to push your first meal later
into your day. That way we will be using our fat stored as fuel
during the Fasting phase, and we will be limiting the duration of
the Feasting phase, so that we will have the freedome of eating
bigger meals.
I know, I know...sounds awesome, but how will not eating earlier
in the day allow me to burn fat and eat big meals?
It works like this: When you fast, your body doesn´t have any
food to be used as fuel, so it naturally starts using fat cells for
energy and naturally perserves your muscle through a spike in
Growth Hormone.
Fasting also has a natural hunger blunting effect, which keeps you
from feeling hungry, once your body gets used to fasting.
The Adaptation Period
When you start Intermittent Fasting, you will experiance what we
call an adaptation period. This is the period when your body will
be adjusting to the new rythm of eating (and non-eating).
This period is cruitial to your success.
You will feel some hunger and discomfort, but it will get easier as
the days pass, especially when you implement the strategies that I
will give you, which will make hunger a thing of the past.
This period lasts around 4-8days and after that you are golden.
Your body has adjusted to the new way of eating and you are in
control.
How to use the flexible method
So all you have to do is push your meal later into the day. Skip
breakfast and drink water, sparkling water, tea and coffee until
your first meal. Your first meal should be around 5-8 hours after
waking up. That is doing to enable you to eat bigger meals which
you can then structure for fat loss or muscle gain.
Also we will be using some coffee and tea to make it more
enjoyable.
Coffee is awesome!
Coffee, aside from boosting alertness and cognitive function, also
supresses appetite and has a negligable amount of calories, which
is why we will be drinking it while fasting.
When you combine IF with coffee, a diet
becomes so much more enjoyable.
I recommend drinking coffee only while fasting and that should be
limited to 2-3 (small) cups a day. If you limit your caffeine to the
morning/early afternoon, you will sleep better and the coffee will
have a stronger effect on you.
You should drink your coffee black (no milk, cream or sugar).
This is because if you add any of those into your coffee, it will
add calories to it, which will break your fast and your body will
shift into the fed state, which will make you hungrier and the plan
will be harder to stick to. However, you can add 0 calorie sweetner
to your coffee if you want, but I just preffer my coffee black and
bitter.
Side note: For those people who can´t or don´t want to drink
coffee, you can take caffeine tablets or just drink tea and water.
Just for a different taste, you could also drink sugar-free energy
drinks, but most people fair better without them.
So...basically an example using the flexible
method would looks like this:
•
•
•
•
•
•
•
•
8 am: wake up, drink only water and tea
11 am: drink 1st cup of coffee
12 am: drink 2nd cup of coffee
3pm(7h after waking up): first big meal
7 pm: an apple
8:30 pm: 2nd meal
11 pm: a banana
go to sleep
This schedule is not set in stone, but just keep in mind to
push the first meal later into the day. If you stick to that,
your nutrition plan will be a whole lot easier.
If you want to break your fast 5 hours after waking, do
that.
If you dont feel like eating till 9 hours after waking up,
also do that.
The point is to not be too anal about it, but to
roughtly stick to the schedule and enjoy your
favourite foods, of course within reason :-)
Quick Summary:
1. Skip breakfast
2. Drink water, sparkling water, tea and black coffee (or anything
with 0 calories)
3. Push your meal later into the day, prefferably 5-8 hours after
waking up
4. Enjoy your big meals :-)
The point of IF is to make achieving your goals more enjoyable
and build around your own unique lifestyle. That is the beauty of
Intermittent Fasting. Anyone can work their meals around their
Daily Schedule and be just fine.
The beauty of Intermittent Fasting for me was that it allowed me
to eat less, without feeling like I was on a Diet and I hope it does
the same for you.
Some question that could have popped up while reading this
Report:
What about working out?
What foods should I eat?
What if my mom says I will get sick if I don´t eat
breakfast?
All that and more on Itermittent Fasting can be found on my
website: florjanavsenek.com
The decision to learn how to use Intermittent Fasting has been one
that has changed the lives of millions around the world and now it
is your turn, all you have to do is push through The Adaptation
Period and you will reap the benefits.
This is Florjan and this is my quick and simple guide to
Intermittent Fasting. Thank you for being so awesome, having me
as your coach and stirving for your dream Physique.
Stay awesome.