THE BEST INTERMITTENT FASTING SCHEDULE FOR WEIGHT LOSS (FOLLOW THIS!)

THE BEST INTERMITTENT FASTING SCHEDULE FOR WEIGHT LOSS (FOLLOW THIS!)



14 hour fast 16/8 warrior diet one meal
a day alternate day fasting is there
actually a truly “best”
intermittent fasting schedule there is
and I’m gonna show you what it is and
how to do it in this video this is the
exact same intermittent fasting schedule
that all my students inside my fat loss
accelerator program use and they have
all gone to see some amazing results so
you know it works if you’re new to the
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every week okay so you’re wondering what
the best intermittent fasting schedule
is and there’s a few of them to choose
from
you’ve got the 14 hour fast the 16:8
method which is also called the lean
gains method the warrior diet which is a
20 hour fast with a 4-hour eating window
all the way down to just one meal a day
or Omad for short you can also get
into doing an extended fast like a 36 48
or 72 hour fast but that’s more on the
advanced side of things and you’re more
than welcome to try it as you gain more
experience and you should check out my
videos about it actually but we want to
stick with the minimum effective dose
here and I’m gonna eliminate one of them
right away and that’s the 14 hour fast
I’m gonna level with you on this if
you’re somebody who’s completely
brand-new you’re someone who eats all
day from the moment you wake up you
snack all day until you go to bed and
your only break is when you sleep so
you basically have like a 16 hour eating
window and an 8 hour fasting window
assuming you get eight hours of sleep
then ya start with a 14 hour fast but
that’s only gonna get you so far
because a 10 hour eating window is still
a long time to eat a lot of food and I
want you to get results and I’ve always
said that the minimum effective dose of
intermittent fasting is the 16 hour fast
so that’s the minimum amount of fasting
that still yields amazing results who
doesn’t want that and for a lot of
people the default eating window is 12
to 8 p.m. but that’s not necessarily set
in stone so don’t think that your fast
doesn’t count because for some reason
you just can’t stick to that schedule as
long as you complete 16 consecutive
hours of fasting that’s all that matters
because for some people they have kids
for example and they prefer to have a
proper sit-down meal with their kids
first thing in the morning that’s fine
so what you want to do is simply shift
that 8 hour
eating window from 8 a.m. to 4 p.m. for
example assuming that you eat breakfast
at 8 a.m. guess what that still counts
as a 16 hour fast you’re just eating a
really early dinner what I’m trying to
get to here is that flexibility plays a
key role in determining what the best
intermittent fasting schedule is for you
and your success with it for example if you
have that 8 a.m. to 4 p.m.
eating window and then you have friends
from out of town and they invite you out
for dinner
do it you can always make it up the next
day same goes if you have a 12 to 8
eating window and then you have a family
brunch let’s say brunch is at 10 a.m.
don’t just say oh sorry guys I can’t eat
until noon that’s just weird again you
can always adjust your fasting window to
accommodate this you can also fast
longer the next day if you really want
to make up for it think about it this
way I want you to schedule your fasting
schedule around your life not the other
way around
I don’t want this to become an
all-consuming thing in your life because
again you can always make adjustments
you can always make up for your missed
fasting windows but you can’t bring back
life events that you missed out on
because you’re too regimented with your
fasting schedule are you with me so far
so this begs the question how do you
determine what’s best for your schedule
the best way to do this is start with
the 1 meal on your schedule with the
least amount of flexibility for a lot of
people that would be dinner time that’s
usually when we make plans to go out for
dinner or that’s usually when everyone’s
at home to have a proper sit-down meal
with that in mind so when you’re done
eating that dinner whenever that is just
count eight hours backwards because
again the 16 hour fast is the minimum
effective dose so let’s say you’re
usually done eating at 8 p.m. which
means that you start eating dinner at
like 7 or 7:30
let’s say count eight hours backwards
and that gives you 12 p.m. as the start
of your eating window again that’s why
that window is the most popular because
it hits lunch and proper dinner times
but again if you’re new maybe count 10
hours backwards instead so that gives
you a 14 hour fast
so you’re basically eating a late
breakfast so you can start with that if
you’re new for a week let’s say then
eventually you want extend it by 2 hours
to meet your minimum fasting requirement
of 16 hours now for me personally when I
started I did the lean gains method so a
16 hour fast and my eating window was
from 1 p.m. to 9 p.m.
I ate after my workout so I did all my
workouts in a fasted state you get bonus
points by the way if you do fasted
workouts and then I experimented with
the warrior diets so a 4-hour eating
window a shorter eating window and
now I do Omad which again is one meal
a day and I’m able to do that because
I’m metabolically flexible I can fast
longer but I have to work up to it
I didn’t just start with Omad I
started with a 16 hour fast and that’s
another important concept that I want
you to grasp the longer you fast the
better because you’re giving your body
more time to burn body fat for energy
but the key is being metabolically
flexible first it’s what allowed me to
experiment with moving my initial 16
hour fast and adding four hours to it
because I wasn’t as hungry so I did that
for a bit I played around with a four
hour eating window but I figured I could
fast longer so now I just do one meal a
day it’s actually super easy and
convenient because I only have to think
about food once a day it works out so
much better for my schedule I’m so much
more productive because of it also
this is such an understated fact and a
nice little bonus in that you actually
save so much money if you just eat
once a day even if that one meal tends
to be a little bit bigger I mean that’s
just simple math especially if you’re
someone who eats six meals a day you’re
gonna be saving a fortune I actually
can’t even wrap my head around that
lifestyle of eating six small meals a
day I mean that just sounds so
inconvenient you have to carry so much
food with you all the time you have to
think about food all the time it’s like
your entire life revolves around food
and I love food but that just sounds
like so much work but again I’m gonna
level with you if you’re completely
brand-new to this I do not recommend
jumping into a one meal a day fasting
schedule right off the bat that’s like
signing up for a marathon when your only
form of physical activity is walking
back and forth to the fridge to grab
food how do you think that’s gonna go
you’ve got to learn how to walk first
before you can run there are levels to
this this is why it’s so important that
you focus on being fat adapted and
metabolically flexible first and that’s
actually step number one in all of this
before you even start thinking about
doing a longer fast because for some
people it’s hard enough for them to skip
breakfast as it is let alone just
wrapping your head around just eating
one meal a day being metabolically
flexible simply means that you can
easily tap into your fat stores and
start burning it for energy after you’re
done eating and you achieve this awesome
metabolic state by switching to a diet
that moderates your insulin levels
deleting the bad guys from your diet
like sugar grains and toxic vegetable
and seed oils and making supportive lifestyle choices that up
regulate your fat-burning metabolism
you want to have a multi-faceted
approach to this supportive lifestyle
choices include introducing movement
throughout the day making sure that you
have proper sleep hygiene managing your
stress levels and doing proper workouts
that promotes fat loss because there’s
actually a right way and a wrong way to
workout and a lot of people are doing it
wrong this is actually how one of my
students lost 25 pounds of fat before
she even started fasting and if you want
to know how to get started with all of
this then make sure you check out my
lean body blueprint 21 day weight loss
challenge and I’m gonna put the link to
it somewhere at the top here. If you’re
not fat adapted and you’re not
metabolically flexible and you just
start doing intermittent fasting it can
actually start working against you this
is the wrong way to fast because your
body’s gonna freak out you’re
introducing a type of stress in your
body that it’s not ready for
you’re gonna activate your
fight-or-flight response you’re gonna
have elevated cortisol levels as long as
you fast and that’s definitely gonna
prevent you from losing weight I can
almost guarantee because what you eat
and when you eat are equally as
important in all of this intermittent
fasting takes care of the when you eat
part that’s actually the easiest part of
all of this
just pick a fasting schedule that works
with your schedule and then boom you’re
done and the what you eat part of the
equation is obviously your diet this
part is what makes or breaks your
results this is why you see some people
they get amazing results from
intermittent fasting and they’re able to
maintain their results just like my
students while some people they’ll
initially lose weight then they hit the
dreaded weight loss plateau and then
they just get stuck there and they’re
frustrated because I can almost
guarantee you that someone who is doing
a 16-hour fast but is fat adapted and
metabolically flexible because he or she
is eating a proper diet while making the
proper supportive lifestyle choices is
gonna get better results than someone
who’s following the same fasting
schedule but doesn’t adjust their diet
or lifestyle do you know what I mean
again there are levels to this the best
intermittent fasting schedule is the one
that works best with your schedule they
all work as long as you can fit it in
your schedule but you’re really only
gonna get the results that you’re
looking for if you’re fat adapted and
you’re metabolically flexible that is
the secret to all of this the next
question then becomes how are you
actually supposed to eat if you want to
lose weight because here’s the thing 80%
of your body composition
is determined by your diet you can’t
just freestyle this part do you have a
proven plan that you can follow to help
you with that I want to give you a free
copy of my lean body blueprint this is
how I melted all the fat around my
stomach without depriving myself of my
favorite foods or wasting hours at the
gym it’s a simple four-step process
specifically designed for busy
professionals and it’s the exact same
blueprint that I teach to all my private
coaching clients and they’ve all gone to
see some amazing results if you want to
be the next success story then download
your FREE copy of the lean body
blueprint right now there’s gonna be a
link somewhere at the top here or in the
description box just click on it type in
your email and I’ll send it to you right
away
alright that’s all I’ve got give this
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thanks for watching and I’ll see you in
the next video virtual high five



THE BEST INTERMITTENT FASTING SCHEDULE FOR WEIGHT LOSS (FOLLOW THIS!)


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