Intermittent fasting has recently gained lots of popularity among fitness experts and medical professionals. Don’t be confused by the word “fasting,” as you certainly won’t be starving yourself or in fact eating any less at all. Intermittent fasting involves eating all your food within a certain period of time. This means you’ll still be eating the same amount as your normally would, but within a certain time-window. For example you could have your daily eating window set between 10:00am and 18:00pm. This means you can eat as much as you want within this time window as long as you don’t eat anything out-with it. In this example you have an 8 hour eating window which is known to be extremely effective, however as a beginner you could have a larger eating window making it 10 or 12 hours.
How intermittent fasting works
Intermittent fasting is extremely effective when trying to lose weight as you’ll be giving your body the opportunity to burn off excess fat. If you keep eating continuously throughout the day your body doesn’t have this opportunity as it’s constantly burning the food you consume without needing to look at fat cells. By training in the morning before you break the fast you’ll see results even faster as fat will be burning at an increased pace. The beauty of this weight loss method is that you can still eat as much as you want without having to count calories. Just make sure you do it within a reasonable eating window and don’t consume a single calorie out-with it. For beginners you should have an eating window of roughly 10 hours as this is a good way to get the hang of things. As you progress you should aim to have an eating window of 6 hours to see the quickest and most effective results.
First of all it is important to understand that although you can eat whatever you want, for the best results it is recommended that you stick to a clean healthy diet restricting your carbohydrate intake. Don’t completely eliminate carbohydrates or fats but keep them as low as you can. Try focusing your diet around lean meats such as fish and poultry while making sure you drink plenty of water. Also feel free to use supplements such as creatine or whey protein to assist your training. Just make sure you don’t take any supplements outside your eating window as this will break the fast and basically slow down progress.
Timing and training
Remember timing is everything when it comes to intermittent fasting so you need to be committed with an effective routine. Research has shown that you will notice better results if you train at the gym in the morning before you break the fast. This is a really good idea to burn the fat that’s already cemented on your body instead of burning food you’ve just consumed. You may feel a little weaker but this is something you’ll become used to over a few weeks. Make sure you train hard during cardio and break your fast with a protein shake before breakfast.
Towards the end of your eating window
When approaching the end of your eating window you should probably consume a large meal so you don’t feel hungry later on. Make sure you include plenty of protein to assist in muscle recovery and limit your carbohydrates. It’s a really good idea to take some CaseIn protein before you start fasting as it is a slow digesting protein unlike Whey. It works effectively while you sleep and therefore makes sure there is a constant flow of protein getting into the muscles. If you can’t get a hold of some CaseIn then consider eating cottage cheese. Cottage cheese is extremely effective when it comes to weight loss and building muscle as it provides lots of protein while holding little calories.
Crucial tips to remember
You must remember that you can’t consume any calories at all while fasting. This rule is paramount if you want to achieve success so you must stick to it. If you feel hungry while your fasting then drink some water to fill you up temporarily. If you time the eating window perfectly then you should be fine as you will be sleeping for most of the fasting hours. This is why intermittent fasting is becoming more popular with the general public.
Train hard to speed up progress and make sure you do lots of cardio workouts in order to burn those excess calories. Combine your training with a healthy diet and you should start to notice positive results in a couple of weeks.
You can use the following example as a guide to help assist you on your journey losing weight. If you are persistent with the intermittent fasting weight loss strategy then you will definitely notice decent results within the next couple of weeks. Here is an example routine to get you started and give you an idea of how to lose weight quickly.
Train at the gym from 9:00am – 10:00am and break the fast with a protein shake immediately after training. This is when the eating window will commence which is from 10:00am – 20:00pm. This gives you an eating window of 10 hours where you can eat whatever you like. When the end of the window is approaching eat a large meal to prevent any hungry feelings later on and get ready for bed. At least 9 hours of fasting is going to be while you sleep so you won’t even realize you are doing it.
If you are persistent and stick with it you are guaranteed to notice results within just a few weeks. Drinking lots of water is always good and it will help you get through the fasting process. Just make sure you don’t eat outside your eating window and you will soon be able to turn this into a new lifestyle. Remember this isn’t a crash diet where you just lose water weight, this is a new way of life for you to take care of your body and make the most of your fitness. With that said it’s time to get started.