The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is…

With intermittent fasting & When you do intermittent fasting…

You're going to fast meaning you eat nothing or eat no calories for 14-to-20 hours followed by a shorter 4-to-10 hour period where you eat all the calories you need to eat to lose weight (which is usually 1200-to-2000 calories) or build muscle (usually 2000-to-2500 calories) and…
You keep repeating that 24 hour cycle of fasting for 14-to-20 hours followed by 4-to-10 hours of feasting over & over until you've reached your fat loss goal but…
Before I give you more detailed tips on how to use intermittent fasting with your current diet plan to burn fat faster - I think it's best I tell you…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet…

1. Intermittent fasting forces your body to burn more fat

After you eat a meal your blood sugar rises and your blood sugar is the energy or calories your body uses or burns to keep you alive, functioning properly and to do a wide range of activities but…

As you fast or not eat anything for long periods of time your blood sugar gets lower & lower and when this happens…
Your body has no choice but to start burning your body fat for energy to keep you alive, functioning properly and to do a wide range of activities and technically…

Your body fat is the accumulation of all the excess calories you overate (mostly from these bad foods here) &…

Your body takes those excess calories, stores it as body fat and uses it as a backup source of energy when you create a calorie/energy deficit from exercising more and/or eating less (like in any normal weight loss plan) but…
Your body is also forced to mostly only burn body fat as your blood sugar energy levels get low when you fast for 14+ hours so…

Imagine how fast you'll lose fat when fasting and on a weight loss diet creating a calorie/energy deficit at the same time! &…

That's why some experts (like me) recommend that you workout 1^st thing in the morning before breakfast because after you wake up your blood sugar levels are much lower meaning that when you workout you're going to burn more fat - (see 2 ways to burn more fat in the morning)

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar/energy levels gets lower & lower as you fast…

Your body is going respond to this by re-energizing you by releasing more adrenaline (or norepinephrine) which will cause you to have more energy, be more alert and be more focused but more importantly…
As your body release adrenaline it forces your body to burn fat (mainly the stubborn fat on your belly, thighs & hips) in order for you to get that much needed energy after your blood sugar drops but the theory to why your body does that is because…
Our ancestors (like the Geico caveman) would routinely go thru long unplanned fasting periods and while fasting their bodies would release adrenalin to give them the energy they needed to go hunting for the food they needed to survive.

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

HGH is a fat burning hormone that will also help you maintain your muscle mass while fasting so…
Don't worry about losing any muscle while fasting unless you fast for over 72 hours which you won't be with Intermittent Fasting.

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

The cravings & hunger will still be there but as YOU & YOUR body get used to fasting…
Your hunger levels will go down and your cravings will eventually go away.

6 Tips on how to use intermittent fasting

1. How to start intermittent fasting

Begin fasting 12 hours per day because a 12 hour fast for most people is basically just waking up & skipping breakfast and then…
Work your way up to 14-to-20 hour daily fast by adding an extra 15-to-30 minutes to your daily fast and…
Once you're in the 16-to-20 hour range you'll be in that perfect sweet spot for burning fat faster.

2. Best way to schedule your daily fast

When you're intermittent fasting you can schedule your 14-to-20 hour fasting & 4-to-10 hour feasting cycle anyway you want to but for the best results…
Its best that you eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast and…

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-12pm: You only spend 5 hours awake fasting
Monday at 12pm (noon): You've fasted a full 16 hours
Monday from 12pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 16 hour fast

Click here to reveal more example intermittent fasting schedules

Close intermittent fasting examples

Sample 14 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-10am: You only spend 3 hours awake fasting
Monday at 10am: You've fasted a full 14 hours
Monday from 10am-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 14 hour fast

Sample 15 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-11am: You only spend 4 hours awake fasting
Monday at 11am: You've fasted a full 15 hours
Monday from 11am-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 15 hour fast

Sample 17 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-1pm: You only spend 6 hours awake fasting
Monday at 1pm: You've fasted a full 17 hours
Monday from 1pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 17 hour fast

Sample 18 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-2pm: You only spend 7 hours awake fasting
Monday at 2pm: You've fasted a full 18 hours
Monday from 2pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 18 hour fast

Sample 19 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-3pm: You only spend 8 hours awake fasting
Monday at 3pm: You've fasted a full 19 hours
Monday from 3pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 19 hour fast

Sample 20 hour fasting schedule

Sunday night at 8pm: You finish eating your last meal.
Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
Monday morning at 7am: You wake up (so far you fasted for 11 hours)
Monday 7am-to-4pm: You only spend 9 hours awake fasting
Monday at 4pm: You've fasted a full 20 hours
Monday from 4pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
Monday night at 8pm: Begin 20 hour fast

Close intermittent fasting examples

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

When to eat…
What to eat &…
How much to eat and if you combine intermittent fasting with your current diet to burn fat faster…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

On a weight loss diet you'll eat 1200-to-2000 calories a day so you can get away with a shorter feasting period of 5 hours of 1-to-2 meals and…
On muscle mass gaining diets you'll eat over 2000 calories per day so its probably better for you to have a longer eating period of 8 hours where you can eat 2-to-5 meals but overall…
You should be able to get right amount of calories you need to lose weight in 2-to-4 meals over 4-to-10 hours.

4. Dealing with hunger & cravings

See tip #4 here again but…

Its going to take some time (maybe only 2 days or a couple of weeks) until YOU & YOUR body gets used to Intermittent fasting so…
That's why it's best you start off only fasting 12 hours per day and…
If the hunger & cravings gets too intense and/or if even headaches or dizziness occurs…
Then break-your-fast, eat something, don't feel bad & just try to fast a little longer until you hit the 14-to-20 or preferably 16-to-20 hour range.

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

You can drink all the water you want during your 14-to-20 hour fasting period (to help kill hunger) since it has ZERO calories so…
Coffee, green tea & regular tea is okay during your fasting period as long as it's ZERO or vey low calorie without a lot of extra cream & sugars added but…
You should really eat NO calories at all during your 14-to-20 hour fast to burn as much fat as possible but on the other hand…
The caffeine in coffee & tea does increase your fat burning metabolism and it curbs your appetite so that may help offset the minor amount of calories you get from coffee & tea.

6. How to work out while fasting

Read this here but remember…

You'll burn a lot more fat working out while fasting than if you workout during your feasting (eating) period but...
You want to save your more intense workouts (like intervals or muscle building workouts) right before your first meal when you're almost at the end of your fast because surprisingly…
Your energy levels will be higher (because of more adrenaline being released) so you'll be able to workout much longer, harder and lift heavier also helping you burn fast faster and if possible…
You could also do a lot of shorter 15-to-45 minute low-to-moderate intensity workouts like walking in the park or riding a bike to burn more fat before your 4-to-10 hour feasting period but if working out fasted scares you…

Then simply break-your-fast with a small meal and then workout &…

Even though Intermittent Fasting is a proven way to burn fat faster than the average diet…

Here's 2 reasons why you shouldn't try intermittent fasting

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

Bonus: 7 More benefits of intermittent fasting…

Decreases your chances of getting cancer risk.
You're less likely to become diabetic.
Improves your cognitive function.
You're less likely to suffer from cardiovascular disease.
Reduces inflammation.
Helps you live longer
Protects you from the effects of Alzheimer's & Parkinson's diseases.

You may also want to see…

1-50 of 364 Comments

penny

This site has really helped me thanks;-);-);-)

June 20, 2013

Coppola

You're right, low carb works because we got a lot of calories from them during the day, every time i person eat broccoli or spinach instead of rice or bread is eating away less calories..

I prefer to go on low carb diet because i don't need do count calories all day long since my budget is always bellow 1700 calories per day.. to manage 5000 calories of vegetables is pretty hard, for that i would have to eat A LOT of vegetables all day long and i don't..

My only fear is about muscle loss Adrian, a low carb diet can take me muscle and strength or that is a myth?

June 09, 2013

Adrian Bryant

not exactly. you can still build strength and muscle on low carb it's just going to be tougher. please read this

June 11, 2013

Coppola

Well thank you again :)

Yes, i guess i start to have more notion that our body is not a math machine.. the proof is that I've been eating very junky foods like gummy bears and donuts and pizza and of course i killed my budget because i ate around 3500 calories every day in this last week and well, of course i was able to lift heavier than when i was eating clean foods

But i still not enjoying that method because the truth is that i didn't gained any fat, or until now my body didn't restored it but i haven't lost fat too witch is my MAIN GOAL.. So let's back to the eating clean food regiment and this time with very low carb intake.

Question: If i cut down my sugars and carbs i know i'll lose fat BUT a lot of people say that a very low carb diet destroys muscle tissue after 3-4 days of zero or very low carb intake.. And they say nobody can build muscle on a very low carb diet.. Is this true or mith?!

I mean, i don't want to lose weight fast if ''fast'' here means muscle tissue.. Does a very low carb diet destroy muscles?

Or instead of cutting down all my carbs for a whole week i should make carb cycling..?

When i say ''carbs'' i'm talking about whole grain, brown rice, fruits etc. And i'm not considering green veggies as carbs neither dietary fibers.. So if i'm gonna do this zero carb week i'm thinking about put vegetables in every meal as nuts as well.

June 07, 2013

Adrian Bryant

see this about carbs - it's possible but it'll be tougher on low carbs.

but don't get hung up on HIGH carb this or low carb that when it comes to fat loss because it's ALL ABOUT CALORIES.

listen -the reason why low carb diets work is because high protein kills your appetite making you eat less but if you go low carb and somehow manage to eat 5000 cals a day you'll still gain weight

June 09, 2013

khairi

heyy Adrian thank you for answering my previous questions.
Just one more lol, i just bought this L-men hi Protein exactly this one, (www.lmenstore.com)
it says that i should take before and after workout for best result. So should i follow this? or when do you recommend i take it. and im also taking muscle pharm creatine for post workout, thanks again khairi from Brunei

June 05, 2013

Adrian Bryant

the creatine will not mess up your fasting/fat burning period but if fat loss is your goal then only take the l-men during the feasting phase

June 06, 2013

khairi

Ok,, what about on rest days? Usually i dont take any supp but im unsure about this. Sorry kinda new to in taking supplement

June 07, 2013

Adrian Bryant

it seems like a basic protien supplement which you could take everyday if you wish but follow the label instructions

June 09, 2013

Coppola

I never asked you this but,

Will Intermittent Fasting work for endomorph people?..

And cheat days/meals for endomorph people aren't a stupid thing to do?.. I mean.. everybody you see on internet that use cheat meals/days are always mosomorph or etctomorph guys.. endomorph ones always need to be much more restricted and AVOID everything that is bad..

It's the same as the NowLoss Diet.. Will that kind of diet work for an endomorph guy?

Calories in Vs. Calories out is a very strong point and rule when the goal is to lose fat BUT will be enough for a endomorph person? :(

June 04, 2013

Adrian Bryant

doesn't matter what "morph" you are. calories in vs. out applies the same

June 04, 2013

Marina

Hi Adrian. Quick question: At what point (hour) into the fasting period does the fat burning begin? I'm able to fast for 20 hours but I wonder how long I've been in this fat burning state when I break my fast.

June 04, 2013

Adrian Bryant

at every moment you are burning fat whether you are in a fasted or feasted state. it's just that fat burning is higher while fasting and during the feasted state you are burning more of the energy you just ate but also some fat may be burnt but not nearly as much during the fasting period

June 04, 2013

Marina

Thanks Adrian. That makes sense. I think I was thrown by your statement, "Once you're in the 16-to-20 hour range you'll be in that perfect sweet spot for burning fat faster." so that I thought there's a particular point when this fat burning state kicks in. I was very glad to find out this information on intermittent fasting as I have done this my entire life naturally and have always been 105 pounds with a 16% bmi. My muscle tone was excellent. When I started at my gym the trainer asked if I was a gymnast, lol. Well, that all changed when I moved in with people who ate three full meals a day. I began to do this as well and quickly gained thirty pounds. Quite a big showing on my 5' 1" frame. I began researching diet plans and such and came across your site. A light bulb went off... I realized where I went wrong and how I gained so much weight. It's back to eating once a day for me, something I've always felt my best doing (though many chastised me for it) so that I will get back the body I've always had. Thanks again, Adrian.

June 04, 2013

Coppola

What went wrong? There was two things that i will not repeat again.

1st - stop eating in the middle of the night like 2 am, specially after a cheat day! That will mess up everything with the schedules.

2nd - NEVER let the rests of your food from a cheat day stay in the house.. you eat it all or if you just can't eat anymore chuck that food away because on the next day you will feel like ''well the cheat day was yesterday so i think i can eat this rest today too..'' AND THAT'S JUST THE START FOR DAMNATION.

From my cheat day on the past friday i bought too many m&m's and twix bars and just couldn't eat anymore! After friday if i thought about twix bars ans m&m's and i felt full already and i was like ''well i'm not gonna feel cravings for this in the next month!'' yeah right.. on saturday those tasty bars were there.. and i eat some.. yesterday the same thing.. i was so hungry because of my 24 hour fasting that i could not hold myself.

SO, GOLDEN RULE - CHEAT FOOD AT YOUR PLACE AFTER A CHEAT DAY?! EAT IT IN THAT DAY OR CHUCK IT AWAY!

That was THE problem.. to keep cheat food around the house after friday.. it can not happen again. cheat food ONLY in cheat days SO after that day i need to give or chuck away the remaining cheatness xD

June 03, 2013

Coppola

Hey again Adrian i'm with a problem and i need some advise.

On the past friday i had my cheat day, i ate A LOT of crap as i use to do on my cheat days, i ate around 5000 calories when during my 15 days of diet i eat always less than 2000 and now i'm trying to eat less than 1800.

Well, i finished my cheat day eating around 2 am of saturday with some ice cream.. than i fasted for a 24 hours period and around 2 am of sunday i was so hungry that i broke my 24 hour fast and i eat around 2221 calories in just 1 hour and half.. I though i was going to eat just a 500 calorie meal or so but i couldn't hold myself and i ate those 2221 calories (away more than my 1800 budget) and then i decided to make another big fasting and i fasted for 22 hours until 1:30 am of today and i've just eated 3000 calories.

1st - I had a cheat day and know instead of backing to my less than 1800 calorie budget i'm eating more than 2000 calories because today is monday and i've already f*cked my budget with a 1200 calories excess.

2nd - Instead of a normal 18 fasting period and 6 hour feasting i'm doing a 22 to 24 hour fasting periods because i'm over eating and after my 22 to 24 hour fasting i finish by eating lot of calories in a small period of time AGAIN

3rd - I feel i'm getting into a very bad cycle of eating too many calories followed by a long periods of fasting like 22 to 24 hour.. Periods that make me feel real hungry and also make me kill my 1800 calorie budget because i can't control myself when i start eating after those 22 to 24 hour fasting.. and of course after eating too much i feel guilty and i go for the 24 hour fasting again...

I need help on this.. i'm not in the cheat day anymore and i'm afraid i'm gonna lose all the progress i've made because of these last crazy days where i eat like a lion during the night and i fast like crazy during the whole day to balance the scale!

When i was with classes i didn't had that problem because i couldn't be awake for soo long, now i'm on hollydays and it is getting pretty messy.. Please help me out. Should i make an extra effort and fast for 36 hours to get my schedule back to normal?

Damn.. i really don't want to lose the progress i've made with this last 3 crazy days

June 02, 2013

Adrian Bryant

it seems like you already know where you went wrong and the good news is that now you know what works and from what I read...

It's best you try a different fasting routine that you can stick to OR... You can just chalk up this bad eating cycle to a moment of weakness but only you know what really went wrong so...

evaluate what is best for you in the long run

June 03, 2013

TheoinWA

I experienced the same problem when on IF and staying awake into the night.

Two big triggers engender this type of binge eating. Both have to do with sudden drops in serotonin.

Around bedtime, your body draws on serotonin to create melatonin, the sleep hormone, to induce sleep.

That sudden drop in serotonin and/or dopamine (serotonin modulates dopamine intensity) causes binge eating.

Two healthy easy ways to address this drop. I will not suggest the obvious drinking OJ at night to raise your insulin that allows more serotonin to pass through your blood-brain barrier (BBB).

Instead, you can try taking 5-HTP sustained release tablet. Those do cross the BBB and convert into the serotonin you need and crave. Conversely, eat some seaweed. That raises your dopamine levels.

Both stop my cravings immediately.

June 04, 2013

bernard

hi adrian, i am planning to lose as much as 10-14 lbs, and i'm wondering if i can only eat twice daily so that i can reach 18-19 hrs of fasting a day, after waking up i'll do a jumping jack exercise twice, then after eating my lunch i'll lift weights, can this give me a better result like while loosing fat, i'll gain muscle? and then do diet for faster results, how much fat will i lose in one week, sorry for my bad english

May 30, 2013

Adrian Bryant

how fast you lose weight mainly depends on how overweight you are and these other factors

May 30, 2013

Coppola

Thank you!

Another quick question. How can i know how many calories do i need to keep my current weight? Every calculator says how many should i eat to lose weight and never says how many to keep..

I ask you this because i want to know what happens to my body (like an experiment) if i alternate days where i eat around 1600 calories and days where i eat the calories i need to keep weight.. By the way if you know the answer i would love to read it.

Thank you again.

May 28, 2013

Adrian Bryant

the best way to figure that out is thru trial and error using a food journal

May 28, 2013

Coppola

*has calories

May 27, 2013

Coppola

Stupid question this time:

Do we break our fast by brushing our teeth? I ask it because i always feel some sweetness in every tooth paste i use so i was wandering if it as calories..

May 27, 2013

Adrian Bryant

May 27, 2013

Khairi

Hi adrian, the IF lifestyle going great, btw can i do pullups and pushups everyday but not max of course just 15reps of 3sets like morning, afternoon and at night to maintain my muscle? heard this advice this hodgetwins youtube lol thanks again

May 26, 2013

Khairi

err correction 15 reps in morning 15 reps in afternoon and 15reps at night lol

May 26, 2013

Adrian Bryant

yes, thats fine but you may want to do this plan to maintain muscle and lose fat

May 27, 2013

Rana

Hi Adrian,
Thank you for your artical. I have a problem with losing weight without losing my breast. I need to lose inches from my waist but I do not want to get a saggy breast again and again.. actually, I've always being doing yuoyo diet and it caused me a sagging breast. can breast exercises and massage realy help?!!! I'm 58kg - 154cm - 39 year.

May 25, 2013

Adrian Bryant

yes, do this breast workout

May 26, 2013

Felisberto

Hi again, thank for your answer.

Well i weight 61 kg and i'm 174 cm tall.

My bodyfat % is around 14/15% in every site i made the test including here in nowloss.com BUT when i look to the pics of people with 14% and looking to the mirror i think i'm on 17% becuse when i see guys with 20% i see that i got less fat but when i see guys with 14% i see that i got more.. i guess i need to buy those calippers to get accurate measures.

I've been eating 1900 calories since i started the plan 7 weeks ago..

Yesterday i found this calculator here:

www.freedieting.com

And it says that with my weight, height, age and workout routine i should be eating around 1881 calories for fat loss,

Or 1411 for super ultra fast fat loss but with muscle loss high risk too if i don't eat at least 700 calories of protein..

So once i've been eating 1900 maybe that's why it is too slow.. according to this calculator my basal metabolic rate for my age, height and weight is 1608 calories.

And with 5 days per week of exercise it says i need to eat 2351 calories to maintain my weight, 1883 calories for steady fat loss and 1411 calories for extreme fat loss. I guess that eat less that 2100 clories per day will always make me lose fat according to this numbers but it will became a slow process as it is now!

I'm gonna start eating 1800 calories per day to see what happens.. One thing i'm sure man, i WILL NOT eat those 1411 calories per day.. if my basal meabolic rate is 1600 for my age, weight and height there is no way i'm gonna eat so few calories.. i'm a young dude, i love to eat!

Another option is keep my 1900 calories and make my workouts harder because if i change the exercise from normal to ''intense'' in that calculator i told you above it says i need to eat 1993 calories for steady fat loss..

But ok, i'm not gonna change my workouts because i think they are intense enought and eating 1900 calories per day is working too slow for me so i'm gonna try 1800 calories per day..

What do you think?

May 25, 2013

Adrian Bryant

whatever you do you're still going lose weight at a slow rate since you are already pretty lean so you're going to have some weeks where you may not lose any weight at all but to lose a little more fat faster I would suggest you eat less than 1500 calories

May 26, 2013

Felisberto

Hello Adrian, this is my 1st time on your site and let me thank you in advance for having it open to everyone.

Well, i've been doing IF (18 hours fast and 6 hours eating) for 7 weeks and i also workout 5 days per week. I do strenght trainning 3x and cardio 4x in the week. There are days where i mix weights and cardio of course.

My cardio in 3 days of the week is always a random video from ''Insanity'' program and i can tell you that i always sweat my body off with that high intensive workouts.. They are really hard to do.. And in the other day of the week my cardio is a 7 mile jogging where i run for 1 hour or 1 hours and 5 or 10 minutes... Depends on the day and speed.. But i finish my jog and i feel great, of course that i don't sweat as much as with the insanity videos but i like to jog and it burns calories too..

Despite all this talk i'm quite sad because i've got changes but they are comming soooooooo sloooooowwwwww... I eat around 1800/1900 calories per day and my budget is 2060..

I'm a 19 years old young man that have always been fat and since my 14 years old i started growing up really fast and i became another skinny fat sad dude.

I went to the gym at 2009 and had to quit on 2011 because college stuff.

I restarted 7 weeks ago with a lot of will and now i got great arms, great back, a big and strong BUT faty chest and a small but THICK belly that covers my abs with fat! When i flex them i can feel tham bellow and when i do some jump rope i can see them pretty ripped while the fat goes up and down... I know that i've changed in this past 7 weeks but i feel thid going too slow... Could it be genetics? I know that 7 weeks is not too much time but i also see people that made huge progress in 5 and 6 weeks!

By the way i eat pretty clean foods and i have my cheat days only twice in a month!!

In those two cheat days (separated by 15 days of a pretty clean diet) i always eat bad foods and i kill my calorie budget with around 4000/5000 calories of faty, salty and sugary foods but even in those two days i always do my fasting hours and workouts..

What do you suggest? Why my progress is so slow? Could my past as a fat kid making this so slow? Should i cut off all the carbs in my diet? Or cut the all the carbs in my resting days.. Should i eat just 1500 calories and became really depressive xD Maaaan i got 19 years old! My body should become ripped really fast right after 3 or 4 weeks of good diet and weight lifting xD I'm kidding.. i know it doesn't work like that.. I'm the living proof that it really doesn't work like that and that having a 6 pack is a slooooooowwwww process.

Help please..

And sorry about some writing mistakes. Salutes from Portugal!

Right now in USA the time is 1:18 pm. or 2:18 pm. or 3:18 pm. or even 4:18 pm.. That is what i call a big country! 4 different hours in the same nation!? Amazing.

Good night! Or Afternoon in your case.. Thank you.

May 23, 2013

Adrian Bryant

what is your current weight and height now and how long have you been eating 1900 calories?

May 25, 2013

Khairi

hey bryant, I started IF for about 3 weeks now and currently doing 16hr fast n 8 eat window and doing weight train for 4 days and cardio on friday and rest on saturday-sunday,

i could see i gain muscle but not losing the bodyfat, so should i add more cardio? and i do high intense cardio intervals jog/sprinting and im 5'7 156 pounds

May 23, 2013

Adrian Bryant

sounds like things are going good for you then but yes you can add more cardio and/or eat less calories to speed up fat loss but at your weight and height fat loss maybe should not be a priority

May 23, 2013

annika

Hi Adrian

I've been doing then 5.2 diet for 3 months and my fast periods are as you say (8pm - 12pm). However I don't seem to lose weight. I'm 55kgs trying to get back to 52. Any suggestions, .

May 22, 2013

Adrian Bryant

are you working out also?

May 22, 2013

jay cowman

Hi There
i am currently following the 16/8 IF and think its fantastic . I feed between 11am and 7pm .However 3 days a week i like to weight train starting at 6 am . Is it okay on those days to change my time so i can eat between say 630am and 230pm or is it better to stick to the same timescale .
thanks Jay

May 21, 2013

Adrian Bryant

"better" in this case is up to you. If this fits into a succesful routine for you then who I am to put a stop to it?

May 21, 2013

Frances

Hi Adrian! I was wondering you say we can lose more while IFing than the average person in a week... but how much more? I understand weight and height has a lot to do with it... but on average?

Thanks!

May 19, 2013

Adrian Bryant

you'll lose MORE FAT than the person who follows a normal eating schedule since your body is in a fat burning or un-fed state for a longer period of time

May 19, 2013

Coppola

Thank you so much.

One last thing Adrian, i've been looking for some good quality protein powders this week and i found that all of them got these ''amino acids'' and speacially L-Glutamine.. I know what amino acids are but it's fine to take so many? Another normal thing is the B6 vitamin (wich helps protein with the muscles) in the powders..

What do you think about it? Too many amino acids and vitamins will mess up with your liver and kidneys or to hurt you it would be necessary like eating an entire protein powder bag every day?

By the way i bought one very good but very expensive too.. Got 27g protein per serving and just 108 calories. And yes, zero carbs and zero fats. 27 x 4 = 108kcal. So is JUST protein. But got those amino acids stuff and B6 vitamin too.

2 pounds costed me 46€ or in your case around 60$ US.

NOT CHEAP and i'm sure i will not be rich enought to keep it every month.. Although, i guess that is a good protein powder hum?

Thank you again.

May 17, 2013

Adrian Bryant

amino acids make up protein and protien makes up muscle so you can't really overdose on it

May 19, 2013

Coppola

Hi there Adrian, today i was talking with a friend about your site, i was make you good advertising ;) and in conversation he asked me this: ''So let's supose t dayhat my calorie budget for weight loss is around 2100 calories per day, and i always eat around 1900 calories per day, i will lose weight... BUT if in one day i eat around 2500 calories per day what the hell should i do to fix the problem?'' And i said.. ''well in that day, go for a harder workout to fix it!'' And he said ''So doesn't matter if i eat more than my budget! Because if i workout more to burn those extra calories the problem is solved'' And i said 'Yes, kinda like that bro but in that case your workouts need to be really hard''

Well, i came home and i saw myself in the same doubt because once i asked you if is important to track the calories we burn on exercise to control if we can eat more or less during the day and you said to don't do that and stick only with the calories i eat and not with the calories i burn on workouts.. So if my budget is 2000 i should only track that 2000 calories i put on my mouth and never the calories i burn on exercise because these ones are the ''extra'' that make people lose even more fat!

So should i explain this to him or it is also right what he said about the workouts? :/

May 17, 2013

Adrian Bryant

you were right in your first part about burning the extra calories to make up for overeating but what I said to you or anyone else is...

Don't worry about tracking the calories you burn while working out and worry about getting a KICK ASS workout and that way you'll never have to worry about how many calories you burn because not only will you burn calories during the workout but after as well

May 17, 2013

Nicole

Does it matter what you eat during those eating hours?

May 17, 2013

Adrian Bryant

nope. see this to see why

May 17, 2013

Pammy

Hi there,

I am 35 about 5'10 and am looking to lose some fat around my midsection and my thighs by the 4th of July. I am doing your Treadmill walking workout and wanted to know should I still take the Green Coffee Bean pills? I'm suppose to take 400mg 3x a day so if I'm fasting how often should I take them now? Also, if I am doing the fasting, the green coffee bean, and the Treadmill walking workout as you have instructed how much weight can I expect to lose?

Thanks for the encouragement!!!

May 16, 2013

Adrian Bryant

you can take the green coffee beans during the fasting period since to my knowledge the brand you are taking is probably ZERO calories and the amount of weight you lose and how fast depends on how much you weight now

May 16, 2013