You 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 enough calories to lose weight and then,
You keep repeating the 24 hour cycle of fasting for 14-to-20 hours
followed by 4-to-10 hours of feasting until you've reached your
weight
loss goal but,
1. Intermittent fasting forces your body to burn more fat
After you eat a meal your blood sugar rises and your blood sugar (along
with the stored carbs/glycogen
in your body) is the energy
or
calories your body uses or burns to keep you alive, functioning properly and to do all
your daily
activities but,
As you fast or not eat anything for long periods of time your blood
sugar & the carbs stored in your body gets lower and when this happens,
Your body has no choice but to start burning more body fat
for energy to keep you alive, functioning properly and to do all your daily
activities and technically,
Your body fat is the accumulation of all the excess calories you
eat. Every time you eat too much,
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 &/or eating less
like in any weight loss plan
but,
Your body is also forced to mostly burn body fat when there's not much blood sugar or carbs leftover
after fasting for 14+ hours.
The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association
Imagine how fast you'll lose fat adding Intermittent Fasting to
any weight loss plan
You're losing fat fast without diet & exercise when you
fast 14-to-20 hours per day +
You're losing fat fast when you exercise and if you exercise while you're fasting,
You're going to burn fat much faster because your lower blood sugar levels
force your body to burn more fat for energy as you workout → 2 ways to burn more fat in the morning
Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. Yadira Garcia Sanchez
Stubborn belly fat is hard to lose because your abdominal region contains a lot more alpha-2 receptors
that slow down fat burning than beta-2 receptors that speed up fat burning and because Intermittent Fasting
reduces insulin,
Intermittent Fasting shuts off those a2 receptors, which don't work so well without insulin, while activating more fat burning b2 receptors allowing you to
burn more stubborn belly fat
Intermittent Fasting also
increases blood flow
to your abdominal region. This allows more fat burning hormones (like
adrenaline) to get into your abdominal region.
The MAIN Magical reason Intermittent Fasting works is because it limits the amount of time you spend eating.
This makes you eat less calories. The less you eat = the faster you'll lose weight.
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 go down and your cravings will go away because Intermittent fasting reduces ghrelin (the hunger hormone) giving you less of an appetite.
You'll actually Increase your hunger & cravings By NOT Intermittent Fasting when you eat 3-to-6 meals a day as seen in this
study
4 Intermittent Fasting Tips
1. Start Slowly
Start slowly by fasting 12 hours per day or you can simply skip
breakfast.
Then you can work up to 14-to-20 hour daily fast depending on how you
deal with any hunger & cravings.
Please note: Your lifestyle, schedule,
stress or a
wide variety of reasons may not be a good fit for Intermittent fasting. If
so,
Use another fat loss
plan
2. Best way to schedule your daily fast
Schedule your 14-to-20 hour fasting
& 4-to-10 hour feasting cycle anyway you want to but for the best results,
Eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast.
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
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
16 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-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 1 or more 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
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
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
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
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
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.
Water will not Break-Your-Fast because it has ZERO calories.
Quick Tip → Drink ice cold water to lose weight faster (see why)
It's okay to drink water, use fat burners
or eat anything ZERO
calorie during your fasting period.
4. Workout while fasting
Because your blood sugar is lower while you're fasting…
You'll burn more fat for energy working out during your fasting period.
Intermittent Fasting Works!
Hi, Adrian!, I am 5'7" & I have lost 124 pounds. I started at 272 pounds and now I'm 148. My first 90 pounds or so came off in the first six months with your suggestion for Intermittent Fasting.
I did it with your
walking workouts for 30 minutes, 3 times per week.Sue Ellen Holmes Lost 124 Pounds
Literally a years difference. December to December. I have been doing Intermittent Fasting since reading about it on your website last year. This is close to 40 lbs gone. It has been amazing! I love love love Intermittent Fasting and I'm so glad I read your post!
My dad is a dr and he is the most healthy 71 year old you'll ever meet and he stresses the importance of fasting as well. Anyway, just thought I'd share with you my latest update :). Thank you again for your life changing post!Colleen Whitson Lost 40 Pounds
Dear Adrian Bryant, I have lost 50.2 lbs in 4 months using your workout and intermittent fasting. Thank you for all of your videos.
I especially liked your
elliptical workout where I burn 887 calories. Hope my results can motivate more people to start exercising! Thank you very much!Tian Liu Lost 50 Pounds
Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOLYadira Garcia Sanchez
I just want to thank u for NowLoss.com. I have loss 32lbs following the intermittent fasting and
your workouts. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.Edda Pollard Lost 32 Pounds
Hi, I'm a big fan of yours! Your intermittent fasting video has helped me out tremendously. I've lost over 40 lbs.Chavas Noelle Lost 40 Pounds
When i hit the dreaded weight loss plateau, i started your intermittent fasting and the fat began melting away again!I hit 70 kgs (155 pounds) which was the goal i had set for myself.Samarth Kagdiyal Lost 45 Pounds
I just want to say thank you for doing NowLoss.com! You have helped me so much and I wanted to share my progress with you from your intermittent fasting diet.
I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!Ursula G Lost 28 Pounds
From 220-to-145 in 10 months
I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.
Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!
I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.Chris Ellington Lost 75 Pounds
Intermittent Fasting along with my NowLoss Diet helped me lose enough fat to finally be able to see my absAdrian Bryant Lost 54 Pounds
This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a weekKim G Lost 33 Pounds
Thanks for the Intermittent Fasting tip.Rudra Patra Lost 99 Pounds
