How to Do Intermittent Fasting To Maximize Fat Loss


Hey guys this is Chris Vintila, in this video,
we’re going to talk about how intermittent fasting works, how to do it properly, and
how you can use it to maximize your fat loss results. Then later in the video, I’m going to share
with you a simple, yet very effective strategy you can use to essentially double the benefits
you get from intermittent fasting. So let’s get into it. So first off, what is intermittent fasting? A lot of people think that this a diet and
that’s just not true. It’s not a diet, it’s not some technique
where you restrict your calories, it is simply a pattern of eating. You just change when you eat, and when you
don’t eat. Basically, there’s a period of fasting,
followed by a period of feasting, and the most common way of doing it is with a 16 hour
fasting window followed by an 8 hour eating window. And you can adjust this based on your own
individual needs and preferences. So you might be wondering, who uses intermittent
fasting and is this type of diet for you? So tons and tons of people are using intermittent
fasting and getting incredible results with it. Celebrities are using it to get shredded quickly
while at the same time adding on lean muscle mass. Entrepreneurs and business people are using
it to get more mental clarity with increased productivity and focus while at the same time
getting the physical benefits. People who are having trouble losing weight
and finding a sustainable nutrition strategy are using intermittent fasting like crazy. So tons and tons of people are getting amazing
results with this way of eating. So how exactly does intermittent fasting work
and what’s the science behind it? So intermittent fasting is relatively new,
however there have been multiple studies done already on its effectiveness. And based on the research and studies, it’s
clear that intermittent fasting is one of the most powerful ways to burn fat and build
muscle. With this pattern of eating, your body gets
a chance to repair itself while your digestive system is on break. And when you’re doing intermittent fasting
properly, it affects several very powerful hormones in your body. It triggers one of the most powerful fat burning
hormones in your body, HGH, which is short for human growth hormone. HGH contributes to fat loss and helps you
build lean body mass. Another very important hormone that is affected
on intermittent fasting is insulin. Insulin actually helps you store fat, and
with insulin present, you can not lose weight. Typical patterns of eating where you’re
having six meals a day elevates your insulin levels constantly throughout the day and this
usually promotes what is known as insulin resistance, where you have the pancreas pumping
out way more insulin than you actually need. When you have too much insulin, your cells
aren’t responding properly and this causes an excess amount of insulin to build up in
your body and this can cause serious damage leading to serious disorders such as diabetes. Luckily intermittent fasting can help reverse
the negative effects of insulin resistance and more. So now that you have some background on intermittent
fasting, let’s quickly cover the process and how it’s done. So the best and quickest way to get started
with intermittent fasting is to gradually work it into your schedule and lifestyle. Why? Let’s say you’ve been eating breakfast
everyday for years, and all of a sudden the next day you decide to skip it. What’s going to happen? You’re probably going to feel like crap,
you’re going to feel hungry constantly, and you’ll probably end up quitting. We want this to become sustainable, so the
best way to do that is by strategically reducing our eating window on a week by week basis
and the way to do that is by reducing one hour of our eating window every week until
we are where we want to be. So here’s an example: Let’s say Mike is
currently eating six meals a day, breakfast, lunch, and dinner, with snacks in between. He wants to reach a 16 hour fasting window
with an 8 hour eating window. This is how his approach would look like:
he’s first going to find out when his first meal of the day is and his last meal of the
day is. Let’s say his first meal is at 8am and his
last meal is at 8pm. So next week, he’s simply going to push
back his first meal of the day one hour later. So instead of eating at 8am, he’s going
to have his first meal at 9am. And then next week, he’s going to do the
same thing and start having his first meal at 10am. And he’s going to do that every week until
his eating window reduces down to 8 hours. So before he was eating about six meals a
day from 8am to 8pm. Now he’s eating roughly two to three meals
a day from 12pm to 8pm. So he shaved off four hours from his eating
window, and the whole process took him about four weeks. And depending on how you handle it, this process
could be quicker or longer. If you wanted to extend your fasting window
to 18 or even 20 hours, where you’re eating only once or twice a day, that’s perfectly
fine too. Tons of people eat once or twice a day and
still get incredible results, so there’s a lot of flexibility here. And this method of gradually working in intermittent
fasting is extremely important for it to become sustainable. So many people just jump ahead too quickly,
and that’s why they crash and burn. So you might be wondering what can you have
during your fasting window, and what can you eat during your eating window. So during your fasting window, you won’t
be having any foods, hence the word fasting, however you can still have liquids. Coffee is fine, tea is fine, sparkling water
is fine, basically anything with zero calories. When drinking coffee or tea, you want to be
careful adding things like sugar or anything else like that since that still counts as
calories and that would essentially cause you to break your fast. So it does take some willpower, but if you’re
using the strategy I just shared with you, it should not be difficult. For your eating window, there’s no special
instructions you need to follow. You can still eat normally, however it is
important to note that even though you have more room for calories because of fasting,
if you’re trying to lose weight and burn fat, you still need to be in a calorie deficit,
where you’re burning more calories than you’re eating. So you still need to have some level of self
control when it comes to your food choices. Other than that, you don’t have to be super
strict, you can still have foods you normally enjoy, just be mindful of your overall calorie
intake. Earlier I mentioned I was going to share with
you a simple and effective strategy you can use to double the benefits you get from intermittent
fasting, and that is simply by adding in a regular exercise routine. It might be obvious, but a lot of people just
rely on the eating aspect alone. You’ll get tons of benefits just from changing
the way you eat, but by combining intermittent fasting with exercise, that’s going to take
you to the next level. By adding exercise to the equation, you’re
going to build lean muscle easily and burn more fat. Ideally, you’d want to save most of your
calories for after your workout since that’s when your body is most likely to be depleted
and needs more calories. Also, if you’re concerned about muscle loss,
as long as you’re lifting regularly, which actually helps preserve muscle mass, that
won’t be an issue. So to recap: intermittent fasting is extremely
powerful, and it has tons and tons of amazing benefits. If there was a magic pill on the market today
that could literally transform your body, this would be the closest thing to it, except
it doesn’t cost anything, just your willpower. And the best part about it is it can fit into
any lifestyle. You don’t have to be super strict on your
diet, you don’t have to sacrifice going out to restaurants, you don’t have to eliminate
your social life, it’s only going to give you more freedom. On top of that, it’s going to give you more
energy, you’re going to look and feel younger, and it’s going to do wonders for your body. If you’re having trouble losing weight and
burning fat, this might be exactly what you’re looking for. If you’re just looking to upgrade your nutrition
strategy to something more enjoyable and sustainable, this is something you can easily maintain
long term. If you found this video to be valuable, please
hit the like button below and share it with your friends and family. If you haven’t already, make sure to subscribe
for future content. Also, I’d love to hear what you guys think
about intermittent fasting, so leave your comments below and I’ll answer any questions
you guys have. See you soon, take care.

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