The secret to having a legendary body is intermittent fasting.
No more eating 6-8 small meals a day. No more counting calories. No more spending 2-3 hours in the gym.
Science has proven that exercising isn’t the best way to lose weight, it’s actually your resting metabolism.
So how do you change this?
Exercise does play a factor in how many calories you burn it but the biggest thing will always be your diet.
What is intermittent fasting?
In short, intermittent fasting is an eating pattern cycling between fasting and eating.
It focuses less on what you should eat, but more on when. This means it’s not really a diet, more like a diet schedule, and you should treat it as such.
Benefits of Intermittent Fasting
- Insulin levels drop (burn fat)
- Human growth hormone increases (gain muscle)
- Increases your metabolic rate by 3.6-14% (burn even more fat)
- It’s good for your brain
- Prevents cancer
- Builds discipline
- Many other amazing things
How to do intermittent fasting?
There are 3 main methods:
- The 16/8 Method: AKA the Leangains method. Fasting for 16 hours with an 8-hour eating window.
- Eat-stop-eat: Fasting for 24 hours – once or twice a week
- The 5:2 Method: On two consecutive days of the week, eat only 500-600 calories. Eat normally the other five days.
I’ve only tried the first two methods so far.
While fasting for an entire day does have its benefits, I’ve found the 16/8 method a lot easier to stick to.
Once you get used to it, try experimenting. I’ve gotten much better results with a 6-hour eating window.
Here’s how I do it:
Eat your first meal at 2 pm and eat your second meal at 8 pm. That’s it.
Skip breakfast and when you eat, eat a massive meal.
Sometime during the day, you squeeze in a workout. The meal after your workout is always your biggest.
An example of my schedule:
8:00 am – Wake up
8:30am-12:30pm – Deep work
12:30pm-1:30pm – Gym
2 pm – Eat first and biggest meal here
2:30pm-5pm – Work on social skills
5pm-7pm – Finish any remaining work for the day
7-8pm – Second Meal
8:30pm-10pm – Wind down / Plan the next day
10pm-12am – Sleep
Isn’t skipping breakfast bad for you?
Skipping breakfast is probably the best thing you can do for your body.
You’ve been brainwashed.
The slogan “breakfast is the most important meal of the day” was created by the same people who make a shit load of money selling you breakfast products.
Think about it.
If you still need proof, here’s 7 reasons why you should NOT eat breakfast.
Can I eat more than 2 times a day?
Some people like to eat 3 meals instead of 2, that’s fine.
I like to keep it simple: Eat a giant meal at 2 pm, spend time being productive rather than thinking about food, eat a second giant meal at 8 pm.
I’ll be too hungry if I skip breakfast!
Since we now know that breakfast isn’t necessary (even bad for you), the hardest thing to do is learning how to skip it.
It’s going to take about 3-7 days for your body to adjust to fasting but once it does, you’ll definitely start seeing results. You may even start to enjoy it.
Can I drink liquids during the fast?
Water, unsweetened tea, and black coffee are you go-to’s.
Absolutely no sugar at this point.
If you really have to, you can put a small amount of cream or milk in your coffee but that’s it.
Can I take supplements while fasting?
Yes. Unless your supplements specifically say to take it with food.
What foods do I eat?
Since this isn’t a diet, there are no restrictions during the eating phase. However, if all you eat are chips and cake, don’t expect much results.
I highly encourage doing your own research on nutrition and learning what foods are ACTUALLY healthy for you.
A good starting point is to read Grain Brain by David Perlmutter. This book discusses gluten and why EVERYONE should be avoiding it. (hint: it’s slowly killing you)
Notes and tips
The main reason why intermittent fasting works is your body burns fat for energy in the morning before your first meal and kicks your Human Growth Hormone into overdrive. It also makes dieting easier since you’re eating fewer calories in the day.
Intermittent fasting is easier than you think. Most people have never thought about when they eat and are not sure why their body doesn’t look the way they want it to.
If you’ve never skipped breakfast before, it’ll take about 3-7 days to adjust. Stay strong and you’ll get used to it pretty fast.
Plan your meal timing around your workout. If you workout in the morning or early afternoon, eat after. If you work out in the evening, eat a few hours before and eat your biggest meal after.
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For more tips on how to improve your life, make sure to check out the following:
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- ME CHEAT SHEET – How to Figure Out What You Want In Life
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