Intermittent Fasting: Lose Weight and Lose Inches Fast

Here are just a few of the ways that fasting has been shown to improve your memory and brain function

• Adrenaline production increases to boost your focus, energy, and productivity
• Increases the rate at which your brain removes and recycles waste materials
• Helps your neurons grow and develop to improve your memory, learning capabilities, and prevent Alzheimer's and Huntington's disease.
• Can help prevent stroke
• Reduces the damage that can be caused by physical brain trauma
• Preventing or improving symptoms of depression
• Preventing cognitive decline in old age

Intermittent fasting has been shown to lower your levels of bad cholesterol (LDL) and increase your levels of good cholesterol (HDL). This will also help increase your growth hormone production (for maintaining lean muscle) which naturally declines with age.

Intermittent Fasting increases your adrenaline and nonradrenaline production which boosts your energy naturally and increases your focus. Think of this as an automatic survival mechanism.

Intermittent Fasting works well on it's own, but it works even better when used in conjunction with a real food or paleolithic style diet. Here's why...

Here are some free resources of mine to help you master intermittent fasting, enhance your results, and accelerate your progress.

This lecture explains exactly what you need to eat to maintain a real food diet. This diet will not only help you lose body fat, but it will also help you further improve the cognitive and physical benefits that you are already getting with intermittent fasting.

The best way to eat while using intermittent fasting is eating real foods like

1. Proteins
2. Healthy fats
3. Vegetables
4. And Fruit

• If it doesn't have a mother or come from the earth, don't eat it.
• If a food is more than one ingredient, avoid it. Example: Steak is just steak. Pastries have a lot of different, unnatural ingredients in them.
• If you have trouble pronouncing an ingredient in something, you should probably stay away from it.
• Avoid alcohol
• Avoid processed sugars
• Stay away from grain carbohydrates (wheat, rye, barley, oats, quinoa, ancient grains, rice etc.)

Eating real food while using intermittent fasting is one of the best ways to see results. Whether you are trying to lose weight, lose body fat, gain muscle, improve your focus, or increase your productivity, real food will help you get there.

In short, intermittent fasting is great for weight loss because it can dramatically increase the amount of body fat that you lose. When you practice intermittent fasting, your body tends to switch gears from using stored carbohydrates as its primary energy source, to stored fats as its primary energy source.

One of my favorite aspects about intermittent fasting is that it is more convenient than eating 4-8 times per day, AND you get to eat bigger meals so that you can make sure you are always satisfied. A couple of my least favorite parts of most every popular diet and exercise program is that

• They ask you to stop and eat small meals at multiple times per day which are inconvenient.
• They leave you feeling unsatisfied and still hungry.

The 16/8 fast is what I enjoy the most and the type of fasting that I have seen the best results on. The tenets are simple

1. Fast for 16 hours per day
2. You have an 8 hour window to eat a days worth of calories.

Women should start with fasting 14/10. Research and testing has shown that they can reap the same benefits of fasting on this style of intermittent fasting.

The easiest way to perform 16/8 is to eat lunch around 12-1pm, have dinner between 8-9pm, and then not eat again until lunch time the next day.

Eat Stop Eat Intermittent Fasting

• 1-2 times per week, fast for 24 hours.
• Break your fast with a NORMAL SIZED meal
• Exercise regularly

20/4 Intermittent Fasting (AKA- The Warrior Diet)

• Fast for 20 hours
• Eat/graze for 4 hours at the end of the day (Eat a days worth of calories)

5:2 Intermittent Fasting

• Eat normally 5 days per week.
• The other two days, restrict your calories to 500-600 for the entire day

The easiest way that I can recommend to start intermittent fasting is to incorporate planned or spontaneous meal skipping into your diet. If you aren't hungry, don't worry about eating that meal and wait to eat until you actually become hungry.

For you, that might mean skipping breakfast in the morning, or working through your lunch break and not eating again until dinner. Whatever it may be, don't worry about putting yourself in a particular intermittent fasting box. Choose the method of fasting that is best for your schedule.

Thank you so much for taking this course on intermittent fasting. I am really looking forward to hearing from you on how this lifestyle diet program is going to change the way you look, think, and feel.

If you need anything at all, do not hesitate to ask. Feel free to send me a personal message or post to the discussion section at any time and I will get back to you as soon as possible.I am more than happy to help you in any way that I can.

-Trainer Jack

For the last 3 months I have been using intermittent fasting to gain muscle mass. To date I have gained 22 pounds. Using intermittent fasting has been extremely effective for building muscle, so here is what I have been doing.

Protein is more than just a macronutrient for meat-heads who want to gain a ton of muscle mass. Protein and healthy fats are actually the ONLY macronutrients that are absolutely necessary for our survival. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.

Blog Post: 5 Reasons why Protein is so Important

http://www.trainerjack.com/2015/07/16/protein/

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When you are losing weight, it is ideal if you can supplement your diet with resistance training or weight lifting. Resistance training will help you build lean, sculpted muscle tissue that will burn more calories at rest than fat tissue. The problem with losing weight by just changing or diet OR just by doing cardiovascular exercise is that eventually you are going to see your resting metabolic rate (RMR) begin to slow. Resistance training and weight lifting will help you keep your metabolism burning on high.