For the last 3-4 years, I dabbled in fasting on and off. I had tried standard diets with 6-8 small meals a day, and then also keto for a while, but they weren’t for me.
It basically came down to the fact that I couldn’t stick to a diet without cheating. At the beginning of this year (2019) I decided I was going to flip the switch and fast 16-18 hours 5/6 days a week, and so far I’ve done just that (even on a vacation to Italy!) I was sick of not hitting my fitness goals, and after researching more I found out I could actually lose weight AND build muscle by using fasting and breaking my fast correctly.
My goal for years has been to lean out enough to maintain visible abs year-round, while also not losing muscle mass. It wasn’t until I learned specifically HOW to break my fast that helps me build muscle while leaning out!
Top 3 recommendations?
It’s all about how you break your fast. If you break it correctly you’ll be building muscle and staying lean, but if not your progress will be severely impacted.
Workout Fasted every single day. When you workout fasted your body uses your fat for fuel instead of food
Play around with eating windows that work best for you. I started with 16 hours 9pm-1pm the next day, but now I am enjoying 18 hours 5pm-11am the next day fasted.
My goal for years has been to lean out enough to maintain visible abs year-round, while also not losing muscle mass. It wasn’t until I learned specifically HOW to break my fast that helps me build muscle while leaning out!
How did you manage to integrate this healthy lifestyle into your life? It was easy. First few days you’re going to be hungry towards the end of your fast. That being said, make sure you’re out of your house and not near food that will tempt you to break your fast early. The longer you fast the more benefits it has for your body. Your body goes into fight or flight mode, and instead of the carb crash you normally have around 3 pm from the bagel you ate at breakfast, you’re in a peak state and it turns into the most productive time of your day. Also, one of the biggest benefits of fasting is that your productivity goes through the roof once you’re up into 16+ hours of fasting, this aspect definitely helped keep me going because it was so important in getting work done!
What motivates you to continue with this lifestyle?
It’s a superhuman diet.
My work levels and productivity go through the roof. I’m as lean as I’ve ever been, and putting on muscle too. This lifestyle has helped me in all areas, and there’s nothing worse out there that’s quite like it.
What is your best piece of advice for those just starting to fast?
Start with 16 hours, and fast 9pm-1pm the next day. That way you’re just skipping breakfast and eating a late lunch, which some people do anyways. When you break your fast consume a protein shake and a fast absorbing carb like a few rice cakes or a cup of white rice. Wait 1 hour for your insulin levels to go back down and then you can be a bit more flexible with what you’re eating.
Anything else you would like to share?
It’s all about how you break the fast and make sure you’re working out in that fasted state. Please reach out and I’d be happy to point you in the right direction! Do your research and learn as much as you can, but don’t let not knowing everything stop you from ever starting. Good luck!
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