Intermittent Fasting - Achieve and Maintain Single Digit Body Fat for the Rest of Your Life


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Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life, with ease. Get ready to change your life! Visit:

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Intermittent Fasting - Achieve and Maintain Single Digit Body Fat for the Rest of Your Life

  1. 1.                                                                                      1                             Intermittent Fasting – Achieve and Maintain Single Digit Body Fat For The Rest Of Your Life Ryan Reynolds – Lean & Ripped Hollywood Body – For Max Health and Sex Appeal In order for a diet to work in the long run it must be simple and effective. Unfortunately most diets fail because they are too complicated, too strict and too psychologically demanding. However this new approach you’re about to learn is something very simple and very effective, in fact it’s an approach anyone could sustain for the rest of their life with ease.
  2. 2. 2                                                                             Before we get into talking about intermittent fasting, let’s clear a few things up. Why Most Diets Fail Statistically, it was shown that about 95% of diets fail in the long run. Here are the 4 top reasons: § Psychologically challenging § Too strict- limiting favorite foods and alcohol = setting ourselves for failure § Too complicated – counting calories etc… § Not very effective – results come very slowly, if at all § Not sustainable – a combination of all of these is the reason why most people don’t last more than 7 days on a diet.
  3. 3.                                                                                      3                             6 Small Meals Per Day Never Satisfy and Keep Us Hungry All The Time The problem with high frequency meal diets Today it’s one of the most popular diet approaches, eat 5-6 small meals throughout the day to ‘sustain’ metabolism and ‘prevent’ muscle breakdown. Both of those claims are complete nonsense, as no research has shown that minimizing meal quantity but increasing frequency leads to increased fat loss. And also intermittent fasting has no effect on metabolism and muscle breakdown which will be proven later in this article. Why high-frequency small meal diet approach is set for failure: § Not convenient – constantly cooking meals and thinking where your next meal will come from § Constant hunger – bird portion meals never satisfy your hunger. Instinctively I prefer to eat a big meal that satisfies my appetite. § Your life revolves around it – people get anxious when missing a meal, and cut corners in social life to avoid cheating. (which is ridiculous and totally unnecessary) § Constant cravings – focusing on eating ‘healthy’ every 2-3 hours is very hard and creates cravings for our favorite foods. § Obsessive – Basically this type of nutrition becomes obsessiveness which is not healthy for the mind and social life.
  4. 4. 4                                                                             § Reduced health and lifespan – this will be discussed in details in the second part of the article. But keeping your digestive system constantly at work prevents your body from activating crucial rejuvenation processes that are activated only during fasted state. Conclusion: the high frequency, low quantity diet is not efficient and not sustainable in the long run. The best diet is the one you can sustain for the rest of your life Even full time bodybuilders and athletes will eventually at some point in their lives will not be able to sustain it, unlike intermittent fasting which you can (and should) do even when 100 years old. Intermittent fasting is not some diet you start and finish. It’s a life-long lifestyle approach to nutrition and health. An approach that will get you lean, healthy, young looking, and long living… The intermittent fasting diet is: § Simple – no special rules, no calorie counting, just 16-8 eating model. § Convenient – no need to think about food all day, you eat your main meal in the evening. § Effective – you will see a weight loss of 150-400 grams per day. Which sums up nicely over 4-12 weeks (depending on your current weight) § Promotes health & longevity – will be discussed at second part of this article § Sustainable – all of these factors make this diet sustainable and easy to follow as long as you need.
  5. 5.                                                                                      5                             Benefits of having a lean physique and single digit body fat: Lean & Slightly Ripped - Streamlined, Aesthetic and Universally Appealing § Sex appeal – lean people with low body fat are universally sex appealing § Confidence- feel comfortable with your shirt tucked in with no belly or man boobs sticking out. § Functional – lean people can engage and perform well in almost any kind of sport (including rock climbing, surfing and other stuff bulked/pumped/fat people can’t do) § Six pack abs- the only way to have abs is to have single digit body fat. § Easy to maintain - once you get there, life is simple and you get to enjoy your favorite foods often. § Get ripped easily – adding ripped muscle definition on top of a lean body is very easy and a
  6. 6. 6                                                                             matter of 12 weeks of proper strength training. Unlike fat people that can train for a year and still see no real results (I’ve been there myself) § Health & longevity – statistically, lean people live longer and suffer less from disease, with IF (intermittent fasting) you can enjoy quality of life even in your senior ages. How Intermittent Fasting Works Intermittent fasting is simple. Fast for 16 hours, then eat for 8 hours. 8 hours of your fast are sleep, so it’s very simple, but very effective strategy. This diet is basically focused about skipping BREAKFAST (we don’t want to break(the)fast because it has dozens of fat loss and health benefits that are necessary to achieve the lean & ripped body). Optimally, you are recommended to eat 2 light meals during the day and 1 big meal in the evening, for specific reasons that will be outlined further. Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life, with ease. Get ready to change your life! Benefits of Intermittent Fasting Intermittent fasting benefits us in many aspects:
  7. 7.                                                                                      7                             1.Fat loss 2.Lifestyle 3.Health & longevity #1 – Fat Loss Benefits § Raised metabolism – studies have shown that short-term intermittent fasting (16-18 hours) actually raises your metabolism and you burn more fat. Unlike the common belief that fasting will put you into ‘starvation mode’ that slows down your metabolism. Studies have shown starvation modes kicks in only after 3 days of fasting. § Increased stubborn fat loss – during the 12- 16th hour of your fast, the blood-flow to the hard to get to areas is increased and your body starts utilizing those areas as their it’s main source of energy. § Increased growth hormone – HGH (human growth hormone) boosts fat burn and muscle tone, Hollywood celebrities pay thousands of dollars on the black market to get a hold of it. Studies have shown that you can increase your growth hormone by 600% just by intermittent fasting… § Inhibited insulin – insulin is a fat storing hormone. Whenever it’s inhibited, our body starts using fat as its main source of energy. During the fast your insulin will be very low and your body will almost exclusively use fat as its source of energy. This combination of 4 factors creates maximal fat burning effect no other diet will provide.
  8. 8. 8                                                                             Intermittent Fasting Maximizes Stubborn Fat Burn #2 – Lifestyle Benefits § Increased Energy – fasting during the day provides great increased energy, you will be focused, energetic and have clear mind all day long. § Increased productivity – instead of preparing meals and thinking about food, you focus on getting things done with focus and clear mind. § No more hungers – unlike 5 small meals per day that make you hungry all the time, with intermittent fasting you never get hungry. § More free time – you won’t even understand how much more productive you will become, by not having to focus on eating every 2-3 hours, you will be able to get much more things done during your day without worrying about food at all. § Convenient – instead of 5-6 meals per day, you eat 2 light meals during day, and 1 big meal in the evening where you can relax and satisfy your
  9. 9.                                                                                      9                             appetite to the fullest without counting any calories. § Sustainable - this is the biggest benefit, during my fat loss journey this is the only diet I was able to effortlessly sustain all the way to single digit body fat. I now eat enough calories to maintain my weight, but still stick to the intermittent fasting model. #3 – Health Benefits Intermittent fasting increases lifespan, maintains young biological age and preserve young skin appearance. The health, longevity and anti-aging benefits of intermittent fasting will be detailed at the end of the article. Example of How an Intermittent Fasting Day Looks Like Here is the exact intermittent fasting meal plan I used to achieve lean physique and single digit body fat: 12:00/13:00 – Omelet with veggies (light meal #1) 17:00 – Cottage cheese + berries/apple (light meal #2) 19:00 – 45 Minute Workout (Strengh Training/Walking) – Rotate daily 20:00 – Meat/Fish + Carbs + Veggies (Main Meal Of The Day) 20:00 – 12:00/13:00 – 16 to 17 Hour Fast
  10. 10. 10                                                                             (Depends on your lunch time or appetite) Repeat until reach goal. Light Protein Meal #1 - 3 Egg Omlette with Veggies As you can see the day consists of skipping breakfast, eating two light protein based meals during the day, working out almost fasted, and then enjoying a huge satisfying meal in the evening in a relaxed atmosphere. Is big meal at evening a must ? No you can alter your big meal timing, it can be your lunch and then you eat to light protein meals. Just make sure you eat those 3 meals in your 8 hour window. You can time them however you want, but optimally your big meal should be saved for evening time to preserve fat loss after your fast and achieve optimal function during the day (will be explained later).
  11. 11.                                                                                      11                             In controlled studies, late eating patterns are superior for fat loss and body composition. Your fat loss is 100% managed by this diet. No fat burning supplements, no steroids, no cardio, no calorie counting, no strict rules. Now, let’s get behind the scenes and see how this really works, and why this diet is planned this way. Carbs on training days, healthy-fats on rest days § Workout days : carb dominant day, moderate protein, low fat. § Rest day: protein dominant day, moderate fat (avocados, olives, almonds), low carb. The 4 Keys To Successful Intermittent Fasting We’ll try to cover 4 important points that make this diet work: 1.Central nervous system integration 2.Insulin Management 3.Smart Carb Consumption 4.Protein Oriented Diet Key #1 – Central Nervous System Integration Biologically, humans are nocturnal eaters. That’s how our autononic nervous is built. During the day you’re under the control of the sympathetic nervous system (SNS) which keeps you alert, energetic, focused and active- but the SNS is inhibited by large meals. During the night you’re under the control of the para- sympathetic nervous system (PSNS) which is also
  12. 12. 12                                                                             known as “rest-and-digest” mode. PSNS makes you relaxed and promotes digestion – Hence, night is your best time for your main meal. On 95% of the days, I eat my big meal at the evening, this is allows me for optimal functioning during the day: productivity, energy and focus. And be able to enjoy a nice satisfying meal in the evening that allows me to rest and digest. Some days I might go out to lunch with friends/family (so I eat light protein meal at evening). Eat your big meal whenever you want in your 8 hour window, but for reasons outlined above, it’s recommended to eat 2 light protein meals during day to stay energetic, focused & productive (13:00 and 17:00 are the times I have my light meals). Our Ancestors Hunted During The Day, And Ate Big At Night Key #2– Insulin Management Insulin is a fat storage hormone, and whenever insulin is raised it prevents our body from using fat as its source of energy.
  13. 13.                                                                                      13                             Therefore you guessed right, our diet is focused around keeping insulin low. Fasting inhibits insulin, and light protein meals hardly trigger it, which allows us to sustain a smooth fat-burning process. However, is insulin our enemy, and should we avoid carbs completely ? The answer is HELL NO! Carbs are fantastic and insulin is your friend. You just need the right timing and the right quantities so your body utilizes it properly for energy and brain fuction. Key #3 – Smart Carb Consumption 99% of people consume carbs in the wrong time and in the wrong quantities, which is the #1 reason for obesity today. There’s no need to get angry and blame carbs, we can only blame ourselves for not using them properly. There are many diet approaches today that all revolve around carbs: no carb, low carb, slow carb… Carb depletion = miserable, stressed, non-stop cravings and poor brain function. Carbs are necessary and serve as fuel for your brain and body. Instead, be smart about carbs. You can call it the smart-carb diet approach.
  14. 14. 14                                                                             Time your carbs: we aim to eat our carbs post- workout (strength training). On non-training days, replace carbs with healthy fats (avocado, nuts, dark chocolate) – consume in moderation of course. More optimally, you want to consume carbs at evening/night and post-workout. Our digestive system is designed to be activated at night, and it happily welcomes carbs (unlike during day time that gives you energy crashes). Conclusion: You can eat carbs guilt-free and avoid gaining an ounce of fat. Post-Workout Carbs: 1.Improved protein synthesis - carbs actually help the protein to build a better muscle ( 2.Replenish depleted muscle glycogen – your carbs don’t get stored as fat but utilized exclusively as energy for the body The quantity: 100 grams of carbs recommended per day for fat loss. So you eat 100 grams of carbs with your big evening, post-workout meal. The quality: Eat healthy, complex, non- proccessed carbs like Brown rice, yams, black beans. Instead of pasta / white bread. You can get a list of healthy carbs on our foods to eat page.
  15. 15.                                                                                      15                             Healthy Fats Will Help You Lose Fat - Improper Carb Consumption Is The Reason Why Everyone Is Fat Key #4 – Protein Oriented Diet So why we eat 2 light protein based meals during day? § Preserve Muscle After your 16 hour fast you want to prevent muscles from entering breakdown state. Consume light protein sources such as eggs, cottage cheese and whey protein. § Control Hunger Proteins are very effective hunger managers, 3 egg omelet or 250g of cottage cheese can get you satiated for hours all the way to 19:00-20:00 PM easily (where you eat your main big meal of the day). § Sustain Fat Loss Light protein meals will increase glucagon (fat burning hormone) and inhibit insulin (fat storing hormone). So after your 16 hour fast where you’ve
  16. 16. 16                                                                             burnt fat, you continue burning fat throughout the day until your dinner (main meal of the day). § Maintain Proper Functioning Light protein meal doesn’t inhibit your sympathetic nervous system – so you stay alert, focused, productive and energetic throughout the day. Adapting to a habitual high-protein diet is one of the most important changes you can do for long- term body fat control. Two Common Fasting Myths Myth #1: Fasting will cause you to lose muscle – Serge Nubret - 2nd Place Mr. Olympia - Ate Just 1 Meal Per Day of 5,000 Calories
  17. 17.                                                                                      17                             Muscle catabolism only occurs on prolonged fasting of 24+ hours. Intermittent short-term fasting only promotes muscle preservation through the release of HGH (human growth hormone). So all the nonsense of eating every 2-3 hours, so you won’t lose muscle were made up by supplement corporations that offer you shakes and bars as a replacement for your meals. They know no normal person can cook 5-6 meals per day. Serge was competing with Arnold at his best days, and was second to him. Does it look like Serge was losing muscle because of his intermittent fasting approach ? This is clear proof that the 6 meals per day is complete B.S – and intermittent fasting will not cause you to lose any muscle considering that consume enough protein. Additionally intermittent fasting maintains young biological age (will be discussed further). Myth #2: Fasting will reduce your metabolism – Yes, metabolism is reduced after 24-72 hours of fasting, which we don’t do on our intermittent fasting lifestyle. In fact, studies have shown that short-term fasting of 16 hours increases your metabolism. Intermittent fasting is not prolonged fasting, you fast for 16 hours max (8 of which you sleep), so no loss of muscle or metabolism occurs, only supercharged fat loss.
  18. 18. 18                                                                             Cheat Meals After a week of productive intermittent fasting, a cheat meal is necessary for several reasons: 1.Restore metabolism (the re-feed, boosts your metabolism back to peak levels) 2.Restore glycogen in muscles (any depletion that might be caused during the week is now brought to balance) 3.Get psychologically satisfied, and happily continue another week of fun & easy intermittent fasting lifestyle. Cheat Meals - Enjoy Responsibly (Don't Overdo It)
  19. 19.                                                                                      19                             Let’s be honest, it’s impossible to prevent ourselves from eating our favorite foods in the long run, therefore we allow it to ourselves every week. And every week during our diet we imagine the huge cheat meal we’re going to have. Avoid cheat days where you eat like madman all day long, this puts on lots of fat on you and you will destroy a whole week of progress with such approach. Try to avoid drinking your calories in form of sweet drinks. I had always bad results with them and they destroyed 2-3 days of progress. Chew your ‘cheat’ calories and there will be no set-backs. The Truth About Alcohol Preventing alcohol = setting yourself for failure Alcohol is part of a normal, healthy social life and avoiding it is completely unnecessary. Let’s discuss two myths regarding Alcohol. Myth #1: Alcohol Lowers Your Testosterone I love scientific claims. People use them without stating the exact numbers behind those studies. If you refer to the study about testosterone reduced by alcohol, you will see that 6 beers, will reduce your testosterone by 6% (for 24 hours max)… Can you live with that? I can.
  20. 20. 20                                                                             I love the fitness/weight-loss industry that turns small things into big controversy. Social Drinking In Moderation Will Not Affect Fat Loss Myth #2: Alcohol Makes You Fat When consumed in moderation, and not consumed with burgers and fries, you can maintain lean and ripped physique and still enjoy drinking when going out. The problem starts when you have bad diet all week, then you get ‘munchies’ feeling from alcohol and you add fries and other fattening foods, this is where people fall in the trap of ‘beer belly’. Other than that, moderate, social drinking is fine. 3 Common Intermittent Fasting Mistakes
  21. 21.                                                                                      21                             Mistake #1: Undereating Fasting has interesting effects, sometimes after a 16 hour fast, we won’t feel hungry at all, but nevertheless, don’t skip your meals. Keep it light during the day, and eat a heavy meal in the evening as supper. I’ve done all possible variations and mistakes. I’ve tried skipping the last meal because I wasn’t very hungry and thought I can speed my fat loss process, which resulted in eating a whole cake at night because of huge hunger surge. I’ve tried to eliminate carbs on my big meal on days of not training, again I had the emotional surges of eating and couldn’t last more than a few days. Mistake #2: Over-carbing Some of you might be big carb eaters, and this can slow your diet very much as carbs are packed in calories. You should eat carbs in moderation, just enough to recharge energy for next day, and maintain proper brain and body function. So please don’t go super crazy on your big evening meal, it’s recommended that for fat loss you eat maximum 100 grams of carbs. And for single-digit body fat maintenance about 150 grams of carbs. Mistake #3: Consuming ‘innocent’ diet killers These are usually small foods that seem innocent but in fact are packed with calories and sugars. Examples: § Syrups. Avoid at all cost. Drink water with lime/mint, green tea, black coffee (no sugar, milk)
  22. 22. 22                                                                             § Honey – delicious with tea or cottage cheese, but is packed with sugars (I would avoid it until goal is reached, then you can enjoy every day) § Tahini – seems innocent, but contains 5 times more calories than in brown rice (I prefer to eat the carbs) § Ketchup – delicious, because it’s packed with sugars. I suggest consuming it only in your big evening meal (optimally post-workout) § Sauces – like Teriyaki, contains lots of soy and sugars. Very bad for health, I recommend avoiding soy whether you’re on a diet or not. (Soy is high in estrogens and causes man boobs) There are many more silent diet killers, please watch ingredients before adding anything to your basic meals. Check Nutrition Value On Foods to Avoid Innocent Diet Killers Tips for Getting Through the 16-Hour Fast
  23. 23.                                                                                      23                             § Get yourself busy – Your day is now free of thinking about food, take advantage of it and get as productive as possible. § Don’t skip your light protein meals – and make sure you’re getting enough protein in your light meals. They are very effective in satiating hunger. Don’t eat half a cup of cottage cheese, eat a full 250g cup. § Drink black coffee or green tea – Both are great appetite suppressants (I drink black coffee at 8:00 and 16:00 every day) Sugar & milk free of course! § Put things into perspective – People have fasted for 40 days and still felt great (you can see videos on Youtube) Normally you shouldn’t feel any hunger if you get enough protein on your light protein meals. § Imagine your cheat meal – Think of the amazing, rewarding, big, cheat meal you’re going to have in a few days. Plan out exactly what you’re going to eat and where you’re going to get it from and how you’re going to prepare it. This has always helped me to get excited and motivated to keep going without cheating during the week. Intermittent Fasting and Cardio
  24. 24. 24                                                                             One Sprinting Session Per Week Is More Than Enough For Maintaining Cardiovascular Health Cardio can burn more calories, however it is not necessary. If you stick to your diet, it will be more than enough for your fat loss. The Ripped Hollywood Body system is focused on intermittent fasting + strength training (3 workouts per week). On days you’re not training, just take 45 minute walk before/after the big evening meal. Doing cardio, especially HIIT just drains your central nervous system and eventually will interfere with your diet and training. If for some reason you insist on cardio for conditioning reason for example, try to make sure it doesn’t interfere with your diet.
  25. 25.                                                                                      25                             Once you achieve your goal, you can do all the cardio you want. Your fat loss can be 100% managed by your intermittent fasting diet, and is a streamlined process all the way down to 6% body fat. Intermittent Fasting and Anti-Aging Longevity is NOT just about increasing lifespan. It is also about keeping yourself biologically young. And with intermittent fasting it is possible. In order to reach the best muscle, skin and bone composition, you want to reduce the percentage of the dying cells in the tissues. Intermittent fasting is a great way to do this since it triggers a process called“recycling”. Your body will recycle sick cells, tumors, and over- used fibers to build new tissues. This process will not only keep you young, it will keep you much stronger and leaner. Really lean and strong people have excellent muscle composition that is much better than people that eat non-stop and look bulky. When your body is forced to break its tissues, it always prefers to sacrifice first its damaged proteins and old or sick cells. Technically all damaged proteins and old, sick and cancerous cells are tagged by immune cells to be digested by the body’s ubiquitin enzymes and the nitrogen byproducts are then recycled back into new cells and tissues.
  26. 26. 26                                                                             By daily triggering this rejuvenation mechanism through intermittent fasting. You provide yourself with long-lasting anti-aging benefits. Intermittent Fasting Preserves Young Biological Muscle Age - Serge Nubret at 70 Years Of Age! It’s your choice. I know that I, and many of my website members will stick to the intermittent fasting lifestyle for the rest of their lives. It’s just too effective, beneficial and convenient to quit on. A Final Note
  27. 27.                                                                                      27                             The journey to achieving a ripped Hollywood body is fairly fun and pretty much straight forward when combining the protocols intermittent fasting and strength training. Lean & Ripped Physique Intermittent fasting is a fantastic diet protocol that allows you to enter a prolonged calorie deficit without any hungers, mental challenges or strict rules. I was able to recharge every weekend with my favorite cheat foods, and now after reaching my goal the maintenance is much more simple. You just can’t ignore the benefits of having a lean and ripped physique. Great energy, feel comfortable in clothes, look great, better skin, more confidence, more sex appeal, more attention, more respect and the list goes on…
  28. 28. 28                                                                             This road is worth taking, we only live once after all, do you want to look back and regret for not making the progress? You will not get a feeling of self-accomplishment from being an average couch potato that spends time watching various TV series all day long, believe me, I’ve done that. I really hope you’ve got something out of my experience. Best of luck for getting lean & ripped — I really hope it goes without a glitch. Oh, and click the orange button below to see the plan that worked for me … See you on the inside, - Dave Clark