Last week, I wrote a brief introduction about intermittent fasting and it gathered some pretty good responses. If you haven’t read it, you can read it HERE. However, I left you all hanging; I just gave you the facts about IF without going into the necessary details in how to use it to make you awesome.

Because of that, I’ll throw in something sweet for all my readers. If you do not already know*, I’ll be printing the official Team Kick Asslogy t-shirts.

Friends are already telling me that the designs look sweet before it’s even in production.This is how the t-shirts will look like (I’m already accepting orders too, so drop a comment if you are interested).

 

*if you didn’t know about the t-shirts until now, it’s probably because we ain’t friends on facebook or twitter. So drop by those sites and drop me a holla because making new friends iz awesomezz!

At the end of this blog post, you will find out how you can get yourself a free t-shirt! So make sure you read till the end without skipping anything!

Now let’s get to the main course.

Today I will be sharing on how to practice IF for fat loss. It’s a no brainer that if you eat less, you will lose weight, so since fasting will help you consume less food, weight will be lost.

There are certain benefits that makes IF extremely suitable for fat loss. From my experience, I’ve come up with three main benefits that fasting helps fat loss.

1. Calories reduction

The most obvious benefit fasting will provide is the massive amount of calories that can be reduced from someone’s diet. Besides the fact that most people eat a crappy breakfast anyway, even “clean” breakfasts such as eggs, bread, oats or milk will range anywhere from 300-600 calories depending on portion sizes.

So just imagine: skipping breakfast will automatically reduce 300-600 calories from your daily intake. If you are able to reduce 500 calories a day, you’ll end up with a staggering 3500 calories reduction in a week.

The fact that 1 pound of fat is made of roughly 3500 calories sets you up for a potential 1 pound of weight reduction in a week. The best part is that calories used during training have not been taken into account.

It’s clear that skipping breakfast is an easy way to help lose weight simply because it sets you up for a reduction of calories. As I’ve mention in my previous blog post, when it comes to gaining or losing weight, it’s all about caloric balance.

So if you are creating a deficit from your daily intake of calories, you will lose weight. However, do take note that this will only work if you do not combine the breakfast you skipped into your other meals. 

Just because you skipped breakfast doesn’t give you the opportunity to eat everything of anything.

2. Hormone regulation

In the previous post, I wrote about Insulin and Ghrelin which are two hormones that are affected when you fast. Today we will be talking about another interesting hormone, growth hormone.

We all know that testosterone is the big daddy when it comes to building muscle. Growth hormone (GH) on the other hand, is the boss when it comes to burning fat. It’s common sense to say that since GH helps improve fat burning, we want to increase production of GH.

One of the major benefits that GH has on our bodies besides recovery and repair is that it helps encourage the liberation of fatty acids to be used as fuel. Also, bodybuilders have been using GH to help maintain lean muscle mass while dieting for years.

Besides lifting some heavy weights, fasting is one of the easiest ways to increase growth hormone production. So, couple the benefit of caloric reduction with the extra boost of GH and I’m pretty sure fat won’t stand a chance in this battle.

3. Fits well into ones lifestyle

Honestly, this has been one of the biggest perks of IF. Breakfast is usually the most inconvenient time to prepare a meal, after all our alarms were made with a snooze button. So skipping breakfast is usually a piece of cake.

Then, lunch time is when you don’t want to feel like a sloth after a heavy meal, so it makes sense to eat something light or not eat at all. Then comes dinner and this is the time when I recommend people to eat larger meals because it sucks to sleep on an empty stomach.

Moreover, dinner is usually the time when people go on social interactions with their colleagues and friends. It will absolutely suck if you say you can’t have a meal with your buddies because you’re on some form of low carb diet.

Personally, I usually train in the evening, so getting most of my calories after training would be the best. Now do you see how all this fits into a perfect picture?

However, if you have some restrictions and limitations and are unable to follow the way I carry out my fasting, changes can be made.

The best part about IF is that it is extremely flexible which works well with almost everyone’s schedule. If you need help, let me know and I’ll be glad to help you out.

Now that we’ve gone through how IF will help you combat fat and look awesome, it’s time to put it into practice.

Below are a few steps you can follow if you decide to embark on the journey to looking extremely sexy:

1. Pick a time where you would eat and when you would fast.

The time when I eat is usually 2pm-10pm, other than that, I’m fasting. (Fasting period is 16 hours while eating is 8 hours)

2. Try sleeping by 12, aiming for 8 total hours of sleep.

Sleeping late will screw up your Ghrelin production, making you hungry and making your fast more painful than stepping on a million Lego blocks)

3. Start small.

A 16 hour fast would be the total hours you should aim to fast for. However, it’s hard to go head on in the beginning, so what you could probably could do is start with 12 hours, then slowly increase it till you reach 16.

4. Breaking your fast.

If you require something to eat before training, it should be a light meal of protein, veggies and fats. If you are fine with training fasted, schedule your first meal right after training. Post workout meal should consist of some carbs, veggies and proteins.

5. The last supper.

The last meal should be something high in fat and protein. Good examples are eggs, cottage cheese, beef and bacon.

6. Watch fat melt off.

Take your shirt off and thank me later.

 

Note: Fasting means consuming zero calories. Fluids such as water, coffee and tea( no sugar, milk, creamer etc) are still permitted.

These are just some steps to follow if you do want to start intermittent fasting. In the beginning it might be just a little tough but after the first two weeks, things should be a breeze. After practicing IF for so long, I now find it tough to eat my breakfast!

So here’s how to win a free Kick Asslogy t-shirt: If you plan on starting IF, drop a comment below. I’ll pick one comment and guide you through the steps you need to lose fat and look awesome. Sharing this post with your friends will increase your chances of winning, because we all need accountability partners.

If you make it through, you’ll get yourself a t-shirt!

While intermittent fasting seems magical right now, I must say nothing is the right fit for everyone. However, you will never know if it works or not till you try it. Besides, dismissing something as useless before trying it out is foolish.

If you are looking for a convenient way to lose fat and keep it off, you should try intermittent fasting. It might just be the lifestyle change that put all other diets to shame!

Intermittent fasting might just be the lifestyle change that will put all other diets to shame. <— Click To Tweet!

 

 

So that is it for how to lose fat with the help of intermittent fasting. I certainly hope that some of you will try IF out. IF you do be sure to leave a comment to stand a chance to win a free T-Shirt! Also, don’t forget to share this with everyone because losing fat and winning a free t-shirt is awesome!

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