An intermittent fasting plan is one dedicated by a feeding and fasting window of opportunity on a daily basis, or something that can be tackled 3–4 times per week. The amount of days per week that you fast, will depend on your goals – both for health and body composition. I choose to fast every day for both of these reasons, but you can choose which one works in best with your lifestyle. The great thing about IF is that it works well and long term if it’s something you enjoy doing and can fit it in as regularly as possible.
Below is a snippet of my routine, just to give you an idea of how I work IF into my life to achieve specific goals.
5 great strategies for implementing IF into your life.
- Choose to eliminate eating either breakfast or dinner.
I don’t have dinner and choose to stop eating at either breakfast or lunch time. This all depends on how many hours I’m going to fast for. When I fast for 20 hours, I stop eating at 9–10am, then if I’m fasting for 17 to 18 hours, I stop at either 11am or 12pm. Then I fill the rest of the hours left with water, herbal teas and coffee.
- I usually train in a fasted state – it’s great for fat burning and activating HGH
Because I train so early in the morning (before work) It’s most likely in a fasted state (apart from the weekend training sessions). I have my black coffee to perk me up, and then some BCAA to stop muscle catabolising and also give me the much-needed energy to train. I have also noticed that when I do have the chance to eat before training, my body is able to utilise that source of energy quite fast and provide me with an extra surge in stamina during my session. I take this as a fasting advantage, because we in fact train our metabolism to become extremely flexible, therefore, acting fast when it’s with and without food sources – benefiting our bodies when we need the energy. This did not happen to me prior to fasting, and I would always feel sick when training. Food for thought. I want to point out that training in a fasted state when you have a surge of HGH is beneficial for fat loss and muscle gain.
- I swap and change my fasting and feeding times.
I do this for a variety of reasons. The main reason is to get as much of an opportunity as possible to ingest the required protein and nutrients to fuel my training. It’s important to keep in mind that if you are trying to build muscle and get leaner, protein is essential. I pivot between 16 hours, 18 hours and 20 hours. Sometimes I throw in a 12-hour fasting window, especially if I’m going out for dinner.
- I always opt for the best nutritional choices, but allow a cheat meal 1–2 times a week.
I believe it’s very important to allow for cheat meals regularly through the week, so you can eliminate any cravings and stop feeling that you are always on a restricted eating plan. Just remember to make the best choices 80–90 percent of the time but allow yourself to indulge sometimes – especially if it’s a time when you are going out with family and friends.
- You don’t have to fast every day to get results.
I choose to pick this option, but you don’t have to. It’s proven that fasting works well for those who implement it 2–3 times per week only. This is great news if you aren’t a fan of restricted eating but want to give it a try to see what it does for you. The results will still be very beneficial for you, and I’m positive you’ll be back for more!
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