Follow US:

Practice English Speaking&Listening with: How To Make Intermittent Fasting Work Faster (BURN FAT FASTER)

Normal
(0)
Difficulty: 0

in this video I'm gonna show you how to make intermittent fasting work faster

because who doesn't want faster results these are the exact same tips that I

give to all my private coaching clients and they've all gotten some amazing

results so you know it works alright let's see how you do it what's going on

guys Carlo Macapinlac here from

NewbieFitnessAcademy.com I help busy professionals lose weight so they can

feel more confident fit better into their clothes and get the most out of

their lives if you're new to the channel make sure you hit that subscribe button

and hit the bell to get notified every time I post a new video every week

listen in my opinion intermittent fasting is the best method of weight loss bar none

it also boosts your brain it improves your heart health it increases your

metabolism it improves insulin sensitivity it enhances your energy it

builds your immune function it heals your gut it increases your growth

hormones and builds lean muscle without counting calories or following a

complicated meal plan and it's free amazing right and I always say that

weight loss might be the least impressive benefit of fasting when you

see all the improvements in your biomarkers it's basically just icing on

the cake but its efficacy when it comes specifically to weight loss is

unparalleled because when you do it your body specifically targets body fat for

energy and if you're trying to lose weight that's exactly what you want

listen at any given time okay at any given time you have about at least a

hundred thousand calories worth of stored energy in the form of body fat

waiting to be used even the leanest people have that amount of energy stored

in the form of body fat I mean that's what it's there for

it's not just there for looks you just have to be able to tap into it now I

want to focus specifically on one of the benefits of fasting that you get in that

it improves your insulin sensitivity and if you've been watching my videos you'll

know that insulin is a very very very important hormone in your body it's the

hormone that controls your body weight and every time you eat assuming that

it's a blend of fat carbs and protein your insulin goes up when your insulin

goes up you're in fat storage mode ok so high insulin blocks fat burning because

the opposite of fat storage is fat burning if your insulin levels are high

again you're in fat storage mode ok very important concept that you need to

wrap your head around here fasting then when it comes to weight loss is

extremely effective because it lowers your insulin levels down to zero because

you're not eating anything and when your insulin levels are low that is the only

time that you're able to tap into your fat stores for energy now if you want to

make intermittent fasting work faster you need to make it as potent as

possible and you do that by keeping your insulin

levels low and this honestly is one of my all-time favorite questions to ask

what do you think will happen if you stop eating what do you think will

happen if you take a break from eating you're probably most likely gonna lose

weight a lot of weight it's honestly really just a matter of compliance the

problem is fasting doesn't really move any product because you're not eating

anything so it's not really that popular when it comes to food companies it also

gets shunned by people from the school of bro science you know these people

are stuck in their old ways they haven't read a book since God knows when but

here's the thing fasting has been around since the beginning of time

I mean back then it wasn't really by choice you know back in the Paleolithic

times our ancestors when they couldn't hunt any animals they were forced to

fast and that's how we evolved to tap into stored energy in the form of body

fat for energy when there was no food available that's how your body works and

every religion has some sort of fasting built-in when it comes to their beliefs

think about Muslims for example they fast during Ramadan season from sunrise

to sunset now yes everyone is different not every diet is for everyone I get

that you know this video isn't all about whether you should go vegan vegetarian

carnivore should you go iifym or should you go low-carb or whatever but I will

recommend a specific diet in a little bit here and you'll understand why but

there are certain physiological effects that happen in your body every time you

eat it tends to be the same no matter what so there are no special snowflake

effects here and I mentioned earlier that every time you eat your insulin

level goes up so the first thing that we have to address is this idea

that you can have a little bit of this and a little bit of that during your

fast like can I have a teaspoon of honey in my coffee can I add some Splenda to

my coffee can I have 50 calories of this bag can I just have a bite of my granola

bar can I drink zero calorie or diet soda can I have a sip

of my smoothie can I have a bite of this fruit do the calories count if nobody

sees me eating and I get asked all those questions all the time and the simple

answer is no you can't and here's how I want you to look at this okay the whole

point of fasting is to voluntarily take a break from eating it's not about

trying to see how you can cheat the system and see what you can get away

with I mean that completely defeats the purpose all those things that I just

mentioned break your fast because when you eat or drink those things it

triggers an insulin response and again if you trigger an insulin response

you're in fat storage mode and this is why eating six meals a day is a very

very very poor strategy when it comes to losing weight because you are triggering

an insulin response six times during the day six different times during the day

so you're basically in fat storage mode all day long you're blocking your body

from accessing your body fat for energy this by the way is why people who are in

massive calorie deficits but they're constantly nibbling all day they don't

lose weight but again this is still the stuff that gets repeated by the people

from the school of Bro science right like we are talking apples and oranges

here the physiological response of your body from eating six small meals spread

out during the day is completely different versus how your body responds

eating all the exact same calories but just in one sitting so I'm talking about

six small meals a day versus just eating once a day six meals a day bro science

one meal a day you actually lose weight and here's the thing your body isn't

simply just a mathematical equation where it's just calories in versus

calories out you can't just simply reduce your calorie intake and exercise

a little bit more and expect to lose weight and in the back of your mind

especially if you've been struggling to lose weight all this time you already

know that to be true like not all calories are created equal the quality

of the foods that you eat and the macronutrient ratio matters greatly in

this so I want you to picture this okay so if you're eating six meals a day okay

you have six different times during the day where you have a massive insulin

spike that's no good if you're trying to lose weight now when you eat in an

eight-hour eating window you only get that insulin spike for eight hours when

you do the warrior diet you only have a four hour eating window

okay so we have this much insulin spike and then when you do OMAD you

just have one okay one insulin spike for the day

which means that let's say you have a one-hour eating window for the other 23

hours you are basically in fat-burning mode and if you can manage to do like a

36 or a 48 hour fast you are supercharging your fat loss because

again during that time your body is burning purely body fat for energy and

the point that I'm trying to make here is that if you want intermittent fasting

to work faster you need to fast for as long as possible for as long as it's

comfortable for you to fast the longer you fast the longer you're

giving your body time to burn your own body fat for energy and again I

mentioned at the beginning of this video that you have about a hundred thousand

calories worth of stored energy in the form of body fat use it and this is

especially true if you have a lot of weight to lose there's no secret to this

guys you fast you lose weight contrary to popular belief you're not gonna die

when you fast I think the longest recorded fast was 382 days and the guy

lost like a hundred and seventy pounds in the process and you're not gonna lose

muscle when you fast because the body is an amazing thing so when you fast there

is an uptick in your growth hormones and that protects your body from losing

muscle and the next point that I want to make here is fasting honestly is mostly

mental if you want intermittent fasting to work faster you need to stop making

such a big deal out of it will you get hungry during your fast sure but that's

because you've trained your body to eat at certain times like if you've been

eating breakfast your entire life your body gets used to that which means that

you can train your body not to eat breakfast and this might seem kind of

obvious already but you need to stay busy during your fast don't think about

it boredom is the number one enemy of fasting and this is a pretty big problem

that a lot of people have is that we just eat out of habit and we use food

to entertain ourselves like every time you feel like you need to eat just ask

yourself are you really hungry or are you just bored and at the same time when

you're fasting you need to put yourself in the best position to succeed so you

know try not to cook when you're fasting don't go grocery shopping I mean that's

basically torture you know try not to schedule lunch meetings when you're on a

fast and this is especially true when you're new to this and you haven't built

up you know the willpower to say no to temptation

because they are everywhere and I always say that you should schedule your fast

around your life not the other way around

now remember exercise makes you more insulin sensitive and activity burns

calories and if your insulin levels are dropped and your human growth hormones

are increased and those two things happen when you fast then body fat

becomes the main target for energy again if you're trying to lose weight this is

exactly what you want so if you want intermittent fasting to work faster I

would start introducing fasted workouts into your routine here's the thing your

muscles adapt to whatever energy source is available if you have glucose in your

system from eating carbs your body and muscles will always prefer to use that

up first but if you train your body to use fat for energy then your muscles

become even more efficient at burning fat for energy and think about the

benefits of being fat adapted so being fat adapted is a term where your body

burns fat for energy if you're an athlete and you're able to tap into your

unlimited fat stores for energy because your body has to draw energy from

somewhere when you're working out right like why not use body fat instead and

this way of training when you're training fasted is starting to become a

little bit more mainstream, you have MMA fighters like George St. Pierre

and actors like Hugh Jackman all swear by training fasted and you know they

look pretty good to me now some of you might say that like oh I've tried fasted

training fasted workouts it didn't work for me I didn't feel good

I had no energy yeah no kidding that's perfectly normal again there is an

adaptation period here of about two to six weeks because again you've trained

your body all this time to use sugar for energy especially if you drink like

Gatorade and you know all that bad stuff again which means that you can train it

to burn fat for energy instead but you have to give it some time

again it takes about two weeks for your body to adapt so give this an honest

effort because the human body is such an amazing thing again this is how we

evolved as human beings this isn't anything new if you give yourself two

weeks I promise you you're gonna start to feel great you're gonna start to have

more energy and you're gonna lose a lot of weight and you're gonna come back to

this video you're gonna comment below and say "Carlo, thank you!" when you wake

up in the morning instead of eating breakfast, fast. Breakfast is not the most

important meal of the day especially if you normally eat breakfast cereal

instant oatmeal or granola bar or a protein bar

those are all sugar bombs if that's the case breakfast might be the most

important meal for you to skip and breakfast literally means break fast

it's the meal that breaks your fast which means that you can have your

"breakfast" at noon or you can have your breakfast at dinnertime

scheduled meals are completely made up anyway now you're probably wondering

what is the best intermittent fasting schedule the best schedule is honestly

the one that you can follow the minimum effective dose of intermittent fasting

in my opinion is the 16 hour fast so you have a 16 hour fasting window and an 8

hour eating window ideally you're only eating two meals during this 8 hour

eating window some people prefer doing the warrior diet where you have a 20

hour fasting window and only a four hour eating window other people can go all

day and just eat one meal a day and that's me right now again I can't

emphasize this enough you need to give your body some time to adjust especially

if you're someone who's used to just grazing on food all day

again you're you've been under the belief that you need to eat 6 small

meals a day if that's you your goal is to just start by eating like a normal

human being I mean just eat three meals a day and then you want to start eating

a late breakfast and then just go from there fasting is like a muscle okay so

the more times you do it the better you get at it now the last tip that I want

to give you if you want intermittent fasting to work faster is you want to

pair it with a diet that moderates your insulin levels so something like a low

carb diet a paleo diet or more specifically a ketogenic diet because

here's how it works out of all three macronutrients carbs

specifically refined carbs and sugar stimulate the hormone insulin the most

the problem is if you've been following the standard American diet or SAD for

short 70% of your calories come from refined carbs and sugar and that's a big

problem protein on the other hand stimulates insulin as well but a lot of

people have a good grasp of how much protein they should eat while fats

stimulate insulin the least amount so you want to pair intermittent fasting

with a diet that keeps your insulin levels low and if we're strictly talking

about what the best diet is when it comes to achieving that there is nothing

better than the ketogenic diet so again fasting keeps your insulin levels low

your body gets into a state of ketosis and that's where your body is burning

fat for energy and if you pair it with a diet that

keeps you in nutritional ketosis and that's where the name ketogenic comes

from you keep your body in a state where it's always just burning fat for energy

whether it's from the foods that you eat or your own body fat for energy so when

you eat you don't have these massive insulin spikes that you get from eating

refined carbs and that's what happens with people that eat a high carb diet

and they do intermittent fasting and they don't get good results from it but

if you follow a low-carb diet you only have minimal insulin responses because

again it's a diet that moderates your insulin levels so as you can see if you

want intermittent fasting to work faster it's all about keeping your insulin

levels low which means that you need to have a zero tolerance policy when you're

fasting you can't have little nibbles here and there. That breaks your fast. And

then you want to introduce fasted workouts to make your muscles even more

efficient at burning fat and then you want to pair it with a low carb diet so

you can stay in ketosis and then you fast for as long as possible if you

follow all those things you're gonna make intermittent fasting work faster you're

gonna get faster results and you're gonna be an unstoppable fat-burning

machine the next question then becomes how are you actually supposed to eat if

you want to lose weight because here's the thing 80% of your body composition

is determined by your diet you can't just freestyle this part do you

have a proven plan that you can follow? To help you with that I want to give you

a free copy of my lean body blueprint this is how I melted all the fat around

my stomach without depriving myself of my favorite foods or wasting hours at

the gym it's a simple four-step process specifically designed for busy

professionals and it's the exact same blueprint that I teach to all my private

coaching clients and they've all gotten some amazing results if you want to

be the next success story then download your FREE copy of the lean body

blueprint right now there's gonna be a link somewhere at the top here or in the

description box just click on it type in your email and I'll send it to you right

away alright that's all I've got give this video a thumbs up if you

enjoyed it and share it with your friends please subscribe to my channel

if you haven't already I post a new video every week and hey leave a comment

below if you have any questions about this video thanks for watching and I'll

see you in the next video virtual high five

The Description of How To Make Intermittent Fasting Work Faster (BURN FAT FASTER)