Hugh Jackman (or as I like to call him ‘Huge Jacked Man’ ) has spoken positively about the benefits of intermittent fasting and how it helps him to get in shape to play the role of Wolverine. That’s right, use this plan and you will become Wolverine….maybe…okay you won’t, but you can still buy the costume and pretend like the rest of us.
Instead of dieting, you fast and then feast on purpose. Your body will end up burning the calories within a certain time period, making it easier to burn fat.
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Guide to Intermittent Fasting for Beginners
What Is Intermittent Fasting?
Intermittent fasting is a lifestyle choice to skip certain meals. You will choose a specific window throughout the day to consume your calories, and you fast for the rest of the day. Most people start by skipping breakfast and choosing to eat from the hours of 11 until 4. Do you know how to intermittent fast? Here is an intermittent fasting guide to follow:
- Choose specific times to consume your meals. Some people choose to eat for a 6-hour window while others will eat for a 4-hour window. It is important to regularly eat during a specific time period to train your body to the lifestyle change.
- Select two meals to skip one day, and do not eat for 24 straight hours. The best way to start is by eating a large meal at 8PM and you do not eat again until 8PM the next night.
When you cut out a meal from your diet, you can end up eating more food with your other meals. It is important to consume meals that are healthy. Not all calories are created equal, and they will end up causing you to gain weight if you fill up with empty calories from soda and processed foods. Green supplements provide an effective way to obtain the proper level of vitamins and nutrients you need throughout the day.
Why Intermittent Fasting Is Effective
Your body will adjust
Your body will learn how to feast at specific times instead of fasting. Initially, you will be hungry and it can be hard to transition. With discipline and the right intake of healthy foods, your body will adjust to this new dietary lifestyle.
Every time you eat a meal, your body will spend several hours processing the food. It will burn what it can from the food you have consumed. When your body is out of food to burn as energy, it will change to the fat that your body is storing.
Exercising in a fasted state will burn additional fat from the body. Since there is not a ready supply of glucose for the body to pull from, it helps your body to pull from the fat and convert it to energy. For individuals hoping to slim down and boost their muscle tone, exercising in a fasted state is one of the best options to improve the way your body looks.
Your body is sensitive to insulin followed by a period of fasting
The more sensitive your body is to insulin, the more likely your body will be able to consume food properly. This sensitivity to insulin leads to weight loss and proper muscle creation. The body naturally depletes glycogen when you are sleeping. Waking in the morning means your body will be completely depleted of glycogen. Exercising before you eat will increase the insulin sensitivity, helping to burn additional fat. Eating a meal after exercise will allow the body to correctly store the food you consume. The food will be stored in the muscles as glycogen and burned as immediate energy to help your body recover from the workout, thereby reducing the amount of food that is stored as fat.
How does this compare to a traditional day of eating?
When your bodies insulin sensitivity it at a normal level, the body will store more food as fat because the carbohydrates and foods that are consumed will end up seeing full glycogen stores.
Intermittent fasting will teach your body how to efficiently consume food. When it is done correctly, fasting will promote weight loss and builds muscle tone.
How to Intermittent Fast
There is plenty of evidence showing how intermittent fasting works. From celebrities that use it to personal trainers that use it to help their clients burn fat and build muscle, intermittent fasting is a popular dietary lifestyle.
>> This guide to intermittent fasting will help you get started today with your journey to weight loss and fat burning. We highly recommend you check it out after finishing this article.
During this period you will go a complete 24 hours without eating. Have a small meal the night before and do not eat until the next night at the same time. If you find yourself getting hungry, drink water or consume green tea if you feel lethargic. And if you are on the brink of giving up on the fast, help yourself to some fruit, nuts, berries or any other small snack that will keep you going.
The periodic fasting will start after you have gone a full 24 hours without eating. The fast will go from 24 hours to 16-20 hours. During this short window where you can eat, you need to choose the foods you eat carefully.
The foods you eat matter when it comes to losing weight and gaining muscle. You need to focus on consuming healthy sources of lean protein, healthy fats, carbohydrates, vegetables, and fruits. If you consume processed foods and sugary or salty snacks, it will not help you to lose weight.
One area where people often struggle is breakfast.
In a society where we are trained to consume breakfast, it can be challenging for people to give up their favorite meal. Skipping breakfast is one of the most important aspects of intermittent fasting. You need to be patient with the lifestyle change as it takes time for your body to get used to fasting and feasting. The early stages bring a lot of hunger and you can have a hard time getting through the first part of the day. Drinking green tea is a great way to help during these hours, and they help to wake you up if you are tired as you cannot drink coffee in the morning.
After 2 weeks, most people start to feel better about their problems with intermittent fasting that initially start with hunger pains.
Hit the gym!
The fasting process will burn more when you hit the gym. Exercise helps to boost the ability to burn fat. When you are exercising hard, your stomach will not focus on hunger at that time as you are focused more on exercising. The other nice part of exercise is that it will help to indicate to your body that the fast is almost over and it is time to feast.
YOU CAN CHECK OUT THESE 3 DIFFERENT METHODS OF INTERMITTENT FASTING
Intermittent Fasting Is Right
To reiterate, intermittent fasting is not a diet, it is a lifestyle. You can follow this lifestyle for a few weeks to drop excess weight, or you can follow it for several years. It all depends on what you want to do and what you are capable of doing. Comparing intermittent fasting to other diets and ways to burn fat, this is by far one of the best options.
Start with a trial fast until you feel comfortable with the changes. Initially, it will be brutal, and you will experience times where you are irritable. It is important to talk to your loved ones and mention you are starting a new dietary lifestyle. Timing is everything when you are learning how to intermittent fast. You need to look at what your body is capable of doing. The best method is to fast 16-hours, followed by 8-hours of eating. Always end the fast with a workout to help burn extra fat and to train the brain that it is almost over and time to eat. Experimentation is the best way to figure out what works and what doesn’t work with intermittent fasting. It does take a lot of willpower and practice to become good at fasting.
The best food to eat when holding strictly to the new dietary changes, you need to eat meat. Meat helps to provide the right amount of calories needed to give the body energy. Eating meat is important when you are dealing with times of extended fasting.
While intermittent fasting is a great way to help your body become lean and fit, it is not for everyone. If you have blood glucose problems, you need to consider if this is the best dietary change to make. The individuals who find success with intermittent fasting are people who are experienced with exercising, and have tried low-caloric diets before.
Strict caloric restriction diets are all different, and calories play a critical role in weight loss. The intermittent fasting dietary changes will simplify your life. You only need to worry about eating during a specific time period, which is convenient for many people as you do not need to pack lunches or eat at work. This can save you a substantial amount of money if you are an individual who eat 6 small meals per day.
One of the best reasons for using the intermittent fasting diet is to improve insulin sensitivity and increase hormone secretion. This is vital to proper weight loss and muscle gain. While the initial phase of fasting is hard for many people, it is important to remember that it does work! After the initial fasting phase, your body will adapt and you will start to see impressive results.