Wouldn’t you love to have lean and shredded abdominals and look like a Hollywood model?
What if I told you that it’s possible to burn extra fat and get shredded while freely eating whatever you want? (Like chocolates and ice-cream) You might be wondering how this is possible.
After all, people say that you need to follow a strict “diet” and have a cardio burn out before you get lean.
Is there any real and legitimate way to become lean when eating all these kind of unhealthy and high-caloric foods?
There is a way and it’s called intermittent fasting.
Intermittent Fasting Results Are Totally Mind-Blowing.
You can literally eat anything you want, while still losing weight.
“I thought that I should cut all sweets from my diet if I want to become shredded”
“If I want to become shredded and burn fat, I should eat only chicken, salad and apples”
“My genetics don’t allow me to burn much fat, that’s how I was born.”
These are common misconceptions in the fitness industry.
If you search our beloved Google for the terms “fat loss” or “weight loss” you will see countless results pointing out to countless different resources and techniques for fat burning.
Most of them?
Useless information that intends to sell you a “magic pill” for fat burning.
You are who you are and where you are because of what you have in your head. Change what’s in your head and you are in a different place.
— Damian Pros (@dareandconquer) January 19, 2016
Actually, fat burning doesn’t require buying expensive supplements. If you follow the same pattern I will describe in this post you will be able to burn some extra pounds of fat.
But before getting into the nitty-gritty details, it’s important to give you some background info.
I was a very skinny teenager with very thin arms and skinny body structure. Based on the 3 body types theory I was an ectomorph (186cm or 6.1 feet & about 150lbs).
When I decided to gain weight I managed to go from skinny to muscular in about one year of training. The “bulking stuff” was going great for a while.
I gained a lot of muscle, but I also gained a lot of fat in areas like belly, hips and love handles.
What’s the point of building rock solid muscle if you have layers of fat that cover your new muscles?
Following the classic bulking approach can give you the extra size you wanted, but the excess fat gain is inevitable!
Here is where intermittent fasting comes in and literally saves you.
But what is that “intermittent fasting”?
In very simple words, intermittent fasting is the habit of not eating for a large period of time (fasting period). Then, you eat all your calories after the fasting period.
There are several methods of IF. From not eating for an entire day to fasting for 12-16 hours.
The simplest and easiest way to achieve great results with intermittent fasting is by skipping breakfast in the morning.
Then you eat your first meal about 4-7 hours after waking up.
What??? Skip breakfast?
Breakfast is not the most important meal of the day!
This is a myth promoted by cereal companies to increase the sales of their products.
Think about it – breakfast is a relatively “new trend”. It appeared the last century.
My Intermittent Fasting Results After Only 6 Weeks of Skipping Breakfast
That’s how I started:
Intermittent fasting has given great results in just 1 month plus some days. Except the visual change and the several pounds of fat I lost, I also experienced a difference in my mood.
I thought it could be a coincidence. However, I have never felt that way before.
This is so commonly experienced by people who start to use intermittent fasting. And it feels literally amazing.
Have you ever felt groggy, sleepy and tired after breakfast?
That’s exactly how you will never feel again with intermittent fasting!
Not only was I stronger in the gym as well, but I have more energy and drive to conquer the day!
This is after 6 weeks:
The result of my fat loss wasn’t exclusively the result of using intermittent fasting.
IF was just an extra addition that made the fat burning process easier and more enjoyable.
What really assisted my fat loss was a realization (more on that soon).
Combining that realization with Intermittent Fasting and weight training is all you need to start becoming shredded while MAINTAINING all your muscle.
I always thought that fat-loss could occur only by forcing yourself to follow an unpleasant diet, taking steroids, or by doing hours of boring cardio.
However, I managed to lose a big amount of fat while eating this kind of food on a daily basis:
Pancakes. Chocolate. Biscuits. Huge chicken thighs. And I was “dieting”!
On a daily basis,I would eat something that most people consider “fattening” or “unhealthy” while still losing fat and getting shredded!
Don’t you think it’s great? Being able to lose fat and achieve a shredded model-like physique while eating almost whatever you want?
Without restricting yourself from eating the foods that you love. Without being in captivity of a strict diet. Without feeling weak and tired in your workouts.
Believe me, it’s not great… It’s totally AMAZING!
It’s not only that I think so.
Many other people, even those who are really popular in the Fitness Industry like Greg O’Gallagher from Kinobody believe that Intermittent Fasting is really amazing.
Intermittent Fasting Results On Your Overall Life
1) Mental Alertness
For all the 4 weeks that I was skipping breakfast I was feeling more focused and I could concentrate much easier in everything I tried to do.
2) Increased Energy
Before I started intermittent fasting, I would wake up in the morning and would always feel a little bit tired and sleepy after I ate my breakfast.
Now I have more energy than ever and I can hit the gym full of power ready to be unleashed. My sexual drive has increased too.
3) Ability To Eat HUGE & Satisfying Meals (Without Feeling Bad About It!)
This is probably my favorite benefit of intermittent fasting.
By skipping breakfast you save lots calories which can be added into your main meals.
You don’t need to eat 5-7 meals per day. 2-3 bigger meals are enough whether your goal is fat loss or building muscle.
What about eating these foods while getting lean and mean?
Hell yeah. I don’t know about you, but I will take it!
4) Appetite Suppression
That’s another reason fasting is a super strong ally for helping with fat loss.
Most of the times, you tend to overeat or snack when the food you eat is not satisfying enough.
(Like when you diet hard only to get the weight back up after a couple weeks.)
When that happens, your appetite is constantly pushing you towards opening the fridge and eating more than you should.
If you thought that fasting would make you starve or make you feel hungrier, you will surprisingly notice that IF even results in appetite suppression (especially when combined with black coffee in the morning).
5) Increased Growth Hormone
Growth hormone along with testosterone are crucial for muscle growth. Growth hormone makes you build more muscle and enhances the immune system.
Intermittent fasting boosts growth hormone and can help you maintain your muscle when you are cutting. And also build more muscle when you are bulking.
6) Increased Testosterone
LH or luteinizing hormone is a testosterone precursor hormone. A study in non-obese men has shown that short-term fasting increased LH by 67% and testosterone by 180%!
1. If you want to dig more into the subject of intermittent fasting, then I would suggest you to check out the leangains method by Martin Berkhan. You will definitely learn a lot if you read LeanGains.com
2. Another great site that I love is Kinobody. Kinobody’s owner Greg O Galagher is the one who introduced me to intermittent fasting. He has also experienced amazing intermittent fasting results like hundreds of others in the Kinobody community. So check out his site, you will probably enjoy it.
The One & Only Thing You Have To Know To Lose Fat
(Whether You Do Intermittent Fasting Or Not)
As I said before, fat loss is surrounded by a lot of myths, misconceptions and complicated information. It’s easily to get lost in that abundant well of information.
Despite that, you need to know only one thing to achieve fat loss no matter what method you are following.
What’s that thing?
It’s that fat loss happens only when your body is in a caloric deficit.
To lose fat, you have to go into a state of “caloric deficit”.
No cardio or absurd diets. You could lose fat even if you only ate pizzas.
— Damian Pros (@dareandconquer) February 20, 2016
That’s when your metabolism is working to burn fat for energy.
You won’t lose fat if you don’t reduce your caloric intake.
This is the most important part of the fat burning process. However, many people ignore it or don’t fully understand its meaning.
Even the worst “crash diets” work that way.
They force you to eat stiff, untasty foods that are low in calories. And run for hours on the treadmill to bring you into a state of caloric deficit.
Your body needs a certain number of calories to perform its basic functions. It spends a specific amount of energy every day.
This energy needs to be replenished by food in order for you to be able to perform your everyday tasks. This specific amount of calories is called maintenance level calories.
If your goal is fat loss, the ONLY thing you have to do is to eat below maintenance! No supplements, no food restrictions, no exhausting diets.
If you eat below maintenance levels every day you will inevitably lose fat.
Now, it’s important to determine HOW MUCH below maintenance you should eat. By the way, you can calculate maintenance level calories easily online. Just Google it.
The best approach seems to be eating around 300-500 calories below maintenance.
At this pace you will have a weekly deficit of 2100-3500 calories and you will lose around 1 lb per week – depending on your body composition. It’s possible to lose more than this, but it might be due to loss of water weight.
But the numbers on the scale don’t matter. What matters is what you can see in the mirror. Taking pictures is recommended.
Be Careful Of This Weight Loss Mistake
You have to know that this is not a quick fat loss scheme. Fat loss will come slow and steady. Don’t think of DROPPING your calories more than 500 below maintenance per day!
If you try to achieve a deficit really fast, you will not only lose muscle size but you will also feel plain awful, because you won’t have much energy.
You don’t want this to happen. Don’t enter into starvation mode and start eating 1000 or 1500 calories below maintenance.
500 calories below maintenance perfectly fine (and the maximum limit).
But…I Want To Lose Weight Fast!
You will lose weight fast.
When you drop 1-2 lbs per week, you will have lost 4-8 lbs in a month. In 3 months, it will be 12-36 pounds of fat lost while maintaining your muscle mass.
“But, won’t I lose muscle anyway?”
If the only thing you did was just plain dieting.
There are 2 prerequisites to achieve fat loss and maintain your muscle the same time!
- Enough Protein Intake
- Strength Training
1) How much protein should you eat?
2) What routine should you do?
To answer the first question, about 120-150 gram of protein per day is enough. It depends on your bodyweight. A rule of thumb is eating about 0.8 grams per pound of bodyweight. Overeating protein won’t make any difference.
To answer the second question, any decent routine would work.
However, I suggest following one that’s focused on the main compound lifts (pull-ups,dips,deadlift,squat,military press, incline & flat bench press).
Combine that with progressive overload and some high rep pump training or drop sets to promote sarcoplasmic hypertrophy and fill the muscles with fluid.
That’s the one I was following, 4 times per week:
Monday (Back & Shoulders)
1) Weighted Pull-ups: 3 sets of 8 reps
2) Military Press: 3 heavy sets of 4-6 reps
3) Cable rows: 3 sets pump training (8-12 reps) + 1 drop set
4) Lateral raises: 3 sets of pump training (8-12 reps) + 1 drop set
Tuesday (Legs & abs)
1) Squats: 2 heavy sets: 4-6 reps
2) Pistol squats with bodyweight: 3 x max reps
3) Calf raises: 4 sets x max reps + 1 drop set
4) Crunches: 4×15
5) Hanging leg raises: 4×15
Thursday (Chest & Arms)
1) Flat or Incline Bench Press: 2 heavy sets x 4-6 reps
2) Weighted Dips: 3 Sets of 6-10 reps
3) Barbell Curls: 3 sets x 4-8 reps
4) Incline Dumbbell Curls: 3 set x 8-12 reps
Saturday (Back & Shoulders)
1) Weighted Chin-ups: 3 sets of 8 reps
2) Deadlifts: 3 heavy sets of 4-6 reps
3) Arnold Press: 3 heavy sets of 4-6 reps
4) Cable rows: 3 sets pump training (8-12 reps) + 1 drop set
5) Lateral raises: 3 sets of pump training (8-12 reps) + 1 drop set[su_note radius=”2″]FREE PDF Download: Click Here to get a downloadable PDF version of this guide that you can print out and use as a reference.[/su_note]
Some Thoughts On That Routine:
I was training my back& shoulders twice, but I changed the 3 first main exercises on Saturday to give my legs a little bit of extra work and hit the biceps from a different angle with chin-ups.
That’s because I personally needed extra back development.
I will follow this routine for 2-3 months. Then I will start working my chest & arms twice per week instead of my back and shoulders.
As for the legs I don’t think that a second day is needed, because squats can really build powerful legs on their own. Combine them with pistols and deadlifts and voila.
What’s more, you don’t want to burn yourself out at this phase with lots of sets and exercises. Your goal is to retain muscle and develop strength while burning the fat.
That’s why you see only 3-4 exercises with just 2-3 seats each.
Lastly, it’s important to do 1-3 quick warm up sets with low weight for the first 2-3 lifts so you can be safe from injury.
A stretching session after the workout is also necessary to avoid soreness and injuries as well as increase flexibility (just for 5-10 minutes).
Conclusion On Fat Loss & Intermittent Fasting
What you need to achieve fat loss while maintaining your existing muscle mass is:
- Caloric deficit: 500 calories below maintenance
- Enough protein to maintain muscle: 120-150 gram per day or 0.8 grams per lbs your weight.
- IF: to assist fat-loss, provide you with energy, mental focus, increased GH and T.
- Weight Training: to maintain muscle mass, become stronger and give your muscles shape and definition.
That’s all it needs to trigger fat burning and become shredded without messing with over complicated information, without overpriced fat-burners and restricted diets.
You can eat whatever you want as long as you hit your protein goal and you are in a slight caloric deficit.
Intermittent fasting is one of the best ways to make weight loss effortless. It’s totally worth to give it a shot.
PS: Check the Aggressive Fat Loss by Kinobody.
It uses Intermittent Fasting as its core strategy and the results are mind-blowing. Like this guy who lost 110lbs following it!
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