INTERMITTENT FASTING: FOR BEGINNERS

WHAT IS INTERMITTENT FASTING?

Intermittent fasting is exactly what it sounds like!

FASTING, by definition mean to “abstain from all food.”
INTERMITTENT, by definition means “occurring at irregular intervals.” So,
INTERMITTENT FASTING means abstaining from food at irregular intervals of
time throughout the week.

Sounds pretty simple right?

What am I missing....?

Actually…nothing! It is that simple,

and it’s also SUPER effective.

Throughout human evolution, people have

practiced intermittent fasting and just not known
it. Have you ever had dinner, went to sleep, woken Well, if you said YES,
up in the morning and not eaten your first meal you have actually
already practiced
(or anything) until lunch time?
intermittent fasting!

Essentially, to practice intermittent fasting, you need to break your day up

into two periods:

FASTING - WHEN YOU'RE NOT EATING FEEDING - WHEN YOU'RE EATING

&

The term intermittent (as I stated above) means that you can fast during
different times each day, each week or each month. This is NOT A DIET, it
is simply an eating pattern.
 WHAT DOES FASTING DO?

When you eat, your body produces INSULIN to help break apart food and use the
sugars for energy.
when you are feeding, your body PREFERS to use the nutrients and sugars
extracted from your most recent meal as energy!

So, when you FAST, your body does not

produce as much INSULIN because there is
no “new food” to break down.
That means that when you need ENERGY
to live, think, walk, or workout, your body
will quickly burn through your glycogen
stores and BEGIN BURNING YOUR FAT
STORES AS ENERGY FOR FUEL!

Fasting is super easy to do and has many

benefits. Some of its most common
benefits are:
Aids in fat loss

Increased energy

Cell repair and

AUTOPHAGY

More productivity
 WHY FASTING?

Today, most of us are eating too much on a regular Did you know that
basis and our bodies are receiving an EXCESS of when you are digesting
sugar! This is one of the reasons it is so important to food that your body is
eat lean and consume the proper portion sizes. unable to perform
Additionally, by fasting, you are providing your body many of its other
with an opportunity to use its Glycogen Stores as functions? When you
eat a meal, your body
ENERGY as well as perform other bodily functions!
has to put most of its
efforts into digestion
and can’t actually
repair or regenerate!
**Lean Logic: By
reducing your
eating window,
you will feel
more "full"
while eating the FASTED WORKOUTS

same proper
portions of Another SUPER EFFECTIVE way
food! to use fasting is by working out in
a fasted state. A fasted HIIT
workout is one of the EASIEST
ways to burn phat!
FASTING & QUARANTINE

Being stuck at home all

day, many of us are During a fasted HIIT workout,
your body has to use Stored Fat &
struggling with
Glycogen Reserves as its fuel!
SNACKING. By delaying
This means that your body starts
our first meal of the day, burning stored fat immediately
we will greatly limit our rather than burning through a
excessive snacking recent meal first! After your
habits, boost productivity fasted HIIT workout, eating Lean
and focus in morning! Intermittent fasting can Refuel will fill those depleted
also help reduce night snacking since we have Glycogen reserves right back up
so you never feel “low”.
to stop eating at a certain time!
 HOW SHOULD I FAST?

There are a lot of “patterns” of intermittent fasting. The method that I use most
often is the 16:8 Method. This means that I Fast for 16 Hours and Feed for 8
Hours. I find that 16:8 method is the most realistic and sustainable method of
intermittent fasting which is why I tell my Squadies to give it a try!

MY ROUTINE

Here is how I most often use the 16:8 method of

Intermittent Fasting:

6:00 AM Wake up, have a coffee, and

hang out with Hudson.

7:45 AM Workout for 45 minutes

10:00 AM Eat a Lean Refuel Meal

On this schedule, I have

checked all the boxes: 6:00 PM Eat my last bite of food

8 Hours of Sleep
9:30 PM Drink a big glass of water and
Fasted for 16 hours go to sleep

Refueled within 90
minutes of exercise

LEAN ALERT

DO NOT STRESS IF YOU

CANNOT HIT EXACTLY 16
HOURS ON YOUR FAST!! You
will see benefits of intermittent
fasting even if you can hit As I said above, Intermittent Fasting
between 12-14 hours!! is an Eating Pattern NOT A DIET and
it doesn’t work for everybody!!
 HOW CAN I CURB MY HUNGER WHILE FASTING?

There are many different things you can do to crub your hunger while fasting.
Here are a few of my top tips!

MAKE SURE...

Your coffee or tea is BLACK!

No creamers or sugar! DRINK BLACK COFFEE OR TEA

If you NEED a sweetner, use

a 0 CALORIE in small Caffeine naturally has the ability to make you
amounts, such as Stevia
feel satiated or “full” when consumed. It also
Fruit teas are a NO GO! The
helps with the mobilization of fatty acids in
sugar in the fruit will break
your fast!
the body giving you more energy!

STAY HYDRATED!
Try 0 calorie sparkling water to
change things up! Carbonated
The average person should be drinking
water can make you feel more full
around 2 LITERS of water a day! When
than regular water because it
we are dehydrated, we can tend to feel contains carbon dioxide!
low energy, tired and HUNGRY.
Drinking water during our fast can help
keep us hydrated and feeling GOOD!
MINDSET

Our mind is the MOST POWERFUL

organ, that half the time we think we
are hungry, it is literally just us
THINKING that we are hungry.
Instead, think about the fact that you
are giving your digestive system a
well needed rest, and focusing on
bettering your overall health!

FOR MORE TIPS CLICK HERE

 YOUR TURN

STEP 1
Choose your fasting hour ratio

FASTING HOURS FEEDING WINDOW

________ ________
TO TO
________ ________
STEP 2
Choose meal & workout hours

WORKOUT TIME MEAL 1 MEAL 2 MEAL 3

________ _____ _____ _____

STEP 3
START FASTING!

Let me know how your first few

days of Intermittent Fasting go!
Remember, it's all about finding
what works for you!!