Losing weight can be hard enough as it is You definitely don’t want to be doing certain things that you think is right But is actually slowing down your weight loss progress. And in this video, I’m gonna show you three things You should never do while intermittent fasting What’s going on guys Carlo Macapinlac here from NewbieFitnessAcademy.com I help busy professionals lose weight so they can fit better into their clothes Feel more confident 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. Okay today, I’m gonna talk to you about three more things You should never do while intermittent fasting. This is a continuation of the 7 things you should never do while intermittent fasting video that I made a couple months ago, and if you haven’t seen it I’m gonna link to it at the end of the video but this video is just a continuation of that and it’s just based on Questions that I get asked from my students. The first one is not being flexible with your intermittent fasting schedule So we are all creatures of habits I get that we like our routine but some people like to crystallize and immortalize the intermittent fasting Schedule that they follow they identify with it and then they don’t really want to try other things and it’s kind of the same thing With diet, right? So you’ve got the vegan community The keto followers the paleo followers all the way down to people who follow the carnivore diet and it’s kind of the same thing With people who follow intermittent fasting so you’ve got the lean gains crowd. So the 16-hour fasting crowd You’ve got the warrior diet crowd. You’ve got the OMAD crowd So these people they identify with a fasting schedule and they don’t really veer away from it But that can be a double-edged sword the problem with that is if you’re not flexible with your fasting schedule you’re actually closing yourself to possibly getting even better results because being flexible with your intermittent fasting schedule is an Unbelievably powerful way to break through a weight loss plateau Yes weight loss plateaus happen with intermittent fasting as well And there are many factors that contribute to a weight loss plateau. Like how much sleep are you getting every night? What kind of diet are you following? How much stress are you dealing with in your life right now? What kind of foods are you eating? I’m talking about the quality of the foods that you’re eating What type of workouts do you do? Right like there are many factors But one of the best ways to break it is by being flexible with your intermittent fasting Schedule because you have control over that for example for the longest time when I was just starting out with this I followed the lean gains method I was doing a 16-hour fast for the longest time and I got good results from it and then I started adding a 24-hour fast Once a week, I got even better results and then I started dabbling with the warrior diet I got good results from that and then now I’m following more of a one meal a day type of eating for five days during the week and then the other two days I’ll do either warrior or even 16 hours if I go for brunch, and if you’ve been following my channel You’ll know that I’ve also dabbled with doing an extended fast I’ve done a 48-hour fast a 3 day fast all the way down to a 7 day water fast I even tried dry fasting which is absolutely wild and I’ve been doing intermittent fasting for eight years and this type of Flexibility is what’s allowed me to thrive and maintain my results from living this type of lifestyle. All my students? Same thing what I’m trying to say is it’s ok to switch up your fasting schedule and think about it this way when our Paleolithic Ancestors would come across honey or seasonal berries. They wouldn’t say. Oh, sorry. I can’t eat that. I’m still fasting No, they would eat it. When they’re hunting for animals. Sometimes they would catch an animal first thing in the morning other days They wouldn’t catch one until the afternoon some days They wouldn’t catch an animal at all and they would be forced to do an overnight fast Do you know what I mean? Like that sounds an awful lot like the intermittent fasting schedule flexibility that I’m talking about here number two You’re not being flexible with your meal times Now this sounds kind of similar to not being flexible with your intermittent fasting schedule, but this one deserves its own point So a lot of people who do intermittent fasting fall in love with eating at night Especially if you do a warrior diet or a one meal a day diet, you naturally just tend to eat at night but keep in mind that that is not set in stone at all by any means and I’ve kind of developed a rap as the Anti breakfast guy, but that’s not true. I love breakfast food. I also love brunch I sounds super basic when I say that now personally my schedule just works out in a way that it’s better for me to eat around dinnertime as my only meal especially again when I Do a warrior diet or one meal a day just because I’m busy throughout the day, but again that’s not set in stone listen Adherence is everything when it comes to your success with intermittent fasting and I always say that the best intermittent fasting schedule is the one that you can follow the best meal time is also the one that you can follow if for example It’s better for you to eat breakfast and lunch and skip dinner That’s still intermittent fasting If you do OMAD and you want your one meal to be around breakfast time Then do that that still counts as the OMAD diet The point that I’m trying to make is there’s nothing inherently wrong with eating breakfast eating around breakfast time Especially if you’re eating nutrient-dense foods, and again this goes back to our Paleolithic ancestors in that Sometimes they would catch an animal first thing in the morning or they would come across honey or berries first thing in the morning They didn’t say sorry. It’s not time to eat yet. They would just eat it and then sometimes they wouldn’t find food for the rest of the day and I always like to mention the Paleolithic Way of life in basically every single one of my videos because that is how we evolved as human beings We evolved two and a half million years ago Which means that our genes on a genetic level Evolved a certain way for two and a half million years And today we’re still genetically identical to our Paleolithic Ancestors and it’s important to note that because our Paleolithic ancestors were all naturally lean and strong They also didn’t suffer from the modern disease of civilization like obesity diabetes cancer and cardiovascular disease So it’s really all about modeling our eating pattern as close to our Paleolithic ancestors as possible and this advice goes against conventional wisdom Right from the bro science community of eating six meals a day, but hey now You know better number three stop consuming calories during your fast and this should be an absolute dead giveaway But it’s come up a lot recently. So it’s worth addressing. I’m talking specifically about adding butter MCT oil and coconut oil to your coffee This is also known as the bulletproof coffee and I’m gonna get a lot of hate from the bulletproof coffee community here But hear me out before you start throwing stones my way. I’m not saying that bulletproof coffee is bad Okay? I’ve tried it. It’s absolutely delicious. But whether you should drink bulletproof coffee or not Depends where you’re at with your weight loss journey, for example for me personally. I’m perfectly happy with my current body composition I’m happy with my body fat percentage. So right now I am in maintenance mode So for me I can probably get away with drinking bulletproof coffee But if you’re someone who’s got a lot of weight to lose you should not even be thinking about drinking bulletproof coffee Yes, I get it. It technically keeps you in ketosis So you’re still getting a lot of the benefits from intermittent fasting But when you drink this stuff, your body has to process all these fat calories that you’re ingesting Which means that you’re breaking your fast. According to this one article for example Bulletproof coffee has about 440 calories that’s 440 calories that your body has to burn before it can get back to burning your own body fat and if you have a lot Of weight to lose wouldn’t you just rather be burning your own body fat during your fast and I’m a numbers guy So let me paint you a better picture here Let’s round up those bulletproof coffee calories to 500 calories just to make it easy if you drink bulletproof coffee every day That’s 3,500 calories. So that’s 500 times 7 that’s 3,500 calories in one week. 1 pound of fat is also approximately 3500 calories you are preventing yourself from losing Approximately 1 pound of body fat per week If you drink bulletproof coffee every day multiply that by a few weeks and you’re gonna start seeing the compounding effect of that again I’m not saying that bulletproof coffee is bad. Ok It really depends where you’re at, but don’t self-sabotage your own progress Just because Joe Blow told you that you should put butter in your coffee a happy medium with this is ok You can drink bulletproof coffee But drink it during your eating window during your fasting window stick to zero calories And if you stop doing the other two things that I just mentioned earlier in this video You’re gonna be well on your way to losing all the weight that you want to lose 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 gone to see 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

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