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

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


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

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54 Comments

  1. How to make intermittent fasting work faster. Let me know your thoughts in the comments below!
    ➡ FREE DOWNLOAD: Get the Lean Body Blueprint here: https://www.newbiefitnessacademy.com/blueprint/

  2. Hi my name is Mohamed please tell me I what to weight loss but I am not sleeping 7:00🕖 or 8:00🕧 please tell me whit happen

  3. Hi…Iv been doing 6 day fasts to get to my goal weight. Once I'm there, will i put weight back on living OMAD life style?

  4. My bro been with u since 1k , posted at the right time because I'm planning to do omad ( warrior diet 20:4 ) and eat less carbs and sugar need help with the thoughts to eat and the hunger , but that's why water is my friend thanks for everything
    What do u think of Golden Fit Cereal ( granola ) for my only meal a day to lose weight

  5. Hey! Great video! Quick question for longer fasts it is ok to do lots of cardio supplemented by weight training if we have energy?

  6. Wish they had an option or capability of measuring insulin levels on a fitness watch!
    I did learn you can eat thought the fast. However it takes ages for the Insulin levels to drop again, where you're using fat stores. So if say you have 1 nut, it may take 3 hours to drop back down.
    I've also learnt that when you place your body into stress, via caffine or to much cardio then it won't use fat stores even when fasted, it's going to just make you hungry because Grelin kicks in big time.

  7. So did 16:8 1-8pm, day 4 i felt weak, unwell, I had to eat something with sugar in it and felt better the next day. Come the evening I felt really bad again, heavy chest, unwell, Saturday was even worse. I've had to quit.

  8. I am the guy coming back to this video saying thanks Carlo . Been doin OMAD , still training everyday ,, weight droppin off . Cheers bro I’ve learnt a lot about how my body works and feel great

  9. The o my thing I need to do is drop the protein shake at breakfast, I’m doing a low carb thing now ….during the fasting can I have coffee ?? Water ?? I guess I better investigate ….I’m a new sub so I’m sure you have it somewhere …I’ll find it 😌 love your channel and so happy it came up on my feed 🙏

  10. just because carbs cause insulin to spike doesnt mean you cant lose weight eating carbs or multiple meals a day . All food whether its high carb or high fat needs to be burned before your body will go back to burning stored bodyfat. For instance if a person has a maintenance of 2500 calories but hes on keto and eats 3000. Hes going to gain weight.He may have kept his insulin low all day but fat doesnt require an insulin spike to be stored as fat

  11. i was schocked when i found that my BP is 160/100 and im only 28 years old. that's when i take action. i found out about. IF. i started 1 week ago with a weight of 115 kg. today im at 94 kg. i check with my doctor my BP is 130/90. for just one week. believe me or not this thing really work. i cut all proceesed. sugar. specially soda. i only ate fresh food. i do the warrior fasting. 20/4.
    i just dont know why. but i feel excited with my life. im 100% sure. this will never be a diet for me but a lifestyle.

  12. So true, it’s havbit.. when you get into the flow of this lifestyle making lunch dates and such won’t bug you so much

  13. What should we do when we get to that weight goal? If you want to keep fasting but keep your weight at a level you’re happy with? I request a video on this.

  14. "Meat" actually "spikes" insulin higher rate more than carbs. Look up Dr Eric berg or Dr McDougal. They explain in there videos 🙂

  15. Thanks for these videos, they are very educational. I have a couple of questions; Do you recommend fasting daily? Also does taking pills such Benadryl or pain killers during your fasting window break a fast? Thanks

  16. Wats up bro? I just wanted to thank you because your videos helped me lose weight, I would’ve lost more but I keeping cheating on the weekends lol. Keep it up this shit really works!! I have a question for you. If I do the OMAD Mon-Fri, can I switch to 16-8 or 20-4 on the weekends?

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