Intermittent Fasting Basics

FITNESSINFOGRAPHICS.COM PRESENTS INTERMITTENT FASTING BASICS! BURN BODY FAT WHILE KEEPING MUSCLE! HUNGER PANGS WHILE DIETING BLOOD PRESSURE A IMPROVED How It Works: Sometimes you eat, sometimes you don't. The longer you don't, the more good things will happen to you. (But not too long! See bottom caution!) MARKERS OF INFLAMMATION OXIDATIVE STRESS INCREASE IN MENTAL FOCUS BLOOD SUGAR CONTROL INSULIN SENSITIVITY RISK OF CANCER TRIGLYCERIDES&LDL CHOLESTEROL INTERMITTENT FASTING IS FOR MEAL TIMING. IT COVERS "WHEN" TO EAT. YOU STILL NEED TO CONTROL "WHAT" TO EAT AND "HOW MUCH" OF IT. EAT RIGHT, EXERCISE AND USE I.F. TO BOOST YOUR RESULTS! POPULAR INTERMITTENT FASTING PROGRAMS 12AM 1AM ZAM BAM 4AM SAM 6AM TAM BAM 9AM 10AM AM 12PM PM 2PM 3PM 4 PM 5PM FEED AND BUILD MUSCLE! FAST AND BURN FAT! 12AM 1AM 2AM 3AM 4AM SAM 6AM TAM BAM 9AM 10AM IÀM 12PM IPM 2PM 3PM 4 PM 5PM SUNDAY SUNDAY MONDAY MONDAY THE MOST POPULAR, BELOVED INTERMITTÈNT FASTING PROTOCOL. LESS FOR PEOPLE TRYING TO LOSE FAT AND MORE FOR PEOPLE WHO WANT TO LOOK LIKE GODS! TUESDAY TUESDAY WEDNESDAY WEDNESDAY THURSDAY THURSDAY FRIDAY FRIDAY SATURDAY SATURDAY LEANGAINS WARRIOR leangains.com 16/8 HOURS FED 16 HOURS FASTED bit.ly/V85Cna 20/4 20 HOURS FASTED 4 HOURS FED SPECIAL NOTES AND PROTOCOLS: • Fasted training (with BCAAS) • High-protein diet • Carb-cycling (carbs consumed only on weightlifting days) • Nutrient timing (eating bulk of calories after weights) SPECIAL NOTES AND PROTOCOLS: • Eat very small amounts of specific foods during fast • Eat majority of calories within 4-hour feeding window • Work out during 20-hour under-fed period 12AM 1AM 2AM 3AM 4AM SAM 6AM TAM BAM 9AM 1DAM 11AM 1ZPM PM 2PM 3PM 4 PM SPM 1ZAM TAM ZAM 3AM 4AM 5SAM 6AM TAM BAM 9AM 10AM TIAM 12PM IPM 2PM 3PM 4 PM: SUNDAY SUNDAY MONDAY MONDAY TUESDAY TUESDAY WEDNESDAY WEDNESDAY THURSDAY THURSDAY FRIDAY FRIDAY 2ND DAY OF FASTING IS OPTIONAL! SATURDAY SATURDAY EAT STOP EAT ALTERNATE 1/6 1 DAY FASTED 6 DAYS FED DAY FAST amzn.to/YuzEon bit.ly/XZbh18 16/8 16 HOURS FASTED 16/8 8 HOURS FED SPECIAL NOTES AND PROTOCOLS: • Fast for full 24 hours once or twice per week • High protein diet; minimal processed foods (ideal for Paleo diet enthusiasts) SPECIAL NOTES AND PROTOCOLS: • Eat every other day (eat Monday from 8am to 8pm; fast Tuesday; eat Wednesday from 8am to 8pm; etc.) • Eat what you want on non-fasting days 1ZAM JAM 2AM JAM 4AM SAM GAM TAM BAM 9AM 10AM IIAM RPM PM ZPM 3PM 4 PM 5P 12AM IAM 2AM 3AM 4AM SAM SAM 7AM BAM 9AM 10AM 11AM 12PM IPM 2PM 3PM 4 PM SUNDAY SUNDAY MONDAY MONDAY TUESDAY TUESDAY WEDNESDAY WEDNESDAY THURSDAY THURSDAY FRIDAY FRIDAY SATURDAY SATURDAY FAST-5 MEAL SKIPPING fast-5.com 19/5 HOURS FED 19 HOURS FASTED RANDOM SPECIAL NOTES AND PROTOCOLS: • Choose any 5 hour period • Eat as much as you're hungry for; eat what you want to eat • Expect zero weight loss in the first three weeks, then average 4 Ibs per month SPECIAL NOTES AND PROTOCOLS: • Like our ancestors who had to hunt and forage for food that was not always available, skip random meals now and then • Eat unprocessed Paleo-style food WHY NOT FAST LONGER FOR MORE FAT LOSS? The longer the time you are without food, the more fat you burn. But after the 10-30 hour mark, your body stops burning subcutaneous fat (bad fat!) and begins to burn intramuscular fat (good fat!). Your body will also break down muscle for energy. BUY A PRINTABLE PDF OR POSTER OF THIS INFOGRAPHIC AT FITNESSINFOGRAPHICS.COM APPETITE CONTROL STABLE ENERGY LEVELS HAGOCYTOSIS) CELLULAR TURNOVER AND REPAIR (A HUMAN GROWTH HORMONE INCREASE IN FATTY ACID OXIDATION (FAT BURNING) CAPACITY TO RESIST STRESS, DISEASE AND AGING ´REDUCED