FASTING FOR BEGINNERS: 7 Golden Rules To Success

in this video I’m gonna show you seven
things you can do as a beginner with intermittent fasting to set yourself up
for success if you’re thinking about doing intermittent fasting and you want
to do it right or maybe you’ve tried intermittent fasting before but it
didn’t work these seven rules that I’m about to give you are gonna put you on
the right track these are also 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 dive in what’s going on guys
Carlo Macapinlac here from I help busy
professionals lose their unwanted body fat so they can fit better into their
clothes feel more confidence 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 alright
let’s get into it number one is you want to control your
environment. Listen, habits are really hard to change. There’s a popular saying
out there that it takes 21 days to make or break a habit and that may or may not
work for some people but for the majority of the population, it takes way
longer than 21 days to establish a new habit. According to research, it actually
takes more like 66 days to build a new habit. Did you know that 80% of New
Year’s resolutions fail by February and only 8% are successful at achieving
them I don’t know about you but a 92 percent failure rate seems pretty tough
to overcome that’s not even one out of every 10 which means that by next month
you’ll be back to your old habits and that’s the most frustrating part about
losing weight that’s why it’s so tough for a lot of people and the biggest
reason why most people fail at losing weight you know they want to make a
change they have the right intentions they have all the willpower especially
in January which is great but they forget to change one really important
thing they forget to change their environment and I always love to use the
fishtank analogy when it comes to this so once upon a time I used to have a
fish tank and one of the fish got sick so I went back to the pet store I asked
the guy, “Dude, how do I fix this?” and he told me something very profound
he said you don’t treat the fish you want to treat the water you want to
treat its environment because if you treat the fish it may or may not get
better but you still have to put it back to the contaminated
water but if you treat the water. If you treat its environment then the fish will
eventually get better mind blowing stuff, right? You can have all
the will power and motivation on the planet but if you don’t change your
environment you’re not gonna succeed. Now let’s talk about a couple of levels of
environment here and we’re gonna start with your environment at home because
this is a big one. Listen, we are not wired for self-control. Which means that
if you have trigger foods at home if you’re surrounded with just temptations
left right and center you might be able to say no to it a couple of times
especially when your willpower is high but eventually that’s gonna start to chip
away at it and eventually you’re gonna cave in next thing you know, you’re
binging. You’re gorging on food and you’re back to square one and that should
sound familiar, right? And this is such an easy thing to fix. It’s such a
low-hanging fruit. That’s why I wanted to start with this and there’s really only
one rule is that don’t stock bad food at home don’t stock trigger foods at home
if you just take out your stash of chips candies, cookies, soda or whatever your
caloric kryptonite is and you replace it with better alternatives, give it some
time and I guarantee you, I guarantee you you’re gonna lose weight. Next up is your
social environment. Listen, you are the average of the five people you spend
time with the most if you hang out with people who eat like crap you’re most
likely gonna eat like crap as well and you’re gonna be the average weight of
the five people you spend time with the most. Think about it. And if you’re trying
to make a positive change in your life and your current friends make fun of you
then you need better friends you want to start hanging out with people who
already have what you want because these people are gonna force you to level up.
And it goes both ways. If you start hanging out with the right people then
you’re gonna start adapting their healthy habits which is exactly what you
want. This is why joining a gym, but more specifically, joining group classes like
CrossFit, Barre, or any boot camp style class where you’re in a group setting
is extremely beneficial when it comes to improving your health because
automatically, automatically you are surrounded with the right people. You’re
surrounded with like-minded people. You’re surrounded with people who are
trying to make a positive change in their lives as well. You’re also going to
be surrounded with fit people. People who have what you want and you know you want
to start emulating their habits. Next up is your
family environment. And this is a bit of a touchy subject but I’m gonna take a
stab at it and what I’ve learned from years of doing this is that you can love
your family from a distance. For example, if you come from an overweight family or
your family has a history of diabetes or heart disease and you’re trying to make
a positive change in your life but your family isn’t on board with it then you
need to start spending less time with them. I know that that’s an unpopular
opinion but I don’t care. Listen, you need to look after yourself first. You need to
save yourself first. And there’s another popular airplane analogy that
you have to put on your oxygen mask first before you try to save other
people. You need to save yourself first. And if you have family members
that you want to help, you want your family to start losing weight as well, I
firmly believe that the best way to help them is by inspiring them. Lead by
example. Listen, you can’t choose your family but you can choose how much time
you spend with them. Remember, you always sink to the current level of your
environment. If you’re in a toxic environment at home, at work, with your
family and friends, it’s almost virtually impossible to lose weight. And that’s why
I wanted to start with this. Again, this is such a big one. And I’m a numbers guy
and I’m all about stacking the odds in your favor. Your environment determines
your success. If you change your environment, your life will chang. Number
two, pick an intermittent fasting schedule that works for you. And this one’s
pretty simple. Pick a time frame that works with your schedule and do your
best to stick to that schedule every single day. And the easiest way to do
this is just look at your schedule every day. Are you single? Do you have kids? Do
you need to have a sit-down meal with your family? Do you have to eat with them
every morning, or can you do it over dinner? What kind of work do you do? Do
you do physical labor? Is your work flexible with when you eat? Things like
that. Once you figure that out then pick an intermittent fasting schedule that
works best with your schedule. And I always like to say that the minimum
effective dose of intermittent fasting is the 16 hour fast because it’s the
most flexible and it’s the easiest one to follow. For a lot of people, it’s easy
to skip breakfast. So you can just have your coffee or tea in the morning
and then you’re just gonna have your regular lunch and dinner and it works
extremely well. Because for a lot of people, they schedule most of their
social gatherings for lunch or dinner. For some people with a little bit more
of a flexible schedule, they’re okay with having a 4-hour eating window. For others,
they’re okay with eating once a day. What you don’t want to do is picking an
intermittent fasting protocol that works against your schedule. And that
should be obvious but it’s worth mentioning anyway. Make this work for you
and be flexible about it like let’s say you do a daily 16-hour
fast but one day you’re only able to do 14 that’s okay. And this also goes the
other way is that when you’re fasting window is up but you’re not hungry, let’s
say you’re busy you’re doing a lot of errands and you just don’t have time to
eat, then don’t eat. Feel free to extend your 16 hour fast to a 20 hour fast or
even a 24 hour fast. The longer you go with it especially if you have a lot of
weight to lose, the better. And that’s kind of the golden rule of fat loss. Eat
when you’re hungry, don’t eat if you’re not hungry.
Mind blowing stuff, right? Number three, track your macros. One of the best things about
intermittent fasting is that it frees you from having to eat six meals a day
which makes absolutely no sense and it also frees you up from scheduled meals
in general. It also gives you a little bit more freedom when it comes to food.
You can eat a little bit more than usual especially if you’re just eating
two meals or just one meal a day. But this does not give you the green light
to hit up your local all-you-can-eat buffet or go for all-you-can-eat sushi
once you break your fast it’s very easy to blow all the benefits that you just
got from intermittent fasting by pairing it with the wrong diet. You can’t
just break it with a doughnut or a cookie or ice cream. For example, if
you normally eat six meals a day and then you reduce it to just two meals a
day, then you automatically create a caloric deficit which is amazing. Listen,
you need to be in a caloric deficit if you want to lose weight. What you want to
do is you want to pair intermittent fasting with the proper diet. And it’s
really not that complicated. You want to eat whole, mostly unprocessed,
single-ingredient, nutrient-dense foods. You want to revolve your diet around
plants and animals. But again, most importantly, you need to be in a caloric
deficit. You want the hormonal aspect of intermittent fasting paired with the
caloric deficit to work together. I’m going to use cheese for example with this
because it’s become a really popular treat it’s high in healthy fats. And
who doesn’t love cheese? But you have to be sensible about it. You can’t just
gorge on mozzarella balls because it’s healthy and expect to lose weight and I
want you to think about it this way. If you have a lot of weight to lose, would
you rather eat fat from foods or would you rather burn your own
body fat for energy? You can have some cheese but it’s not a give an inch,
take a mile scenario. Number four, you need to adjust your lifestyle. I
personally believe that there are five different aspects of Health that you
need to take care of: mindset, sleep, exercise, nutrition, and lifestyle. And
they’re not all weighed the same. And nutrition is just one piece of the pie.
You can’t just start intermittent fasting and ignore the rest. They all
need to work in unison. First, you need to get your head in the right place. What’s your ‘Why?’. Why are you doing this? Why do you want to change? You need to get adequate sleep every single night and this is a big one. I don’t care what
kind of intermittent fasting schedule you follow. If you don’t get proper sleep
every night, it’s gonna be almost impossible for you to lose weight. Next,
you need to get your nutrition in check. 80% of your results will come from this,
assuming you get adequate sleep. And intermittent fasting is such a great
tool but it only takes care of the ‘when to eat’ part of the equation. If you want
to know what to eat then make sure you stick around until the end of the video
because I’m gonna give you a proven step-by-step plan on how to get your
nutrition in check. Next, you always want to move your body. And I’m gonna talk
about this in further detail coming up here. You want to make sure that your
stress levels are in check and you want to make sure that you’re living an
overall lifestyle that’s geared towards health. Don’t just do intermittent fasting
and ignore the rest. Again, you want to focus on a complete lifestyle change.
Number five, don’t rely on crutches. This one’s a little bit controversial because
some “experts” out there are advocating for diet soda and artificial sweeteners.
You’ll see one study that says that diet coke is okay and then another study will
vilify it. And I always have somebody in the comments that says oh I drank diet
soda and I lost X amount of pounds. But it’s all relative. And here’s what you
need to consider. Are those people at their target weight? Are they healthy? It
also depends how insulin resistant you are whether your body can tolerate some
artificial sweeteners in your system. Here’s the general rule when it comes to
artificial sweeteners. You want to use it as a training wheel when you’re just
starting out. I’m talking about maybe you know a couple of weeks especially if
you’re extremely addicted to sugar. Then yes you can have some artificial
sweeteners. But eventually you’re just gonna want to go without it completely.
Remember, the whole point of fasting is to create periods where you’re taking a
break from eating and drinking liquid calories. It’s not about cheating the
system and seeing what you can get away with. That completely defeats the purpose
of doing it. Number six, you want to pair intermittent fasting
with exercise. Now I have a separate video that talks about exercise in terms
of fat loss and I’m gonna link to it somewhere at the top here. But here’s the
only thing that you need to know about exercise. One of the best things that you
can do for your overall health and fitness is that you want to be as
physically strong as humanly possible. Having a lot of lean muscle mass is also
a very strong indicator when it comes to overall life span. Just think about
inactive, sedentary people. They grow old and they become very frail and their
bones break easily. Their quality of life sucks. But then you see the outliers out
there. You see the really fit elderly people. They have amazing quality
of life and they look awesome. Mark Sisson, author of the Primal Blueprint, is my
favorite example of this. He’s 67 years old and he looks amazing. He’s in
better shape than a lot of people half his age. Which one would you rather
be? And I want you to think about exercise differently. I don’t want you to
think about exercise as a method of weight loss. Think of it as something
that complements intermittent fasting. Remember, exercise is for building muscle
and improving your fitness, your cardiovascular health, and all that good
stuff. Intermittent fasting is for fat loss. Working out also creates a
positive feedback loop because you just feel better afterward. Your body releases
endorphins, you feel better about yourself, and you just start making
better decisions. As to what kind of workout should you do?
Honestly, just pick one that you like. If you’ve been sedentary for a long period
of time, honestly going for a 10-minute walk every day will do wonders to your
body. Number seven give it some time. This is a big one.
Listen, more likely than not, it probably took you months, if not years to put on
all the weight that you’re trying to lose. Which means that you can’t just
magically expect to lose it overnight and that’s the problem is that people
have severely unrealistic expectations about how long it’s gonna take for them
to lose their unwanted body fat so I want you to be brutally honest with
yourself I want you to assess your current situation. Where where are you at?
Let’s say you set a goal of losing two pounds every week. In 12 weeks or
three months, that’s 24 pounds of fat.
That’s a lot. And then you just keep going after that. So you want to
give this some time and if you’ve never fasted before you are literally going
against a lifetime of eating habits that’s not geared towards health and fat
loss. So be nice to yourself and give your body a little bit of time to adjust
because I promise you it’s gonna be absolutely worth it
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 all right 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

25 Replies to “FASTING FOR BEGINNERS: 7 Golden Rules To Success”

  1. FASTING FOR BEGINNERS: 7 Golden Rules To Success Get Amazing Results! Which one was your favourite? 🙂
    FREE DOWNLOAD: Get the Lean Body Blueprint here:

  2. I have power band HIIT workouts 3 times a week, you have to stock your home with healthy ingredients, get rid of the high carb junk, its all sugar..not good, You need fish,chicken, grass fed beef, Olive oil and Avocado oil, nuts, and green tea, and really great herbs and spices. Plus you can sprout greens as well. It is not Rocket Science…and in 2 weeks i lost almost 9lbs, I am stoked!

  3. Im trying to lose another 100lb any preworkout you reccomend i only take sport flavor drops from MIO i need something for soreness after workout too preworkout needed btw?? Wait do these drops break my fast????🤦‍♀️🤦‍♀️🤦‍♀️

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