HOW TO DO INTERMITTENT FASTING IN 2020 (and get INSANE results)


In this video, I’m going to show you how to
do intermittent fasting properly. This method is how I was able to transform
my body and it’s also the exact same method that I teach to all my private coaching clients,
and they’ve all gotten some amazing results. So, you know, it works. All right. Let’s dive in. What’s going on, guys? Carlo Macapinlac here from NewbieFitnessAcademy.com. I help busy professionals lose weight so they
can 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. OK. The first thing that you need to do if you
want to know how to do intermittent fasting properly is you don’t start with intermittent
fasting. What? Listen, I always say that there are levels
to this. OK? There are levels to this whole weight loss
thing. What I mean by that is if you’re someone with
really bad eating habits, your diet is complete trash. Then you need to fix that first. And this isn’t even about whether you should
do Paleo or Keto, should you do Zone, should you follow IIFYM, or If It Fits Your Macros,
should you go vegan? Like, no. You need to stop eating like a jerk first
and foremost. If your idea of a daily diet is you eat breakfast
cereal first thing in the morning or you stop by your closest drive thru window and then
you go out for lunch and then you order takeout on your way home for dinner, then you need
to fix that first. Listen, you are not a light switch like you
can’t just flip a switch. Like maybe 5 percent of the population can
do that. But for the majority, the other ninety five
percent, you’re more like a radio knob. What I mean by that is if you do the things
that I just mentioned earlier, you have really bad eating habits and you’re at a ten. Then you need to bring that down to a 9 and
then an 8, and then a 7, and so on. Like I said, there are levels to this. In terms of what that looks like, if you consistently
eat chips, cookies, candy, then you need to replace that with healthier alternatives first,
like nuts, cheese and even some seasonal fruit. And I know that I rag on fruit a lot in my
other videos and for good reason. But if you substitute fruit for the crao that
I just mentioned, then it’s OK to eat fruit. But you can’t just add fruit to a crappy diet
and say that you’re eating healthier. It doesn’t work that way. Now, if you have no choice but to eat out,
then you need to start making better decisions, like maybe skip the fries every once in a
while and order a side salad instead, you know, skip the bun on your burger or do you
really need to supersize your meal? The answer is always, no. Now, if you’re somebody who drinks three to
five cans of coke every day, then maybe just start by replacing that with Diet Coke. And Diet Coke is still not the greatest. But again, you’ve got to start somewhere with
this and then you slowly want to wean your way off of it. So bring it down to two cans a day and then
one can a day. Then you want to replace it with club soda
instead or something like Zevia or just drink plain water. If you’re somebody who eats like six meals
a day, then you need to cut that down to five and then four and then three and then just
start eating like a normal human being. You know what I mean? Like a lot of people struggle and fail when
they do intermittent fasting because they find out how awesome it is. So they do it, but they still have the worst
eating habits. They’re extremely addicted to food. They’re extremely addicted to sugar. Their insulin levels are all jacked up. Then they do intermittent fasting, but they
get really hungry. They get headaches. They get hungry. Hungry, plus angry. And then they have the worst time doing it. So they quit. They feel like a failure. And they say that it didn’t work for them. No kidding, Sherlock. Here’s the thing. If you just do the things that I mentioned
above, you start making better decisions. You get to a proper baseline. You’re going to be pleasantly surprised by
how good you’re going to feel, how much energy you’re going to have and how much weight you’re
going to lose. Only then should you even start thinking about
intermittent fasting. OK. That’s step number one. Now, once you’ve made the proper changes comes
the next level. Picking a fasting schedule that fits your
lifestyle. This is key. Look at your schedule. Do you have kids? Do you have to make food for your kids? Are you single? Do you need to have a sit down meal with your
family? Do you work during the day? Do you work at night? Do you do shift work? Do you not work at all? What kind of work do you do? Do you do physical labor? Do you like to go out on weekends? Things like that. Once you evaluate those things then you need
to look at where you can fit intermittent fasting to your schedule. This is important because you want to schedule
your fast around your life and not the other way around. You want to turn this into a lifestyle. You don’t want to do this temporarily. Like you don’t want to do intermittent fasting
for eight weeks then and go back to your old habits. It doesn’t work like that. For example, for a lot of people with a 9
to 5 job, then skipping breakfast is usually pretty easy. So if you do that, you’ll just have lunch
and dinner. And if you eat those two meals within an eight
hour eating window, then there’s your 16 hour fast. Speaking of a 16 hour fast, in my own personal
humble opinion, the 16 hour fast is the bare minimum if you want any results from intermittent
fasting and some people might say that a 14 hour fast also works and yeah, maybe. But you’ll most likely get slower results. But again, there are levels to this. A 14 hour fast is better than nothing. But again, if you want faster results, the
16 hour fast is your bare minimum. And ideally, you’re only eating two meals
within that 8 hour eating window. And it’s a numbers game at the end of the
day. If you normally eat six meals a day and you
go down to three, you’re going to lose weight. If you go down to two, you’re going to lose
even more weight. And if you eat the same amount of calories
in those two meals versus what you normally eat when you eat six meals, it’s still going
to have a positive physiological response in your body because you’re moderating your
insulin levels. Remember, high insulin from eating refined
carbs and sugar and eating too frequently blocks fat burning. That’s why intermittent fasting works extremely
well for fat loss. Because it moderates her insulin levels. Only then are you able to tap into your fat
stores and burn it for energy. Now, one of the best things about intermittent
fasting is its flexibility. Like if you get invited out for brunch or
breakfast over the weekend, then go for it. You can always adjust your eating window. Now, I want to build on the idea of flexibility
in that there’s always going to be this thing called life that happens. You have weddings, celebrations, Christmas,
holidays, maybe it’s your dog’s birthday. And so on. The good thing about fasting is that it’s
okay when those things come about. It’s okay to have a “cheat meal” here
and there, especially if you’ve planned for it and you’re being intentional about it. I believe in the 90/10 rule when it comes
to long term sustainable weight loss results. 90 percent of the time you’re following a
consistent, intermittent fasting schedule. You’re eating whole, mostly unprocessed, nutrient
dense foods. And then 10 percent of the time when life
happens, you’re OK. You can enjoy yourself guilt free and you
can even call this your re-feed day for all the gym goers out there. And having that type of flexibility in your
diet increases adherence drastically. And again, the best diet is the one you can
stick to. If you’re following a diet that doesn’t allow
for life events to happen, then you’re doing it wrong. Like, is it better to fast seven days a week? Absolutely. Will you still get results if you only fasted
for six days and had a cheat meal during the other one day? Absolutely. Like six days of fasting is better than no
fasting. Again, there are levels to this. How many times have I said that already? Next, what are you allowed to drink while
intermittent fasting? I’m going to give you three things. Water or seltzer water or club soda, coffee,
and tea, preferably green tea. That’s it. And if you can’t drink your coffee black,
then you can put like a teaspoon of heavy cream and it shouldn’t break your fast. It’s not the end of the world, but that’s
it. The three things that I just mentioned have
little to no calories. And it doesn’t interfere with your fast. It doesn’t trigger an insulin response. Remember, once you trigger an insulin response,
you’ve just broken your fast. And I get to asked these questions all the
time. Can I drink this or can I drink that? Can I drink Gatorade zero or Powerade Zero
or Diet Coke? The answer is, no. Listen, the whole point of intermittent fasting
is taking short breaks from eating. It’s not a matter of trying to always figure
out what you can and can’t get away with like you’re doing it wrong if that’s your way of
thinking with this and that’s another thing that I want to mention is that some experts
out there push artificial sweeteners and diet soda during your fast. And I don’t really agree with it. Like a lot of people are severely addicted
to sugar. I know this because I used to be one like
if you’re somebody who wants to make a major lifestyle change, then you need to put yourself
in the best position possible and think about it this way. Telling someone that it’s OK to drink artificial
sweeteners during a fast is like telling a recovering alcoholic that it’s okay to drink
just a little bit. How do you think that’s going to go? And I go into the topic of what breaks a fast
and what to drink during intermittent fasting on a separate video. So make sure you check that out. Next, you want to make other lifestyle choices
that compliment intermittent fasting. Let’s talk about exercise first. And some people are probably rolling their
eyes right now because they hate going to the gym or whatever. Then don’t go to the gym. And we don’t need to get into a discussion
about what the best workout is for fat loss. You can check out my other video about that,
but I always say that the best workout is the one you enjoy doing. If you go to a 6 a.m. spin class, for example,
just for the sake of working out. But you hate waking up at 5:00 a.m. and you
hate sitting on a stationary bike, then it’s only a matter of time before you quit. Listen, if your baseline is you haven’t worked
out in years and your only form of exercise is walking back and forth to the fridge, then
the best workout that you can do is to just leave the house, go for a 10 minute walk and
build on that. Then you want to work towards getting to 10,000
steps. You know what I mean? You cannot go through life and expect to be
healthy if you don’t do some form of exercise. Like if you do cardio, for example, your heart
gets stronger and you can pump more blood into your body. If you do resistance training, for example,
it improves mitochondrial density. You build more lean muscle, you get stronger
bones, which is a very important marker when it comes to lifespan. Building lean muscle also improves your insulin
sensitivity and increases your metabolism. And if you’re trying to lose weight, increasing
your metabolism is literally one of the best things you can do. That’s why it’s important to pair intermittent
fasting with exercise. And yes, you can exercise while fasting. There’s actually a lot of research out there
that shows that fasted training actually helps you burn even more fat. Listen, we evolved to move as human beings. Otherwise, you’d be a tree. And again, there are levels to this. Some form of exercise is better than no exercise
when it comes to improving your health. Again, simply going for a 10 minute walk is
extremely beneficial if you’ve been sedentary for years. Remember, intermittent fasting is for fat
loss. Exercise is for building muscle and improving
your cardiovascular health. You can’t just fast and expect to build muscle. It doesn’t work like that. Next, make sure you’re getting adequate sleep
every night. And this should be a dead giveaway. But getting a quality 8 to 9 hours of sleep
every night is extremely important when it comes to maintaining your overall health. I have literally never met anyone who complained
about getting a good night’s sleep. Next, make sure you’re managing your stress
levels. Chronically high stress levels is a secret
killer when it comes to your weight loss progress because of your elevated cortisol levels from
it. Why is that? Well, chronically elevated cortisol levels
results in chronically elevated insulin levels. And as I mentioned earlier, high insulin levels
block fat burning. And I don’t even need to explain that last
part about stress. Stress eating is a big problem for a lot of
people. And if you’re one of those stress eaters,
you know exactly what I’m talking about here. So as you can see, intermittent fasting has
tons of benefits, but it’s not the be all end all. You need to establish a proper baseline first
when it comes to your diet and eating habits. And you also need to make proper lifestyle
choices so you can really maximize your results and reap all of its amazing benefits.The next
question then becomes, how are you actually supposed to eat if you want to lose weight? Because let’s be honest. 80 percent 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 and turned it into a six pack without going on a crazy diet 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
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 going to be a
link somewhere at the top here. 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. I post a new video every week and hey, leave
a comment below If you have any questions about this video. All right. Thanks for watching. Virtual high five.

47 Replies to “HOW TO DO INTERMITTENT FASTING IN 2020 (and get INSANE results)”

  1. HOW TO DO INTERMITTENT FASTING IN 2020 (and get INSANE results)!
    FREE DOWNLOAD: Get the Lean Body Blueprint here: https://www.newbiefitnessacademy.com/blueprint

  2. Just waiting to hear about the savage comments about his comparison between artificial sweeteners and recovering alcoholics. ๐Ÿ™‚

  3. Good stuff! You described me, i tried IF to stop bad food choices, didn't work, I was still eating junk and more calories than I realized. Even on OMAD i was pigging out therefore no weight loss, i soon realized IF is a weight loss tool and not a magic pill, much like exercise can be a weight loss tool but overall it's a small percentage of what's needed to lose weight.

  4. Dude you had me with the cheerio thumbnail. I love them!
    But I guess your right. I should cut down on that stuff and eat healthy musli without granola!
    Maybe I'll start in 2020 ๐Ÿ˜‰ Thanks man

  5. Just curious, what do you think of nutrition/vitamin drinks like V8? I'm not one to eat foods like celery, beets and kale, etc, just being honest, I hate that stuff, and i dont want to mix this stuff with water in a blender, so I saw some videos of how people get their needed good nutrition in the form of drinks like V8. Seems like a good idea but wanted to get your take on it. Thanks!

  6. I signed up for three months one on one with NewbieFitnessAdademy to help change my diet.
    Today I donโ€™t even need to track my food anymore with MyFitnessPal. Lifestyle change is indeed possible if you are strong enough not to give up. Cheers!

  7. intermittent fasting truly works people! It's definitely not a gimmick or a fluke at all!! I lost 73 lbs in 5 months doing the 16/8 cycle and the 20/4 cycle. I couldn't agree with you anymore, great video!

  8. โ€œAnd then just start eating like a normal human beingโ€ ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ’€๐Ÿ’€๐Ÿ’€

  9. Your videos are actually great man very logical and helpful. Also how long have you been growing your hair ? Looks awesome ๐Ÿ‘

  10. how do we stick on a low carb diet/keto? im a uni student and I get tempted to eat high carbs food at times ๐Ÿ™ I have been applying IF for quite long though

  11. Hey could u tell me something please . Im 14 and im 70kg i want to be 65kg if i eat healthy and walk 10000 steps everyday how long will it take to get 65kg

  12. Iam have diabetes and I have been intermittent fasting off and on for 6 months. It hard to keep going. I was 266 when I started ism 237 now. This is the only thing that has ever worked for me. I do the omad most of the time and I feel good just gotta watch my blood. I also workout daily it feels good to get out into the world again. Thanks for the videos you have helped me alot.

  13. HI GOOD FRND I WANT TO KNOW AND ASK U JI

    WHICH ONE IS THE BEST CALORIE COUNTER MACHINE OR EQUIPMENT WHICH CAN AND WHICH WILL SHOW THE BEST RIGHT ACCURATE AND ACCURATE PROPORTIONED CALORIES INTAKE QUANTITY NUMBERS IN ITS MACHINE

    I MEAN I WANT THE BEST EXACT AND RIGHT AND ACCURATE FRND OK

    CALORIES ARE THE BIGGEST MAIN PROBLEMS OF EVERYTHING FOR HUMAN BODY

    THAT MACHINE SHOULD TELL EACH AND EVERYTHING ABOUT THAT PARTICULAR INDIVIDUAL FOOD INTAKE MY FRND OK

    ALSO I WANT FRND THAT MACHINE SHOULD SHOW ME ALL OF THE THINGS OF IN IT AND ITS ALL FULL FLEDGE CALORIES OF THAT FOOD ITEMS OR THAT PRODUCT EITHER IT IS VEG OR NON VEG OK FRND

    IS THERE ANY THAT SORT TYPE OF MACHINE MY FRND AVAILABLE IN THE MARKET IN TODAY'S TIME RIGHT WHICH TELLS AND GIVES US AND ME THE EXACT CALORIE OF EACH PORTIONS OF THAT PARTICULAR FOOD INTAKE

    SO IT CAN HELP ME AND ALL OF US IN A GOOD BODY WAY TO MAINTAIN AND LOSS OUR BODY FAT WEIGHT LOSS FRND OK

    IT SHOULD BE NOT COSTLY TOO MUCH FRND OK

    IT SHOULD BE LESS THAN UNDER 2 OR 3000 RUPEES ACCORDING TO INDIAN RUPEES FRND OK

    AND PLZ TELL ME THE VERY BEST IN THIS PRICE RANGE OK MY FRND WHICH IS VERY MUCH EQUALS TO ANY 10 OR 15 OR 20 THOUSAND RUPEES ACCORDING TO INDIAN CURRENCY OK BRO

    I MEAN that WHAT THE COSTLY CALORIE COUNTING COUNTER MACHINE SHOULD DO AND HAVE THINGS IN IT ALL

    SO DITTO LIKE SAME TO SAME I LIKE AND WANT ONE MACHINE IN MY RANGE OF MONEY MY FRND OK WHICH HAVE EVERYTHING IN IT WHICH THE COSTLY MACHINES HAVE IN IT ALL OK .

  14. If you are running out of money will hiring actors for your Indie moving is it called โ€œIntermittent Castingโ€?

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