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What's up, Six Pack Shortcuts? Thomas Delauer here today. I know, it's been a while since I was here, but I have some very important issues to cover for you today.
What are the two most popular and current topics in fitness right now? Ketosis and intermittent fasting. Today, I'm going to drop some science bombs on you so you're better educated on the issues and know how to do it the right way. Let's do it.
0:35 – What is intermittent fasting? Generally speaking, it is when we go 16 hours without eating with a window eating 8 hours in the day. It is a form of eating designed to help increase the production of human growth hormone, testosterone production and overall hormonal stability.
Intermittent fasting is also designed to help increase insulin levels so that the body will better absorb the food it is eating.
0:56 – How to combine intermittent fasting and ketogenic approach: That means eating a high-fat, low-carbohydrate nutrition plan inside the eating windows and fasting for fasting intermittently. You see, when you are fasting already, your liver produces what is called "beta-hydroxybutyrate" which is known as "ketone body." Ketone bodies are essential for ketosis and the ketogenic diet, where they are the reason why you can feel more energized and lively during the fasting window.
Remember that our bodies are well-trained and complex machines. The human body runs on 9 calories of fat per gram, as well as carbohydrates at 4 calories per gram. If you look at it this way, using fats for energy is like putting some fuel for airplanes into your sports car. This way, you are able to feel much better during this weight loss process to train much better and more difficult.
1:50 – What I recommend for intermittent ketosis / Fasting: If you are in ketosis – eating low in carbohydrates, high in fat, break the fast first by eating a small amount of protein in the first place … NO FATS EVERYTHING . Doing it this way is because your body will be very sensitive to what you first eat coming out of a fast. Do this by eating basic protein sources like chicken or having a protein shake. In this way, your insulin levels rise and stabilize.
After 30 minutes to 1 hour, THEN introduce the fats you will eat. It is important that you still stick to your window eating 8 hours, but still, have enough time between meals like 30 minutes to 1 hour.
2:46 – Example of a daily breakdown for a ketogenic / intermittent fasting method:
-Last food at about 8 pm
– Wake up – drink water, green tea, or black coffee … DO NOT EAT
Go for your day
-To break the 16-hour fast train and train
-Break your quick post-workout with a protein shake
-30-60 minutes later – have a complete meal with protein and fat
-Do not eat for 2 hours, then have another protein and food rich in fat
– Do not eat for 2 hours again, then have another protein and high fat meal
Do not do it
4:28 – Other Benefits During Ketosis / Intermittent Fasting: Increased libido as well as increases in strength.
How has your ketogenic experience gone? What have you noticed during intermittent fasting? Let us know in the comments below so that we can answer your questions in our next videos.
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See you next time,
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