Maybe you're doing already is long working.

Where are is B two harder that maybe one of the few variables that are still missing.

So what I want to give you in this video is a guide on how to plan a How'd you get stopped?

It would intermittent fasting or how to optimize a couple of variables so you can maximize your results when you were thinking about intermittent fasting here way are talking about the sub modalities of it because there's a many weeks off pretty fast.

And the simple knowledge that we're talking about just also called time restricted eating that this is when you have times of the day that you are fasting and this is called your fasten window and you have signs off the day when you're eating and this is called You're feeding window and then every day you go through this two windows who turns off time restricted 80.

There are four variables that he wants to plan and be, and you wear off to optimize them.

This variable star length frequency timing and meals so first, let's talk about length.

Length is basically for how long are you going too fast?

And they have different options that we do on a beginner level off intermittent fasting, kind of strict eating, and you can fast for anywhere between 12 to 16 hours on average and that I have different types off benefits or the benefits they get better as you go forward.

But 12 to 14 hours already show a couple of benefits.

For example, we have a meta analysis that was done by the California State University.

They basically got all these studies that we're looking into 12 to 14 hour fast, nor will see Robin.

He studies.

And they found out that on average people doing this for a month, they were losing 123% off body weight.

In fact, and also model we've burning fact.

They're also improving some health markers.

For example, be tried blister right level off these participants off all of his studies in Ramadan decrees from anywhere 4 to 37% in his only with 12 to 14 hour fast.

There's not something too hard to do.

But when you go all the way to 16 hours.

This is where you are likely to experience the peak benefits off a daily fasting protocol.

Check this out.

This is one study from the University of Lord Carolina and they did about the article model to simulate everything that happens in your body, wants your boxing.

And when you reach 16 hours fast, this is where your insulin levels goto lowers.

Your levels are the highest in your glycogen levels.

Go to the bottoms who started burning more fat?

A few more details.

Check our last video about intermittent fasting that I go a bit deeper into this study.

And here you are playing for the long term.

You know, fasting is not going to change your life more horny, but he applied this for assistance for a couple of months.

This is when you get the benefits with best way to stick to any fasting protocol is to do something that fits your schedule in your habits pretty well.

So better start by 12 hours and then every 1 to 2 weeks, your increased one hour if you want to go all the way to 16 hours next variable that we need to look at his frequency critically basically means how many days in a week are you doing intermittent fasting?

The main options are three days, five days and seven days and he would have panned on the benefits that he wants.

So I'll be choosing three days is mostly if you want to give it a try, you're not going to get a lot of benefits for criminal.

Fassi is only for three days, but this is for you.

Like to test the waters you know doesn't fit well, my agenda How do I find it is something that I want to keep on going.

If you do this for five days is when they're looking for a bit more practice college.

Maybe I do all my intermittent fasting, always things, but then weakens our being more erotic.

And I want to have ah, flexible schedule that works as well.

Seven days is when you want to maximize your benefits.

And this is where all our scientific studies or intermittent fasting under most of the studies that talk about benefits I've done with seven days, you know?

So you want to go all in and get all the benefits?

Seven days is your choice.

The next variable that we need to think about just timing.

So if you have parts of the day that you're fasting parts of the day that you're eating, when is it that is going to happen.

If you're fasting for 12 hours, you're starting this week.

This is pretty straightforward.

You either have your feeding window from 8 a.m. to 8 p.m. And then the fossil H P M to 8 a.m. Or feeding with from 7 to 7 over 99.

It would be more or less like that.

But ask you progress and get too close to 60 hours.

This is what I need to think a little bit more about because you're probably skipping some use.

There are five things anyone to take into consideration to figure out when is the best time with you.

Fasten it here again.

There's not really a time with bigger, Better five Loss is really the fans how it fits your schedule.

So the first thing that you want to take into consideration he's your worth routine.

You know how flexible is it?

And can you have a new during work if you can not have used during work, you'll be hired to plant a feeding window that so if that is something that needs taking consideration to work, we're feeding window around that, then the second thing that he wants to think about his family traditions.

You know, maybe you have extradition every Wednesday or every evening you have dinner with your family, and then if you plan a feeding window that you're no longer having dinner very soon, you're going to figure out that that was not the best idea.

That would be friction.

You not be able to continue the practice, so think about that.

Third, do you have any social commitments that are recurring in that are important to you that you should plan ahead?

Maybe Don't have dinner with family, but I have break fast with your with your company?

Or do you have, you know Friday, You know, with friends that happened every Friday, So if that happens, you're feeding window needs to encompass that meal.

Number four.

You want to think about your strength training.

If you're doing some type of intense exercise, you can do it fast it, But chances are that performance is even better if you're fat, so If you're lifting weights on cedar, happy yet after you have your first move up today, at least.

And finally, the last thing that you want to think about is your easier time.

And this is because you want to finish your last meal of Nate more or less three hours before going to bed, because when you are digested, you raise your body temperature and quality office lead pans on your body's ability to decrease.

It's on.

So if you eat too close to going to bed, you will see that you may even sleep 7 to 8 hours.

But the quality of super energy the next morning to be good as if you had finished your meal a little bit before.

Not we need to think about meals and how many meals.

How much should I eat?

What I eat when I'm eating and what each when I'm fasting, there's a very poor one.

Question first, when you have your feeding window, this is the practicality of determining fast.

You're not going to worry about changing what we eat, at least in the first phase.

Maybe later on when you want to optimize, even for your practice, did you think, Oh, how to have even more nutritious diet?

But the idea is you keep your nutrition habits, the food that it's the same.

You only change when you so that means you don't remove foods.

But he also adds.

So when you are outside your window in your fasting window, then it would depend on your main goal.

If you're Mingo is fat loss, then what wants to have in your fat, you know, is really zero calories.

That means only water.

Oh, are the lock off no sugar for our tea with no sugar?

Because the main benefits that intermittent fasting provides to burn fat, despite the increasing the amount of calories intuitively without needing to count them.

So if you add calories by eating by putting sugar in your coffee, you're defeating the purpose that gives you five blocks.

Now, if you don't care about loss, you know you're fine and you're mean where you are and you are only worried about.

The longevity benefits off permanent fast in this case is this is when you can have things like bullet proof coffee.

They still have powers, but don't raise your insulin left.

Now that we thought about this four variables.

We are ready to plan how to get stopped with women.

So let me give you an example off theweek plan.

So if you start tomorrow, this is one of the things that could possibly do.

So let's imagine that I have my Week one here because this week one I'm starting 12 hours are passing.

I was stalked you slowly, already getting the benefits but feeling how it fits into my schedule.

So, lady, be 12 hours and I'll do these seven days a week because 12 hours doing 12 hours and only three or five days, it doesn't give you much.

So I'm doing this for seven days, and my timing would be eight a gamma to a P M.

It's pretty straightforward.

Then, on week two, I'm going to base it because you don't always pretty.

It was pretty easy.

So a week I'm gonna pass for 14 hours by frequency will be only five days because I want to keep my weekends, uh, more flexible to see how it's in my lifestyle.

And then what I'm going to do in my time is that I bring from a T M like rape us all the way to 10 a.m. 10 AM I break us 8 p.m. Is when I finish my dinner and you know I have a 10 hour hitting window in a 14 hour fast.

And then Week three is when I'm going, you are going for results.

So I had two hours.

My fasting.

It's going to be 60 hours and spotty, and I'm going to do this for seven days.

But now I want to have my last year a little earlier so I can digest all the fourth way to bed.

So I'll bring my break fast to 11 a.m. and I'll pull my dinner just seven PM So all my feeding window happens in eight hours, and then I have 16 hours off Fast E every single day.

And this is exactly how you plan all the variables that you need to get stopped.

Retirement, Fasting.

There are two things that I want to bring to your attention because you will have one of things that I see happening very often with people we stock timid and Fassi is that idea that, you know, I just lost it for 16 hours so I deserve going.

Get the pizza, beer and all cream in the fridge.

Fasting is not a strategy so that you can have dessert every day.

Fasting is a strategy for free to improve your health for 18 prove your body composition so you don't need to move food, but also born foods that usually don't have now because you're fast because that would defeat the purpose that you're looking for.

And the second thing is you are on a fat loss journey.

You want to really make sure that your body is focusing on burning fat and preserving the Muslim I have, and I've really good thing to do there to make sure that this happens.

You should do some type off strength training.

And even if you don't have since Jim, there is a way off developing muscle mass at home.

In fact, my next video is going to be about this.

So here is what I want to ask you.

If you have any questions about intermittent fasting, how'd you get Stop it?

How to optimize just putting the comments below.

Make sure to subscribe to this channel and hit the bell.

But so when the video about string training at home comes up, you get notified.