The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is…

With intermittent fasting & When you do intermittent fasting…

• You're going to fast meaning you eat nothing or eat no
  calories for 14-to-20 hours followed by a shorter 4-to-10 hour period where you eat all the calories you need to eat to lose weight (which is usually 1200-to-2000 calories) or build muscle (usually 2000-to-2500 calories) and…
• You keep repeating that 24 hour cycle of fasting for 14-to-20 hours followed by 4-to-10 hours of feasting over & over until you've reached your fat loss goal but…
• Before I give you more detailed tips on how to use intermittent fasting with your current diet plan to burn fat faster - I think it's best I tell you…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet…

1. Intermittent fasting forces your body to burn more fat

After you eat a meal your blood sugar rises and your blood sugar is the energy or calories your body uses or burns to keep you alive, functioning properly and to do a wide range of activities but…

• As you fast or not eat anything for long periods of time your blood sugar gets lower & lower and when this happens…
• Your body has no choice but to start burning your body fat for energy to keep you alive, functioning properly and to do a wide range of activities and technically…

Your body fat is the accumulation of all the excess calories you overate (mostly from these bad foods here) &…

• Your body takes those excess calories, stores it as body fat and uses it as a backup source of energy when you create a calorie/energy deficit from exercising more and/or eating less (like in any normal weight loss plan) but…
• Your body is also forced to mostly only burn body fat as your blood sugar energy levels get low when you fast for 14+ hours so…

Imagine how fast you'll lose fat when fasting and on a weight loss diet creating a calorie/energy deficit at the same time! &…

• That's why some experts (like me) recommend that you workout 1^st thing in the morning before breakfast because after you wake up your blood sugar levels are much lower meaning that when you workout you're going to burn more fat - (see 2 ways to burn more fat in the morning)

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar/energy levels gets lower & lower as you fast…

• Your body is going respond to this by re-energizing you byreleasing more adrenaline (or norepinephrine) which will cause you to have more energy, be more alert and be more focused but more importantly…
• As your body release adrenaline it forces your body to burn fat (mainly the stubborn fat on your belly, thighs & hips) in order for you to get that much needed energy after your blood sugar drops but the theory to why your body does that is because…
• Our ancestors (like the Geico caveman) would routinely go thru long unplanned fasting periods and while fasting their bodies would release adrenalin to give them the energy they needed to go hunting for the food they needed to survive.

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

• HGH is a fat burning hormone that will also help you maintain your muscle mass while fasting so…
• Don't worry about losing any muscle while fasting unless you fast for over 72 hours which you won't be with Intermittent Fasting.

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

• The cravings & hunger will still be there but as YOU & YOUR body get used to fasting…
• Your hunger levels will go down and your cravings will eventually go away.

6 Tips on how to use intermittent fasting

1. How to start intermittent fasting

• Begin fasting 12 hours per day because a 12 hour fast for most people is basically just waking up & skipping breakfast and then…
• Work your way up to 14-to-20 hour daily fast by adding an extra 15-to-30 minutes to your daily fast and…
• Once you're in the 16-to-20 hour range you'll be in that perfect sweet spot for burning fat faster.

2. Best way to schedule your daily fast

• When you're intermittent fasting you can schedule your 14-to-20 hour fasting & 4-to-10 hour feasting cycle anyway you want to but for the best results…
• Its best that you eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast and…

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

• Sunday night at 8pm: You finish eating your last meal.
• Sunday night at 11pm: You go to bed (so far you fasted for 3 hours)
• Monday morning at 7am: You wake up (so far you fasted for 11 hours)
• Monday 7am-to-12pm: You only spend 5 hours awake fasting
• Monday at 12pm (noon): You've fasted a full 16 hours
• Monday from 12pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.
• Monday night at 8pm: Begin 16 hour fast

Click here to reveal more example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

• When to eat…
• What to eat &…
• How much to eat and if you combine intermittent fasting withyour current diet to burn fat faster…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

• On a weight loss diet you'll eat 1200-to-2000 calories a day so you can get away with a shorter feasting period of 5 hours of 1-to-2 meals and…
• On muscle mass gaining diets you'll eat over 2000 calories per day so its probably better for you to have a longer eating period of 8 hours where you can eat 2-to-5 meals but overall…
• You should be able to get right amount of calories you need to lose weight in 2-to-4 meals over 4-to-10 hours.

4. Dealing with hunger & cravings

See tip #4 here again but…

• Its going to take some time (maybe only 2 days or a couple of weeks) until YOU & YOUR body gets used to Intermittent fasting so…
• That's why it's best you start off only fasting 12 hours per dayand…
• If the hunger & cravings gets too intense and/or if even headaches or dizziness occurs…
• Then break-your-fast, eat something, don't feel bad & just try to fast a little longer until you hit the 14-to-20 or preferably 16-to-20 hour range.

5. You can drink water and maybe coffee & green teabecause…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

• You can drink all the water you want during your 14-to-20 hour fasting period (to help kill hunger) since it has ZERO calories so…
• Coffee, green tea & regular tea is okay during your fasting period as long as it's ZERO or vey low calorie without a lot of extra cream & sugars added but…
• You should really eat NO calories at all during your 14-to-20 hour fast to burn as much fat as possible but on the other hand…
• The caffeine in coffee & tea does increase your fat burning metabolism and it curbs your appetite so that may help offset the minor amount of calories you get from coffee & tea. 

6. How to work out while fasting

Read this here but remember…

• You'll burn a lot more fat working out while fasting than if you workout during your feasting (eating) period but...
• You want to save your more intense workouts (like intervalsor muscle building workouts) right before your first meal when you're almost at the end of your fast because surprisingly…
• Your energy levels will be higher (because of more adrenaline being released) so you'll be able to workout much longer, harder and lift heavier also helping you burn fast faster and if possible…
• You could also do a lot of shorter 15-to-45 minute low-to-moderate intensity workouts like walking in the park or riding a bike to burn more fat before your 4-to-10 hour feasting period but if working out fasted scares you…

Then simply break-your-fast with a small meal and then workout &…

Even though Intermittent Fasting is a proven way to burn fat faster than the average diet…

Here's 2 reasons why you shouldn't try intermittent fasting

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes& MRPs)

Bonus: 7 More benefits of intermittent fasting…

1. Decreases your chances of getting cancer risk.
2. You're less likely to become diabetic.
3. Improves your cognitive function.
4. You're less likely to suffer from cardiovascular disease.
5. Reduces inflammation.
6. Helps you live longer
7. Protects you from the effects of Alzheimer's & Parkinson's diseases.