Fasting: Intermittent Fasting and Bodybuilding
By Epic Rios
()
About this ebook
Do You Want to Know How to Burn Fat and Build the Body of a Greek God?
Then this extraordinary Fasting book will help you to Get Lean and Fit Fast!!!
This incredible Fasting book will teach you:
* Different kinds of fasting schedules and methods.
* Some fasting tips and strategies.
* The importance of nutrition, rest and meal planning.
*How to develop discipline with your eating habits.
**Bonus**
Included is a guide to Building a Body like an Ancient Greek God. This guide will teach you:
* How to a build a well-proportioned, athletic body like the Ancient Greek Gods.
* The type of workouts, exercises and daily training the Ancient Greeks performed.
*The kinds of foods the Ancient Greeks used to eat.
*How Ancient Olympic Athletes prepared and trained for succeeding at the Olympic Games.
So, Do You Want to Learn How to Burn Fat and Build the Body of a Greek God?
Then BUY this Valuable Fasting Book Now!
Read more from Epic Rios
Sports Psychology for Athletes 2.0: Develop a Champion Mindset and Train for Optimal Performance Rating: 0 out of 5 stars0 ratingsBody Weight Training: Get Bigger, Faster and Stronger with Calisthenics Rating: 3 out of 5 stars3/5Strength Training Secrets: The Best Tips and Strategies to Getting Stronger Rating: 3 out of 5 stars3/5Bodybuilding: How to Build the Body of a Greek God Rating: 2 out of 5 stars2/5Peak Performance: How to Think, Train and Eat for Optimal Performance Rating: 4 out of 5 stars4/5Keto Body: The Ketogenic Diet, Bodybuilding and Tips for Rapid Fat Loss Rating: 0 out of 5 stars0 ratingsSports Psychology for Athletes: Think Like a Champion and Train Like a Warrior Rating: 0 out of 5 stars0 ratingsMental Toughness: Mental Training for Strength and Fitness Rating: 0 out of 5 stars0 ratingsBurn Fat: Intermittent Fasting and Strength Training Rating: 0 out of 5 stars0 ratingsKeto Fitness: The Ketogenic Diet, Bodybuilding and Strength Training Rating: 4 out of 5 stars4/5Intermittent Fasting: Fasting and the Ketogenic Diet for Ultimate Weight Loss Rating: 0 out of 5 stars0 ratingsKeto Fitness 2.0: How to Think, Eat and Train for Optimal Performance Rating: 0 out of 5 stars0 ratingsKeto Fitness: The Ketogenic Diet, Intermittent Fasting And Strength Training Rating: 0 out of 5 stars0 ratingsMental Strength: Think Strong, Live with Intensity and Act with Urgency Rating: 0 out of 5 stars0 ratingsKetosis: Get Lean And Fit With The Ketogenic Diet Rating: 0 out of 5 stars0 ratingsIntermittent Fasting: Lose Fat, Build Muscle and Get Fit Rating: 0 out of 5 stars0 ratingsKeto Diet for Beginners: Burn Fat with The Ketogenic Diet Rating: 0 out of 5 stars0 ratingsKeto Fat Loss: 31 Ideas for Successfully Burning Fat Rating: 5 out of 5 stars5/5Keto Weight Loss: Burn Fat With The Ketogenic Diet And Intermittent Fasting Rating: 0 out of 5 stars0 ratings
Related to Fasting
Related ebooks
Daily or 5:2 Fast Diet Lifestyle: Personalized Intermittent Fasting To Lose Weight And Become Healthier Rating: 0 out of 5 stars0 ratingsIntermittent Fasting : A Simple, Proven Approach to the Intermittent Fasting Lifestyle - Burn Fat, Build Muscle, Eat What You Want Rating: 0 out of 5 stars0 ratingsIntermittent Fasting: Learn How to Build Muscle, Burn Fat, and Lost Weight Quickly Rating: 0 out of 5 stars0 ratingsThe 5:2 Diet for Beginners: Using Intermittent Fasting to Lose Weight and Feel Great Without Really Trying Rating: 5 out of 5 stars5/5Intermittent Fasting: Burn Fat, Lose Weight and Build Muscle with Ease while Still Eating Your Favorite Foods! Rating: 0 out of 5 stars0 ratingsBurn Fat: Intermittent Fasting and Strength Training Rating: 0 out of 5 stars0 ratingsThe Everything Guide to Intermittent Fasting: Features 5:2, 16/8, and Weekly 24-Hour Fast Plans Rating: 0 out of 5 stars0 ratingsA Women's Guide To Intermittent Fasting: How I Dropped 30 Pounds And How You Can Do It Too! Rating: 0 out of 5 stars0 ratingsRapid Weight Loss with HIIT (High Intensity Interval Training) Rating: 0 out of 5 stars0 ratingsLean and Hard: The Body Youve Always Wanted in Just 24 Workouts Rating: 0 out of 5 stars0 ratingsMan On Top: Lose Fat, Get Fit, and Control Your Weight For Life Rating: 0 out of 5 stars0 ratingsStrength Training at Home: How to Get a Toned and Muscular Body by Home Workout Rating: 3 out of 5 stars3/5Cross Fit to Drop Fat: A beginners guide to Cross Fit training to drop fat Rating: 0 out of 5 stars0 ratingsHIIT: Melt Fat With High Intensity Interval Workouts Rating: 5 out of 5 stars5/5Strength Training For Fat Loss: Workouts, Exercises and Diet Tips For Effective Weight Loss Rating: 0 out of 5 stars0 ratingsWeight Loss Explained For Men: How To Get Rid Of Fat And Build Lean Muscle Rating: 0 out of 5 stars0 ratingsHigh Intensity Interval Training for Beginners Rating: 0 out of 5 stars0 ratings365 Ways to Boost Your Metabolism: Everyday Tips to Achieve Your Maximum Fat-Burning Potential Rating: 0 out of 5 stars0 ratingsCalorie Counting 101 Rating: 5 out of 5 stars5/5Everyone Has A 6-Pack: The Complete Guide to Revealing Your Abs Rating: 0 out of 5 stars0 ratings101 Fat-Burning Workouts & Diet Strategies For Women Rating: 5 out of 5 stars5/5Healthy Eating: Powerful Eating Habits That Will Keep You Healthy & Change Your Life Rating: 0 out of 5 stars0 ratingsThe Fat-Burning Bible: 28 Days of Foods, Supplements, and Workouts that Help You Lose Weight Rating: 0 out of 5 stars0 ratingsHIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health Rating: 5 out of 5 stars5/5Amplify Fitness- A 90 Day Workout Program Rating: 2 out of 5 stars2/5
Bodybuilding & Weight Training For You
Workout: 33 Best Science-Based Workout Hacks Rating: 4 out of 5 stars4/5The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis Rating: 5 out of 5 stars5/5Mind Gym: An Athlete's Guide to Inner Excellence Rating: 3 out of 5 stars3/5Weight Training For Dummies Rating: 5 out of 5 stars5/5Spartan Warrior Workout: Get Action Movie Ripped in 30 Days Rating: 4 out of 5 stars4/5Roxane Gay & Everand Originals: Built for This: The Quiet Strength of Powerlifting Rating: 5 out of 5 stars5/5The Hardgainer Solution Rating: 4 out of 5 stars4/5The Total Dumbbell Workout: Trade Secrets of a Personal Trainer Rating: 4 out of 5 stars4/5The Ultimate BodyWeight Workout : 50+ Body Weight Strength Training For Women: The Blokehead Success Series Rating: 4 out of 5 stars4/5Healthy Meal Prep Cookbook for Beginners: Weekly Recipe Plans for a Healthy Living and Weight Loss Rating: 0 out of 5 stars0 ratingsHow to Build Muscle the No Nonsense Way Rating: 5 out of 5 stars5/5Strong and Lean: 9-Minute Daily Workouts to Build Your Best Body: No Equipment, Anywhere, Anytime Rating: 0 out of 5 stars0 ratingsHardcore Diaries Rating: 3 out of 5 stars3/5The Tao of Wing Chun: The History and Principles of China's Most Explosive Martial Art Rating: 0 out of 5 stars0 ratingsHow to Gain Weight and Build Muscle for Skinny Guys: 30 lbs of Meat Rating: 4 out of 5 stars4/5Bodybuilding Nutrition: Training, Nutrition, & Genetics Rating: 4 out of 5 stars4/5Vegan Bodybuilding Made Easy: The 4-Week Dream Body with Raw Vegan Diet and Bodybuilding Rating: 3 out of 5 stars3/5Weight Lifting For Women: The Strong Woman -The Perfect Workout Plan For Women To Build A Strong Female Body With Strength Training Rating: 0 out of 5 stars0 ratingsStrong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes Rating: 5 out of 5 stars5/5Body Recomposition for Women: A Beginner's 4-Step Guide, with a Sample Workout Schedule Rating: 0 out of 5 stars0 ratings101 Get-Lean Workouts and Strategies Rating: 0 out of 5 stars0 ratingsMuscle: Confessions of an Unlikely Bodybuilder Rating: 4 out of 5 stars4/5How to Build Muscle in Your Advanced Years Rating: 5 out of 5 stars5/5Blueprint: Build a Bulletproof Body for Extreme Adventure in 365 Days Rating: 5 out of 5 stars5/5Weight Training for Complete Beginners Rating: 5 out of 5 stars5/5Beastmode Calisthenics: A Simple and Effective Guide to Get Ripped with Bodyweight Training Rating: 0 out of 5 stars0 ratings
Reviews for Fasting
0 ratings0 reviews
Book preview
Fasting - Epic Rios
FASTING
Intermittent Fasting and Bodybuilding
This book includes:
1) Intermittent Fasting: The Smart Way to Losing Weight
2) Bodybuilding: How to Build the Body of a Greek God
by
Epic Rios
Intermittent Fasting
The Smart Way to Losing Weight
By Epic Rios
Find an excellent health and fitness habit that you like and slowly let it override any bad habit you want to get rid of.
– E. Rios
Table of Contents
Introduction
Chapter 1: How Intermittent Fasting Works
Chapter 2: Intermittent Types and Fasting Schedules
Chapter 3: Health Benefits
Chapter 4: The Process
Chapter 5: Weight Loss and Intermittent Fasting
Chapter 6: Intermittent Fasting and Nutrition
Chapter 7: Different Methods for Everyday Living
Chapter 8: Tips and Simple Meal Plans
Conclusion
© Copyright 2017 by Epic Rios All rights reserved.
The following book is reproduced below with the goal of providing information that is as accurate and as reliable as possible.
Regardless, purchasing this book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within, and that any recommendations or suggestions made herein are for entertainment purposes only.
Professionals should be consulted as needed before undertaking any of the action endorsed herein.
This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.
Furthermore, the transmission, duplication or reproduction of any of the following work, including precise information, will be considered an illegal act, irrespective whether it is done electronically or in print.
The legality extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent of the Publisher.
All additional rights are reserved.
The information in the following pages is broadly considered to be a truthful and accurate account of facts, and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview.
There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.
Additionally, the information found on the following pages is intended for informational purposes only and should thus be considered, universal.
As befitting its nature, the information presented is without assurance regarding its continued validity or interim quality.
Trademarks that mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.
Introduction
Congratulations on purchasing Intermittent Fasting: The Smart Way to Losing Weight. Thank you for doing so.
Intermittent fasting has grown in popularity in recent years, thanks in large part to its ability to promote greater rates of weight loss compared to other eating methods.
Intermittent fasting has also grown in popularity because it doesn’t require radical changes to the types of foods you are eating, when you eat or even drastically alter the number of calories you consume in a 24-hour period.
In fact, the most common type of intermittent fasting approach is to simply consume two slightly larger than average meals during a day instead of the usual three meals a day.
Eating two meals a day makes the intermittent fasting lifestyle an ideal choice for those who find they have difficulty sticking to more stringent diet plans, as it only requires changing one habit, the number of meals per day, instead of many habits all at once.
Many people find that practicing intermittent fasting leads to genuine and sustainable results.
Intermittent fasting is simple enough to manage successfully over a prolonged period of time. Intermittent fasting most definitely provides the type of results that can keep motivation levels high enough once the novelty of the new diet begins to fade.
The secret to intermittent fasting’s success is the simple fact that your body behaves differently when it’s in a fasting state
versus a fed state.
When your body is in what is known as a fed state,
it is actively digesting and absorbing food.
This process of digesting and absorbing food begins some five minutes after you have finished putting food into your body and can last anywhere from three to five hours depending on the how much food you ate as well as what kind of food you ate.
So, for example, if you drink a veggie smoothie then your body will quickly absorb and digest the smoothie because vegetables are very easy for the body to breakdown and digest.
However, if you eat steak or beef, then your body will require more time to absorb and digest the food and this process can last several hours.
It is important to state that while your body is in the fed state,
your body is actively producing insulin which in turn makes it harder for your body to burn fat properly.
––––––––
After the period of digestion has occurred, insulin levels start dropping back towards normal which can take anywhere from 8 to 12 hours and is the buffer between the fed and fasted state.
Once your insulin levels return to normal, the fasted state
begins which is the period where your body begins the process of burning fat more effectively.
Unfortunately, this means that many people never reach the point where they can burn fat most efficiently, as they rarely go eight hours, much less 12 hours from some type of caloric consumption or simply eating.
But, there is hope! To see results with intermittent fasting, all you need to do is simply break the habit of eating three meals a day.
Before we continue I want to take the time for thanking you for choosing to read my book. Every effort was made to ensure it is full of as much useful information as possible. Please enjoy!
Chapter 1: How Intermittent Fasting Works
History of Intermittent Fasting
Fasting is not a trend but instead has been a part of some religious practices including Buddhism, Islam, and Christianity for many years.
Even before certain religions began to practice intermittent fasting, it was already known that people that lived many centuries ago used to practice intermittent fasting as a result of the unavailability of food resources.
Just remember, intermittent fasting is not a starvation diet since starvation is considered an involuntary absence of food.
Consider breakfast which is considered a very important time of day for many people.
If you think about the word breakfast
it translates to break-fast
which means to break your fast of not eating food all night long.
Fasting dates to the day of Hippocrates of Cos {c460 – c370BC} who is considered in many ideals as the father of modern medicine.
Hippocrates stated, To eat when you are sick is to feed your illness.
Plato, an ancient Greek thinker, and Aristotle, his student, were great believers and supporters of fasting.
The Greeks believed that fasting is the physician within.
This is the same logic/instinct portrayed by pets.
For example, when a dog is sick it will not eat nor will it force itself to eat but instead it will fast
until it feels better.
Ben Franklin, an important founding father of America, also stated, The best of all medicine is resting and fasting.
Intermittent Fasting - The Basics
Intermittent fasting is a way of eating to ensure that you get the most out of every meal you eat.
The core tenants of intermittent fasting mean that you don’t need to change what you are eating. Instead, you must change when
you eat.
However, it is always a great idea to try to eat as healthy as possible and disregard unhealthy foods.
––––––––
It is important to state that intermittent fasting is a viable alternative to traditional diets because it will help people that fast
lean up without changing the number of calories they consume in a day.
In fact, the preferred method of intermittent fasting is to simply eat two large meals every day instead of three (or more) meals a day.
Intermittent fasting is also a great option for those who traditionally have trouble sticking to diet plans since intermittent fasting only requires you to change one small habit, instead of several larger habits.
Intermittent fasting is extremely effective for most people because it is simple enough for people to try it out.
And for those individuals who do try intermittent fasting, they will quickly come to realize all of its benefits.
The key to understating why intermittent fasting is so successful lies in the differences in your body during a fasted state
versus a fed state.
In addition, intermittent fasting is so effective because of simply changing your eating habits and sticking with them.
The body is considered to be in the fed state
when it is in the process of absorbing and digesting food.
The fed state
tends to start roughly five minutes after you begin eating, and lasting from three to five hours, depending on how long it takes your body to digest your meal.
A fed state,
in turn, leads to higher levels of insulin which makes it a lot more difficult for the body to burn fat.
The period directly after the fed sate
is referred to as the post-absorptive state
which is the period of time where the body is not actively processing food and the body’s insulin
levels begin to fall.
The post-absorptive state
lasts between eight and twelve hours and directly precedes the fasted state.
The fasted state
occurs between nine and twelve hours after the post-absorptive state
and is the point where the body’s insulin levels are at its lowest which in turn make it the period of time where the most fat can be burned during physical activity.
Unfortunately for many people, they rarely go twelve hours without eating which means that no matter how hard they exercise they are not burning fat as efficiently as possible.
However, if you do fast
beyond twelve hours this also means that you can burn fat and build muscle by simply altering your eating habits.
Scientific Proof
Your metabolic rate is increased with short-term fasting because of the hormonal changes that occur in your body as a result of intermittent fasting.
Studies have shown that weight loss occurs after three to twenty-four weeks on an intermittent fasting program.
In addition, studies have