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    Burn Fat: Intermittent Fasting and Strength Training
    Burn Fat: Intermittent Fasting and Strength Training
    Burn Fat: Intermittent Fasting and Strength Training
    Ebook220 pages2 hours

    Burn Fat: Intermittent Fasting and Strength Training

    By Epic Rios

    ()

    Read preview

    About this ebook

    Do You Want to Learn How to Lose Fat, Build Strength and Look Like an Athletic Warrior?

    Then this amazing Burn Fat book will help you achieve your Weight Loss and Strength Training Goals!

    Burn Fat includes the following books:

    (1) Intermittent Fasting 
    (2) Strength Training 


    The first book, Intermittent Fasting, will teach you:

    (A) Different kinds of intermittent fasting schedules and methods that you can use in order to make fasting part of your everyday life.

    (B) Intermittent fasting tips and strategies that will help you along your fat loss journey.

    (C) The importance of nutrition while fasting as well as meal planning tips and ideas to help you with your intermittent fasting lifestyle.

    (D) How to develop discipline with your eating habits so that you can live a healthier lifestyle.

    The second book, Strength Training, will teach you: 

    (A) How to go from a Beginner to an Advanced Strength Training Athlete.


    (B) The Powerful 5X5 Strength Training Workout and variations of it.


    (C) How to effectively exercise the Legs, Back and Chest Muscles for getting stronger.

    (D) The importance of Compound Exercises such as the Squat and Deadlift for getting stronger.
     

    **BONUS**
    Included is a Health and Fitness Guide designed to help you achieve your Health and Fitness goals. 


    So Do You Want to Learn How to Lose Fat, Build Strength and Look Like an Athletic Warrior?

    Then BUY this Must-Read Burn Fat book NOW!!!

    LanguageEnglish
    PublisherEpic Rios
    Release dateSep 25, 2018
    ISBN9781386926207
    Burn Fat: Intermittent Fasting and Strength Training

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      Book preview

      Burn Fat - Epic Rios

      BURN FAT

      2-IN-1 BUNDLE

      This book includes:

      Intermittent Fasting &

      Strength Training

      By Epic Rios

      ––––––––

      Intermittent Fasting

      The Smart Way to Losing Weight

      For more information visit:
      http://getfitentrepreneurs.com/

      ––––––––

      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 Burn Fat: Intermittent Fasting and Strength training (2-1 Bundle). 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 shown that weight loss is not temporary but instead maintained as long as a person continues to live an intermittent fasting lifestyle. 

      In comparison to other studies that have been done on weight loss, researchers have concluded that intermittent fasting is most certainly effective for weight loss. 

      In other studies that have been

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