3 Things You Should Know Before You Start Intermittent Fasting

By Kyle Milligan / May 9, 2017
3 Things You Should Know Before You Start Intermittent Fasting

Maybe you’ve heard of the tons of great health benefits from intermittent fasting and you’re interested in getting started. There are still just a handful of things you should know and prepare for before you start intermittent fasting, which we’ll cover in this article.

First, before we can even dive into this list, you need to know that intermittent fasting is just selecting specific timed windows each day to consume all your calories. Then you stop consuming calories (AKA fasting) for the rest of the day. Often, fasting periods last 16-18 hours of the day.

When I first tried intermittent fasting, I was skeptical. The first day I felt fine. Then I woke up the second day and…still fine. I knew by day 3 or 4 there was an energy crash coming. Some heavy hunger pangs. Something bad was going to happen to me.

But after day 5 and 6, I still felt fine. Before I knew it, it was time for a cheat day!

Most people are REALLY hung up on the fasting period of intermittent fasting. I know I was. But what’s so awesome about intermittent fasting is that you are forced to eat all your food in a specific, timed window. As a result, you eat A LOT! And you actually get to diet AND experience the sensation of being full!

Furthermore, you feel lighter and tighter when you fast regularly. But not hungry. When I was trying to eat six meals a day, I felt like hell, not to mention I was always starving.

In the wild event that you haven’t heard of the awesome benefits of intermittent fasting, here’s a neat little intermittent fasting infographic with a couple benefits below!

Everything you need to know about intermittent fasting

 

Essentially, intermittent fasting allows your body to:

Clearly, intermittent fasting has a lot of great health benefits. So I’m sure you’re ready to get started.

Know Your Fasting and Eating Schedule

This shouldn’t be too hard. If you are already working out regularly and have a job, you usually have a set daily schedule that might only deviate during the weekends.

So to perform a great intermittent fasting regimen, all you want to do is select 6-8 hours of the day that you want to eat! Personally, I usually eat during 8 hour windows, and it’s NOT a big deal at all if I occasionally bleed into the 9th hour. I usually eat between 10am and 6pm.

I don’t think you need to be overly meticulous with any one aspect of your fitness. Some days you’ll lift a little more, some days you’ll lift a little less. Some days you’ll eat a little more, some days you’ll eat a little less.

When it comes to intermittent fasting, some days you’ll knock out all your calories in 7 hours, some days you may forget and have to finish in the 9th hour.

What is truly important in the grand scheme, is that you set hard limits on your buffers and you make deviations as rare as possible. Remember, breaking your plan is a VERY slippery slope that you MUST acknowledge and respect. But if it absolutely (REALLY) cannot be helped, don’t lose sleep over it. Just do better tomorrow.

And did you know Terry Crews uses intermittent fasting to stay in shape? Watch this one minute video as he explains how he uses intermittent fasting to stay in shape.

Know Your Macro Goals

So once you have your schedule locked down for what times of day you can and will eat, the next important step is to lock down how much you can eat.

BY FAR your daily macro goals are the most important element of your fitness. Your macro composition determines in what ways your physical efforts will be reflected aesthetically. The amount and ratio of your macros determines whether you shred fat or build muscle, or both!

I have written extensively about what macros are and how I arrange mine. I haven’t really tracked my macros outside of when I’m on a cutting diet but I will break down the basic formula I use, which I learned from Michael Matthews, author of Bigger Leaner Stronger.

Protein = 1.2g x lbs of body weight

Carbs = 1.0g x lbs of body weight

Fats = .2g x lbs of body weight

Simple as that. I use that formula to determine my total daily calorie intake and then I only eat it from 10am until 6pm.

Know What Breaks The Fast And What Does Not

Just because you are fasting doesn’t actually mean you can’t have ANYTHING. There is actually a lot of maneuverability within the guidelines of things you can and can’t have without breaking the fast and you may indulge in some or all of them. Personally, I do almost all these things.

The cool thing is, you can have a bunch of things outside of your eating window, so long as they don’t rev up your metabolism. What kick-starts metabolism? Calories, which trigger insulin, which gets everything moving.

You probably already have some ideas, but if not, here are a couple things you can consume without breaking the fast.

Conclusion

Intermittent fasting has a lot of amazing health benefits. And it can really help you get shredded. It doesn’t require a lot of knowledge to get started, but once you lock the basics down, you are ready to start intermittent fasting.

Intermittent fasting is a great dieting option for anyone trying to lean out. You can still eat the exact same things you always do and you’ll get to enjoy a tighter, leaner feeling body. And without perpetual pangs of hunger!

Summary
3 Things You Should Know Before You Start Intermittent Fasting
Article Name
3 Things You Should Know Before You Start Intermittent Fasting
Description
Maybe you've heard of the tons of great health benefits from intermittent fasting and you're interested in getting started. There are still just a handf...
About the author

Kyle Milligan

I'm Kyle Milligan. I really enjoy writing. I wrote a couple novels (The Hang-Ups and Hangovers series) and now I blog frequently on a bunch of different websites. I also enjoy lifting heavy things and and writing about it.

Leave a comment: