There are technically 5 different kinds of intermittent fasting and I would say the most popular and what I do is called Leangains.

When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed. ??Because it has all of this readily available, easy to burn energy in its blood stream (thanks to the food you ate), your body will choose to use that as energy rather than the fat you have stored. ?This is especially true if you just consumed?carbohydrates/sugar, as your body prefers to burn sugar as energy before any other source.

During the ?fasted state,? your body doesn?t have a recently consumed meal to use as energy, so it is?more likely?to pull from the fat stored in your body, rather than the glucose in your blood stream or glycogen in your muscles/liver.

Burning fat = win.

I eat from 1230pm-830pm and fast the other 16 hours.?Intermittent fasting can help teach your body to use the food it consumes more efficiently. ?For many different physiological reasons, fasting can help promote weight loss and muscle building when done properly.

For those who are going to stick with Leangains I am going to suggest you push back your intial eating time by 1/2 hour every 1-2 days so that within 1-2 weeks you will have found an 8 hour window that works for you. For example if you normally first eat at 6am you will try for 630 on Day 2 and 7am on Day 4 and so on and so on.

My Top 5 Tips
1, Drink plenty of water. Staying well hydrated will make the fasting periods much easier to get through. I drink a good 64 oz before I start eating for the day.

2. Fast overnight. Throw yourself a bone and aim to fast through the night, so that you?re (hopefully) sleeping during at least eight of those hours.

3. Rewire your thought process. ?Think of fasting as taking a break from eating,? It can be a way to break up the monotony of worrying about what you need to eat next and when. This is the mindset that will allow you do follow a fasting plan long-term, he says.

4. Overcommit. It may seem counterintuitive, but the best plan is often to start when you?re busy ? not on a day when you?ll be sitting on the couch wanting to snack.

5. Hit the gym. Pairing intermittent fasting with consistent exercise will help you get better results. ?It doesn?t have to be hardcore or crazy; it can be something as simple as a full-body strength training routine two or three times per week”

The awesome tracker posted here will help you stay on track! I am also running a totally FREE IF group based on Leangains starting on Monday! Wanna join me?Email me at