Hello and welcome to another episode of Fat Loss Fast Methods podcast . So today we're going to talk about how to do fasting and add muscle mass and lose body fat all at the same time , and how to lose body fat very rapidly with fasting techniques .
Now , one of the drawbacks of fasting has always been that a lot of people lose muscle mass when they do fasting regularly or they do extended fasting or they try to do exercise to improve their body composition results while fasting .
It's not true for everybody , but a lot of the women that I've worked with over the years have experienced this and I've noticed it for sure . And during extended fasting it becomes very apparent . So now let's just dive a little bit into fasting .
Obviously , there are a lot of different ways to go about fasting and for the purposes of this episode , i'm going to go over mostly intermittent fasting , meaning a fasting schedule where you're having an eating window each day and having a window where you're not eating at all .
So maybe you're not eating for 14 or 16 or 18 hours , and then the rest of the time you have an eating window where you are eating . So there are many different ways you can go about fasting alternate day fasting , extended fasting , mimicking fasting programs , etc .
Those are all valid and you could probably use what I'm going to go over today with them , but the results that I've gotten the best weight loss return on , so to speak , are when we do intermittent fasting , daily with an eating window .
Now , during that eating window , when I'm going to go over with you , you have to still maintain a very healthy diet on nutrient rich foods , low carb , good sources of protein , moderate fat . So generally is the best dietary style that works with this program . Now let's go over what perfect aminos are , because that is kind of the star of this fasting method .
So perfect aminos are a supplement of amino acids , the complete profile of amino acids made by body health , and they are over 99% utilized when you eat them , when you use them in your diet , and they are very , very effective when used with fasting , because you stay in a state of ketosis , in other words , you're burning fat for fuel while being able to add
muscle mass , because you have protein in your bloodstream available to be utilized Right . Most of the time when you have protein in fact all the time that I know of during a fast boom you're immediately out of ketosis and you get the benefits of having healthy protein , but you're no longer in a fasted state .
But if you can combine both of these , then you're really getting the best of several worlds , really , because you can combine them and then be able to exercise more vigorously and get better results with it while in a fasted state . It's super exciting .
If you've ever delved into trying to do intermittent fasting have a good diet and do fasting you're not getting the results you wanted to . This could probably be the thing that puts you over the top or gets you to that next level . Or , if you're just starting out , definitely use this . You'll get amazing results .
So for our purposes today we're talking about trying to shoot for a 16 hour fast with an eight hour eating window . This is pretty beginner level stuff . Most people can do this pretty easily . If you have to build up to it , that's fine , but that's where you want to shoot for . If you're already there , then at least do that long in the fast .
If you're able to do that , because you normally do it , then try to start pushing it and do this protocol . Now , the protocol is really really simple . We're going to be using electrolytes , perfect aminos , fasting and exercise , and that's it .
There's nothing more complicated to it than that And what you're going to do is fast for at least 12 hours and then have your exercise period , your exercise session , and during that exercise session you're going to want to be doing minimal cardio , mostly resistance exercises , something that could be body weight exercises , could be in a gym with weights or whatever
works for you , but you don't want to just be doing cardio . When you're doing this , you will not get the same results . So let's say you've fasted 14 hours and you're going to be starting your exercise routine in a half an hour .
You want to take your perfect aminos in half an hour before your exercise , because it takes approximately 30 minutes for those perfect aminos to be absorbed into your bloodstream and be ready to be utilized by your body . So you have your perfect aminos with electrolytes and you want to do at least one serving .
You can do more , but I would start out with one and see how your body reacts to it and what results you get , and then build up more and more , and one serving is five tablets .
So five tablets with some electrolytes and , of course , low carb I like Redmond's relight , unflavored electrolytes the best , but anything that is keto friendly will work and then half an hour later , you're gonna start your exercise or tune , do your entire routine , whatever that is for you , whatever your fitness level is .
If doing a good resistance workout means an hour with heavy weights in the gym , that's great . If it means you know light body weight exercises in your living room for 20 minutes , that's fine too .
Whatever that means for you , you're gonna do that and then after that , after 10 or 15 minutes after your exercise is done , have another serving of the perfect aminos with electrolytes , no food around to this . You're exercising in a fasted state and you're you do this at least three times a week . Right , to get best results , at least three times a week .
And then , outside of doing that protocol , you want to make sure you have lots of good sleep hygiene , you're getting enough sleep , whatever that means for you , and you are actually able to have good , healthy foods that you eat . You know you want high protein diet , moderate fat and low carb . By low carb , i mean usually 30 grams or less per day .
So that's that's the protocol . It's really really simple and it's not hard for anyone to engage in this . I wrote a whole blog about this . I got super excited and I shared some pretty amazing things in here , but I think I covered most of them . I just want to make sure that I didn't miss anything . So I use this all the time .
It's practically my go-to and all my clients are using it and getting great results as well . So that is the simplicity of it . If you have any questions about this or want more information or would like to understand a little more of the science behind it or whatnot , you can definitely reach out to me .
Info at longevity fitness and health comm for my email , or check me on Instagram at longevity fitness and health same handle for YouTube and Facebook . So I hope that's helpful to you . I know they've gotten great results with it , so you could as well . You have any trouble using it or utilizing it ? let me know .
In the show notes I'll put the little protocol , so you have that and some links to the products that I recommend for using with this . Thank you , have a great rest of your day .