Fasting for Fat Loss

Fasting For Fat Loss

© 2013 Garry Davidson – All Rights Reserved

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Fasting For Fat Loss

Fasting For Fat Loss Garry Davidson www.chestsculpting.com

© 2013 Garry Davidson – All Rights Reserved

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Fasting For Fat Loss

Copyright © by Garry Davidson. All rights reserved. Reproduction and distribution in any way, shape, or form is forbidden. No part of this manual shall be reproduced, stored in a retrieval system, or transmitted by any other means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the author. Please write [email protected]. Medical Disclaimer The information content within this manual is solely intended as reference materials only and not as medical or professional advice. Information contained herein is intended to give you the tools to make informed decisions about your personal appearance and lifestyle, not health. It should not be used as a substitute for any treatment that has been prescribed or recommended by your doctor. The author and publisher are not healthcare nor fitness professionals and do not intend to play any role relating to such a profession. The author does not give any medical advice. The author and publisher expressly disclaim any responsibility for any adverse effects occurring as a result of use of the suggestions or information herein. This book is offered as current information available about chest fat loss for your own education. If you suspect you have a serious condition, it is imperative that you seek medical attention. And, as always, never begin any new procedures or exercises, including this entire program, without first consulting with your doctor or a qualified healthcare professional. The author does not claim to cure or remedy any illness, chronic disorder, or health condition. No promises or health claims are made for this program and membership. You agree to assume any and/or all risk associated with or derived from, directly or indirectly, the usage of the information contained in this program and membership. The author and publisher shall have neither responsibility nor liability for the consequences, injuries, or loss relating to the information provided in this program and membership. Legal Notice Best efforts have been used to prepare the material presented. The author and publisher however do not warrant the results for the effectiveness of this program. Results vary due to individual efforts and factors. The author and publisher may not be held liable, in any circumstance, for damages or loss, including but not limited to special or incidental cases. All parts and content of this book are owned and only to be used by Garry Davidson. Law prohibits distribution of anything contained within this transferred material without written consent from the author to distribute this exact material. Distribution in any form will be prosecuted to the fullest extent of the law, Internet provider notifications, and civil lawsuits. By reading this material you agree that you understand what follows is for educational purposes only. You also by reading this book agree that you will check, or do already understand, and will abide by all state, federal and local laws, rules, statutes, regulations and community standards in the use of this material. If necessary, you will seek proper legal or professional advice beforehand. To the authors knowledge, information contained within is accurate and up to date. The author and publisher accept no liability for inaccurate information that may be contained within. By reading any further you agree that the author of this material shall not be held responsible for any resulting consequences of any actions you may take.

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Table Of Contents Introduction

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Your Body Is Designed To Fast Intermittently

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The 3 Big Fasting Spooks

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Can You Really Lose Weight And Blast Away Man Boobs With Intermittent Fasting? 12 Is Intermittent Fasting Just Another Low-Calorie Or Starvation Diet? 15 Can You Grow Muscle While Fasting?

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How To Train While Intermittent Fasting

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How To Lose Man Boobs With Intermittent Fasting

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Getting Started With Your New Intermittent Fasting Lifestyle

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Garry's Typical Fasting Day

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Perhaps The Single Most Important Benefit of Intermittent Fasting? 35 Where Can You Learn More About Intermittent Fasting?

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What Can YOU Do To Help?

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Other Books By Garry Davidson

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Intermittent Fasting For Fat Loss The trouble with losing weight today is there are too many different diets for us to try. There’s paleo, Atkin’s, south beach, acid-alkali, the zone diet… the list goes on. I really think most of these diets could work if people would just stick with them long enough. The trouble though, is people don’t stick to diets. According to UCLA researcher Tracy Mann, more than two-thirds of people who go on a diet, end up regaining more weight than they lost within just 2 years. The reason diets don’t work is they are all in some way restrictive - you have to avoid some of your best foods, or they require too much work - learning to cook different types of food from what you normally eat. Also, many of the modern diets neglect the single most scientifically proven method for body fat reduction - sustained calorie restriction. Calorie restriction is a bit of a double-edged sword. It’s effective if you can sustain it for the rest of your life, but it can feel so restrictive that most people end up with rebound weight-gain. Ideally, we want something that is proven to work scientifically (i.e. restricts your calories), doesn’t require any extra work, and is easy to stick to. After a lifetime of searching, I’ve come across one method that does all three, and guess what? It isn’t a diet. Intermittent fasting is a cool, easy and fun way to restrict your calories without feeling deprived, and without requiring any extra work. Unlike with most diets, intermittent fasting trims away the fat, while giving you more free time and saving you money. I’ve been experimenting with intermittent fasting the last few months. It has helped me reach new levels of leanness, and unlike with traditional low-calorie diets, I’ve had a good time doing it and it hasn’t made me feel one bit deprived. More importantly, my clients who are trying it are reporting some powerful results in their chests. When I looked into it, I realized that intermittent fasting causes some powerful hormonal changes in your body that can help shrink your man boobs.

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“But Garry, I thought you kept saying there's more to losing weight and especially to losing man boobs, than just calories-in VS calories-out?” Well of course, I still stand by that statement. Though calories-in VS calories-out isn't everything, the studies show that sustained calorie-restriction does at least help with weight loss (c'mon, you only have to look at one of those Red Cross ads to know what I'm talking about). The fact is, you'll get great results when you eat the right types of food for losing man boobs, but when you combine this with sustained calorie restriction, your results will go through the roof! This is especially true if you are overweight, but also works if you are a skinny guy with man boobs. The key however, is sustained calorie restriction. I don't know about you, but I sure as hell don't have the willpower to severely restrict my calories for the rest of my life, knowing every day there's a McDonald's just around the corner, with a juicy quarter pounder with my name on it, dripping with animal-fat from the edges. Mmmmm. The key then, is to somehow restrict your calories without feeling like you are starving yourself, without avoiding your favorite foods, and without getting all depressed and cranky. One way I've recently learned to achieve this is through intermittent fasting.

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Your Body Is Designed To Fast Intermittently Intermittent fasting is in our nature. Our very DNA is programmed to benefit from intermittent fasting, just like it is programmed to benefit from exercise, cold showers and good nutrition. The reason we have man boobs and obesity today is because we live in an artificial environment, one where there is little need for exercise, and where we are exposed to man-made chemicals and all the wrong types of food. Another thing that's rather artificial about our lifestyle is the fact that we have access to all types of food 24/7, all year round, at a moment's notice. As soon as you experience the slightest twinge of hunger, you can get up, pull open the fridge, and chow down on a ready-made sandwich. We know from anthropological studies, that humans were at their healthiest and most robust during the paleolithic era over 10,000 years ago. Some reports have it that the average guy during that era had the same physical health and build as today's most elite Olympic athletes. Unlike most people will have you believe, food was generally quite plentiful for hunter gatherers in the paleolithic era. Despite this, these guys still had to work for their food, and for whatever reason, refrigerators were out of stock all over the world (yeh, ain’t that strange? :p), so they couldn't hunt or gather in bulk. Whenever they needed to eat, they had to go through the arduous process of hunting down an animal, carrying it back home, plucking it or skinning it, cutting it up and cooking it. I'm sure there were times when they just couldn't be bothered, and preferred to stay hungry a while. There were also times when they were occupied by other things, like traveling (hunter-gatherers were nomads, they moved around a lot, going where there was more food, never settling down for long in one place) and tribal wars, and times when food WAS scarce. Over time, our bodies have come to expect intermittent periods of deprivation. They have learned to use these periods of intermittent fasts to their benefit.

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When you don't fast intermittently, when your body is constantly bombarded with calories and the need to digest food, it's no wonder then that we end up with modern diseases like cancer, diabetes, heart disease, obesity, and even man boobs. Studies have in fact found that when you fast intermittently, your body undergoes metabolic changes that protect you from life-threatening disease like cancer, rheumatoid arthritis, hypertension, asthma, diabetes, cardiovascular disease, dementia and more. Intermittent fasting even helps delay the most life-threatening condition of them all - aging. When it comes to losing man boobs, fasting intermittently, aligns your body with nature, and losing man boobs naturally is all about aligning yourself with nature. The trouble though, is a lot of people nowadays are afraid of fasting. The diet and bodybuilding industry, and the media in general have cast an evil light on the most intuitive method of body fat reduction.

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The 3 Big Fasting Spooks There was a time when I was totally opposed to fasting. I used to believe that hunger was public enemy #1. This belief was instilled in me by the bodybuilding community, which generally supports the notion of having 6 or more meals a day. Now unlike most advocates of intermittent fasting, I'm not opposed to having 6 meals a day, it actually worked really well for me. The first time I ever saw my abs was when I was on a calorie-counting, 6-meal-a-day plan. The reason 6 meals a day works, is because you're having smaller portions (hence lower insulin secretion), and you are less likely to binge because you don't get hungry. It generally makes you more disciplined around food. But most of the arguments used by the eat-frequently crowd today are totally false. They’ll have you believe that fasting at any time – going without food for more than 3 hours – will kill your metabolism, break down your muscles, and condition your body to store more fat. Some people go so far as to break their sleep during the night, just so they can get up every 3 hours and eat some protein. Seriously?? How crazy is that?

What The Diet Industry DOESN’T Want You To Know… Now I’m no conspiracy theorist, but it seems that big industries like the bodybuilding and diet industries, greatly benefit from promoting the 6-meala-day plan, and attacking the notion that fasting could be of any benefit to us. Most people are either very busy or very lazy. We don’t have the time or energy to prepare and eat 6 home-cooked meals a day. If we had to have a protein source every 3 hours to maintain our metabolism and muscle mass, then we’d resort to buying protein shakes, supplements, meal-replacement shakes, and other alternatives to real food - all of them very expensive, and all of them very profitable for these industries. The only person who stands to benefit from intermittent fasting is you. No one can profit by advising you to fast. I could sell you a book on intermittent fasting, but there’d be no recurring payments, nothing I could get you to depend on, like pills, supplements or meal-replacement shakes. For

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this reason the diet and bodybuilding industries have gone through great lengths to demonize all forms of fasting. See, the truth is, the diet industry’s arguments against hunger and fasting only apply to long-term calorie restriction. Studies have shown they have no bearing whatsoever on short term, intermittent fasting for up to 3 days. Here are three of the biggest fasting spooks that may in the past have prevented you from enjoying the countless benefits of intermittent fasting: Spook #1: Fasting Kills Your Metabolism Though a chronic, low-calorie diet will lower your metabolism and result in muscle break-down, there is nothing “chronic” about intermittent fasting. There have been too many studies that show short-term, intermittent fasting does not lower your metabolism. For example, in a study at the University of Nottingham, England, 29 men and women were made to fast for up to 72 hours. The study found that during the fast, there was no change in the subjects' metabolic rate. So that's 3 days without food, and we've got people on the net saying you can't go 3 hours without your metabolism taking a dive. Spook #2: Fasting Causes Muscle Break-Down Even in long-term calorie restriction, you can maintain muscle mass, as long as you do resistance training. Drug-free bodybuilders for example, are known to severely restrict their calories from 16 to 20 weeks before a contest, so they can get shredded by losing fat, while at the same time, working on maintaining muscle mass by continuing with their bodybuilding exercises. When it comes to short-term, intermittent fasting, research clearly shows that fasting for as long as 72 hours, neither increases muscle breakdown, nor slows down muscle growth. This is true, regardless of whether or not you are exercising, and happens largely because of an increased release of growth hormone during short periods of fasting. Spook #3: Fasting Kills Exercise Performance There are numerous studies (like this study on Tunisian footballers during Ramadan, measuring speed, power, agility, endurance and dribbling © 2013 Garry Davidson – All Rights Reserved

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skills) that demonstrate little or no effect of fasting on exercise performance. The only time fasting may be a hindrance, is on performance during ultra-long endurance activities like marathons and triathlons, when athletes typically benefit from a sports drink during the event. The only thing fasting does here is reduce the time before exhaustion. So it doesn’t affect shorter endurance events like your daily 30-60 minute morning jog. And hey, we’re not in it for the performance. We’re here to get results to look great by losing weight, losing man boobs and growing muscle. Studies suggest that doing cardio on an empty stomach actually enhances fat loss, regardless of how you perform. The bottom line is, fasting does not effect performance in anaerobic activities like resistance training and high intensity cardio, and it does not effect long duration cardio performance, unless you are going on for several hours at a time, which is something I don’t recommend anyhow. Despite the three big fasting spooks being complete fabrications, a lot of folks are still not sure whether intermittent fasting will work for them. After all, haven’t studies shown that some 83% of people who go on a traditional starvation diet, end up gaining back all the weight they lost?

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Can You Really Lose Weight And Blast Away Man Boobs With Intermittent Fasting? From all the scientific studies I have reviewed, there’s no doubt that intermittent fasting is more effective at body fat reduction than traditional low calorie diets. And in my experience, it works like gangbusters when combined with resistance training and a low carb, high protein, high fat diet. Intermittent fasting reduces body fat via multiple different mechanisms. Here are a few of the more important ones. Increases Growth Hormone Growth hormone is one of the most powerful fat burning hormones in the body, so much that many a celebrity has been caught illegally injecting this stuff to prepare for a movie role. It’s well documented in the studies that growth hormone stimulates both lipolysis (the breakdown of fat from fat stores), and fat oxidation (the burning of fat for energy). We also know from multiple studies that growth hormone is increased during fasting. For example, in a study at the Intermountain Medical Center Heart Institute, a 24-hour fast was found to increase growth hormone by almost 2000% in men. It’s interesting to note that growth hormone is only elevated during complete calorie restriction through fasting. It is not elevated in even very ultra-low calorie diets. Decreases Insulin Levels And Increases Insulin Sensitivity Your body releases insulin after a meal to control the level of sugar in your blood. Insulin helps move sugar from your blood, and into your cells. Insulin is also the single most important regulator of fat metabolism in the body. One of the prime roles of insulin is to cause your body to store more fat. Insulin also blocks the enzymes the body needs to break down and burn fat. So when you have chronically raised levels of insulin, not only do you store more fat, but your body is also physically incapable of breaking down or burning any fat.

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It just so happens that short-term fasting has a powerful effect on reducing insulin levels. In a study in the American Journal of Clinical Nutrition, fasting every other day for 22 days was found to reduce insulin levels by 57%. Studies show that intermittent fasting also increases insulin sensitivity. When you overeat, and especially when you are on a high carbohydrate diet, the constant secretion of insulin makes your cells become insulin resistant. When your cells are insulin resistant your body releases more insulin in an attempt to overcome the resistance, leading to chronically elevated levels of insulin. When you increase your insulin sensitivity, your body doesn’t need as much insulin to do the job of controlling your blood sugar levels. Increasing insulin sensitivity means less insulin floating around in your body. Reduces Inflammation A high estrogen to testosterone ratio in guys with man boobs, leads to high levels of chronic inflammation in the body. Overeating and being overweight also lead to chronic inflammation. But it also works the other way. So long as you have chronic inflammation in your body, it becomes notoriously difficult to lose weight, or to reverse the estrogen:testosterone ratio so you can lose your man boobs. It’s a vicious cycle. The more overweight you get, the more inflammation there is, the more inflammation, the more overweight you get. You need something drastic to break the cycle, and intermittent fasting is the key. Studies on Muslims who fast during Ramadan, have found that intermittent fasting significantly reduces chronic inflammation in the body. There are multiple other studies that confirm this as well. -----Other mechanisms via which intermittent fasting induces body fat reduction, include increased glucagon, increased catecholamines, reduced blood glucose, and increased cellular cleansing (a process called ‘autophagy,’ a whole topic in itself). © 2013 Garry Davidson – All Rights Reserved

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Intermittent fasting works so well because it metabolically primes your body for fat-loss, by increasing all the hormones and enzymes that help burn fat, and decreasing the hormones that prevent the burning of fat. It also creates a calorie deficit, and helps you do this without making you feel like you’re starving and restricting yourself all the time. It’s easy to comply with, and it preserves your muscle mass. Way I see it, intermittent fasting is win-win in every possible way. It’s no wonder then that multiple studies (here, here and here) show that intermittent fasting is a viable method for weight loss in obese and nonobese men and women.

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Is Intermittent Fasting Just Another Low-Calorie Or Starvation Diet? “Simply choosing to not eat is easier than any “diet” I have ever tried” …Mark, Chest Sculpting Client Make no mistake. Intermittent fasting is not a low-calorie diet, nor is it in any way a starvation diet. In fact, it’s not any form of diet at all. With intermittent fasting, you simply decide not to eat anything for 16-24 hours, just once or twice a week. This will help to seriously restrict your weekly caloric intake, even though you'll be eating as much as you want on nonfasting days. Heck, studies even suggest that if you eat extra on non-fasting days and have no net calorie restriction at the end of the week, you still benefit from intermittent fasting because of the way episodic deprivation of food conditions your body to process nutrients and burn fat. It appears that intermittent fasting may be one of those gene reprogramming activities that “turns on” certain genes responsible for breaking down fat and losing man boobs. Intermittent fasting is to low-calorie diets, what high intensity interval training (HIIT) is to long duration cardio. Studies show that if you do HIIT just 3 days a week, you’ll burn more fat and grow/preserve more muscle than if you do long duration cardio every day of the week. Even though you’ll burn more calories with long duration cardio, you get better results with HIIT because unlike with cardio, HIIT reprograms your genes to burn fat and grow muscle in the long-run. In the same way, short bursts of eating nothing by fasting is far more intense than a grudgingly slow and boring low calorie diet that goes on for weeks and weeks on end. Fasting turns on genes and stimulates hormones and enzymes that a low calorie diet does not. We know for example, that growth hormone is not elevated in a low calorie diet, but is elevated in the fasted state.

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In the end though, all you really want to know, is…

Is Intermittent Fasting More Effective Than Chronic Low Calorie Dieting? In a review published in the journal Obesity Reviews, intermittent fasting was found to be “equally as effective in decreasing body weight and fat mass” as low-calorie dieting. Aww heck, so why do we bother? Well the study also found that intermittent fasting is “more effective for the retention of lean mass”. That in itself can make all the difference between failure and success. Maintaining your muscle mass means you maintain your basal metabolic rate, so it becomes easier and easier to lose more body fat over time. But perhaps more important than maintaining lean body mass is the fact that…

Intermittent Fasting Is Easier To Follow Than Any Diet I could go on forever about the benefits of intermittent fasting over a chronic low-calorie diet (hey, maybe I will in my newsletter), but the single most important factor that decides whether a certain fat loss or man boob reduction regimen will succeed or not is compliance. The statistic of 83% of people regaining all their weight and more within 2 years of having started on a low-calorie or starvation diet, does not apply to intermittent fasting. Dieting is miserable, intermittent fasting is fun, enjoyable and positively challenging. It makes you more productive, and, unlike traditional dieting, it enhances your life. Heck, I’ll admit that even the paleo-style low-carb diets I highly recommend can be miserable when you’re starting out. I’ve always loved my carbs - ice cream, biscuits with my tea, coca-cola, cakes, croissants. Until you get creative and good enough at cooking to find equally delicious, high protein, high fat foods to replace those carbs, you’ll be miserable! Plus it’s no secret that high protein/high fat diets can be a strain on your wallet. Low-calorie dieting in particular, is months of pain and suffering. © 2013 Garry Davidson – All Rights Reserved

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You’re never able to eat the foods you love, saving all your favorite foods for that occasional cheat day. From the millions of people who have tried it, we know low-calorie dieting is a long, drawn-out march to failure. Unlike with intermittent fasting, all types of diet require you to think about food all the time - what can you eat, what can’t you eat? When should you eat? How much should you eat? According to Brian Wansink’s book, “Mindless Eating”, we make as many as 200 food related choices every single day. Believe me when I say, that for most people, it is a relief to finally not have to think about food at all on those fasting days. As my client Mark tells me, “Fasting is one choice I make at the beginning of the day “I am not eating today” and the rest is easy.” Many of my clients and customers who have started on intermittent fasting, tell me how their fasting days are their most productive. They are astounded by how much free time they suddenly have. As a general rule, I fast on my busiest days of the week. Not only does this make it easier to fast (no time to think about food), but I also get more done. Not only do you get to be free of food-related thoughts and activities on your fasting days, you also don’t have to think about food so much on your non-fasting days. This is because as a general rule, you can eat whatever you like and however much you like on your non-fasting days. Though you’ll get better and faster results if you go low-carb, you certainly don’t have to. Your fasting days will condition you to eat less and eat healthier, without you even trying. It’s so simple. You either eat or you don’t. When you go to a restaurant, you either order nothing (maybe a glass of water), or you order your favorite dish with desert. Compare this to dieting, where you constantly have to worry about what you order when you eat out, and then feel bad if you eat too much or eat too many carbs. Unlike dieting, intermittent fasting is also easier to handle when you go on vacation. Eating away from home suddenly becomes easy when you no longer have to worry about special meal requirements, and no longer have to feel bad about cheating. With intermittent fasting, there really is no excuse. You can’t say you don’t have the time for it - intermittent fasting gives you more time. You can’t © 2013 Garry Davidson – All Rights Reserved

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say that you can’t afford it - intermittent fasting significantly reduces your grocery bill. The only question is, does it really work? Won’t you just binge at the end of your fast and undo everything?

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Can You Grow Muscle While Fasting? The general notion is that you can’t grow muscle while on a calorie deficit. Bodybuilders are known to go through a “bulking” phase, where they have a calorie surplus. During this phase they both grow muscle and put on fat at the same time. Then, before competition, they go through a “cutting” phase where they restrict their calories. In this phase they lose both fat and muscle, though they try their best to maintain their muscle mass by continuing to lift weights. We discussed earlier how when you fast intermittently, your growth hormone levels go up in an attempt to preserve muscle mass, and that intermittent fasting is more effective than low-calorie dieting at preserving muscle mass while losing body fat. Bodybuilders would do good to do intermittent fasting rather than go on a traditional calorie restricted diet during their cutting phase. But what if you wanted to do more than just preserve your muscle mass, what if you wanted to grow muscle while losing body fat? Though ideal muscle growth happens during times of caloric surplus, if there was any one way to grow muscle while on a calorie deficit, it would be through intermittent fasting. With intermittent fasting, you have a huge calorie deficit just 1-2 days a week. Studies suggest that this severe short-term deprivation not only primes your body for fat loss, it also primes your body for optimal muscle growth. And for the rest of the week (i.e. on your non-fasting days), you can either match your body’s caloric expenditure, or have a caloric surplus. There are two mechanisms via which intermittent fasting enhances your body’s ability to grow muscle. I’ll discuss them below. It isn’t just that these mechanisms have a theoretical possibility for enhancing muscle growth, many of my clients have reported seeing sudden increases in muscle growth soon after they started fasting intermittently. It’s almost as though fasting helped to turn off a switch that was preventing them from growing any substantial amount of muscle. Reduction of Inflammation

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We discussed earlier how intermittent fasting has a powerful effect on reducing inflammation in the body. Carbohydrates are a huge trigger of inflammation, and we know that low carbohydrate diets are another key to reducing inflammation. But occasionally eating nothing via intermittent fasting works better. Studies have shown that chronic inflammation both prevents muscle growth, and causes muscle break-down. Scientists believe that rising levels of inflammation is largely responsible for the muscle loss that happens during aging. Muscle breakdown, loss of strength and trouble building muscle mass is a common feature in conditions associated with chronic, whole-body inflammation. These include chronic obstructive pulmonary disease, rheumatoid arthritis, and Crohn’s disease. The link between inflammation and inhibition of muscle growth is wellrooted in science. The new intermittent fasting trend has helped reduce symptoms for countless people suffering from inflammatory disorders like the ones mentioned above, and others like gout, hay fever, asthma and osteoarthritis. In the same way, reducing chronic inflammation via intermittent fasting has helped many people spur on sudden new levels of muscle growth they had never seen before. Enhanced Cellular Cleansing I remember reading this newspaper article some years ago about fasting being good for your brain, that it not only enhances your memory and brain power in general, but also reduces your chances of developing degenerative diseases like Alzheimer’s in old age. I was pretty intrigued by this because a client of mine who was Muslim, told me he fasted every Mondays and Thursdays, that it was a part of his religious tradition. I then read up on fasting and realized that fasting has been practiced by so many different cultures and traditions throughout history. It seems that we’ve always somehow known about the benefits of fasting, and new research is simply re-discovering these benefits. Scientists believe that the main mechanism via which fasting helps protect the brain, is by up-regulating a process called “autophagy” in brain cells. What’s interesting, is that fasting also up-regulates autophagy in other © 2013 Garry Davidson – All Rights Reserved

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cells in the body, helping to defend against cancer, liver disease and infection. Interestingly for us, fasting also up-regulates autophagy in muscle tissue, leading to reduced muscle tissue break-down and enhanced repair and growth. Now autophagy is your body’s internal re-cycling mechanism. It is responsible for the production, breakdown and recycling of cellular components. Studies have shown that when autophagy is inhibited, there is a build-up of dysfunctional cellular components, which leads to muscle fiber breakdown. Autophagy primes your muscles for growth by removing old damaged cellular components like proteins and mitochondria, allowing them to be replaced by new, fully functioning components. Studies suggest that autophagy is inhibited in the fed state, and stimulated in the fasted state. Even the smallest amounts of glucose or amino acids, or the slightest rises in insulin are able to inhibit autophagy. So while intermittent fasting may result in a net calorie restriction by the end of the week, it will also stimulate autophagy, which may help spur on new levels of muscle growth that you never could achieve before.

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How To Train While Intermittent Fasting I discuss training in my advanced training program, the Chest Sculpting Blueprint, where I give you detailed step-by-step workout routines for burning fat, losing man boobs, growing muscle and sculpting a masculine physique. Resistance training is the best type of training to preserve and grow muscle mass while intermittent fasting. Generally you want to do a full-body workout just 3 days a week. To avoid overtraining, do one compound exercise per muscle group. An example routine would be squats, bench press, bentover barbell row and shoulder-press. Forget the stuff you see in bodybuilding magazines. These long training routines where you spend 2-3 hours in the gym, 5-6 days a week, hitting each muscle group from multiple different angles, only work if you’re taking steroids. As I explain on my website, in the classic era of bodybuilding, at a time before steroids where being used in the sport, bodybuilders generally trained 3 days a week with full-body workouts rather than split-routines, allowing plenty of time for rest so their muscles could grow. Your muscles only grow while you are resting between workouts, so your rest days are just as important as your training days. The question I’d like to answer in this book, is…

Do you train on fasting or non-fasting days? When I started out, I didn’t think I had the energy to train on fasting days, so I only trained on non-fasting days. But then I came across multiple studies on Muslim athletes and Muslim bodybuilders who train during Ramadan, and was convinced that my lack of energy was just psychological. When I gave fasted training a try, I quickly realized that a few reps of a good

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compound exercise like squats, quickly weeds out any feeling of lethargy. There are no studies that show a decrease in either exercise performance or a decrease in muscle growth when you train in the fasted state. There may however, be a benefit to doing resistance training in the fasted state. Personally, when I got over my psychological barrier against fasted training, I quickly realized it was easier to train in the fasted state - I could lift more and I experienced less fatigue. This could be because of reduced inflammation, lower levels of insulin, higher levels of growth hormone, and less blood supply going to the gut (hence more for the muscles) while you are fasted. There is also a theoretical possibility that you get more muscle growth when training in the fasted state, as opposed to training in the fed state. This comes from a 2010 study in the European Journal of Applied Physiology. In the study, six male subjects were made to perform two different exercise sessions. In the first session, they exercised in the fed state (B), while in the second (3 weeks later) they exercised in the fasted state (F). The exercise protocol involved a 3x8 resistance training regimen with basic exercises like the bench press, shoulder press and leg press. In session B they received a carbohydrate-rich breakfast before training, while session F was performed after an overnight fast. In both sessions, they received a post-workout protein/carbohydrate drink. The study found that post-workout myogenic transcription factors (indicators of muscle growth) were higher after the fasted session than after the fed session. The researchers concluded that "Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy

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resistance training session." This could be because there is more muscle damage following exercise in the fasted state, resulting in increased compensatory protein synthesis and muscle growth after training in the fasted state. Though there isn’t enough research yet to confirm whether you get more muscle-growth in the long-run when training only in the fasted state vs training only in the fed state, this at least is enough to not be afraid of training while fasted.

Training Tips For The Fasting Man The best time to train while fasting, is right at the end of your fast. Assuming you are doing 16-24 hour fasts, this is the time when your body is most primed metabolically, to benefit from resistance training. We also know from numerous studies that muscle protein synthesis is elevated for up to 36-48 hours after a resistance training session. Protein synthesis starts to increase around 4 hours after a workout, and reaches a peak after 24 hours, returning close to baseline levels around 36-48 hours after your workout. During the hours of peak protein synthesis, you want to be in the fed state, so you can provide your muscles with the nutrients they need to grow.

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How To Lose Man Boobs With Intermittent Fasting Just the simple fact that intermittent fasting helps reduce body fat while preserving muscle mass, is enough to consider this a powerful method for man boob reduction. Reducing body fat will help to decrease your estrogen levels and increase your testosterone levels, hence decreasing your estrogen to testosterone ratio. In my advanced program, How to Lose Man Boobs Naturally, I discuss special tactics you can use to both increase testosterone and decrease estrogen. I also discuss how other hormones like progesterone, insulin, growth hormone, IGF-1, and prolactin are important in natural male breast reduction. There still needs to be more research before we can know how all of these hormones are directly affected by intermittent fasting. From what I’ve seen so far, it seems that intermittent fasting generally results in hormonal changes that promote the reduction of man boobs. As well as reducing estrogen via body fat reduction, we know that intermittent fasting reduces insulin levels and increases insulin sensitivity. Multiple studies have demonstrated that high levels of insulin and insulin resistance are associated with low testosterone levels in men. A 2005 study in The Journal of Clinical Endocrinology & Metabolism found that insulin resistance actually directly inhibits the Leydig cells in your testes from producing testosterone. I find it laughable that people worry their testosterone levels will decrease when they fast, when it’s widely known that testosterone levels are at their highest early in the morning, just after an overnight fast! Though it’s true that longer fasts lasting several days can lead to a slight decrease in testosterone levels, there is no evidence to suggest this happens during

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intermittent fasts of 16-24 hour duration. So, the bottom line, will intermittent fasting help you to lose man boobs? The simple answer is yes. Though there isn’t much evidence to suggest intermittent fasting causes a direct shrinkage of chest fat, the least it will do is help to decrease your estrogen to testosterone ratio by reducing body fat and improving insulin sensitivity.

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Getting Started With Your New Intermittent Fasting Lifestyle The best way to go about intermittent fasting is to treat it as a challenge. It’s awesome how a lot of intermittent fasters develop a competitive attitude and have discussions about their longest ever fast. Some guys have fasted 36-48 hours, while others have gone 5 straight days with nothing to consume but water. The legendary Vince Girona was known to once fast for a full 40 days! At the end of it he reported being stronger and more full of energy than when he started. How long can you fast for? What is your own personal fasting record? Among us intermittent fasters, competing for your own personal longest fasttime is no different from gym-goers trying to set a new bench record, or runners trying to achieve their fastest mile. Though I don’t recommend you routinely fast for longer than 24 hour periods, it doesn’t hurt to challenge yourself to push the boundaries as far as you can on occasion. On some days when it comes time to break your fast, you’ll realize that you’re just not hungry. Take this as an opportunity to try and break your record.

How Long Should You Fast For? From most of the studies I’ve come across, it seems a 24 hour fast just 2 days a week is plenty to give your body the adaptations it needs to burn body fat while maintaining muscle mass. A lot of these studies however, don’t actually measure what happens before the 24-hour mark. The few that do, show that it’s still extremely

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beneficial to fast for as little as 16 hours, with many extra beneficial changes occurring between 16 and 18 hours, so try to push it to 18 hours if you can. I personally fast for 18 hours at a time, and feel totally satisfied on days when I feel I have to break my fast at the 16 hour mark.

“What If You Find It Too Difficult?” Everyone already fasts 8-10 hours while they sleep. Fasting is so easy you do it in your sleep every day. All you need to do is extend this fasting period an hour at a time. I started out by fasting just 12 hours. I’d start my fast at 12am, then break my fast at 12pm. Studies show that even just a 12 hour fast can be very beneficial for your health. As your body adjusts to the 12 hour fast, you can start to push the boundaries a little at a time. Start breaking your fast at 1pm, then 2pm. At the same time, start your fast earlier before you go to bed. If you have your dinner at 8pm, and break your fast the next day at 12pm, that’s a 16 hour fast right there! This is exactly how I did it. I pushed the boundary an hour at a time, until I got to doing 14 hours, then 16, then 24. 24 hours is still a bit of a challenge for me, so I like to maintain my fasts at around 16-18 hours, 2 days a week. This is so easy, and yet the benefits have been astounding.

What Days Of The Week Should You Fast? It’s better to space it out. Better to have two 24 hour fasts than one 48 hour fast in the week. I personally like to fast on Mondays and Thursdays, but you don’t have to stick to any stringent regimen. Fasting is easiest when you are busy, so you might want to pick the busiest days in your week to fast.

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Sneaky Tactics For Beating The Hunger I like to drink plenty of water during my fasting days, it really helps to keep the hunger at bay. Despite drinking water to your heart’s content, you will get sudden attacks of hunger. Usually, these hunger attacks don’t last much longer than a few minutes. If you just wait it out, it goes away and you find yourself lasting for a good few more hours. But what if it doesn’t go away? I find that drinking a hot zero-calorie beverage like green tea, black tea and black coffee really helps. It’s almost as though the heat tricks your body into thinking you just had a hot meal. And here’s a super-ninja tactic… Exercise. Wha? Ya heard me. Exercise. “But doesn’t exercise just make you hungrier?” Next time you’re fasting, give it a go and you’ll found that exercise does very much the opposite - it can totally kill your hunger for a good few hours! In my early days of intermittent fasting, when I got hungry, I decided to just go for a walk. I’d feel depleted of energy in the beginning, but after some 10-20 minutes of walking, the hunger and feeling of lethargy would completely vanish. I’d come back from my walk, feeling as though I hadn’t been fasting at all, and could go on fasting for a good few more hours! The same would happen if I lifted weights, or even did a set of 30 pushups.

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I thought it weird at first, but later discovered a scientific explanation. When you go for a walk in the fasted state, your body almost immediately starts to up-regulate the fat-burning process to provide fuel for your walk. When your fat stores are broken up, it releases “glycerol”. Your body can use glycerol to produce glucose via a process called “gluconeogenesis”. This new glucose can be used to replenish your blood sugar levels, thereby totally killing your hunger. Also, during anaerobic forms of exercise like lifting weights or doing a set of pushups, your muscles produce a by-product called “lactate”. It’s wellknown that both lactate and glycerol are two of the most important precursors of gluconeogenesis in the body. So really, any type of exercise can boost blood sugar levels and get rid of those hunger cravings for a good few hours.

Cheating During A Fast There are those who consider having a small less-than 100 calorie snack being OK as part of a fast. Meaning that less than 100 calories won’t break your fast. Now while it’s far better to go through a whole fast without even taking in a single calorie, it’s also true that those 100 calories could be the difference between you giving up your fast early at 14 hours, VS pushing through to the almighty 24-hour fast or longer. My longest ever fast was 36 hours, made possible by a large latte with full cream and two teaspoons of sugar. It was an eventful day. I went to visit my niece, when her mom, who was 7 months pregnant, fainted from low blood pressure. I called the ambulance and went into hospital with her.

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By the time she was seen by the doctor in the maternity unit, it was around 3.30pm. She came back to the waiting area to wait for her test results, and I decided to get her and my niece a sandwich, some snacks and a large latte. Being on my fast, I was salivating like crazy as soon as I saw the delicious range of sandwiches in the hospital canteen. I suddenly realized how hungry I was, and even felt a little weak and light-headed. I was over the moon when my sister-in-law refused to have the latte. By then it was 4pm - the 16 hour mark, a perfect time for me to break my fast. I would have gobbled up whatever was left over from her and my niece’s snacks and sandwiches too, but they were hungry enough to finish everything. The canteen was too far away, and there were too many security checks to get back into the maternity unit, so going back there wasn’t an option. By the time I finished my latte, my brother had made it to the hospital, so I let him take over and started to make my way home. That latte had filled me with so much energy that I decided to walk the whole 7 miles! That one latte, combined with the extra gluconeogenesis from my epic walk, kept me going for the rest of the day. I was a little peckish just before bed, but I wanted to prolong my fast as long as possible, just to see how far I could go. I woke up the next morning and had myself a hearty breakfast, with two eggs fried in butter, toast, beans and steak. It was the most satisfying breakfast I ever had, knowing I had just broken my own personal fasting record at 36 hours. Anyway, that story went on for a little longer than I planned, but the bottom line is that latte with cream and sugar made it possible for me to fast for 36 hours as opposed to just 16. AND it allowed me to do a 7-mile walk during the fast.

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The one thing I would advise you do differently, is to avoid the sugar. The main thing you want to avoid during a fast is any release of insulin. Sugar and carbs in general are the most insulinogenic. Proteins are insulinogenic as well, but they are not as bad because they also result in glucagon release. Glucagon is the anti-insulin hormone. It negates many of the fattening effects of insulin. Fats are the most preferable during a fast, since studies show that fat on its own causes no release of insulin whatsoever. While writing this section, I’m 17 hours, 19 minutes into a fast. Just 30 minutes ago I was ravaged with hunger and didn’t think I could go on. Now I just finished a cup of tea with a teaspoon of double cream (no sugar), and I feel no worse off than if I had been eating all day, happy to go on for another few hours.

The Single Most Important Factor That Makes Fasting Easy Now though it seems in the above story that I owe my 36-hour fasting record to a latte, that’s not entirely true. Though the latte helped, the single most important factor that allowed me to reach the 36-hour mark, was that mindset of seeing that fast (and every other fast) as a challenge - something to conquer, kind of like climbing Mount Everest. No-one would be able to climb Mount Everest unless they saw it as a challenge. When you see a fast as a challenge, you come out of it with a powerful sense of accomplishment. It’s this feeling of accomplishment that prevents you from bingeing and overeating after your fast. This little mindset shift is so important, that I’m willing to say that it’s probably the single most important factor that makes intermittent fasting superior to other forms of dieting.

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Garry's Typical Fasting Day Alright, so the night before I have my dinner at 10pm, then go to bed at midnight. This took a bit of getting used to because I’ve always been used to having midnight snacks just before bed (yeh, a terrible habit). Once you’re used to it though, it’s no big deal. The earlier you can start your fast the night before, the easier your fast will be. Sometimes I start my fast at 8pm, sometimes at 6pm. But let’s assume in this example that I start at 10pm. Next morning I get up at 6am - I’ve already fasted 8 hours, easy peasy. And I know I know, I should sleep 9 hours for maximum testosterone levels, but I’m so busy these days and have so much stress, lol. Shhh don’t tell anyone. I’ll re-train myself into sleep longer when I sort out my life. Seriously, I mean it. Also, my man-boobs haven’t grown back because I’ve got my diet and exercise in order. Now, I normally get hungry by around 9am. Back in the day I used to curb this hunger by having some green tea. Green tea is known for its fat-loss benefits. But green tea is also the most disgusting drink I’ve ever had to consume. It’s worse than medicine. Thankfully, I’ve found a method that’s 10x more effective. I’ve found that if I do a high intensity interval training (HIIT) workout in the morning, as early as say 7am, I don’t get hungry until around 2pm. What do I do when I get hungry at 2pm? I do my weight-training workout! That keeps me going until 4pm and beyond. 4pm is the 18-hour mark. I allow myself to eat at this point even if I’m not hungry (usually I’m not, and can go on to around 7pm). If I feel like pushing the boundaries, I’ll go on and see if I can go for the full 24-hour fast, but I don’t beat myself up if I don’t. Anything beyond 18 hours for me is a bonus. Now, if you’re at work and you can’t get in a weight-training workout

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at 2pm, you can always pull out a set of bodyweight squats. You don’t need more space for this exercise than what you get in a toilet cubicle. Studies have shown that bodyweight squats work very well for weight loss. In my own experience, they’re also great for curbing that hunger.

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Perhaps The Single Most Important Benefit of Intermittent Fasting? So here’s what we’ve discussed so far on the benefits of intermittent fasting: •

• • •

• •

It’s a cool way of restricting your calories without feeling deprived. You challenge yourself just twice a week to see how long you can go without food. Short, intense fasts cause powerful metabolic changes in your body that even ultra-low calorie diets don’t. These metabolic changes allow you to burn fat and preserve muscle mass without depriving yourself for the rest of the entire week. It liberates you from having to think about food all the time - both on fasting and non-fasting days. You’ll have more free time, and be more productive, especially on those fasting days. Unlike with low-calorie diets, it’s a fun and challenging lifestyle change you can easily stick to for the rest of your life. You can still enjoy your favorite foods

The benefits really do go on and on. I didn’t even mention the numerous health benefits in the list above. But there’s one thing I haven’t yet mentioned, and I really think it’s the single most powerful benefit of intermittent fasting. Intermittent fasting permanently changes your body’s behavior around food. As your body adapts to those fasting days, it’s almost as though your stomach shrinks - like a natural gastric-band effect - you know that dangerous surgery that costs anywhere between 15 and 30 thousand dollars? You’ll find, as your body adapts to fasting, you can longer handle as much food on your non-fasting days. Your portion sizes will go down

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automatically, without you even trying. You’ll find yourself doing little minifasts throughout the day, simply because you can without getting hungry. Heck if you’re fasting for 16-24 hours on fasting days, what’s an 8-hour fast on non-fasting days? Intermittent fasting is really the best way I’ve found to break that cycle of obsessive compulsive eating, to break the need to constantly be eating all the time. Intermittent fasting can cure you of your food-addiction, and this alone is the biggest game-changer I’ve ever seen, especially for guys who have been fat all their lives, guys who have tried it ALL with no success. If you feel like you’ve tried every diet that’s out there and had no success, I really think you should make intermittent fasting a part of your life. Sometimes, all you really need is to train your body to eat less. 80+ million people in Ethiopia can’t be wrong. Though low-carb diets really do work, the single most sure-fire way to reduce body fat is to cut the calories, and intermittent fasting is the only way to do this while still feeling and looking great all the time.

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Where Can You Learn More About Intermittent Fasting? This is just a quick book I whipped up in a few days, and I’m giving away for free to my loyal customers. If you want something with years of research behind it, and more thorough, detailed and solid info on how intermittent fasting can change your life, then I really think you’ll benefit from reading the same book that introduced me to intermittent fasting. It’s called Eat Stop Eat by a Brad Pilon. Intermittent fasting is Brad Pilon’s specialty. Brad has spent most of his life researching different nutritional methods for body fat reduction. In the end he decided that intermittent fasting was by far the most effective method for both reducing body fat, and preserving muscle mass. Brad is a keen bodybuilder who practices what he preaches. Here are some pictures of how he himself progressed while on the Eat Stop Eat program.

The first picture on the left is before Brad started on the Eat Stop Eat program. Notice how by the final picture he has become more toned and

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rugged-looking, and has even put on more muscle mass. Now Brad isn’t the perfect example to look at, since he looks like he’s been trim’n fit from the beginning. But what will amaze you are some of the success stories on the Eat Stop Eat page. You can take a look at them here.

About The Eat Stop Eat Program The Eat Stop Eat program really changed the way I look at nutrition. I’ve had a lot of success with a low carbohydrate diet. I realized though that for some of my clients, a low carb diet on its own was taking a long time to take effect in terms of body fat reduction. Eat Stop Eat made me realize that the simple problem was they were eating too much. I knew this was the problem, but didn’t know how to get my clients to restrict their calories without feeling deprived and suffering from low mood, low testosterone, rebound weight-gain and the myriad other sideeffects of low-calorie dieting. In Eat Stop Eat, not only does Brad convince you - with plenty scientific evidence - of why intermittent fasting works, but that the Eat Stop Eat lifestyle is actually better than a lifestyle where you are always eating in abundance. Seriously, when you train yourself to fast just 2 days a week, you’ll have a lot more freedom around food than you ever had before. It suddenly becomes easy to say “no” to junk food, and even when you do eat it, you really don’t feel bad at all. You also find yourself eating less on nonfasting days without feeling deprived in any way. Sure, Eat Stop Eat is just another name for intermittent fasting, but it’s great to have a pioneer in the field really convince you that it works, before you take the plunge and go for the intermittent fasting lifestyle. In his book, Brad does more than just convince you that intermittent

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fasting works. He goes on to tell you about different ways that you can do intermittent fasting, for example, the dinner-to-dinner fast and the lunch-tolunch fast on page 111. He also advises you on how to eat on non-fasting days, and has a detailed section on how to train while on the Eat Stop Eat program. Just like me, Brad advocates doing resistance training while fasting, but Brad has his own way of going about it, and I do recommend you take a look. Anyway, I won’t get into much detail here. I don’t want Brad Pilon to hijack all the space in my book. Here’s a copy of the contents page in the Eat Stop Eat program. I’m not sure I’m allowed to show you, but hey, I won’t tell anyone if you don’t :p.

Some Things I Don’t Like About Eat Stop Eat

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Like in a lot of other books out there, Brad demonizes all other forms of dieting (especially on p31 of the book), as though intermittent fasting is the only method that works. I really don’t think this is true. Just because intermittent fasting works, doesn’t mean other methods don’t work. Intermittent fasting is just one piece of the puzzle. A lot of people find it's the only piece of the puzzle they need, but there's no doubt it works best when combined with a good low carbohydrate diet. In my opinion, Brad also gives too much weight to the whole calories-in VS calories-out theory of body fat reduction. Though reducing your calories does help you to reduce body fat, we also know that your hormones play a big role in deciding whether you store any of the calories you take in as fat. Your hormones (and hence the amount of fat you store) are controlled largely by the type of food you eat. They are also positively influenced by intermittent fasting, regardless of whether or not you have a net calorie deficit.

Will You Benefit From Eat Stop Eat? The reason I recommend you get yourself a copy of Eat Stop Eat, is because although fasting is easy for me now, in all honesty it wasn’t easy at all when I got started. Actually, the first time I started intermittent fasting, I quit because I hated and dreaded my fasting days. Fasting is easy once you get used to it, but takes a few weeks of effort and willpower to get yourself into the flow of things. The one thing that will keep you going in those first few weeks, is being convinced that intermittent fasting actually works. You’ll never truly be convinced until you see it working for yourself, but the next best thing is to have an expert in the field explain it to you. And Brad Pilon’s book is currently the only book I know of that does this really well. So click here to get yourself a copy of the Eat Stop Eat program.

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What Can YOU Do To Help? 1. Send Me Your Reviews & Testimonials What did you think of this book? I’d really appreciate a review. Also, how did you get on with intermittent fasting? Did you lose weight? Did it help to flatten out your chest? How did it change your life? Please let me know by filling in the form below: http://chestsculpting.com/your-fasting-for-fat-loss-review-testimonial/ 2. Share Your Comments On My Site There's so much more I have to share with you on how to lose man boobs using natural methods. One thing you can do to help keep me going is to post a comment on my new article on intermittent fasting: http://chestsculpting.com/intermittent-fasting-for-fat-loss-how-to-fast-to-loseweight/ Let everyone know your experience with intermittent fasting, what you think of the article, or what you think about this book. This will really help to get the community together, so more people find out about this newsletter. The more people I get on the newsletter, the more time I can devote to getting you the best help I can. 3. Share The Above Article On Facebook If you think it deserving, sharing the above article on Facebook would also help ;). 4. Let Me Know Of Any Faults

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Also, feel free to let me know if there are any faults with this book. Anything I can improve upon? Anything I've missed out? Heck you can even tell me about typos. You can email me at [email protected] I really appreciate your help.

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Other Books By Garry Davidson The Chest Sculpting Blueprint •

Why push-ups and bench presses could be making your man boobs bigger and what to do about it

•

The 45 minute flat-chest promise. Get a rock hard chest in just 3 days a week.

•

The secret to revealing your pecs without living in the gym (chest exercises you've probably never heard of).

•

Blast away man boobs and forge an iron chest with the 12-week Chest Sculpting workout plan.

•

Lose man boobs and excess chest fat using the unusual power of Hormonal Training.

•

Discover delicious ways to “tickle your system” into burning fat throughout the day and even while you sleep!

Purchase | Watch Intro Video -----------------------------------------------------------How To Lose Man Boobs Naturally •

Insider secrets on how I help my private clients to blast away their man boobs in record time.

•

What’s the best exercise for losing chest fat?

•

Hormone balancing methods I used to flatten my chest in just a few weeks.

•

Foods that make your man boobs bigger, and foods that make ‘em shrink.

•

How to boost testosterone naturally – unusual methods you won’t read about on the net.

•

The one biggest secret nobody tells you about losing man boobs

•

Shrink puffy nipples with these unusual hormonal methods

•

Signal your body to shrink chest fat first, before losing fat anywhere else

Purchase | Watch Intro Video © 2013 Garry Davidson – All Rights Reserved

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