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Scott, I need to lose 15 pounds of body fat very quickly before our vacation. I am interested in your fasting plans, however I like to exercise first thing in the morning so how would you adjust the timing of the fasted time periods in that case? Do I need to have the same fasting schedule every day of the week?

Yes, you can earn great body fat loss success when training first thing in the morning and eating breakfast following training, before starting a fasted period. The timing and length of your fasted periods should change several times per week based on your needs and this happens to be very important for maximizing rates of fat burning. Changing up the fasted period timing — hence the name flexible fasting — helps to prevent the body from getting stale in many ways.

flexible fasting

Flexible Fasting Periods will help you Outsmart up to 10 Pounds of Body Fat in Just 3 weeks with your free copy of the 21 Day Fat Cell Cleanse Nutrition plan. Scott@InfinityFitness.com Changing up the timing of your fasted periods on various days of the week is a vital strategy for accelerating body fat loss with high levels of daily energy.

Eat Following Exercise

It is always ideal to consume the largest meal of the day following your exercise session. Wait 30 to 60 minutes following exercise to eat the largest meal of the day which should be full of cage-free eggs cooked in grass-fed butter, organically raised bacon/sausage and other organic breakfast favorites. A low carbohydrate approach is best when you are wanting to maximize body fat loss for three weeks. After the first three weeks, Dr. Serrano and I have found that adding in the right carb sources during the meal following exercise to be very potent for fat burning.

Breakfast in Bahamas with ocean front view

You can get away with eating larger portions and still lose body fat at excellent rates when using the correct flexible fasting strategies.

Setting Fasted Periods

You can exercise first thing in the morning following by breakfast and then fast until dinner. Following a large dinner at say 6 pm, you can fast from the time following dinner until breakfast the next day which serves as approximately two 12-hour fasted periods. Fast from the time period following dinner until lunch the next day when you are not exercising in the morning. You can walk or do general activities first thing in the morning during a fasted period and wait to eat until lunch time due to the lower intensity exercise thresholds.

Length of Fasting to Maximize Fat Burning

The right time length for fasted periods depend on the individual needs. I always suggest using a gradual approach for fasting. For many people, even a 12-hour fasted period is highly effective. Most earn faster rates of body fat loss with 16-hour fasted periods. I work with clients to perfect fasting strategies based on their individual needs and experience levels.

Email Scott@infinityfitness.com if you want to Outsmart up to 10 Pounds of Body Fat in Just three weeks with your free copies of the 21 Day Fat Cell Cleanse Nutrition Plan, Day 22 Carb Load and 88 Day Burn Cycle to Peak Metabolic and hormonal fat burning momentum. Summer will be here before you know it! Are you ready for action? Improve your body composition, daily energy and quality of life with the correct nutrition and exercise strategies to fit your needs. We can discuss your challenges and suggested solutions 7 days per week.

Read more fitness and nutrition articles from Scott Mendelson on our Discover Blog.

scott mendelson

Scott Mendelson

Author of the 100% Fitness Solution eBook and Director of Infinity Fitness is a highly regarded performance nutrition and training specialist. In addition to designing customized programs for his celebrity, weekend warrior and executive clients, Scott works daily with professional athletes from the NFL, NHL, MLB, NBA and NCAA. Scott has built an excellent reputation providing effective supplements, cutting-edge information and unmatched service to thousands of clients worldwide since 1999.

Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. Do not start or make changes to your exercise program without consulting your doctor. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at InfinityFitness.com. Copyright © Infinity Fitness INC All Rights Reserved 2021.

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