Part III – The Power of IF

The IF Life Revolution – www.theIFLife.com

 Disclaimer and/or Legal Notices

The full contents of this ebook are for informational purposes only and do
not provide any medical advice. Statements in this ebook have not been
evaluated by the Food and Drug Administration, and are not intended to
diagnose, treat, cure or prevent any disease.

This ebook is intended for use only by healthy adult individuals. All
individuals are specifically warned to seek professional medical advice
prior to initiating any form of weight loss exercise or nutritional program.

Use of any of the information contained within this ebook is at your own
risk. The author does not accept any responsibility or liability for damages
of any kind from any actions you take from this information provided.

To sum up……use any information at your own risk!

The IF Life Revolution – www.theIFLife.com

 Chapter 10
The Power of IF

A Simple Solution
Could it be this easy that one simple thing could bring so much in return?
This could possibly be the most important thing you could do to improve
your health and weight loss. Ready for the revelation:

Why can't we be in great shape to walk down the beach

all year long...without some super complicated
program?

Every now and then.....don't eat!

Yup, that is it in a nut shell (with a bit more to it of course). But we call this
“Intermittent Fasting” or “IF” as it goes by in the scientific community.
Intermittent periods of short term fasting can not only get your health
improved, but also help to accelerate and break through your weight loss
plateaus.

The beauty and power of IF is in it's simplicity...and the main reason why
so many resist the thought of it being the real answer. But ask anyone who
has tried it and you will see the same thing, a person who is happier and
not looking back to their old misguided ways.

The IF Life Revolution – www.theIFLife.com

IF Improves Your Glucose Metabolism
Remember at the heart of everything is your body's glucose metabolism.
How it regulates blood sugar, energy storage (fat) and the hormones
involved.

When your glucose metabolism is running efficiently (low fasting insulin

levels, low insulin resistance) you are healthier and in an optimal “fat
burning” state.

However when your glucose metabolism is compromised (high fasting

insulin and high insulin resistance) you are in a state of decline (more
inflammation and increased disease risks) as well as in a “fat storing” state.

Using IF to improve your glucose metabolism is the easiest way to help

lose fat, increase health and regulate your weight for a lifetime!

“Dietary restriction has been shown to have several health benefits

including increased insulin sensitivity, stress resistance, reduced
morbidity, and increased life span. The mechanism remains
unknown, but the need for a long-term reduction in caloric intake to
achieve these benefits has been assumed. We report that when
C57BL6 mice are maintained on an intermittent fasting (alternate-
day fasting) dietary-restriction regimen their overall food intake is not
decreased and their body weight is maintained. Nevertheless,
intermittent fasting resulted in beneficial effects that met or
exceeded those of caloric restriction including reduced serum
glucose and insulin levels and increased resistance of neurons in
the brain to excitotoxic stress. Intermittent fasting therefore has
beneficial effects on glucose regulation and neuronal resistance to
injury in these mice that are independent of caloric intake.”
Source: “Intermittent fasting dissociates beneficial effects of dietary
restriction on glucose metabolism and neuronal resistance to injury
from calorie intake.”; Mattson MP; Laboratory of Neurosciences,
Gerontology Research Center, National Institute on Aging

The IF Life Revolution – www.theIFLife.com

 “The importance of glucose handling efficiency for healthy aging can
be demonstrated by the fact that glucose levels in the blood,
integrated over time, have been postulated to lead to high levels of
non-enzymatic glycation, a form of protein damage. CR/IF has been
shown to specifically attenuate oxyradical production and damage
and non-enzymatic glycation” Source: “Caloric restriction and
intermittent fasting: Two potential diets for successful brain aging”;
Bronwen Martin, Mark P. Mattson, and Stuart Maudsley

Another Hormonal Benefit for Fat Burning

One of the biggest anti-aging hormones (and performance related in
sports) that gets much press nowadays is Growth Hormone (GH).

Growth Hormone is also a powerful hormonal signal to the fat cells to

“release” the stored fat. Your body actually naturally releases Growth
Hormone in peaks throughout the day (the biggest peak in the first few
hours of going to sleep).

Eating and exercising the right way can keep you in a

hormonal state for optimal fat loss and muscle building

However as you get older, your growth hormone levels start to fall. People
pay $1000 for treatments of GH, but you can still find ways to help

The IF Life Revolution – www.theIFLife.com

maximize what your body can make right now through periods of IF.

“Serum GH concentrations are increased in fasted or malnourished

human subjects. Two days of fasting induced a 5-fold increase in the
24-h endogenous GH production rate [78 +/- 12 vs. 371 +/- 57
micrograms/Lv (Lv, liter of distribution volume) or 0.24 +/- 0.038 vs.
1.1 +/- 0.16 mg/m2 (assuming a distribution volume of 7.9% body
weight), P = 0.0001]. This enhanced GH production rate was
accounted for by 2-fold increases in the number of GH secretory
bursts per 24 h (14 +/- 2.3 vs. 32 +/- 2.4, P = 0.0006) and the mass
of GH secreted per burst (6.3 +/- 1.2 vs. 11 +/- 1.6 micrograms/Lv, P
= 0.002).” Source:“Augmented growth hormone (GH) secretory
burst frequency and amplitude mediate enhanced GH secretion
during a two-day fast in normal men.” Hartman ML, J Clin
Endocrinol Metab. 1992 Apr;74(4):757-65

So during IF, you potentially have higher spikes of GH and more often. This
in turn leads to more fat being released and burned (oxidized) every day!

Maintain Lean Mass/Muscle

In our weight loss efforts we are also NOT trying to waste muscle in the
process. Why is this? Well how about the simple fact that when you free
fats from storage they go to muscle to be burned.

So muscles are really your fat burning factories. Now if you are wanting to
get lean and stay that way for life, you will want to keep as many fat
burning factories around as possible. So maintaining (or building) lean
muscle is vital for long term weight loss success (through resistance
exercise and nutrition).

The big negative thing we saw with a CR approach was the loss of lean
body mass (muscle). But instead when using an IF approach, your body
actually wants to preserve the muscle. There are different hormonal
signals that make an IF approach better than a CR based one.

The IF Life Revolution – www.theIFLife.com

 “In both protocols there is a marked increase in beta-hydroxy
butyrate (BHB), which is a ketone derivative of fat metabolism. The
BHB appears to have a plethora of functions that are only now being
explored, but it appears ketosis is not the monster it has been
portrayed as. Ketosis has been shown to prevent muscle wasting
even in hypocaloric conditions and appears to be a preferred state
for muscle accretion as well. In a specific study, IF conferred a
greater neuroprotective effect than CRAN against a chemical irritant
which mimics the oxidative stressors thought to induce Alzheimer’s
and Parkinson’s. The IF protocol produced markedly higher levels of
BHB that in other studies has proven to be a powerful agent in
preventing lesions under toxic stressors. It is important to note that
these protocols induce markedly increased levels of ketone bodies
despite the fact the experimental animals are fed a very low quality,
high carbohydrate diet. According to most nutritionists, this is
impossible, much like gaining muscle while on a hypocaloric diet.”
Source: “Intermittent Fasting: Health, Longevity & Performance”;
The Performance Menu Journal of Nutrition and Athletic Excellence;
Issue 6; July 2005 by Robb Wolf.

The Proof is in the Results

For those of us that use IF (and have been for a long time) we are proving
the mainstream ideas on weight loss (and building muscle) all wrong.
While there is always more than one way to get results, for myself I'd
rather stick with the easiest one with the most health benefits too.

IF seems to be the hands down winner.

The IF Life Revolution – www.theIFLife.com

 Chapter 11
Starvation and Metabolism

The Word “Fasting” is Not that Scary

First let’s just take a quick step back and talk about the word that “scares”
everyone out there…”fasting”. I’ve heard it so many times before, seen the
expressions in people’s faces when I mention the “f” word (gasp!)….fasting
that is.

The typical reaction I get is people just rant off the same responses
(without even trying to listen to what I may have to say) such as “Oh I don’t
want to starve myself” or “that will crash your metabolism” (which we have
seen is a bunch of BS already) and so many other things.

I'm going to clear this up once and for all and give you the honest answers.

You Already Fast every Single Day

Well maybe this will help, you are already doing fasting every time you go
to sleep. Yep that’s right! (unless you wake and eat every 3 hours during
the night that is....which most of us are not)

Sleeping for long hours is natural and essential, as you

don't get up to eat every 3 hours during the night

The IF Life Revolution – www.theIFLife.com

From the time you eat dinner, go to bed and wake up and eat again…you
have been fasting. So now we are just going to explore using “intermittent”
times to keep the fast going for additional benefits (and a simple eating
lifestyle that still allows you to lose weight and build muscle).

Fasting is Part of Nature's Design

Fasting in nature is nothing new, it has been around for millions of years.
It’s not something that I have invented nor anyone else just discovered.

Fasting has been a natural way to heal/protect designed into our DNA.
Animals fast when they are sick, babies don't want to eat when they are
sick….the body just doesn’t want food when it knows it has other work to
do in repairing and healing itself.

Periods of fasting are the body’s way of being able to help increase the
health of it’s own digestive system, clean up waste and reduce toxins, help
cellular repair, and many other important functions for optimal health.

Remember that monitoring the blood sugar is priority #1 for the body on a
survival level. So if the body wants to heal itself. it has to improve that
glucose metabolism. Improving the glucose metabolism will in turn lead
away from a fat “storing” and more of a fat “burning” environment.

“Oh my Goodness...I Don't Want to Starve Myself”

Let's get this out of the way right now. IF is NOT starving yourself if you
keep the fasting “intermittent” and “short”, and eat enough calories
otherwise (non-IF days).

Most people don't know what starvation really is. Want a real glimpse? Go
to a starving 3rd world country and see it first hand. Then maybe we can
realize missing a meal here and there is not the same thing.

Starving yourself is eating so low in calories/nutrients that your body starts

to break down and health declines because of it. You can starve eating 6x
a day too if the calories are minimal. It has nothing to do with the frequency

The IF Life Revolution – www.theIFLife.com

of how often you eat, just the overall summation of calorie load over longer
periods of time (days, weeks).

So ask yourself, are you really afraid of starvation...or are you just so
mentally attached to food that it hurts to even think about taking a break
from it once in a while (which may be the most important thing you need to
do).

“But I'll Slow Down My Metabolism!”

Lets not forget the myth about eating more often and a faster metabolism.
It's still about total calorie intake, not frequency of meals. Plus the body
works on a long term schedule of days/weeks....not hour by hour when it
comes to metabolic function.

As long as you don't do excessive IF and still eat enough, you will be fine
and some even notice a bit more metabolic boost too!

The “quick metabolism” line is just mainstream hype that helps to sell more
books, magazines, and get attention in the news. All hype, but really
lacking any true wisdom into our natural design.

It's Your Choice What to Do Next

You can keep continuing to believe in the same things that are keeping you
from getting better results, or you can give your body the evolutionary kick
it needs to start healing and burning fat.

The IF Life Revolution – www.theIFLife.com

 Chapter 12
The IF Lifestyle

Is Eating All Day Harder to Control Total Calories?

If I gave you all day to eat from the time you woke up till when you went to
bed, chances are you will eat a combination of meals and snacks all day
long (like most people).

This is where the hidden damage of the “snacking” mentality that most
“diets” push can come in. All those little calories DO add up.

Everything you put in your body (food or drink) counts

and adds up...especially some of those fancy drinks that
can add an extra 300-500+ calories in

Pretty soon after a whole day of “snacking” (and the increased hunger that
comes from snacking on processed foods/snacks) you have taken in way
too many calories and given all the wrong hormonal responses.

Unless you have total control and know exact calories (which is very time
consuming and complicated) this can easily happen. Sometimes all it takes
is one little snack or flavored coffee drink that can put your calorie total
over for the day and keep you from burning more fat than you are storing.

The IF Life Revolution – www.theIFLife.com

Condensed Eating Windows Make Calorie Control Easy
So, how do we combat these tendencies and take back control? Simple,
just condense down the eating window and only eat between certain
hours.

No eating outside the window, period. It will set simple limits on how much
time you have to take in calories, help control your calorie intake and not
let any of those “late night” snacks sneak into your calorie total for that day.

It will also help you to make better choices with whole foods at meal time
(and not sugary snacks) for daily improved insulin management.

Calories Matter over Longer Periods, Not Hours

Here’s a little secret about calories too, it doesn’t really urgently matter
what you eat per meal or even per day. It’s the long-term calorie load effect
over days/weeks that determines how we much we really burn and store
as fat in the long run.

Do you want to spend every day focused on measuring

food and portions, or do you just want to be free to eat?

So what does that mean? It means trying to have exact calorie meals
proportioned out 6x a day and the same calorie intake daily is a very
complicated/confusing way (but it makes for a great industry in selling stuff
as people stay confused).

The IF Life Revolution – www.theIFLife.com

How about we just focus on the bigger picture and know that high calorie
days can be offset with low calorie days. How about instead we see that by
selecting some days to be lower in calories we can have more flexibility on
the other days and how we eat.

The IF Lifestyle
I have seen and helped many people over the last few years transition into
using IF in their life, and help get them the results they were after (plus a
more enjoyable way to go about it).

Most all that go the IF route, usually never look back to the old ways of
eating again. IF is not some miracle diet or quick weight loss program, it
just helps you succeed at getting lasting results by using the body in the
way it was meant to survive (feast-famine model).

From this point on, the rules and how you apply them are up to you! I will
give you simple guidelines and examples, but the best part is there is no
one right way to use IF.

Each individual person may come up with an IF plan that meets their
specific lifestyle needs and enjoyment level. The difference is now you
have total control to make your lifestyle what it really should be.

Pick Your IF Window/Plan

The flexibility of IF (Intermittent Fasting) allows you to make a specific
window that works for you. What you do is pick from a variety of “fasting”
windows and repeat on an “intermittent” basis. That is IF.

The fasting window just means how long since your last meal you wait until
you eat again. So if your last meal was 7pm on Tues, and you are going to
fast for 18 hours then you would eat the next day at 1pm.

To keep this easy to understand, I will also break down IF into “Intermittent
Feeding” windows as well. Feeding windows are just the calorie window
hours on an IF day to eat between.

The IF Life Revolution – www.theIFLife.com

Two Main Types of IF Approaches

• Daily IF - Fast between 16-18 hours = Feed for 6-8 hours/IF day
(such as eating between lunch and dinner hours only)

• Weekly IF - Fast up to 24 hours = Feed for 2-3 hours/IF day

(usually just one main meal such as dinner)

Daily IF
This is where people are using “Fasting” windows of 16-18 hours more
frequently, which also corresponds to a “Feeding” window for 6-8 hours.
For example, eating between noon and 6pm on a certain day is a 6 hour
“feeding” window.

Even though the word “daily” is used for the description, it does not mean it
should be used every single day. While many do enjoy using it more than
others, you can implement these days as needed 3x...4x...5x a week.

The most important factor is being able to listen to your body and make
sure you are still eating enough calories over time and getting the results
you are after (without negatively effecting the metabolic environment).

Weekly IF
This is where people are using the longer “Fasting” window of up to
24hours. It is important to note that a 24 hour fast is NOT skipping a whole
day of eating, just going 24 hours between meals. So for example if you
ate dinner at 6pm on Mon, then 24hours later is 6pm Tues....not waiting till
Wed.

Easiest way to think about it is just to have dinner only on your IF day.
Because these are longer fasts, these are done more infrequently such as
1-2x a week (compared to a more frequent daily IF with larger eating
windows)

The IF Life Revolution – www.theIFLife.com

Making Your own IF schedule
The 2 IF plans above give you the ultimate flexibility in creating a lifestyle
that can work for you. IF is NOT a set diet plan, but just a tool for you to
use however it works for you.

IF is like the Swiss army knife of "Diets" (although not

really a diet). Many ways to use it, and each person
may require/find success with a different tool/approach.

You may start with a more daily IF strategy....then move to more weekly IF,
or find a combination of both that you enjoy. The main thing is the power
and control that you now have.

Make IF work for you and more importantly know when it is working....and
know when it may be time to take a day off or change things up because it
is not working.

IF warnings and Cautions

While a great tool in helping you to achieve results for weight loss and
health, like anything if done the wrong way can also have negative effects.
Some of those can include:

• Overuse can possibly lose muscle/lower metabolism if calories are

too low for too long (not what you want if your #1 goal is weight loss)

The IF Life Revolution – www.theIFLife.com

 • Can increase anxiety, depression or other emotional disorders
especially if used too often, under stressful conditions or with
stimulants like coffee. (risks increase with history of any conditions)

Remember my simple rule....IFOC (IF on Crappy foods)

is NOT going to work nor is it healthy

• If you are using IF to just give yourself a pass to end up “binge”

eating on excess calories from junk foods, then it won't work. This is
what I like to call “IFOC” (IF on Crap). IFOC does NOT work nor is it
healthy.

Also it is important to remember that the IF protocols discussed here do

have you eating every day, not skipping a whole day or going extended
days without food.

Disclaimer: IF is meant for healthy individuals. If you have or do currently

experience any disease symptoms, medical conditions, are on medications,
mental/emotional disorders, or past eating disorders…make sure you are doing
everything under the guidance of a professional physician. Use at your own risk.
If you notice any side effects stop immediately and consult a professional
physician.

The IF Life Revolution – www.theIFLife.com

 Chapter 13
Stress Free and Simple Living
“The scientific truth may be put quite briefly; eat
moderately, having an ordinary mixed diet, and don't
worry”. - Robert Hutchison,

I Made the Permanent Switch to IF

What made me love an IF eating lifestyle was the sense of freedom from
eating that I had never experienced before.

Having always been a slave to the clock, eating specific times, eating all
day long, worrying about food….it was refreshing to finally just do
something that was so easy and still seemed so natural.

There is no reason you can't enjoy your favorite foods,

while also making healthier choices. A restrictive diet
never works, but a flexible approach with focus on
smarter choices can last a lifetime!

Here are some of the additional reasons I made the switch long ago (and
why many others still do to this day)

The IF Life Revolution – www.theIFLife.com

It’s So Easy to Do!
Why would I ever want something complicated back into my life when the
simple answer works? That sums it all up.

No Calorie Counting Again

At this point I know how many calories roughly I need to take in and if I am
eating healthy foods anyways, getting too many is not really an issue. In
reality calories are not even such a daily task, as they can average out
over several days.

So even high calorie days can be counteracted by lower calorie ones

(especially when using IF).

Its Flexible to React to Anything that Comes Up

Life is always changing (as it should), so your healthy lifestyle plan should
be able to change with it. Whether it is based on your goals, training,
performance, recovery, business travel schedule or vacation. IF is flexible,
not a diet set in stone (heck it's not even a “diet”), and you have to power
to make it work for you each and every day.

It Resets my Natural Cravings

I have a renewed appreciation for good tasting foods again. Fruit never
tastes so good like when it’s the first thing you have to eat that day. Your
taste buds become more receptive.

Instead of craving soda or candy (sugar), you will crave and enjoy the
natural flavors of fruits, vegetables and even start to crave healthy fats and
protein (as the body knows what it needs, if we just take a break and
listen).

You can Gain Muscle and Lose Fat

People can increase free fatty acid oxidation (fat loss) and still be able to
retain and build muscle. Remember this is not starving yourself, it’s about

The IF Life Revolution – www.theIFLife.com

optimizing your fat burning system (glucose metabolism), organ health,
digestive tract and food utilization.

When it comes full circle you have a better functioning machine (your
body) that will burn fat and build lean muscle.

No more Obsessive Compulsive Worrying or Food Addictions

I did the 6 meals a day, cooking all weekend, packaging up meals to carry
with me, and then I asked myself “is this any way to live”? Plus it wasn’t
realistic that this was something I would do or enjoy for the rest of my life,
so there had to be a better way to be healthy.

Now my happiness is not tied to constant food intake and I can get on with
all that life has to offer.

It’s Saves Me Money!

Even though I still eat plenty of food, I still tend to spend less overall. Plus
take into consideration most people are usually not cooking at home all
day, so they spend more money buying their multiple meals/bars/shakes.

With a cleaned up digestive system and improved nutrient absorption and

utilization, it seems I also require less calories to maintain bodyweight. All
in all, saves me money!

More Mental Clarity and Concentration

This was the biggest (pleasant) surprise that I noticed all day long. I had
more energy, more mental clarity, more creativity, more focus and just a
better mood all day long.

Compare that to when I used to eat a huge breakfast (or lunch) and was
groggy, had more brain fog, and felt like falling asleep hours later.

It's no wonder most offices are full of walking zombies between 10am and
2pm all looking for the next shot of energy from the coffee machine. Time

The IF Life Revolution – www.theIFLife.com

to break that cycle and have natural energy that lasts.

Performance levels are still High (if not Higher)

I wouldn’t have kept doing IF if I had seen that the things I loved to do were
negatively affected. Hence I can still play sports, exercise, work and feel
great doing it.

In fact I enjoy doing some of my workouts and activity in a fasted state.

I Believe in Responsibility for my own Health

I am not waiting around for science to say they have cured all diseases (as
that day may not ever come in my lifetime). I am taking full responsibility
for my health right now and doing what I believe is best for reducing
disease risks. Health is my daily plan, and IF is one of my weapons.

The studies about eating less and IF show that they can:
• Reduce risks for degenerative diseases
• Reduce oxidative stress and inflammation factors
• Increase protection against neuro-degenerative (brain) diseases
• Increase cardio-protective (heart) factors
• Improve insulin sensitivity and glucose metabolism
• Increase pulmonary function (lung)

I Now Feel 100x Healthier and Younger

When I hit 30 a while back, it seemed like the warranty ended on my body.
My knees started to hurt more, experienced more join pain and swelling
(especially after playing hockey).

I was sluggish, tired, not focusing and something just didn’t add up. I admit,
I didn’t eat so healthy all the time…as I was more concerned about eating
lots of food, 6x a day which meant more bars, shakes and sugar.

Now after years of playing around and adopting IF (and switching to eating
more real foods) I now feel 100x better, no longer have knee pain, can

The IF Life Revolution – www.theIFLife.com

recover quicker from exercise, lost weight (fat), got rid of the bloating in my
gut, have more mental focus and clarity daily and just now enjoy life more.

I am probably much healthier at 37 on a cellular level than I was at 30! This

just feels natural to give my body time off from eating to take care of itself,
as I don’t believe we were built to just live our lives around eating.

The IF Life Revolution – www.theIFLife.com

 Chapter 14
IF FAQs

Q: "Is this a diet?"

A: No way! It's a sustainable lifestyle. Who wants to be on a diet? Not me
that is for sure. (Hence I called this IF based site years ago “theIFlife” and
not “theIFdiet”)

IF is really just a "tool" to use to create your ultimate healthy lifestyle as

many find different approaches that they enjoy. The main goal is you being
able to be free to eat and live how you want, while still having health and
continual weight loss.

Q: "What's the secret trick?"

A: There really is none! This isn't some super secret diet just discovered,
as nothing is new in the weight loss world (unlike what some other slick
advertising might tell you)!

What this is, is common sense programming that no one is telling you
about and rediscovering how your body should work. Allowing your glucose
metabolism to improve and then seeing the results that come from it.

The IF Life Revolution – www.theIFLife.com

Q: "What kind of foods do I eat?"
A: The best part is that is completely up to you! Here is why most
people hate and can't stay on diets, they are too restrictive and mentally
stressful. Well that issue is gone forever with IF.

People have cravings and likes of certain foods even if they may not be
100% ideal. That is just reality. It is also one of the many reasons I wanted
no part in a restrictive eating plan. I enjoy on occasion a pizza, beer or ice
cream, but I also don't over indulge either (remember that IFOC does not
work!).

But a funny thing happens as you start to get healthier with IF and listen to
your body more. Your cravings will most likely change also to more natural
healthy food options (as I now crave the taste of eggs and natural spices,
not processed sugars).

The body can actual help you know how to get back on track....if you are
able to listen to it. So the choice will be yours, and you will not feel
deprived with a flexible eating approach like IF. This will keep you on track
for lasting results year after year!

Q: "Is IF for anyone?"

A: In short....Yes! The great thing is that IF is a "tool" to use in a lifestyle
and not just a strict set diet plan. You can modify, change up, alter
variables and do whatever it takes to get you results.

I am confident that there is an IF lifestyle approach for each and every

person out there (even if you just do IF 1x a week there is benefit to it).

Again I am not a doctor, so if you do decide to try IF proceed at your own

risk, start slow and first check with your physician if you have any medical
issues that may be negatively affected with an IF approach.

Q: "Can I get ripped abs using IF?"

A: Sure....why not? Let me make it simple for you, everyone has a six

The IF Life Revolution – www.theIFLife.com

pack, but you are not going to see it under a layer of fat! Spot reduction
exercise is not the solution, eating and exercising to lose weight the right
way is.

So if you are spending hours doing ab workouts, then you may want to
keep this little motto in your head: "Abs are made in the kitchen"! This is
because the majority, upwards of 80%, of fat loss comes from how and
what you eat....not solely how often you workout!

Once you start to get lower in bodyfat of course there are more tricks to
help accelerate the more “stubborn” fat loss. Intervals, fasted workouts,
and IF carb/cal cycling are just a few things that clients have used to get
leaner (as seen in IF Life Blueprint Ebook/Audio series coming very soon).

Q: "How fast can I lose weight?"

A: The real question should be "how long can you keep it off?"
Remember all those "crash diets" we talked about earlier? Well anyone
can do that, but what happens....the body slows down its metabolism, the
weight loss plateaus, the person gives up on the "diet", the weight packs
back on and now the metabolism is in worse shape than before the diet
ever started!

With IF even though you may see accelerated weight loss in the beginning
it should still be a slow and consistent ongoing process (which also makes
it more lasting). Realistically people could be looking at 1-2lbs of consistent
weight (fat) loss to happen per week.

So don't go for the quick fix (companies make a killing selling to this market
though). As the people I see saying "I need to drop 20-30lbs quick" are the
same people who skip from diet to diet without any lasting success.

Instead go for a simple lifestyle approach that works and get results for life!

The IF Life Revolution – www.theIFLife.com

 Wrap Up
I hope you have enjoyed this 3 part ebook series on the IF Life Revolution.
It is my belief that using IF could be the easiest way to not only lose
weight, but also gain back control over food choices and finally be free
from all those “diets” once and for all.

When in doubt, start slow and remember to make IF work for you! I hope
you find lasting success (and enjoyment) in using IF like myself and many
others have.

Your Friend in Health,

Mike O'Donnell, BS, CPT

PS. Coming very soon (will announce when available)....additional help

with determining the optimal IF plan for your lifestyle and more detailed
information on fitness workouts, meal planning, the truth about carbs,
success strategies and healthy aging.

The IF Life Revolution – www.theIFLife.com