IF is the eating system that will allow the VAST majority of people to lose more fat with less effort.
You'll get shredded.
You'll stay shredded.
Provided you do it properly.
The fastest way to screw up your hunger signals and appetite is to screw about with your schedule and eat at different times every day.
Do the same thing (or close to it) every day.
If you normally have 1-2 coffees in the morning, a good way to keep yourself satisfied is to drink tea - any type.
1-2 teas in the late morning is a great way to keep you satisfied without impacting your sleep (caffeine overload).
This is one of the biggest keys to staying lean year-round.
It's the most filling macro.
It's the one that protects your muscle mass the most.
It's HUGELY important.
Overweight = 0.8g+ per pound of BW
Average = 1g+
Lean = 1.2g+
This is not how much you NEED to maintain muscle.
It's how much you WANT if you want effortless fat loss & staying chiselled long-term.
It's life-changing once you get rid of this white stuff for good.
It essentially means that you'll never even WANT TO eat junk food, and if you do, it's a very rare occasion.
And you're HAPPY about it.
HAPPY on less calories.
And frankly, if you're trying to gain muscle at the same time as getting leaner (not the same as shooting for maintenance), then I suggest:
AT LEAST 8 hours per night.
Your requirements go up when training is super-intense.
In my experience, fat loss is easier when you:
A) Get up relatively early, and get ahead of your competition
B) Get to work on your mission
Both will focus your mind on productive activities, rather than thinking about food.
- Lose more fat
- Eliminate your love handles
- Reveal that six pack
- Get a chiselled jawline
- Sharpen up your overall appearance
While actually ENJOYING the whole experience, instead of suffering, then sign up to get daily strategies:
All your meals, calories and macros, in order to hit 10% body fat in a sustainable manner: