Published 9/2022
MP4 | Video: h264, 1280×720 | Audio: AAC, 44.1 KHz
Language: English | Size: 8.42 GB | Duration: 6h 34m
The Complete Guide to Using Intermittent Fasting to Lose Fat, Build Muscle, and Keep the Weight Off Forever
What you’ll learn
A complete step-by-step guide to using Intermittent Fasting for optimal fat loss
Learn the science behind the most common myths and misconceptions about Intermittent Fasting
Learn the benefits of Intermittent Fasting and Calorie Cycling compared to traditional dieting
Learn how to choose the best Intermittent Fasting plan for you weight loss goals
Learn how to bust through weight loss stalls and plateaus
Learn how to maintain your weight loss for the rest of your life
Requirements
No Intermittent Fasting or weight loss experience is required. You will learn everything that you need to know.
Description
This course is the definitive guide to using Intermittent Fasting as a powerful weight loss tool. Learn how you can use Intermittent Fasting (Alternate Day Fasting or Time-Restricted Eating) to lose fat, build muscle, and maintain your weight loss for the rest of your life.My name is Dr. Frank O’Neill. I am an award-winning online instructor that has taught over 300 online courses in my 15-year teaching career. I have won 6 teaching awards at the school, state, and national levels.I was also my first weight loss student. This course will teach you the step-by-step guide that I used to:Lose 49 pounds in 10 weeksLose 101.2 pounds in 6 monthsLose 165 pounds in 1 yearI will teach you how to avoid the most common Intermittent Fasting mistakes so that you can lose weight as quickly and safely as possible.I am NOT here to teach you how to lose weight. I am here to teach you how to lose weight and keep it off for the rest of your life.Lesson Overview:What is Intermittent Fasting?The truth about the difference between “clean” and “dirty” fastingThe science-backed answers to the most common myths and misconceptions about Intermittent FastingA fasting timeline that explains the four stages of every fasting windowShould I add exercise to my Intermittent Fasting program?The proven metabolism-boosting benefits of Calorie Cycling compared to traditional dietsDiscover all of the other health benefits of Intermittent Fasting (besides weight loss)Learn how to determine your body fat, metabolic rate, and calorie target for rapid weight lossLearn how to design the perfect Intermittent Fasting plan for your goals and your lifeAnswers to all of the most frequently asked questions about Alternate Day Fasting and Time-Restricted EatingLearn how to ease into fasting and prepare for your first fastLearn how to eat to make fasting easier and accelerate fat lossHow to deal with the most common complaints about Intermittent Fasting before they ariseHow to bust through weight loss stalls and plateausHow to maintain your weight loss for the rest of your lifeAll in all, this program includes:16 Sections6 ½ Hours of Information-Packed Lectures with information from over 40 scientific studiesEach short lecture video covers a single topic. Find any topic that you need right when you need it.20 downloadable resources, including worksheets to help you choose your Intermittent Fasting Plan and set your calorie targetsSo, if you want to lose fat, build muscle, and become a new you, this is the right course for youRemember, there is a 30-day 100% money-back guarantee. There is no reason to hesitate. Enroll now, see if you enjoy the course, and start your weight loss journey today!
Overview
Section 1: Introduction: How To Get The Most Out Of This Course
Lecture 1 How Intermittent Fasting Saved My Life
Lecture 2 Introduction: How to Get the Most Out of this Course
Lecture 3 Dr. O’Neill’s Online Teaching Credentials
Lecture 4 Why I am The Best Person to Teach You How to Lose Weight
Lecture 5 Where To Begin Your Weight Loss Journey
Section 2: What is Intermittent Fasting?
Lecture 6 What Is Intermittent Fasting?
Lecture 7 What Are The Different Types of Intermittent Fasting Philosophies?
Section 3: Intermittent Fasting Myths and Misconceptions
Lecture 8 Section Introduction (Intermittent Fasting Myths)
Lecture 9 Myth 1: Intermittent Fasting is Dangerous
Lecture 10 Myth 2: Intermittent Fasting Will Wreck Your Metabolism
Lecture 11 Myth 3: Fasting is Bad For Muscles
Lecture 12 Myth 4: Fasting Causes Fatigue and Brain Fog
Lecture 13 Key Takeaways and Action Steps
Section 4: Intermittent Fasting Timeline
Lecture 14 Section Introduction (Intermittent Fasting Timeline)
Lecture 15 Fasting Stage 1: Sugar Depletion (0-12 Hours)
Lecture 16 Fasting Stage 2: Fat Burning Begins (12-16 Hours)
Lecture 17 Fasting Stage 3: Fat Loss Sweet Spot (16-24 Hours)
Lecture 18 Fasting Stage 4: Repair and Renewal (24 Hours and Beyond)
Lecture 19 Key Takeaways and Actions Steps
Section 5: Should I Be Exercising as Part of My Weight Loss Program?
Lecture 20 Section Introduction (Benefits of Adding Exercise To Your Fasting Program)
Lecture 21 Why Strength Training is Better Than Cardio For Fat Loss
Lecture 22 The Science Behind How Exercise Preserves Muscle While Fasting
Lecture 23 Additional Benefits of Exercise
Lecture 24 What If I Can’t Exercise Or Don’t Want to?
Lecture 25 Key Takeaways and Action Steps
Section 6: Intermittent Fasting As a Powerful Calorie Cycling Tool for Weight Loss
Lecture 26 What is Calorie Cycling?
Lecture 27 Section Introduction (Calorie Cycling For Weight Loss)
Lecture 28 Why Calorie Cycling is Better Than Regular Dieting
Lecture 29 Calorie Cycling Improves Metabolic Adaptation (Survival Mode)
Lecture 30 Should I Be Calorie Cycling if I Don’t Exercise?
Lecture 31 A Warning About Calorie Cycling
Lecture 32 Key Takeaways and Action Steps
Section 7: The Benefits of Fasting
Lecture 33 Section Introduction (Benefits of Fasting)
Lecture 34 Fasting Benefit 1: You Will Eat Less and Lose Fat
Lecture 35 Fasting Benefit 2: Lose Belly Fat
Lecture 36 Fasting Benefit 3: Learn To Control Your Hunger
Lecture 37 Fasting Benefit 4: Improve Your Relationship With Food
Lecture 38 Fasting Benefit 5: Improved Hormone Function
Lecture 39 Fasting Benefit 6: Fasting is a Long-Term Behavior Change Tool
Lecture 40 Fasting Benefit 7: Fasting Decreases Inflammation
Lecture 41 Fasting Benefit 8: Autophagy and Cellular Repair
Lecture 42 Fasting Benefit 9: Improved Overall Health
Lecture 43 Fasting Benefit 10: You Will Enter Ketosis
Lecture 44 Fasting Benefit 11: Improved Brain Function
Lecture 45 Fasting Benefit 12: Healthy Aging
Lecture 46 Fasting Benefit 13: Save Time and Money
Lecture 47 Key Takeaways and Action Steps
Section 8: Before You Begin Your Weight Loss Journey: Where Are You Now?
Lecture 48 How To Determine Your Body Fat Percentage
Lecture 49 How To Determine Your Metabolic Rate (Total Daily Energy Expenditure)
Lecture 50 How To Determine How Many Calories You Should Be Eating On You Diet
Lecture 51 How To Count Your Calories and Macros Using Cronometer
Section 9: Picking the Best Fasting Plan For Your Weight Loss Goals
Lecture 52 Section Introduction (Choosing The Best Fasting Program For You)
Lecture 53 Fasting Option: Alternate Day Fasting
Lecture 54 What If I Get Too Lean For Alternate Day Fasting?
Lecture 55 Fasting Option: Modified Alternate Day Fasting
Lecture 56 Fasting Option: 5:2 Fasting Plan
Lecture 57 Fasting Option: Eat Stop Eat (24 Hour Fasts)
Lecture 58 Fasting Option: Time-Restricted Eating
Lecture 59 Fasting Option: OMAD (One Meal A Day)
Lecture 60 Fasting Option: Choose Your Own Fasting Adventure
Lecture 61 Key Takeaways and Action Steps
Section 10: Frequently Asked Questions About Intermittent Fasting for Weight Loss
Lecture 62 Section Introduction (Frequently Asked Questions About Intermittent Fasting)
Lecture 63 FAQ: Should I Fast Clean or Dirty?
Lecture 64 FAQ: What Can I have During a Fast?
Lecture 65 FAQ: How Do I Know If I am Properly Hydrated During My Fasts?
Lecture 66 FAQ: What Can I Do To Make Fasting Easier?
Lecture 67 FAQ: Can I Eat Whatever I Want Between Fasts?
Lecture 68 FAQ: What Happens If I Overeat On My Eating Days?
Lecture 69 FAQ: Can I Fast Longer Than 36 Hours?
Lecture 70 FAQ: How Do I Know If I Am Fasting Too Long Or Too Often?
Lecture 71 FAQ: What About Extended Fasts?
Lecture 72 FAQ: What Is The Best Day To Start a Fast?
Lecture 73 FAQ: Why Does My Weight Fluctuate More When I am Fasting?
Lecture 74 FAQ: Should I Take Breaks From Fasting?
Lecture 75 FAQ: Who Should NOT Fast?
Lecture 76 Key Takeaways and Action Steps
Section 11: Getting Started With Intermittent Fasting
Lecture 77 How To Ease Into Fasting
Lecture 78 Preparing For Your First Fast Introduction
Lecture 79 Do a Pantry Overhaul
Lecture 80 Build a Support System
Lecture 81 Improve Your Sleep and Manage Your Stress
Lecture 82 Make Sure That You Are Properly Hydrated
Lecture 83 Have a Busy Day Planned
Lecture 84 Build Your Fasting Survival Kit
Lecture 85 Key Takeaways and Action Steps
Section 12: How To Eat To Enhance Your Intermittent Fasting and Weight Loss Success
Lecture 86 Eating For Fasting Success
Lecture 87 Eating Rules For FAST Weight Loss
Lecture 88 Eating Rule 1: Decide When to Eat and When to Fast
Lecture 89 Eating Rule 2: Set Your Calorie Target
Lecture 90 Eating Rule 3: Make Protein Your Top Priority
Lecture 91 Eating Rule 4: Eat Foods That Keep You Full
Lecture 92 Eating Rule 5: Say NO To Liquid Calories
Lecture 93 Eating Rule 6: Minimize Snacking
Lecture 94 Create a Diet That Supports Your Fasting
Lecture 95 Key Takeaways and Action Steps
Section 13: Intermittent Fasting Troubleshooting: How To Deal With Problems That Can Occur
Lecture 96 Section Introduction (Intermittent Fasting Troubleshooting)
Lecture 97 Troubleshooting: The Most Common Complaints While Fasting
Lecture 98 Troubleshooting: Fasting and Electrolytes
Lecture 99 Troubleshooting: Ten Ways to Make Intermittent Fasting Easier
Lecture 100 Troubleshooting: What to Do When Fasting Gets Too Tough
Lecture 101 Troubleshooting: Dealing With Weight Loss Stalls
Lecture 102 Key Takeaways and Action Steps
Section 14: Intermittent Fasting Weight Loss Plateau Busters
Lecture 103 Section Introduction (Plateau Busters)
Lecture 104 Plateau Buster 1: Make Sleep a Priority
Lecture 105 Plateau Buster 2: Up Your Exercise
Lecture 106 Plateau Buster 3: Get N.E.A.T.
Lecture 107 Plateau Buster 4: De-Stress and Decompress
Lecture 108 Plateau Buster 5: Eat BIG Early
Lecture 109 Plateau Buster 6: Eat The Right Foods
Lecture 110 Plateau Buster 7: Track Your Calories
Lecture 111 Plateau Buster 8: Try a Clean Fast
Lecture 112 Plateau Buster 9: Get Your Hormones Checked
Lecture 113 Key Takeaways and Action Steps
Section 15: Keeping the Weight Off: How To Prevent Weight Regain
Lecture 114 How To Keep The Weight Off For The Rest Of Your Life
Section 16: What’s Next?
Lecture 115 Bonus Lecture
Anyone that wants a step-by-step guide to Intermittent Fasting for weight loss,Anyone who wants to learn about the science behind Intermittent Fasting and weight loss,Anyone who wants to use Intermittent Fasting for fast weight loss that lasts,Anyone who wants to learn how to lose weight from someone who has personal experience losing 165 pounds in 1 year
Homepage
https://www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/
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