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Intermittent Fasting for Weight Loss (Full Plan)

This is a Full Intermittent Fasting Plan for Weight Loss. If you’re wondering how to do an intermittent fasting diet plan then this video will help you set one up for FREE. It’s great for both beginners and advanced. Learn how to free up your schedule while getting all of the benefits of fasting. You’ll know how to set up your own warrior diet, one meal a day diet and alternate day fasting diet by the end of this video. ENJOY!

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Timestamps:
Eating Pattern: 0:42
Benefits of IF: 1:25
What You Need to Consider: 2:01
Conditioned Hunger Responses: 2:35
16/8: 3:18
Macro Calculator: 4:24
Prevent Overeating: 6:02
Warrior Diet: 8:19
OMAD: 9:15
Muscle Loss: 9:58
Alternate Day Fasting: 11:27
5/2 Diet: 11:54
Breaking the Fast: 12:25
Fasted Training: 13:08

I have great news! This is going to be the last intermittent fasting video that you have to watch before you have everything that you need to start a customized intermittent fasting diet plan as early as today. As long as you simply follow along you’ll learn guaranteed methods to start losing weight and burning fat with fasting protocals like 16/8 fasting, alternate day fasting, the 5:2 diet, the warrior diet, and even the one meal a day diet. The best part is that I’m gonna give you guys this complete step by step guide for free, and I’m not gonna hold anything back because if I can help you start losing weight with intermittent fasting today you’re probably going to subsrcribe to this channel and tell all your friends. So with no further ado let’s get started. First you should know that intermittent fasting isn’t as much of an eating plan as it is an eating pattern. This means that there is no approved and unapproved food list, no specific calorie recommendations, and no macronutrient targets. Instead you would take the intermittent fasting eating pattern and apply it to any kind of diet plan that you like best whether that be paleo, keto, atkins, vegan, vegetarian, carb cycling, or an old school bodybuilding 40/40/20 split. The point of intermittent fasting is to make all of these eating plans fit into your life in an eating pattern that’s convenient for you. And don’t worry if you’re a little confused right now, by the end of this video you’ll know exactly which eating plan and which eating pattern is best for you…. So besides convenience a couple other benefits of intermittent fasting include improved insulin sensitivity which will help with fat loss, increased levels of the muscle building human growth hormone, an enhanced repair process for old and damaged cells through something known as autophaghy, increased productivity, more mental clarity, and of course weight loss. Out of all the different intermittent fasting protocols, they all have one thing in common – there’s a portion of the day spent fasting where you don’t eat anything at all and there’s another portion of the day where you’re allowed to eat which is known as the “eating window.” When first choosing the right intermittent fasting plan you want to consider 2 major things – which one will fit your lifestyle and preferences the best, and which one you’re currently ready for, because you’ll definitely want to ease your way into tougher and tougher fasting protocols with time and practice. That means that if you’ve never fasted before you don’t want to start by planning to fast 3 days in a row because you’ll find it almost impossible to manage hunger. You see, the hunger that you feel at the moments of the day where all you can think about is food isn’t necessarily caused by a physical need to eat. Instead a lot of that hunger you feel comes from conditioned hunger responses that are created after years of practicing a certain eating pattern until it becomes a habit. Once established, These eating habits aren’t just reinforced by your mind, but they’re reinforced by your whole body down to a microscopic level. For example your stomach will release a hunger hormone known as ghrelin during the times of the day that you’re normally used to eating. This means that If you eat breakfast everyday for a year straight but then one day you wake up too late an

Research:

Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:
https://www.ncbi.nlm.nih.gov/pubmed/2…

6 Months of Intermittent Fasting – Comparable Fat Loss and Muscle Loss to Standard Dieting
https://www.ncbi.nlm.nih.gov/pubmed/20921964

Alternate Day fasting has no negative effect on muscle mass:
https://www.ncbi.nlm.nih.gov/pubmed/24215592

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279566/

Growth Hormone peaks at a 1250% increase with prolonged fasting
https://www.ncbi.nlm.nih.gov/pubmed/6758355

Fed vs Fasted Training
https://www.ncbi.nlm.nih.gov/pubmed/22248495

Build Better Muscles With This Solid Advice

When you want to build up your muscles, you may picture yourself spending months or even years in the gym. There is more to building muscle than just working out, however. A large portion of muscle building is learning how it works, enabling you to pick effective techniques that can get results in a minimal amount of time. Read the below article to discover some hints on how you can increase your muscle mass.

If you are trying to build muscle mass, it is important to eat calorie-dense food at the right time. The best time to eat your heaviest meal of the day is after you have completed your muscle-building workout session. It is at this time that the energy demands of your body are at peak levels since your body needs the nutrition to repair and build muscles. If you continue to eat some more calorie-dense food every couple of hours, you will provide an opportunity for your body to add even more muscle mass.

Patience is the key. You are not going to develop rock hard muscle mass overnight. You are going to have to work long and hard to get the results that you hope for. Do not allow yourself to become discouraged if you are not seeing the results you hoped for. Keep your goals reasonable and safe.

Eating enough protein is a great way to build muscle. Protein shakes or supplements are a great addition to your diet, but should not be the only source of protein you get. Take these before going to bed, as well as after your workouts for best results. If you want to shed pounds while building muscle, have one serving a day. If your goal is to also increase your mass, consuming as many as three per day will be beneficial.

Even before you started reading, it is likely that you possessed the drive to get your muscle building work underway. Now that you have read this article, you should be far more informed about what you can do to improve your body quickly and easily. Follow the guidance presented in this article, and you will be on your way to reaching your muscle building goals.

Looking To Build Lean Muscle? Try These Tips!

There are many people that wish that they had the solid body of the models that are shown in many magazines. It is possible to accomplish getting that body if you apply yourself to a strict muscle building routine. Follow the advice in the article below to help you find a routine that will prove successful.

Be patient. Building muscle is not a quick fix; it takes time before you start seeing muscle development. This can be discouraging and make you want to quit. However, if you are training with the proper technique and doing what you need to do, trust that the results will come on time.

Remember that muscles grow during periods of rest, if you are trying to build muscle. So, try limiting your weight training to 2 or 3 days per week with a day of rest in between. On the off days, you could concentrate on doing cardio exercises to give the muscles a break.

In order to successfully gain muscle, it is important to have a strategy, and a plan to execute that strategy. There are various resources that you can utilize to determine which strength-training exercises your plan will incorporate. You should also set a schedule that is easy to follow, and will not overwhelm you. Go over your plan with a professional trainer to make certain that it can fulfill your goals.

Try doing real stairs instead of the stairs that your gym has. This can help change the perspective that you have for working out, give you an additional amount of motivation, burn more fat, and build more muscle. The additional scenery could also help you workout for a longer period of time.

Now that you have been provided with solid advice, you can begin your journey to a solid body that you will be proud to show off. Keep these things in mind as you live each day and you are sure to find the fat falling off and the muscle that was hidden under it shining through.

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Advice For Improving Your Muscle Mass Today

Like with anything in life, muscle building will be more productive if you take the time to develop a plan. This plan includes finding the advice and information that has been proven to be successful in the past. You can start that plan right here and now with the help of the following article.

Keep your protein intake high to increase muscle mass. Protein is the building block that muscles are made of. Lack of protein makes increasing muscle mass difficult. Two-thirds of your meals and snacks should incorporate lean proteins to ensure your body has an ample supply to draw upon.

Carbohydrates are important to building muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, you will waste your protein on energy instead of building muscle. Consume enough carbs so that your body is able to function, and you find that you will have an easier time completing your workouts.

Massage your muscles regularly. You can do this on your own by making use of a foam roller, tennis ball or any other tool that will help to relieve the stiffness of sore muscles. You could even consider going for regular massages at the parlor. Whatever means you use; you must be sure to relax those muscles regularly.

Make sure to get an ample amount of sleep each night. Your muscles need time to repair themselves after you strain them during weight lifting sessions. If you do not allow the muscles to rest enough, it can lessen the results that you see from your weight lifting efforts dramatically.

You now have the information that you need to begin developing a plan for optimum muscle building. This advice has worked for many others and is sure to help you obtain the muscle mass that you are striving to get. Work hard, stay dedicated and you will persevere against the body fat you are fighting.

MY MORNING ROUTINE | Fitness, Food, and Skincare

My Complete Morning Routine! For this video I take you through a complete morning routine, skincare system, food, fitness, day in my office, foam rolling, and everything else! Hope you enjoy! 🙂

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How To Build Muscle In A Healthy Way

It doesn’t matter if you are male or female, building muscle and adding strength and tone to your body can be an enlightening thing. You improve your appearance considerably as well as doing wonders for your overall health. Use the following tips to maximize your use of time and energy in building and conditioning your muscles.

Remember that muscles grow during periods of rest, if you are trying to build muscle. So, try limiting your weight training to 2 or 3 days per week with a day of rest in between. On the off days, you could concentrate on doing cardio exercises to give the muscles a break.

Do your research to make sure that you are doing the best muscle exercises to help increase muscle mass. Different exercise techniques have been found to work best on specific muscle groups, whether you are toning or building muscle. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.

While building muscle generally corresponds to an increase in weight, you should not be surprised if your overall weight does not increase. Your lack of net weight gain can easily be attributed to weight loss caused by a decrease in body fat offsetting your muscle gain. There are various tools and techniques that track body-fat loss. You can utilize them to account for this.

Keep your protein intake high to increase muscle mass. Protein is one of the most important building blocks of muscles. If you fail to get enough protein, you will not gain muscle mass very quickly. A majority of your meals and snacks should be protein-rich.

Hopefully the tips you have read in this article can add to your muscle building arsenal and help you to reach your fitness goals. It’s important to condition your body for a number of reasons and doing so will add health and vitality to your life for years to come.

Helpful Tips For Getting A Great Body

The building of muscle can be done for different reasons: like getting the body of an extreme body builder, or just to turn your fat into muscle. No matter the reasoning behind your need to build muscle, there are pieces of useful advice that you can apply to your plan in the article that follows.

Stay active on your rest days. Being active increases your blood flow, and will help you to recover more quickly. The activity can be as simple as going for a walk. You can also go swimming, biking, or even get a massage. Engaging in these kinds of activities is significantly more effective than simply lying in bed all day.

When following a lifting routine, try to always workout your abs last. When you train your abs before a large body part, you can decrease your strength and increase your chances of getting injured. This is why you should do your ab workout after your main workout, or you could simply make it a separate workout during a different time.

If you are trying to build muscle, make sure to eat enough protein. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue. This is the opposite of what you are trying to achieve. A good measure for your muscle building diet is a gram of protein every day for every pound of your weight.

When doing weight training, you should always ensure your rest periods are monitored very closely. Short rest periods are the best because they cause a large amount of lactate to accumulate in your muscles. This lactate causes your muscles to be more fatigued, which can lead to more muscle growth.

Hopefully, you will find the advice from this article to be inspiring and helpful in reaching your muscle building goals. You are surely going to get far better results by taking the advice that you have found here and applying it to your everyday life during your muscle training sessions.

Cardio vs Weights (Fitness Influencers LIE to YOU!)

‘Cardio vs Weights’ & all your cardio questions answered in this video!

Should I do cardio before or after weights?
How much cardio should I do if I want to lose weight?
Is cardio better than weights for fat loss?
I want to grow my booty but I also want to lose belly fat, so should I lift weights or do more cardio?
What’s the best cardio workout to grow a booty?
Is the stepper good cardio for the glutes?
I want to lose fat but I don’t want my booty to shrink, so how much cardio should I do?

Ahhh, It’s the age-old fitness conundrum… cardio vs weights, which is better?

Whether you want to lose body fat, gain lean muscle, grow a booty or get rid of your belly fat… I’m going to give you my honest, no BS answer to this burning question of ‘cardio vs weights’, once and for all.

Because all these fake fitness influencers are LYING to you and you deserve the TRUTH!

If you liked my video, ‘The Truth About The Fitness Industry’, then this ‘Cardio vs Weights’ video is basically Part II and I don’t hold back! Watch this video to learn more about what really happens behind the scenes of the fitness industry and how it’s affecting your mental health:

And if you’re doing cardio because you think it’s the best way to burn fat, think again! You NEED to watch this fat loss video:

If you’ve struggled to lose weight and get rid of your belly fat with the typical ‘eat less move more’ approach, then my FAT LOSS EBOOK is the ONLY guide you will ever need to finally get REAL & LASTING results. Check it out here:

https://shelleydarlington.com/guides/

We all want a nice round perky booty, am I right? Forget cardio! If you want to get REAL booty gains and finally start seeing ACTUAL results, this is the ONLY video you NEED to watch (I GUARANTEE no one else has shown you these tips!):

#CardioVsWeights #CardioVsWeightTraining #CardioWorkouts

Stay STRONG!

Shell x

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10 Celebs Whose Weight Loss Left Them Unrecognizable

10 Celebs who has gained and lost A LOT of weight.
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The entertainment business can be a cruel world sometimes. Hollywood has an expectation when it comes to appearances. Who do we blame for that? Big wig executives, or us as a society? If a woman is bigger than a size two, then she is ridiculed and called fat, ugly, and so on. If a man has anything but washboard abs and solid pecs, then he gets called names as well. Because we idolize skinny and built Hollywood celebrities, we reflect our own insecurities onto others. So, when you’re a celebrity who is bigger, it seems that you’re putting yourself in a spot to be ridiculed and mocked. Granted, these celebrities managed to create their own success from their size. Yet, eventually many overweight celebrities go on a journey to lose weight. The result? They end up looking completely different from what they were before. There’s lots of benefits to dropping weight, including better health…so these celebs are reaping all sorts of rewards!

Check out these other awesome videos!

10 Awkward Child Celebrities Who Became Hot

10 REAL Kids Who Are One in A Million

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