I got the Xtreme fat loss diet, waiting for the supplements to arrive so I can start. I am really affraid of the fast days but I am going to do it anyways. Just need to prepare myself for it. I get kind of nauseous when I have 3 or more hours without any food, so Lets see what hapens. If I don’t try it I wouldnt know if it works. This is going to be a big challenge for me, but I need a big jump start on my weight loss. Will be losing 30 pounds of fat by August 15th 2011. No important events, just want to look good again.
Good luck to everyone trying the Xtreme!! Let’s say we are Xtreme!!
I’m just getting back from a fun-filled Memorial Day weekend in San Diego with a bunch of my fitness buddies like Braig Callantynez, Vinny D, The Truth, and Dr. K.
We had a blast exploring the famous San Diego Zoo, catching some rays on Mission Beach, and of course eating our share of delicious holiday weekend food.
And today I’m fasting.
No, not to “make up” for my weekend indulgence, but rather because I know that strategically placed fasting can lead to faster fat loss when done correctly.
Here are my two favorite strategic methods:
1. The Post-cheat Fast: This is my favorite version of strategic fasting and the version I’m currently employing today. Why? Because when you use it you can lose up 2 lbs of pure fat in ONE day.
Tony-the-Tiger awesome (I know he says GRRRRREAT, but awesome is better).
You see, after a Cheat Day your body is in an optimal fat burning state with important body fat regulating hormones like leptin and T3/T4 at their peak. In other words, there is no other day in which your body is primed to burn MORE fat than on this day.
And that’s why the Post-cheat Fast works so well – it creates a massive calorie deficit on a day in which your body WANTS to release fat.
To perform it, consume only non-calorie liquids from when you wake up until you wake up the next morning. Essentially, it’s 36 hour fast. For example, if fasting on Monday you only consume non-calorie liquids until breakfast on Tuesday.
Want to lose even more fat on a Post-cheat Fast Day? Throw in lots of activity and strategically timed exercise.
This is exactly what we do in my Xtreme Fat Loss Diet program and one of the reasons the program yields such rapid results.
2. The 24-hour fast: The 24-hour fast, as it’s name suggests, is when you fast for a 24 hour period. It is more or less the equivalent of eating only one meal.
For example, after dinner on Tuesday you fast until dinner on Wedneday (24 hour period). Your dinner on Wednesday would then be approximately the same size (or slightly larger) than your “normal” dinner.
This method, when used 1 – 3 times a week, allows you to create a greater weekly caloric deficit by incorporating several very managable low calorie days each week.
I recommend placing higher carboydrate days in between 24 hour fasts to spike important metabolism-regulating hormones. This will allow you to get the most out of each 24-hour fast.
Again, strategic fast days are one of the pillars of my Xtreme Fat Loss Diet program. If you’re interested in losing up to 25 lbs in 25 days, check it out here:
==> http://XtremeFatLossDiet.com
Do YOU use fast days? If so, what has your experience been? Respond below! At least 100 comments and I’ll be back w/ ANOTHER killer blog this week.
Talk to you in the comments section!
Joel
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First 2 1/2 days on XFLD. First, my cheat day didn’t go nearly high enough. Probably about 2,500 calories. And, since I spent about half the day whitewater kayaking, it wasn’t enough! I lasted till about 7:30p on the fast day. I gave in to about 5 large shrimp (pure protein, at least).
I’m a nut about numbers so I have weighed every morning. Started after a semi-cheat day about 1.5 lbs high. After cheat day, up 2 pounds. After fast day, back to “low weight” – before semi-cheat day weight.
Overall, I think that it was worth it, but I need to hit the cheat day harder. This coming cheat day is Saturday, which is also a whitewater day. The problem is that the fast day hits on Sunday, which I would like to mountain bike race on…. would swapping a protein/carb depletion day work? I can’t afford to be biking on trails that I don’t know with either hazy mind or no muscle strength.
I have done the 24 hour fast and have seen some nice results. I am looking forward to trying the 36 hour especially with my 25 class reunion coming up. Thanks!
Hi Joel,
I have never used fast days before until now. I am now on day 5 of your amazing Xtreme Fat Loss Diet and I found it pretty easy to be honest and the results are truly amazing I have lost 5lbs in my first 5 days and cant wait to start cycle 2 tomorrow, hello cheat day.
Not only do i have more energy and I thought training twice a day would leave me tired but it has had the opposite effect and in only 1 week my jeans are now too BIG! In just 5 days. As you said it’s an AWESOME programme and all of my negative friends who shunned the plan as it was “TOO HARD” are now asking more about what I am doing. I have already lost 6 stones but my weight has never gone below 148lbs until now, cant wait until we hit the 139 mark which I know without a shadow of a doubt will be in the next few weeks.
Need to go now as I am of to do my 30mins of cardio :-)
Kim
Hey Joel,
I have done a few cycles of XFLD along with clean bulking and I have about 5-10 more lbs of fat to lose, the problem is when i perform the workouts i feel like im simply dying…. i know that how it’s supposed to feel, but recently i’ve been trying pre workout supplements such as 1MR, expand… They really work well, the question is are these safe?
Tried the fast day 8 days ago and it worked incredibly. Weighed myself the next day and it showed 2 lbs lighter without much of a workout cause I was dizzy most of the day. The second fast day (2 days ago) didn’t work that well and the scale shows almost my original weight. Don’t know what is going wrong. Following the Xtreme diet by the book (can’t follow all the exercises though) and had a moderate cheat day. Will keep at it. Got to be at least 12 pounds lighter by July 1st!
I’m trying to understand the concept of Cheat Day/Fast Day etc. I know that with the Cheat Day, lots of leptin is produced which is the primary purpose. I don’t understand the 36-hr vs 24 hr fast.
Waiting on supplements. Was also reviewing the exercises and need to come up with something I can do since I’m still recuperating from abdominal surgery. any suggestions?
My wife and I have used the xtreme fat loss diet on a few of occasions now and have dropped considerable bodyfat each time. The first time was late last year and we both lost about 8kg in the 25 days. We are super strict on the diet and exercise and that also means going hard on the cheat day. The fast day was difficult the first couple of times but when we realised how well we were tracking, we were more confident in eating whatever we wanted on our cheat days. The key for an easy and successful fast day, we found was to do exactly as the cheat day suggests and don’t hold back. If you feel like it, eat it, just follow those two rules religously(no alcohol and don’t eat until you are uncomfortable). We are both now in the process of leaning down for our first natural bodybuilding competion in august and confident our cheat and fasting strategies will get us ripped super fast. I would recommend the extreme fat loss diet to everyone looking to lean down. Just remember, planning is so important.
Just did my second fast day on this program. I think the BCAA’s help me from getting too uncomfortably hungry. I was really surprised that my weight was exactly the same this morning as it was yesterday morning with no eating & a lot of working out. I am assuming it might take a couple of days & then I might see 2 or 3 lbs vanish all at once.
Does anyone know if I can incorporate the extreme diet with a workout program like chalean extreme(which is 3 days of heavy weight lifting and 2 days of cardio)?
I just finished the first 5 day cycle on the XFLD. I felt that the fast day was going really well until the evening. I had to break down and have some dinner. I just had some very lean protein. I am hoping that the fast days will get a bit easier as I follow the program.
Hey Joel,
I’m so excited to start the XFLD program but I was just wondering how many BCAA pills a day need to be taken. It says how many bottles are required for the program but i was wondering how many a day are to be taken for someone that is 220lbs.
Thanks for the help!
I am a diabetic, so fasting days don’t seem safe for me. I was very interested in the Xtreme Fat Loss Diet but was concerned I couldn’t get good results without the fast days. Any advice?
Hi Joel! I bought your Xtreme Fatloss program last summer and love it…but I was wondering if I could gain access to the quick 7-day program also. I would really appreciate it for those last minute events that pop up! I don’t mind paying for it just didn’t need to buy the whole program again…thanks so much for all your help!!
Hey Joel – loving the challenge so far – I have been lucky enough to encourage my whole family to do the challenge which is a house full of 6 people. Including my 18 yr old daughter who has never wanted to do anything like this before or been out of bed before 1pm most days.
The first cycle in and the results are not just about the weight – actually our first cheat day is tomorrow and we ONLY measure with a tape the morning of the Cheat day. Scales are SO de-motivating that I would recommend you hide them for the 25 days. Its also unfair to measure your body every day when you are changing your feeding process every day.
The best part so far is that we all feel incredibly strong that we achieved the fasting – everyone agreed it was mind over matter. Our bodies told us we were crazy and needed to eat but our heads ruled and said not today I’m in charge.. lets face it nobody has ever died from fasting for a day. And we all agreed that we have suffered worse from hangovers before and what benefit was that :))
Anyway – just wanted to say that although its not for long term – anyone who is doing this – don’t just think about your achievements in terms of fat loss or pounds measured – think of this as something you want to do for mental strength and discipline. Its been very rewarding so far – will see how optimistic I am about cycle three LOL :))
On cycle 2 of XFLD. Fast days have been fine, but I have done up to a 2 week water only fast in the past for cleansing, etc. My problem was the cheat day. Started off the day with donuts, and was sick the rest of the day! Had a really hard time eating a lot, and felt uncomfortable after all 3 of the meals I ate that day. I was really glad to fast the next day!!
Usually a pretty strict vegan, so I think the switch to such an unhealthy diet for that day really disagreed with my system. I think I will try healthier things like avocados, grains, potatoes and nuts/seeds to get my calories up on the next one.
Not sure how successful it’s been so far. I lost about 4.5 lb the first cycle, but feel heavier again after cheat day and clothes are not that loose. Am not weighing myself, per Joel. Also, doing 90 minute Bikram yoga sessions every other day or so instead of some of the non-weight work outs.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...