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It is an in-depth and tested habit-fitness coaching program designed to help you prepare your mind and body for more advanced programs. We also added an Intermittent Fasting bundle for you to experience.
Welcome to the 12-week program on the combined Alternate-Day Fasting and 16/8 method. This program is designed to help you achieve your health and wellness goals by implementing a flexible and effective form of intermittent fasting. The program is divided into four phases, each building on the previous one to gradually increase the duration of fasting. Week 1-2: Combination of the two IF During the first two weeks, the program will involve a combination of the Alternate-Day Fasting and 16/8 method. You will fast for 12 hours and eat for 12 hours on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays, Saturdays, and Sundays, there will be no fasting. This will help you ease into the program and get used to the idea of intermittent fasting. Week 3-4: Combination of the two IF In the next two weeks, you will continue with the Alternate-Day Fasting and 16/8 method but with a slightly longer fasting period. You will fast for 14 hours and eat for 10 hours on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays, Saturdays, and Sundays, there will be no fasting. This will help you adjust to the longer fasting periods and start to see the benefits of intermittent fasting. Week 5-6: Combination of the two IF During the next two weeks, you will continue with the Alternate-Day Fasting and 16/8 method, but with an even longer fasting period. You will fast for 16 hours and eat for 8 hours on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays, Saturdays, and Sundays, there will be no fasting. Week 7-8: Combination of the two IF In the next two weeks, you will continue with the Alternate-Day Fasting and 16/8 method, but with a slightly different schedule. You will fast for 16 hours and eat for 8 hours from Monday to Friday. On Saturdays and Sundays, there will be no fasting. Week 9-12: Combination of the two IF For the final four weeks of the program, you will continue with the Alternate-Day Fasting and 16/8 method, but with a slightly different schedule. You will fast for 16 hours and eat for 8 hours from Monday to Sunday. Throughout the program, we will send you a daily reminder in your in-app message about the scheduled fasting for the day. This will help you stay on track and ensure that you are following the program correctly. Remember to stay hydrated and listen to your body throughout the program. If you feel unwell or experience any negative side effects, it is best to stop the program and consult with a healthcare professional. With this program, you will be on your way to achieving your health and wellness goals through the power of intermittent fasting. Neil Ryan Tolentino WHAT IS 16/8 method The 16/8 method is a form of intermittent fasting that involves fasting for 16 hours and then eating during an 8-hour window. This method is also known as the "Leangains method" and is one of the most popular forms of intermittent fasting. It is often used for weight loss and improved metabolic health, as well as other benefits such as increased insulin sensitivity, improved brain function, and decreased inflammation. The 16/8 method is considered a relatively easy form of intermittent fasting to follow and can be customized to fit an individual's lifestyle and schedule. Neil Ryan Tolentino WHAT IS Alternate-Day Fasting The 16/8 method is a form of intermittent fasting that involves fasting for 16 hours and eating during an 8-hour window. This can be done daily, and is a popular method among those who want to lose weight and improve their overall health and wellness. Alternate-Day Fasting (ADF) is a form of intermittent fasting where individuals alternate between days of eating normally and days of eating very little or nothing at all. This type of fasting can be done in different ways, for example, some people eat only about 500 calories on fasting days, while others eat nothing at all. This type of fasting is less popular than the 16/8 method because it's more restrictive, and it's not suitable for everyone. It's always best to consult with a healthcare professional before starting this or any other fasting regimen.
8 week muscle building program
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