How to Stay Leaner By Skipping Breakfast Jason Maxwell, CPT 2 Page
How to Stay Leaner By Skipping Breakfast Copyright 2014 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN ISBN ISBN ISBN 13 XXXXXX (paperback): XXXXXXX 10 (paperback): XXXXXXXXXX 13 (electronic): XXXXXXXXXXXXX 10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark. 3 Page
Table of Contents How to Stay Leaner By Skipping Breakfast... 2 Jason Maxwell, CPT... 2 What You ll Learn From This Ebook... 5 Intermittent Fasting: The Morning... 6 Eating Window... 7 Non-Workout Days... 8 Workout Days... 9 Success Guide... 10 Recommended Resources... 11 The 21 Day Body Recomp... 11 Online Coaching... 11 About the Author... 12 My Story... 12 FTC Disclosure... 14 4 Page
What You ll Learn From This Ebook My specific fasting approach. What to do in the morning. How to choose your eating window. What to do on non-workout days. What to do on workout days. How to be successful with skipping breakfast. 5 Page
Intermittent Fasting: The Morning The morning is yours. You wake up, and do what you have to do. Since you are skipping breakfast, this is the best time to be productive. I love to take advantage of the focus that skipping breakfast provides. Beware: it s difficult to be productive at first. Why? Transition. If you re used to eating breakfast, your body will naturally crave a breakfast meal (and that ll be the only thing you can think of. Try to take your mind off of it). Give your body 2 to 4 weeks to adjust and you ll feel like you re on Adderall (but without the weird sexual side effects). I ve also received emails from a few people saying that they felt tired or kind of funny in the morning since their blood sugar was low. I remember feeling this way when I first started. Believe it or not, this will go away after the transition period, especially as you get leaner. Once your body transitions, expect to feel cold until you eat your first meal. This is a minor inconvenience that can easily be fixed by wearing a sweater. No research suggests why this happens, but when you re cold, brown adipose tissue seems to be activated and generates fat burning in the body. 6 Page
Eating Window I usually break my fast between 8am and 11am (I wake up at 5am so technically I wait about 3 to 6 hours before eating, but 2 hours will suffice). It s different each day because I like to eat my first meal between clients. It s just easier for me. During my eating window, I usually have 3-4 large meals. Since the meals are so big, I never feel hungry during the eating window. This not only allows me to be more compliant with my food choices, but it allows me to be more productive as a large part of my day isn t dedicated towards eating and preparing food. A lot of people have been asking me about eating 6 small meals in the eating window to keep their metabolism running. New research suggests that increasing the number of meals per day does not increase your metabolism. Sorry. You know what directly affects metabolism? Caloric intake. Lowering your caloric intake can make your digestive system more efficient (this means that your metabolism will get slow), but I digress. I usually eat my last meal around 6pm or 7pm. 7 Page
Non-Workout Days On non-workout days, if I eat starchy carbs, I ll only eat them in the evening (known as carb backloading). Every meal I eat on non-workout days contains meat, veggies, and some kind of healthy fat. I get about 200g of protein by the end of the day. 8 Page
Workout Days It doesn t matter when you workout. Ideally, you d want to start training after your first meal. Just make sure you re using that Muscle Cocktail that I ve spoken about in the past. This means taking in food/liquid nutrition before, during, and after your workout session (and the formula DOES matter). As for food, you re going to want to eat the same as as on non-workout days. If you re going to eat starchy carbs, save them for the evening. 9 Page
Success Guide This may all seem a bit overwhelming. Yet, you have to remember, I already have my nutrition dialed in, and down to a routine. Another awesome trick is to push breakfast back half an hour each day. Once your first meal is 2 hours after waking, then you stick to it for AT LEAST 2 WEEKS. The first 2 weeks are always the hardest, but once you get through them, everything is a breeze. You re tough, I know you can do it! The thing that makes fasting easy for me is that I get to sleep in an extra half hour every day, I get tons of work done while fasting, and I save time by not constantly eating throughout the day. As an added bonus, I m not stressed out when I miss a meal. In fact, I don t even care if I miss a meal, I ll just eat later. 10 Page
Recommended Resources The 21 Day Body Recomp Want to build muscle and burn fat at the same time in only 21 days? Then this book is for you. Check it out here: www.jmaxfitness.com/books/21-day-body-recomp/ Online Coaching Hate trying to figure out fitness on your own? Want a personalized plan to get you twice the results in half the time of any program you ve ever done? If you answered yes to these questions, then coaching is for you. Check it out here: http://www.jmaxfitness.com/coaching/ 11 Page
About the Author My name is Jason Maxwell and I am a Certified Personal Trainer (CPT) under the National Strength and Conditioning Association (NSCA) and am a certified Functional Movement Screen practitioner. Fitness health, nutrition, and helping people to lose fat and gain muscle are my passions. It s just way too much fun helping people to look better naked. My Story Grew up in a small town with less than 3500 people. Was a huge Toronto Maple Leafs fan as a kid Actually, I still am Was fat until I hit puberty, then I kind of grew out of my tubbiness. Was skinny fat all through high school (even though I played every sport). I started lifting weights in my senior year of high school in order to get stronger for football. After starting to lift weights, I was seeing some results, but I was still skinny fat. Went to Ryerson University in Toronto (for Aerospace Engineering) and got my nutrition and lifting dialled in. Gained 20lbs of muscle my first semester and got leaner in the process. I wasn t skinny fat anymore. I became obsessed with everything to do with fitness and nutrition. 12 Page
I started personal training, online coaching, and writing. To date, I ve helped 100s of people transform their bodies. This book was the result of me consistently screwing up with my own fitness and nutrition until I finally got it right. Everyone always asks me, Why don t you be an astronaut instead of a fitness professional?. Here s what I ve realized: throughout my degree, I ve found myself studying and reading fitness, health, and nutrition literature at times when I should have been studying for aerodynamics, aircraft performance etc. Some people in my program go home and read about airplanes. I read about health. That is where my passion lies. The path of health and fitness that I ve chosen will inevitably help people improve the quality of their life. Sure, aerospace engineering can inevitably help people, but not on the same degree and magnitude as health and fitness. There s no way it can help someone live a longer, happier life. For more info on health, fitness, and nutrition, subscribe to my website: http://www.jmaxfitness.com/ 13 Page
FTC Disclosure As of December 1st, 2009 the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. Although I support and truly believe in all the products I recommend in this ebook, for legal reasons, let s assume that they pay me loads of cash so I can race dolphins in my yacht, golf with celebrities, and have a butler named Alfred. 14 Page