Intermittent Fasting: Fast Weight Loss That Lasts

سرفصل های دوره

The Complete Guide to Using Intermittent Fasting to Lose Fat, Build Muscle, and Keep the Weight Off Forever

1 - Introduction How To Get The Most Out Of This Course

1 - About-Dr-O.pdf

1 - Course-Section-Table-of-Contents.pdf

1 - Dr-Os-Fat-Loss-Quick-Start-Guide.pdf

1 - How Intermittent Fasting Saved My Life

2 - Introduction How to Get the Most Out of this Course

3 - Dr ONeills Online Teaching Credentials

4 - Why I am The Best Person to Teach You How to Lose Weight

5 - Body-Measurement-Tracker.pdf

5 - Counting-Down-The-Pounds-Tracker.pdf

5 - How-to-Track-Your-Progress.pdf

5 - Non-Scale-Victories-Checklist.pdf

5 - Scale-Weight-Tracker.pdf

5 - Where To Begin Your Weight Loss Journey

2 - What is Intermittent Fasting

6 - Intermittent-Fasting-Made-Easy.pdf

6 - What Is Intermittent Fasting

7 - 3-Fasting-Approaches-Cheat-Sheet.pdf

7 - What Are The Different Types of Intermittent Fasting Philosophies

3 - Intermittent Fasting Myths and Misconceptions

8 - Section Introduction Intermittent Fasting Myths

9 - Myth 1 Intermittent Fasting is Dangerous

10 - Myth 2 Intermittent Fasting Will Wreck Your Metabolism

11 - Myth 3 Fasting is Bad For Muscles

12 - Myth 4 Fasting Causes Fatigue and Brain Fog

13 - Key Takeaways and Action Steps

4 - Intermittent Fasting Timeline

14 - Intermittent-Fasting-Fat-Loss-Timeline.pdf

14 - Section Introduction Intermittent Fasting Timeline

15 - Fasting Stage 1 Sugar Depletion 012 Hours

16 - Fasting Stage 2 Fat Burning Begins 1216 Hours

17 - Fasting Stage 3 Fat Loss Sweet Spot 1624 Hours

18 - Fasting Stage 4 Repair and Renewal 24 Hours and Beyond

19 - Key Takeaways and Actions Steps

5 - Should I Be Exercising as Part of My Weight Loss Program

20 - Section Introduction Benefits of Adding Exercise To Your Fasting Program

21 - Why Strength Training is Better Than Cardio For Fat Loss

22 - The Science Behind How Exercise Preserves Muscle While Fasting

23 - 12-Benefits-of-Exercise.pdf

23 - Additional Benefits of Exercise

24 - What If I Cant Exercise Or Dont Want to

25 - Key Takeaways and Action Steps

25 - Sample-7-Day-Bodyweight-Workout-Challenge.pdf

6 - Intermittent Fasting As a Powerful Calorie Cycling Tool for Weight Loss

26 - The-Power-of-Calorie-Cycling.pdf

26 - What is Calorie Cycling

27 - Section Introduction Calorie Cycling For Weight Loss

28 - Why Calorie Cycling is Better Than Regular Dieting

29 - Calorie Cycling Improves Metabolic Adaptation Survival Mode

30 - Should I Be Calorie Cycling if I Dont Exercise

31 - A Warning About Calorie Cycling

32 - Key Takeaways and Action Steps

7 - The Benefits of Fasting

33 - 12-Benefits-of-Fasting.pdf

33 - Section Introduction Benefits of Fasting

34 - Fasting Benefit 1 You Will Eat Less and Lose Fat

35 - Fasting Benefit 2 Lose Belly Fat

36 - Fasting Benefit 3 Learn To Control Your Hunger

37 - Fasting Benefit 4 Improve Your Relationship With Food

38 - Fasting Benefit 5 Improved Hormone Function

39 - Fasting Benefit 6 Fasting is a LongTerm Behavior Change Tool

40 - Fasting Benefit 7 Fasting Decreases Inflammation

41 - Fasting Benefit 8 Autophagy and Cellular Repair

42 - Fasting Benefit 9 Improved Overall Health

43 - Fasting Benefit 10 You Will Enter Ketosis

44 - Fasting Benefit 11 Improved Brain Function

45 - Fasting Benefit 12 Healthy Aging

46 - Fasting Benefit 13 Save Time and Money

47 - Key Takeaways and Action Steps

8 - Before You Begin Your Weight Loss Journey Where Are You Now

48 - How To Determine Your Body Fat Percentage

49 - How To Determine Your Metabolic Rate Total Daily Energy Expenditure

50 - How To Determine How Many Calories You Should Be Eating On You Diet

50 - How-To-Set-Your-Calorie-Targets-Worksheet.pdf

51 - Cronometer-Tutorial-for-Diet-Tracking.docx

51 - How To Count Your Calories and Macros Using Cronometer

9 - Picking the Best Fasting Plan For Your Weight Loss Goals

52 - Fasting-Plan-Overview-Flow-Chart.pdf

52 - Section Introduction Choosing The Best Fasting Program For You

53 - Fasting Option Alternate Day Fasting

54 - What If I Get Too Lean For Alternate Day Fasting

55 - Fasting Option Modified Alternate Day Fasting

56 - Fasting Option 52 Fasting Plan

57 - Fasting Option Eat Stop Eat 24 Hour Fasts

58 - Fasting Option TimeRestricted Eating

59 - Fasting Option OMAD One Meal A Day

60 - Fasting Option Choose Your Own Fasting Adventure

61 - Key Takeaways and Action Steps

10 - Frequently Asked Questions About Intermittent Fasting for Weight Loss

62 - Section Introduction Frequently Asked Questions About Intermittent Fasting

63 - FAQ Should I Fast Clean or Dirty

64 - FAQ What Can I have During a Fast

65 - FAQ How Do I Know If I am Properly Hydrated During My Fasts

66 - FAQ What Can I Do To Make Fasting Easier

67 - FAQ Can I Eat Whatever I Want Between Fasts

68 - FAQ What Happens If I Overeat On My Eating Days

69 - FAQ Can I Fast Longer Than 36 Hours

70 - FAQ How Do I Know If I Am Fasting Too Long Or Too Often

71 - FAQ What About Extended Fasts

72 - FAQ What Is The Best Day To Start a Fast

73 - FAQ Why Does My Weight Fluctuate More When I am Fasting

74 - FAQ Should I Take Breaks From Fasting

75 - FAQ Who Should NOT Fast

76 - Key Takeaways and Action Steps

11 - Getting Started With Intermittent Fasting

77 - How To Ease Into Fasting

78 - Preparing For Your First Fast Introduction

79 - Do a Pantry Overhaul

80 - Build a Support System

81 - Improve Your Sleep and Manage Your Stress

82 - Make Sure That You Are Properly Hydrated

83 - Have a Busy Day Planned

84 - Build Your Fasting Survival Kit

85 - Key Takeaways and Action Steps

12 - How To Eat To Enhance Your Intermittent Fasting and Weight Loss Success

86 - Eating For Fasting Success

87 - Eating Rules For FAST Weight Loss

88 - Eating Rule 1 Decide When to Eat and When to Fast

89 - Eating Rule 2 Set Your Calorie Target

90 - Eating Rule 3 Make Protein Your Top Priority

90 - High-Protein-Foods.pdf

90 - Vegan-High-Protein-Foods.pdf

91 - Eating Rule 4 Eat Foods That Keep You Full

92 - Eating Rule 5 Say NO To Liquid Calories

93 - Eating Rule 6 Minimize Snacking

94 - Create a Diet That Supports Your Fasting

95 - Key Takeaways and Action Steps

13 - Intermittent Fasting Troubleshooting How To Deal With Problems That Can Occur

96 - Section Introduction Intermittent Fasting Troubleshooting

97 - Troubleshooting The Most Common Complaints While Fasting

98 - Troubleshooting Fasting and Electrolytes

99 - Troubleshooting Ten Ways to Make Intermittent Fasting Easier

100 - Troubleshooting What to Do When Fasting Gets Too Tough

101 - Troubleshooting Dealing With Weight Loss Stalls

102 - Key Takeaways and Action Steps

14 - Intermittent Fasting Weight Loss Plateau Busters

103 - Section Introduction Plateau Busters

104 - Plateau Buster 1 Make Sleep a Priority

105 - Plateau Buster 2 Up Your Exercise

106 - Plateau Buster 3 Get NEAT

107 - Plateau Buster 4 DeStress and Decompress

108 - Plateau Buster 5 Eat BIG Early

109 - Plateau Buster 6 Eat The Right Foods

110 - Plateau Buster 7 Track Your Calories

111 - Plateau Buster 8 Try a Clean Fast

112 - Plateau Buster 9 Get Your Hormones Checked

113 - Key Takeaways and Action Steps

15 - Keeping the Weight Off How To Prevent Weight Regain

114 - How To Keep The Weight Off For The Rest Of Your Life

16 - Whats Next

115 - Bonus Lecture

115 - Bonus-How-To-Contact-Dr-O.pdf

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تولید کننده: Udemy-Training