Fred Duncan - Feast.Fast.Fit.: Train Your Body to Torch Fat, Build Muscle, And Never Diet Again.

2018 Fred Duncan. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

ISBN: 978-1-54392-396-4 (print)

ISBN: 978-1-54392-397-1 (ebook)

Intro

We are at war...Our appetite has us surroundedOur lifestyle is dropping bombs from aboveThe enemy knows our weakness and exploits it

Heres how intermittent fasting helped me and thousands others escape

We might be living longer than ever before, but our quality of life is under attack by various metabolic diseases encouraged by the rising rates of obesity. More than 2 in 3 adults today are considered overweight or obese, with a steady, linear increase over the last 10 years.

Heart disease deaths are still rampant, and lets not even talk about the poor pancreas of the average American. If you didnt know any better, youd think we were competing in the whose country can have the most diabetes Olympics.

Sadly, this data is not new, nor is it showing any indication of slowing down. Why then, when our amount of research and access to information is at its all-time high, are we unable to address this problem plaguing our society? Bad science, misleading marketing, poor lifestyle, and academias snail pace to change curriculum are all muddying the process.

The Health and Fitness industry has grown rapidly over this same course of time. There are never ending pop-up gyms and weight loss articles. Yet where are all the wildly successful members of these endless gyms? Theyve likely moved on. To the next diet, the next boutique shop, the next supplement.

Because in fitness we sell dreams. The 4 hour body and 6 Minute Abs plan sounds better than the eat chicken, vegetables, and exercise consistently plan. People are searching for a fantasy so marketing takes advantage of this. Hey, look over here, everything you want is one purchase away! So you click it. Whats another 20 bucks?

The risk vs. reward here is stacked towards the reward (the fantasy). Its almost negligent not to try, right? Because it is your health after all. But thats as far as most get. They feel that rush, the chance that their fantasy might be fulfilled, and then its slowly back to playing the get my dream body lotto.

Id prefer to make your dream a reality rather than just sell you one. Im not going to lie to you and say its easy, quick, and filled with cheesecake because its not (though you can and should still have some cheesecake). BUT

Achieving a lean, strong, healthy body while also finding dietary freedom and flexibility, is absolutely attainable for anyone reading this.

But first, you have to clear your pre-conceived notions about nutrition and reset your thought process. Once you do, fat loss and maintenance will become rather effortless for you. Your diet will fit seamlessly into your life and youll be so happy with your new body that you might name your kids after me. That last part might be a stretch but, lets not rule it out yet.

Building Your Personalized Diet

If you want to have success, you need a plan that actually takes you into account. Youre a special snowflake, dont forget that! Thats why the Feast.Fast.Fit. diet includes options when it comes to calories, amount of meals, and even food choices. Dont worry ladies, I provide numbers for both genders too! Dieting no longer needs to ruin your life.

Fit your diet into your life, do not try to fit your life into your diet.

Ive supplied two templates:

• A thorough, numbers oriented approach with examples of meals and goals for each day.
• A Feast.Fast.Fit Cheat Sheet that provides simple cues that when followed, should eventually eliminate the need for tracking or counting.

I suggest that you start with option one and then transition to option two over time. Because of the extra attention to detail, the numbers-oriented approach will provide quicker fat loss. If youre new to dieting, or have been unsuccessful in the past, you need the extra accountability. If you didnt, youd already look great, right?

The second approach is more of an intuitive plan with less emphasis on numbers, and more focus on portions and food choices. If youre an experienced dieter (meaning youve had some success), you can start here. Though, I still recommend you learn the why behind the Feast.Fast.Fit. diet first.

Both are effective for fat loss and promoting positive change in eating habits. By following the Feast.Fast.Fit. set-up, Ive gotten in the best shape of my life and maintained it effortlessly (and deliciously). I have also reproduced these effects in all of my clients. You can do the same.

If you want the faster, more targeted approach, then keep reading. If youre just looking for the short version, skip to the Cheat Sheet below. But then youll miss all of my witty humor, so thats on you.

The Feast.Fast.Fit. Diet

The premise is pretty simple.

Feast (Eat) Fast (Dont eat) Fit (Workout).

You likely do some variation of this right now. Except, theres one major issue. Your feasting is dominating your fasting and exercising. This leads to you getting fat and being owned by your food.

Now, your clothes are fitting tighter and youre more hangry than Betty White in a Snickers commercial. What started out as just another bite, has fully morphed into, I have zero self-control.

What if I told you that you can go out to dinners and enjoy everyday foods, while still seeing what sits under that fat on your stomach? You may have heard of these rare things before, theyre called abs.

Hows it done? You will blend high-calorie, workout days with lower-calorie, fasting days (aka fat loss days). When you want more fat loss, fast more and have less total meals. Its not rocket science, but there is some science behind it. So lets dig in.

Why Traditional Diets Fail

The reality is, most diets fail. Failure is a part of life. So thats what I wanted to solve: the failures . Because we know what works. Its not a secret. Yet most people still cant diet even though they want to. I was no different - I was eating my 6+ meals a day and still didnt look how I wanted. I knew there had to be a better way.

Its not uncommon for people to complain of excessive hunger and low energy when they start a traditional diet. They drastically cut calories to x per day, restrict all tasty foods, and ramp-up exercise.

Pretty soon, strength dissipates and you likely cant beat Richard Simmons in an arm-wrestling match anymore. Cravings become overwhelming and your mood deteriorates. You can only maintain this for so long. And why would you want to?

The set-up is part of the problem

First, their perceived hunger, which is just appetite or boredom in disguise, still owns them. They will crave carbohydrates because their body is used to operating on a steady stream of glucose (sugar). Eventually, these nudges from the body become harder to ignore, and before you know it, youre shoving a whole pizza in your mouth. Guilt swirls and self-loathing sets in.