10 Rules To Make Intermittent Fasting Work For You

Well, you finally did it.

You took the first step towards becoming the best version of yourself.

You read about intermittent fasting or found the full meal plan and most of you got the Renegade Diet as a result.

That means you’re now transforming your unhealthy body into something far more functional and stronger – a healthy body.

Feels pretty damn good, doesn’t it?


It should. You’re consciously changing your body by making sure it gets the right nutrition at the right time.

Your health is not a matter of your circumstances any more, but of your decisions.

And if you’re smart, you’ll do everything you can to keep this new body of yours going.


But while you are taking all these great steps, there are always a few dangerous pitfalls.

You can become so obsessed with getting results, that you never really get results.

Big mistake.


Because, those initial steps without any results are crucial. It’s where the build up towards those results commences.

These steps set the tone for the rest of your new you.

To make sure you set those first steps on the intermittent fasting plan successfully, follow these 10 simple rules.



The 10 Rules Of Intermittent Fasting


Most of these rules are pretty evident, but as with most habits…the idea of sticking to it is usually easier than actually sticking to it.

With that knowledge in the back of your mind, I’m sure you’ll find a way to make it stick.

And if you don’t find a way, you’ll make one.





1. Start With Fasting 2-3 Days A Week


Just as any new behaviour, intermittent fasting is a habit.

Habits take time to integrate into your life.

That’s why you need to build things up slowly, because your body will need time to adapt to your new style of nutrition.

Really developing a habit takes at least around 2 months before it becomes automatic. Depending on a range of factors. In addition, if you fail evey now and then, it doesn’t mean that you won’t be able to develop the habit, it will just take you a bit more time to develop it (study).





2. Train In A Fastened State


The best time to train is when you are in a fastened state (preferably at the ending), because your blood sugar levels are at are their lowest and that’s where you will get major fat burning results.

Working out in a fastened is beneficial to your bodies ability to deal with glucose (study).





3. Find A Fasting Friend


Having someone to help you while you are fasting and to hold you accountable, will definitely give you an extra reason to stick to the challenge.

Make an agreement to call each other at the end of your fast or to eat together.





4. Prepare Your Meals Beforehand


It’s really recommendable to have your first meal ready when you are ending your fast.

Just to make sure it’s ready to be devoured.





5. Stay Busy While Fasting


Make sure you have stuff to do when you are in a fastened state.

The more you occupy yourself, the faster time will fly by and the faster you can fly into that meal of yours.





6. Don’t Be Afraid To Think About Food


Feel free to think about food you are going to eat when your fast is over.

Don’t suppress your urges, you are going to think about food anyways.

Consider al those lovely meals you are going to have later something to look forward to.





7. Stay Hydrated During Your Fast


Make sure you stay hydrated during your fastened state.

Drinking water with lemon/lime or tea and occasionally coffee are recommendable.

Just make sure no sugar is included in any of those, because that will be detrimental to all the benefits of fasting.





8. Don’t Count On Weight Loss On Any Given Day


Stop focusing on direct results on any single day.

It’s a long term process of resetting your body and bringing back the insulin sensitivity.

Count every fasting day as a victory, since every day brings you one step closer to you goal.





9. Be Sensible, Be Smart And There Is Always Tomorrow


It’s vital that you pay good attention to your body.

Getting accustomed to intermittent fasting might take some time.

Rome wasn’t built in 1 day and so isn’t your body.

Did have your first 12 hour fast ever? Great, stick to it 1 hour longer the next day.

Be smart about it and know your limits, but don’t make it too easy on yourself or you’ll end up where you started.





10. Congratulate Yourself


Make sure every fast ends in a feast.

Fasting is not about eating less, but about training your body to become more efficient with what you eat.

Reward yourself with something you would want to do, have or eat of course. But never fast for the reward, the results itself (muscle growth and a rock solid six pack) will be the reward.

Give yourself a pat on the back or a big meal outside your fast every now and then, just because you feel like it.

This will lay neurological path ways both intrinsically (you do something, because of the challenge or pleasure it gives you internally)  and extrinsicslly (you do something, because of an external benefit like money or a cheat meal), causing a positive association that will make it more likely to become a habit.



Let’s Make Your Intermittent Fasting Lasting


Starting intermittent fasting and adding it to your overall toolbox is like flicking on a turbo switch – everything accelerates.

Fat loss. Fast metabolism. Lean gains.

But however good you start, if you don’t stick to it, all your effort has been for nothing.

Sticking to these simple rules and having the right meal plan will definitely make things easier for you. Simple rules to live by.


So if you really exited about levelling up your results (which you should be) make use of these effective rules.

You don’t even need to do all of them, just 2-3 will yield huge differences.

Just remember.

It’s your decision from here on forward…


Feast Mode ON!



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46 thoughts on “10 Rules To Make Intermittent Fasting Work For You

  1. Hi,
    i just want to say thank you for this website and all the informations.
    Great job 🙂

    Best Regards from germany

  2. Can I do the intermediate fast to where I can workout in the morning and eat breakfast? Like could i start eating at 8:00 A.M. and stop eating around 4:00 P.M.?

    1. Hey Briggs,

      You definitely can!

      With these blogs I’m always aiming for an optimum, meaning that in the most perfect situation this would give you the best results.

      If you however, due to practical reasons or because you want to gain more weight, want to have your meal prior to your fast by all means do so.

      It’s all about experimentation and finding what works best for you. So go try it and see how it works, the only disadvantage of starting your eating phase at 8 am is that you have a long awake period before you go to bed where you don’t eat anything, which might make things more difficult.

      That being said, fine tune it to your needs and abilities, it’s definitely going to be worth it!

      Beast Mode ON!

  3. I m following the intermittent fasting, but the thing I am worried ant is that, first , I am vegetarian, second , the renegade diet supports, avoiding dairy and grains. Please specify foods that one can eat as a vegan for protein sources

    1. Hey Niks,

      Great question!

      I have personally been experimenting with a vegan diet too, so I know exactly what you are bumping into in terms of issues.

      So here is what I do when I experiment with a vegan diet, I replace my meats with nuts, seeds and especially legumes (lentils, beans etc). As those are quite high in protein, not as high as meat, but you can definitely get sufficient proteins from legumes. In addition, I prefer them over grains, because due to the high fiber content, they don’t spike your insulin levels.

      Legumes however are not recommended (in paleolithical eating) it’s because they contain lectin, similar to grains, which our body finds difficult to break down. Then again, I personally haven’t experienced the adverse side effects on legumes which I experience on grains. With those two sides of the coin in mind, if you are going vegan/vegetarian, stick to legumes for protein and fiber instead of grains (especially refined grains).

      This should give you more to work with, if you have any questions. ASK!

      Beast Mode ON!

  4. I’ve been intermittent fasting for about 2 years now and I actually write about tons of tips I have accumulated through training clients how to efficiently fast without losing muscle.

    Great post overall but you missed one major crucial tip for fasting, and that is to eat the majority of your carbs as your last meal!

    By doing this you won’t feel nearly as “hangry” (grumpy because you are hungry) when you are fasting in the morning.

    Besides that, I highly recommend newbies to stick to a protocol where you are only fasting for 4-6 hours upon waking up before trying to do a longer fast. This way you are making your body more used to intermittent fasting.
    The most common mistake I see newbies making is immediately trying to do a 16:8 hour fasting protocol when they have never fasted in their life before.

    1. Hey Lorenz,

      Great addition!

      I completely agree with eating the carbs at the end! This list is not exhaustive by any means, so thanks for adding.

      On the second point I’d have to say, it depends on the people you are focusing on. I like to set a high standard for both myself and the people I inform.

      Out of practical and based upon pure effectiveness I suggest people to adopt a fixed eating window, then again this is highly individualized and although I’m providing general rules of thumb there are always cases for which this will not work.

      I have to cross a line somewhere, but I definitely support your additions! I’ve checked out your website, cool stuff bro! I like the way you build up your posts 😉 and I think you definitely have a huge potential, which I definitely would want to support.

      I definitely like exchanging ideas about fasting with someone who has experienced it personally.

      Thanks for your contribution.

      With regard to guest posts, I’ve received a few guest post requests and will definitely keep a lookout for your blog, but right now I’m not actively looking for guest posts, I however think you definitely have something great going on, so I’m curious about what you have to propose.

      Just send me a message with your ideas ;).

      Keep it up!

      Beast Mode ON!

  5. Hey. I’m a beginner at IF. Should I start fasting for 16 hours or should I start a less? This was a great article by the way!

  6. hello brothers! I heard about the Muslim fasting is not to eat and nothing to drink for 16 hours and eat a single meal (of course equilibrate) i had beautiful results .I am certaint you have already heard about but i would know how is the best diet? fasting or fasting interminent? Thinx 🙂

  7. ah thank you ! i have a problem in the final meal 20h I temptation of eating healthy wrong thing (chocolate bread and homemade cakes) are you not there a trick to resist this temptation or simply remove?

    1. Hey bro,

      Haha, we all have that issue.

      You can give yourself 1 cheat day, especially if you are cutting. Because it restores the glygocen reserves and will boost the hormone called leptin which lowers if you have been in a calorie deficit for a longer period of time and causes the metabolism to slow down.

      So you can definitely have those homemade cakes every now and then, but only if you are in a caloric deficit for the rest of the week or it will work against you.

      If you still have issues, have a fruit which is low on calories, like strawberries, blue berries, oranges etc.

      Goodluck bro.

      And read this blog:

      Beast mode ON!

  8. hi ! i do fasting and i have 2 meals (12h vegtebals and fruits ) (20h vegtebals meats and rice ) but i realy love peanut can i eat large quantity ? i realy want burn fat is that will afect my fasting? 🙂

  9. hello brothers! i practice interminent fasing since 2mounth i losed 10 kg and this is my plan (12h first meal : vegtebals and fruits /20h second meal :vegtebals rice and meat ) and this day i realy feel weak and I think my physical capabilities diminish what can i do to continue to lose wheight whithout losing my capacity ??

    1. Hey Zinou,

      Either increase your meal size or add a meal in between your 12 and 20h meals.

      It seems like you are not taking in enough nutrients, which is definitely not recommendable.

      Remember IF doesn’t necessarily mean eating less, but eating smarter.

      You are most likely in a caloric deficit, since you have lost 10kg in the last 2 months. Make sure you have a caloric surplus day once every 7 days.

      Meaning you eat more than you need to in order to restore your energy reserves and to increase your metabolic hormones. Being in a deficit for too long won’t help your results.

      Have a day today where you eat as much as you want whenever you want, just make sure it’s clean/healthy food.

      Beast mode ON!

  10. Hi Rich,

    Excellent information available here. My goals are to gain muscle weight i am 130lbs and height 175cm. Is thinking of fasting and starting over is a silly idea. ?
    Currently i am trying to adopt according to simple meal plan explained by you and doing intermediate workouts plan(One day full body, muscle up hunt, push up routine and Leg routine.. yeah missing core routine)
    Anything you suggest for gains and how much is is realistic in 3 months ?


    1. Hey Sachin,

      Basically, before you bulk you want to make sure you are around 8% bf. This has to do with a wide range of hormonal benefits.

      Fasting is both good when you are bulking and cutting. To be honest, I have no idea what your current bf% is in addition to having no idea what your exact level of strength, your food history and your other activities are. So it’s quite impossible for me to give you a number. But realistically, gaining even 1% of your body weight in muscle per month is HUGE, this means perfect diet, perfect workout. Unless you are on some steriods.

      Here is my advice: Cut to a six pack if you are above 8%, get into a caloric surplus after that, eat real foods, fast intermittently and workout consistently.

      Check out my vlogs, I’ll tell you all you need to know about cutting, bulking and macronutrients.

      Beast mode ON!

      1. Hi Rich,,

        Thanks for reply!
        Here is brief info about 9%bf(According to tool given on No 6 packs though moderate upper body strength (Was working out with weight training didn’t work much: ectomorph basically ) .15 pullups in one go is current level.
        I am ready to put my workout and diet everything in this now. So i right now am simply following diet White rice with legumes 3 meals a day and eggs and banana in breakfast.(No wheat). And i eat all meals in 10 hours still 14 hours left for fasting.(I don’t eat meat :))
        Again the same silly question How do i know my body is insulin sensitive now and i should put something so it add to body.
        I am experimenting with available options here. Any advice now you would add on would be a motivator and i will adapt to that.
        Beast Mode ON !

        Excellent Blog

        1. Hey Sachiner,

          Thanks for the positve message first of all!

          It’s really good that you are doing the IF plan, be aware however that the more time you add to your eating window the less benefits you have from it. 8 hours is really a minimum requirement.

          However, in the end it’s all about what works for you. If 10 hours works better, stick to 10. Most research however does not support a 10 hour eating window.

          My advice would be stick to 8 hours, read this blog on counting calories:

          And check out the vlogs I made, those contain pretty useful information as well:

          Use that information first and you can change stuff more and individualize as you go.

          Beast mode ON!

  11. hi brothers ! im realy confused and i realy want some help ! can you give my a meals plan for one day (interminent fasting style) thanks 🙂

  12. Hi bro i do fasting but im confused !should i eat lentiles and beans before workout or after workout? Thanks 🙂

    1. Hey Anes,

      You can definitely eat before you workout. Both peanuts or/and eggs.

      Just make sure your largest portion of food is consumed after your workout, then again it depends on your overall schedule and what is practical and what is not.

      Beast mode ON!

    1. Hey Anes,

      Good question!

      It depends on a lot of factors, how well your body tolerates eggs, how much proteins you need, whether you are bulking or cutting.

      So it’s not possible for me to give an exact number without having insight into those factors.

      2 should be enough to start experimenting with. See how your body reacts and continue based upon that information.

      Beast mode ON!

  13. hi rich ! how much peanauts can i eat in the morning (before my workout)? and how much nuts can i eat before my workout? 🙂

    1. Hey Zinou,

      Haha, good question again! I’ll answer with the same sentence: ‘It depends on your goals’. Do you want to gain or lose weight? Do you want to stick to an 8 hour window or not?

      All these factors need to be taken into account.

      Beast mode ON!

  14. hello rich ! you said that in the morning before my traning i give some energy to my body but low in carbs . is nuts and peanauts low in carbs i have doubt should i eat them ? if yes in how much quantity ? thank youu 🙂

    1. Hey,

      You want to stick to that 8 hour window and for better results workout in a fastened state.

      That’s all. Whatever you eat outside of that 8 hour window will break your fast and will most likely be counterproductive. If you eat those nuts within your 8 hour window it’s definitely possible. How much really depends on your goals. Gaining or losing weight and on your caloric intake. Make sure you read the diet guide.

      Beast mode ON!

  15. hi bro i would to thank you about all your help that you givin to us 🙂 i have a question if a eat chwingum before my workout .is that will pertube my fast to eliminate fat ? thankx

    1. Hey Pablo,

      Good question.

      Most chewing gums contain a lot of processed sugars (fructose, aspartame and other crap), which definitely have an effect on your insulin response among other things and as a result on your overall benefits from fasting.

      But do what works best for you, chewing gum basically won’t benefit you in any way.

      Beast mode ON!

  16. Hi,

    I have practiced IM from Renegade Diet, and currently I have suffered from heavy hair loss. Please help me.


    1. Hey Phat,

      I’m no expert with regard to hair loss and haven’t heard any similar story before, but what does your current daily diet look like?

      There might be some sources contributing to your hair loss.

      Let me know ASAP!

      Beast mode ON!

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