Under Eating | Use Intermittent Fasting to Get Lean WITHOUT Starving Yourself

  • Posted April 8, 2013

Have you struggled to diet in order to get lean? Does the thought of counting calories and being miserable sound a bit crazy to you? Welcome to the club! Under Eating and Intermittent Fasting may be just what you need.

fight club | Under Eating | Use Intermittent Fasting to Get Lean W/OUT Starvation

join the club.

The great news is that in this article I’m gonna show you how getting lean (I’m talking a body fat % between 10 – 18%) doesn’t have to be as hard as the supplement companies and muscle mags want you to believe.

As vital as exercise is in stripping body fat to get into ‘peak season’ shape, the truth is that what you EAT is the key whether we like it or not.

The problem is that most of us are confused and bogged down by counting calories and examining macronutrients and weighing food portions to the gram. The truth is that you do NOT need to go to such extremes.

Under Eating | Intermittent Fasting

An easier way to re-organize your diet without putting your life on hold is by under eating and intermittent fasting. This tactic of under eating involves going a set period of time without eating any food. Simple huh?

digestive system | Under Eating | Use Intermittent Fasting to Get Lean W/OUT Starvation

i need a break.

When you are under eating and fasting, you give your digestive system and liver a break so your body can break down and release toxins. Once the toxins are removed from your body you naturally burn more fat. The other reason under eating works so well is because you keep your body free of insulin(a storage hormone). So there’s no way your body can be dumping fat cells on your stomach during this time.

There are a million different ways of under eating and fasting coming out right now by all sorts of ‘gurus’ but the one simple under eating method I’ve been using is the 16 hour overnight fast.

To do this, I eat my normal evening meal as usual, and then eat my next meal 16 hours later.

So if my evening meal is at 7pm, the first meal of the following day will be at 11am. Easy.

This fasting method is easy since you spend half the time asleep and not craving food! And fasting in this way burns fat and builds muscle at the same time due to your body producing more HGH (growth hormone) and reduced insulin.

breakfast club | Under Eating | Use Intermittent Fasting to Get Lean W/OUT Starvation

wrong club. breakfast is so 80’s.

Just remember the old rule – no matter what, you can’t out train a bad diet.

I can tell you this – under eating and intermittent fasting WORKS. I never thought it would. I couldn’t imagine going without breakfast at first. But after just a few days my body adapted and I now have 10 x the energy for my morning training session that I used to.

Not only that, but I keep my abs perfectly on show all year round without any trouble at all.


“But won’t I lose muscle mass?”

This is the most common question when I tell guys about fasting.

The truth is that most of what you’ve heard about losing muscle mass quickly and ‘starvation mode’ is a pile of stinkin’ horse crap. Studies have shown that you can starve your body totally for up to 96 hours before any sort of muscle breakdown occurs.

This myth is the fault of the muscle & bodybuilding magazines who secretly own most of the bodybuilding supplement companies. They tell you over and over again in their magazines that muscle wastes away unless you eat every 4 hours, just so you’ll buy their high-calorie protein (more like sugar) supplements.

I’m telling you – its nonsense.

How to Start

weight vest | Under Eating | Use Intermittent Fasting to Get Lean W/OUT Starvation

walk with me.

All you need to do to avoid losing any muscle mass is perform a few full body resistance training sessions each week. 3-4 will be fine. Add to this some light walking or cardio for 10-20 minutes in order to reduce inflammation and you’re set. This is the simple and more convenient way to start getting lean and ripped.

Forget ‘bulking and cutting’ cycles. Forget expensive supplements (although they aren’t all bad), and forget long, draining bouts of cardio.

Remember these steps:

  1. Start fasting for 16 hours after your main evening meal (and make sure you include a huge dark green salad and a good carb souce such as sweet potato or pumkin)
  2. Perform 3-4 strength training workouts each week
  3. Add in 10 – 20 minutes of light walking after each session to burn off any lingering fatty acids and toxins from the bloodstream (which will be released and ready to burn thanks to the fasting protocol).


This is a great way to get introduced to intermittent fasting without the inconveniences and psychological difficulties that come with a haphazard approach.


Author Bio:

Justin Devonshire is a Men’s Fitness & Conditioning Specialist. He is the author of the 21-Day Emergency Muscle Building Blueprint – a unique workout & diet plan he used to gain 6lbs of muscle in just 21 days.

CLICK HERE for a FREE copy of this program.