MY FASTING ROUTINE FOR FAT LOSS | 6 Simple Tricks That Help Me Stay in Shape | Zac Perna
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- Äas pĆidĂĄn 8. 09. 2024
- Grow Your Social Media and Monetise Fitness Mentorship Program: www.socialblue... đȘ Get Your FREE Personalised Diet & Training Program: pernafit.com Hey guys, on todayâs video I talk about how I use intermittent fasting to burn fat and stay lean. I also go over a few tips and tricks that I use daily.
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About Zac Perna:
I Love Food, Fitness and having a laugh! Welcome To My Life!
Melbourne, Australia
Zac Perna
/ zeepee4
Zacâs hands down the funniest dude in the fitness industry âđŒ
My bro
MattDoesFitness has entered the chat đ
yâall sleeping on soosh
Magnus Bulkan what about me bro!!??? đ
@@zeepee4 You are definitely great. This physique and motivation. I am 26 and regret that i havet the half.
After the holidays a fat loss video is exactly what I need.
I'm getting seasick from those waves.
Definitely đđ
damn wave man mike, ian expect to see here
I've been fasting for a little over a month now and I can say my relationship with food and my productivity has gotten better. I also don't set a time and I go about it day by day
great video. i definitely think the 3 main reasons people eat are boredom, habit and thirst. if you don't have strict eating windows, have tasks to do in the morning and keep yourself hydrated you'll automatically eat a lot less!
Yeah he been doing this exact same way of eating for over a year now and absolutely love it!
Love your videos my brother!!! The best I ever feel is when I eat only when Iâm hungry. No breakfast, lunch, or dinner strictly. I eat when Iâm hungry, and eat good clean food. There are so many ârulesâ, but this is what I instinctively do, and it works. đ„đđŸđ„
Legend. Thatâs right well done đđ
"im not a piece of shit" had a good chuckle at that one
Zac and Joel are the best duo hands down
Love the video and I appreciate the humor between you and your bro. Can you do a video focused on the ladies? Please? Much appreciated Zac! đđđŒ
Zac's CZcams channel is the eighth wonder of the world. It is mind boggling to me how you are this helpful, professional and funny but still don't have 1 million subscribers.
One thing that has worked for me which you mentioned was gradually pushing the meal time or the time you break your fast. I feel like itâs important to go slowly with this process because youâll do it without a problem on the first week but it gets very hard if youâve moved fast in the second week. This leads to eventually quitting. Fat loss is a marathon not a race. Love the vid
Loved this. Definitely want to see a full day of eating on this.
"Long Black" As a Swede, i had no frikkin idea of what that was. So you had a really weird conversation for a while there xD
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Me neither
@@pkfitnesshub Lol Same.
Where are all my swedes atđ€đż
My body naturally doesnât get hungry until like 5pm. But when Iâm bulking I want to eat everything, then once I have to diet it my routine takes about a week and boom Iâm right back to fasting again
Very underrated channel đ Deserves at least 2M
I agree with his idea of higher protein and fat being superior. Just save carbs for pre workouts and post workouts. Try to not exceed more than 120g carbs if the goal is to lean out.
Joel saying âdonât you fuckinâ touch itâ is my new sleep paralysis demon
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Zac looks like a mix of Lebanese and Greek
His brother more
Ironically he's Dutch
@@imandan1966 Italien
I KNOW RIGHTTT
I also donât set a time. Its pretty easy for me to make it to 11am any day. But if I feel good I just let it go as long as I can. But I try and say I wonât eat all day its stressful. I do that sometimes cause i think its a good way to push myself. But normally just go with what feels right and as long as feels good.
Great approach to intermittent fasting. Forget about the strict rules and look at the theory / aim behind this strategy. Use it to your advantage. Very good advice, as usual.
Yess thankyou!
The latissimus dorsi! đČ insane!
Ohh yesss finally a new video. What a great start into the dayđđ»đ
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Joel is a wanted a addition to any video đ€Łđ€Łđ€Ł
I just can't work out fastered especially on leg day, I find it having more high carb meals before gives me alot more energy and strength.
I've been doing IF for 2 years now and its the best decision I've ever made...gotta listen to your body tho
This guy is a legend. Love the vids and good and very informative info
When are you starting your podcast? Handing out to many gems
amzing dop vidoe! love it you are completely queen and king together!
6 months of hard work and focus can put you 5 years ahead in life.đș There are things that we never want to let go of, people we never want to leave behind. But keep in mind that letting go isn't the end of the world, it's the beginning of a new life. When you're depressed you don't control your thoughts, your thoughts control you. I wish people understood Don't trust your thought when you are depressed. It is highly unlikely that it is true. Whatever you are depressed about won't last forever.
If you got out of bed today and chose to face the world, I'm proud of you. If you're still struggling to, I'm rooting for you.
Iâm just getting into dieting/fitness etc for the first time in about 5 years. I love how informative these videos but also so fucking funny. Also love that you reference some grime songs in some videos. Much love from the uk!
Chewing gum is also a handy tip in appetite suppressant, which can contribute to a successful fast. Great video though Zac! Much love bro
@4:39 About knocked everything off the counter with that lat flare
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Damn! you should hav done this entire video without a shirtđ Thanks for the tipsđȘđ
almost 750k Zac well done
Bro u looking massive in shirt like alwaysđȘđœ
Hah thanks mate
Lats looking wider than last time đ great video!
After home office for months without a gym and now the holidays, thatâs what I really need
Best youtuber by far
Definitely excited to see a full day of eating!
Why does Zac's chest make me excited?
I thought I clicked a fat loss video , but I donât mind the fashion show đ„șđ€©â€ïž
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I definitely think it is healthier to fast than to eat more calories than your body needs (your body is wasting calories consuming food that will be broken down) good point especially if you are consistently consuming too many calories for your conditioning level
Been doing this for the last 10 days or so. Itâs almost effortless at this point to fast until 2pm and from then on itâs actually become hard to eat enough to reach my calorie goal. Definitely a game changer but now I gotta make sure Iâm not losing gains from too low of a deficit lol. Side note caffeine was also super helpful. I would drink coffee after my 2pm meal and that suppressed my appetite for hours. HIIT training helps as well.
I love you and your family man, hope you had a great Christmas and next year brings you everything you want â„ïž much love and we all appreciate you
Likewise brother!
Great vid man, always learning something new.
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Watching this as I'm eating tortilla chips with buffalo chicken dip lol
your brother should have a channel. I love both of you
Great fat loss tips brother đȘđœ merry xmas! Providing a lot of help who are struggling with weight loss đ
U cant have watched it already
Thanks Man! đȘđŒ
@@zeepee4 no problem bro đ youâre cute entertaining haha. Happy new year and see you soon. Btw amazing aesthetic body đȘđœ respect 100%
The man has wings đ
You're the first person I heard saying that is not hungry after working out too....I thought I am the only person đ
Bro great content thanks for the push during 2020.. you're a legend đȘđ„
What I learned today: Zac likes long blacks
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yeeah !!! 2:05
14:12 imagine joel pupps up and says: fcking pathetic
Is that captain Americaâs shield on his back or are they his latsđ€đłđȘđœ 5:18
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Tnx, m8!đđ Youâre literally the best fitness industry youtuber. Keep grinding!
Thankyou!!
Zac great video, youâre looking jacked mate!
Thanks Man! đȘđŒ
Zac if you could upload twice a week, that would be a blessing! Loved the video. Prob gonna go and grab some pants from legend London, they look so comfyđ
I will! New video going up very soon thankyou
@@zeepee4 Love that you reply to so many comments, most youtubers donât take time out of their day to do that, looking forward to the next upload!
Informative video as always!đ and to be honest, you look amazing in everythingđđ„
Great video man, Koving your videos big fan keep up the consistency
Thanks Man! đȘđŒ
You use it for the exact same reason I do...it just makes eating less calories easier. Eating less calories makes you leaner. There's no magic to IF that's going to make fat melt away, aside from the fact that it makes you comfortable being hungry. Also, I technically can break my fast with a few grapes or something else that's low calorie, just to extend the time I can go before eating an actual meal. And another thing...I don't do anything that makes me extra hungry, like going for a jog. I opt for walking instead. Or lifting weights.
Great vid Zac keep it up!
Quality vids as usual, been subbed for a couple of years ya fellow Aussie ledge!
Thanks my man
Great video, cheers zac. Best youtuber out there
Thanks Man!
Zac is massive dude
Honestly Iâve gained so much weight since I stopped fasting. Iâm definitely going back to it
15:06 that ending was spot om!đđŒ
Very informative! Thanks for the tips Zac
Anytime đđœđđœ
you should start a podcast
Easy reference:
Tip #1: Caffeine & Training - 6:23
Tip #2: Start the day - 6:35
Tip #3: Experiment with Macro Ratios - 7:42
Tip #4: Start Small - 11:50
Tip #5: No Calorie Soda - 12:05
Tip #6: Long Black / Americano - 12:37
Zac's a big advocate of long blacks...
Great video
those bamboos and bricks can be so calming when you wake up first thing to see in the morning.
So nice
Can't wait for day of eating... been i/f a bit myself but nice to get more insight always.... "don't u fucking eat anything"! Lmao!!!! Love it... makes sense really đ€Ł
i just want a suggestion from you for the maximum benefit of doing fasting. i wonder that you said first things to do after take oxyshred or coffee is to train, but if your diet need to do cardio in order to loss fat. what will you do? coffee>>fasted cardio>> eat>>train OR coffee>>train+cardio>>eat???
I've been doing Intermittent fasting for just over a year with 1500cals... I have some moderate carb days and some low... ive lost 10 stone 7lb doing this đ I love the routine of it and how you can switch it up
Honestly so sick how Zach responds to comments. Take time out of his day to reply to smaller not as good looking mates like us
I try bro hahaha pls!
This 100% true, I legit respect someone so much more when they give there âfansâ supporters there time of day with a response or even like.
lats be popping this entire video!!
Zac, what's your eating/fasting window (8/16? or something different)? Do you still do the WimHof stuff?
It changes like I said some days more some less! And yep :)
The Omar isuf impression đđ
Zac has wings
I love Joe
Yo! đ sometimes the content in the video is not what i actually need but i come here to have a laugh. Geez you're funny dude! đ€Ł
Hahaha legend
Appreciate the tips bro! đđœ
I have been fasting all year donât workout apart apart from walking/running dog for 30 minutes and working 9-10 hours a day in factory and Iâve gone from 79kg to 65-68 kgs still got stomach fat to lose but I find it good as just eat when Iâm hungry đ now just gotta work on stomach workouts but not to faze to have a 6 pack or not lol Iâm feeling better and lighter
A whole year to get to 65kgs? I think you can do that in a couple of months
@@White_-qq6kx if you can lose 10kgs in a couple of months then Congratulations to you but not everybody is in the same boat and have different situations.....
Youâre now the second best Perna that uploads since your brother started đ„Žđ
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Agreed Lol, Joel is fuckin hilarious
You guys need to upload more, ur videos are amazing
@@adggotkicks5208 agree.
Do you worry about not refuelling after a workout?! I train early in the morning, often worrying about having a negative impact on the session (muscle growth etc....)
There are heaps of vids saying that as long as your hitting your protein targets each day there wonât be a major impact on your muscle growth, but it is ideal to feed after training but not necessary, hope that helps đ
the coffee thing is legit ideky but i dont have to snack anymore for the rest of the day if i hv my coffee an hour after breakfast
After watching Josh from Let's Game it Out I couldn't take the start of the video seriously because of the music xD
It was great though lmao
Thanks for the tips zac
I've a request can you make a vedio on eating and training like vidyut jamwal pls
do a summer tanning routine video
Watching this vid makes me wanna incorporate a lat day into my routine đ
Btw Zac if u read this I visited Australia last summer and had a blast đŠđș Definitely worth the 18 hour flight đ
The intro is classđđđđ
Three questions, Zac: 1) what are your macros? 2) how do you hit over 300g of protein? Iâm struggling with 220g. And lastly, 3) are protein shakes during a cut advised or, are they to be avoided? Thanks man.
Hey mate my macros are roughly 180p 150c and 70f. most people wouldnât need that much protein! And yes they are advised :)
@@zeepee4 so glad I found this channel. Thanks Zac
Hells yeah loving Intermittent Fasting! Been doing 16/8 for almost a year now, it fits in busy lifestyle perfectly and allows you to eat a more variety of different higher calorie dense foods, and help your body utilize stored energy aka fats instead of food in the blood stream! Black coffee is ur best friend đ
ACV and Green Tea
My goal is fat loss. I bought Oxyshred originals (fat burner), L-Carnitine (amino acid) and C4 pre-workouts. I have a question on how we'll does those 3 mixes together. L-Carnitine is stimulant free but C4 and Oxyshred both contain stimulants. Is it safe to take all 3 ?
Is no one gonna notice when he closed the cupboard door it sounded like the Netflix opening sound 11:33
Have you been making good gains while lifting in a fasted state? Iâve heard people say your body uses your muscles as fuel but Iâm not sure.
When fasting, will you lose out on protein?
Khaki pants looked great and comfy đđŻđ„đ„
So nice