3 Rules for a Successful 3-Day Fast

3 Rules for a Successful 3-Day Fast

Okay, so it’s time for a fast. You dropped your exercise routine months ago, have been eating crud for weeks, and just feel bloated and sick all the time.

You know a long-term fast will solve all your problems and help you get back on track with a healthy lifestyle. There’s only one problem.

You simply don’t have the time to dedicate to a 21+ day fast nor the money to shell out to a qualified retreat.  Isn’t there a way to get some of the benefits of a long-term fast without having to shell out wads of cash and be away from home for three weeks or more?

Yes, there is. It’s called a 3-day fast and I’ve got 3 rules for making your short-term fast as successful as possible.

#1: Eat Well Beforehand

I know exactly what you’re thinking: «Hey, since I’m going to be fasting for a few days and getting healthy, I might as well load up on all my junk food favorites the day before. Fast food, here I come!»

Well, stop thinking it!

Filling up on fatty, greasy food (the whole reason you need to fast in the first place) is NOT the way to prepare for your fast. Instead, you want to do the exact opposite. You want to eat as simply and cleanly as possible.

This means eating a healthy raw vegan diet that is low in fat, high in fruit, and contains a moderate amount of greens and non-sweet fruits.

No junky foods allowed!

Here’s an example of a healthy pre-fast meal plan (based on a 2000 calorie diet):

Breakfast:6 medium persimmons
Lunch:Smoothie of 5 medium bananas, 1 medium papaya, and water
Mid-Afternoon:32 oz of freshly squeezed orange juice
Dinner:Salad of 8 oz of bib lettuce and 8 oz of cucumber, dressed with 8 oz of OJ blended with 1 oz of pistachios

If you prefer, you could make things even simpler by eating only fruit (as much as you want) for the day. Or you could have just one fruit, like bananas, for every meal. While living on fruit alone is not recommended, it is perfectly acceptable as a short-term solution to kick starting a healthy fast and lifestyle.

#2: Rest During

Never forget, fasting equates to resting. This means that to get the most out of your fast, you need to spend as much time in bed as possible.

This also means steering clear of any emotional and sensory stressors as well. If you can, completely eliminate all sensory stimuli including television and internet.

Remember, it’s only 3 measly days. You can give up «Glee» and Scrabble Online for 3 days, right? 😉

#3: Eat Well Afterward

Have you read my article Is Fasting Always the Answer?

You haven’t?! 😥

It’s cool, I’ll catch you up. 🙂

Basically, I said that while fasting is a great tool for beginning a healthy lifestyle, it is only a teeny tiny part of the equation. The much bigger part is what you are doing to do after the fast.

A short-term fast is no different. While you can certainly see fantastic results in just 3 days (especially if you are taking the resting advice to heart), it won’t make one bit of difference if you go back to all your unhealthy dietary and lifestyle habits once the fast is over.

So before you even begin preparation for your fast, make sure you have a plan for what you are going to do after the fast. What changes are you going to make to your eating habits? Are you going to go raw? Are you going to start exercising? Do you need to make time for more sleep? What about sunshine?

You certainly don’t have to make all these changes right now. But you should be very clear about what your goals are, no matter how small, if you want to see lasting results from your fast.

When to Fast

Okay, so now you know the 3 rules for a successful 3-day fast. But when should you fast?

Anytime you are in poor health or simply do not feel like yourself, a fast may be in order. Even a short 3-day fast can do wonders for your mental and physical health and help you jump start a healthier lifestyle.

The best time to attempt a 3-day fast is over the weekend because you have more opportunity to rest. Long weekends (i.e. Labor Day Weekend) are especially good for this since you have an extra day off.

Go raw and be fit,


For more information on the best raw vegan diet, be sure to visit www.fitonraw.com and subscribe to Swayze’s newsletter Peachy Keen Ezine. By subscribing, you will also receive the free report The 4 Principles of a Healthy Raw Diet as well as the 5-week mini-course The Fool Proof Transition to Raw.

6 Pack Fast

6 Pack Fast

How to get 6 pack fast? This is one of the most asked questions when I was personal training. The answer is quite simple. A proper diet, reduced stress, proper rest and a continuously progressing exercise program. I am going to focus on the exercise program for this article.

Ask yourself these questions. How different is your exercise program than it was six months ago? How much more weight are you lifting? How much more work are you accomplishing? If you are like most people the difference is minimal.

Tell me if this sounds familiar, 20 minutes of cardio and then doing 10 repetitions on the life fitness machines. And time between sets increase with random conversation with your fellow fitness enthusiast. The routine ends with some new abs exercise that you found in some magazine. Does this sound familiar?

Stop wasting your time. You can accomplish the better results than above in half the time. Yet me tell you how. The Secret is full body compound exercises not using a machine. A compound exercise is a movement goes across more than one joint. An example is a squat, bench press or pull-up.

By doing compound exercises not a machines you will be using all your stabilizing muscles expending more calories. Not to mention that most of these stabilizing muscles include your core. Performing these types of exercises gives you metabolism a boost for over 24 hours. Just think about that for a second, being in the fat burning zone for 24 hours.

These exercises also promotes the release of a hormone the will produce lean muscle. The more lean muscle you have the more calories you will burn every single day doing nothing. The exercise is also more functional. It will help prevent most simple injuries that come from simple this like picking objects ups, reaching for things, or even just getting out of the car.

What I going to give you next is a simple beginners workout. I am choosing body weight exercises for two reasons. The first is that anyone can get started now. They do not need to sign up at a gym or buy any equipment. The second reason is a prelude into more complicated exercises with extra weight. You will gain the proper strength in your stabilizing muscles for free weights. Lastly all body weight exercises include your core. This is what will give a six pack fast.

As I mentioned before that this is meant for the beginner. You can visit my site for more challenging exercises. The descriptions are not included and since these are basic calisthenics I am not going to include instruction. The important thing to remember is to make this routine more challenging every week. This is done by either increasing the number of repetitions or finishing the same amount of repetitions in less amount of time.

Even though these are simple exercises you can take the most seasoned athlete and make this extremely difficult. Do not take for exercises for granted. They can and will make an extraordinary difference. So without further a due here are the exercises.

Squat X 20 reps
Push-ups X 10 reps
Lunges X 10 reps each side
Pull-ups (or modified pull-ups) X 10 reps
Sumo’s Squats 20 reps
Chin-ups (or modified chin-ups) X 10 reps
Hindu Push-ups X 10 reps
Mountain Climbers X 10 reps each side
Plank 30 seconds
Side plank each side 15 seconds
Superman 30 seconds
Crunches 30 reps

You are going to perform each exercise going from one to the next with no rest in between. Once you completed each exercise rest for 2-4 minutes and repeat. You are going to do this three times. Once you can complete this you can start adding repetitions to each exercise.

This routine can be done 3 times a week taking at least one day off in between. During your off day you can still do cardio. Although, rather than doing a straight 20 or 30 minutes of cardio, do intervals. Intervals are when you go at near max capacity for a short amount of time and then light for another amount of time. Starting out you can try going hard for 30 seconds and walking or jogging for two minutes. Over time you can increase the work time and decrease the rest time.

Once you have done this routine for 4 to 6 weeks you need to change. To maximize results you need stimulate your muscles in different ways. The important thing is that now you should have enough strength to start a normal free weight easily.

In conclusion take at least one day off completely per week. Also make sure that you warm-up and cool-down properly. Lastly remember to stretch. It is always good practice to stretch statically after your workout. Dynamic stretching is best after your warm-up.

To get more advance exercise routines and ideas please visit http://www.tightabsblog.com We have the information to get the results that you always wanted. If your ready to do the work, I will tell you how. I am looking for working with you and will be talking to your soon.