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HOW SEVERE DO YOU NEED TO BE TO GET GAME-CHANGING RESULTS?

I REALLY DONT KNOW

I don't know. Everyone is different.

You might be able to make two or three little changes to your nutrition and see the inches drop off your waist and arms and firm up quick-fast.

You'd be unlike most people though. Most need to do at least a little more I find, at least experiment somewhere in the middle of the ladder.

This is baring in mind of course, that there are plenty of nuance at each rung of the ladder. The purpose though, is simply to give you a framework to use while making decisions.

You need to think about your personality: are you the sort of person who loves big change, challenges and going 'All In'? If so, going for one of the more extreme rungs on the ladder may be ideal for you. Or are you the sort of person who would set out to do that and rebound/completely fall off the wagon afterwards? Maybe you'd be better working your way down the ladder rung by rung and making more gradual changes.

The choice is yours, choose wisely.

The rung which you get results, we simply don't know. It depends on your body as well of course the nuances.

All you can do is guess where the sweet spot between motivational, executable and effectiveness is for you. Then make your plan, put your word on it and execute.

Then, place life or death consequences on doing what you said you'd do for the length of your challenge, then analyse and adjust. If it's working, keep going. If you're ready and want fast results, go further down the ladder. if you felt terrible -- analyse and adjust. If it was too difficult, strategise better.

CYCLING BETWEEN METHODS

And don't forget, when you get used to these methods, you should be able to almost effortlessly cycle between methods. So if you love fasting and get results from it, but fear you're not eating enough, you could go extreme for a couple of weeks with an extended fasts and then keto/omad style, then you could add a carb meal per day and use the 16:8 style of eating before you're ready to ramp it up again.

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