John Wesley refused to ordain those who did not fast every Wednedsay and Friday. (Wednesday to commemorate Judas' betrayal, Friday to commemorate the crucifixion.) He felt that anyone who could not rule his own belly could not be expected to rule the church of God.
If you don't fast and pray, your spiritual life is unbalanced. If you are a soldier of the Lord, you can hardly expect to be commended for your conduct if you never check back into headquarters for instructions.
A simple outline:
- Have a nice, long chat with God first thing in the morning and in the late evening. Take a walk and talk things out with Him.
- Pray at each meal, and before falling asleep. This leads to praying often, but God still prefers quality to quantity.
- Fast whenever you need intensive prayer... Your appetite acts as a prayer alarm; instead of eating your usual treat, you pray. That keeps you focused all day long.
God built it into us... use it.