Top 5 Ways To Ruin Your Intermittent Fasting ResultsIn this post, Tren marruecos espana discuss the intermittent fasting muscle gain benefits and how you can also stay lean while building muscle…. Before I get into the intermittent fasting muscle gain fundamentals, understand this: Intermittent fasting alone will not build muscle. Muscle growth is going bulking with intermittent fasting results be triggered by progressive overload and consistently getting stronger. Muscle is a byproduct of strength, get stronger and you will grow.
Intermittent Fasting: 12 Lessons Learned from 1 Year of Fasting
If you are wondering how to maximize your intermittent fasting results, including how often you should do IF and for how long each time, then this article is for you. Unlike most of the other overhyped diet fads, intermittent fasting actually has some very solid research supporting its benefits. What I wanted to do for this article is simply discuss some guidelines to get the best possible intermittent fasting results should you decide to do it.
The reason is simple, there is a lot of nonsense being taught on the subject that overcomplicates it. It will not give you magical fat loss or all of the sudden get you ripped beyond all recognition. For example, you could stop eating at 7 p. That would give you a hour fast. In short, study after study shows that you burn more fat when you workout in a fasted state.
And the truth of the matter is, IF is perfectly suited for fasted training. In fact, when you train fasted blood-flow is actually increased to the abdomen. This, of course, can greatly enhance stomach fat loss. Just a few of the many reasons IF has been shown to help you burn fat.
While IF can be awesome for fat loss, in my experience it can quickly catch up with you if you are training intensity on a daily basis. However, increasing testosterone and growth hormone are not going to compensate for not eating enough calories in the presence of intense training. The cold hard reality is that pumping iron on an empty stomach significantly increases muscle catabolism.
If you are intermittent fasting every single day of the week, in my experience, the vast majority of guys are going to struggle to maximize their muscle growth. Especially if you are doing a lot of cardio. In other words, you are taking in the exact same amount of calories you would be if your meals were spread out throughout the day. There are actually IF meal plans and all sorts of other crap for sale that hard-core moronic dieters waste money on every single day.
The reason is simple, if you want to use IF to lose weight then the way you make it work is by understanding that weight loss is about energy balance. Intermittent fasting will not help you lose weight if you are in a calorie surplus no matter how magical some guru makes it appear.
The only difference is that you are constraining the eating window. While research certainly shows you can build muscle while on an IF schedule, in my experience it is not optimal. Just as a calorie deficit is needed for weight loss, a calorie surplus is needed for muscle gains. Not all that easy even if you are using the aid of protein shakes. Not to mention the fact that if you want to maximize gains you are also going to have to be getting enough carbohydrate intake and fat grams.
A low-carb diet will absolutely murder your mass gains … period. Again, studies show that while fasted training is awesome for burning fat it also significantly increases muscle degradation. Sure, you can get away with it at first, but eventually, it is going to catch up with you if you are trying to do it several days a week.
It just zaps your energy, especially when you are doing heavy compound weightlifting. The primary reason is that your glycogen stores are zapped before you even start training. This is great for tapping into fat stores but low-glycogen equates to low-energy weightlifting.
So what would be the point in doing IF in an attempt to increase the amount of fat you burn if you decide to train anywhere before the final hour or so of your fast? What a lot of people will do is schedule their fasting for 16 hours from 7 p. In other words, their muscles are breaking down from the start of their workout and then several hours after they are finished. In my experience, this is one of the primary reasons why guys begin to look skinny fat.
Fasted training has been shown to greatly enhance post-workout catabolism even beyond normal training. If guys who eat before they lift still experience accelerated catabolism post-workout… what do you think happens to those who have been fasting for 16 hours?
Whether you believe in the anabolic post-workout window or not this is still just common sense when we are dealing with fasted training. The interesting thing about much of the research is that it demonstrates that muscle break-down becomes progressively more pronounced the longer you wait to eat after you workout.
In my experience, violating these guidelines can absolutely murder your intermittent fasting results. The main premise of intermittent fasting is that long periods without food lower circulating insulin levels. The major premise of IF is that you fast just long enough to get the benefits of fasting but not so long that you destroy your muscle gains.
IF is typically done to burn fat and maintain or even slightly gain lean muscle. You are still getting the exact same amount of calories that you otherwise would only you are doing it in a constrained window.
Here are 5 mistakes that will ruin your intermittent fasting results. Intermittent fasting is perfectly suited for doing fasted cardio: Intermittent fasting will not help you lose weight if you are in a calorie surplus. When using intermittent fasting schedule your workout for the last hour or so of the fast. Be the First to Comment! Comment Here Cancel reply.