Intermittent Fasting: Massive Fat Loss & Muscle Gains? | Full IF REVIEW!
Вставка
- Опубліковано 6 бер 2018
- Intermittent Fasting doesn't cause rapid muscle loss, bad lighting does...
(13:53)- MEAL PLAN BUILDER - • Building Your Meal Pla...
LINKED STUDIES:
1. www.ncbi.nlm.nih.gov/pubmed/2...
2. www.ncbi.nlm.nih.gov/pmc/arti...
3. www.ncbi.nlm.nih.gov/pubmed/2...
READ FULL ARTICLE WITH PHOTOS
muscularstrength.com/article/...
A lot of you have been waiting for me to dive into the topic of Intermittent Fasting, and there has been a lot of buzz in the fitness community surrounding IF and its fat loss and muscle gain benefits. In fact, you can find examples of people getting great results with IF everywhere, from testimonials of fitness professionals, movie stars and of course the people you follow on social media. So, after trying it for a few months and doing a lot of research, I’m finally ready to review and share my results with you!
What Is Intermittent Fasting?
For those of you who are not familiar with IF, there are several different variations, but all of them revolve around the premise of strictly eating inside certain eating windows and not eating anything at all during your fasting window. However, water, no-calorie drinks and BCAA’s are allowed, and are usually recommended during fasting as they will not affect the fasting window.
But if you really think about it, technically, each and every one of us is already following a version of IF because we’re not eating at night while we’re asleep. Well, unless you tend to sleepwalk to the kitchen and sleep-snack…but for everyone else, we’re fasting for about 8 - 10 hours a night while we sleep.
However, the most common IF variation is the “8 - 16” model. That simply means that you consume all of your calories inside an 8-hour window, and then you fast for the remaining 16 hours of the day. Now this is not very extreme, since many of us are already accidentally following it by sometimes skipping breakfast and not eating late at night, so it’s not too far from reality.
But if we deviate from the 8-16 model, there are other variations, such as the 6-18 and the 4-20 model which are a bit more extreme, and there are even certain variations of IF where you don’t consume any food for 24, 36 or even 48 hours. The latter though, is more of a cleansing & detoxifying tool, used once every 6 months or so, rather than part of a viable diet plan. So if an 8-10 hour fasting window is what’s natural and normal for the majority of us, why extend this window to 16 or 18 hours? Here’s the science behind it.
How Intermittent Fasting Works
The reality of the situation is that Intermittent Fasting has not been thoroughly studied and not definitively proven to work in any way, but the preliminary trials suggest that by cutting or eliminating calorie intake for a period of time (or fasting), this causes your body to dramatically deplete its glycogen stores. This, in turn, directs the body towards using stored fat as its primary source of energy, resulting in reduction of intramuscular fat stores and fat loss in general. This is also very similar to the thoughts behind fasted cardio.
But what about muscle gains? Well, with a reduction in fat on your muscle tissue, your muscle cells become more sensitive and responsive to insulin, and insulin is a powerful anabolic hormone that promotes protein synthesis, thus increasing muscle mass. In short, this means that when you reach your eating window, your body’s ability to take in all of those important nutrients is significantly enhanced, causing your muscles to grow.
Another common claim is that during a long period of not eating (or fasting), Human Growth Hormone (HGH) is considerably boosted, causing more protein synthesis and more fat loss. With that being said, Intermittent Fasting does seem like a powerful combination creating a snowball effect where your body loses fat causing it to become more sensitive to insulin, which helps you grow more muscle, which, in turn, increases your metabolism, resulting in more fat loss and so on.
Alleged Intermittent Fasting Benefits:
Improved Insulin Sensitivity
Boosted HGH Production
Enhanced Fat Loss & Muscle-Building
Improved Oxidative Blood Markers
Improved Brain Function & Focus
CONTINUE READING HERE
muscularstrength.com/article/...
Program Selector - Get The Right Program For You! - muscularstrength.com/Program-...
----------------------------------------
Subscribe To My Channel - / scotthermanfitness
----------------------------------------
1 on 1 Online Coaching - muscularstrength.com/consultat...
----------------------------------------
DOWNLOAD MY APP! - iPhone & Android!
muscularstrength.com/phoneapp
----------------------------------------
MORE TIPS! - / scotthermanfitness
Intermittent Fasting doesn't cause rapid muscle loss, bad lighting does...
BCAAs will break a fast. Having said that, this is a fairly well stated description of how IF works.
I'm on the Seafood diet. 24:0 window.
He said 10-20% of an increase in HGH but doctors say 1300-2000% increase in HGH... I've been doing the 23-1 window of IF and I hit a PR on my deadlift and my squat and I'm 20lbs lighter. I went from 188lbs to 168lbs... it took me 1 month to drop down and my strength did go down slightly. Then I took a 2 month break when I ate in a 4 hour window but I was eating garbage and I stayed the same weight...now I'm back on the 23-1 and my strength went back up and that's when I hit my PR's....so idk. I'm lifting more than I ever have and I'm 20lbs lighter
I’m Muslim so I fast like this every year for a month.
I put intermittent fasting into the fad diet category. If it works for you than that is great, I bet 99.99999% of everyone that tries this will not be able to stick with it for long term. Most people unfortunately waste time on the gimmicky aspect of the diet and not the quality of the ingredients of the diet and that is where all the gains come from. Thanks for the info!
Guys, aah brains need caahbs!
HGH boost with what % ? i think you missed some zeros
Im at minute 8.... YOU ARE CORRECT about the benefits from weight loss.... You are forgetting something, AUTOPHAGY... That is gold
Intermittent fasting is not a diet, it's an eating lifestyle, I eat the same stuff, exact amount as I would normally. I only drink water, I can lift more wieght fasted. I find I dont have that daily bloat and I am staying lean. Studies have been done by Harvard and Stanford ect. My doctor believes it works , it works for me too. 👍
Also, BCAAs are one of the NUMBER ONE things you should NOT drink during the fast because of Lucien makes you feel full, and messes with your head and ultimately breaks your fast.
Scott, I'm a huge fan of you. Been following you since 2013... I give you & Jeff C. props for my blocky-abs (I'm 50yrs)... I've been fasting this past yr and love it. It works for me. With all respect, NOOOO BCAA's on a fast. I've done my research. It spikes your insulin and kicks you out of the fast.
The amount of research, thought, and experience that oozes from this video - all for the sole purpose of helping us out is definitive proof that your not some juiced-up meathead like a lot of other people I see. Great work!
Quality as usual!
This was the best video on IF that I’ve seen. I’m interested in IF since I have GI problems and the fasting period gives my digestive system a break which can be beneficial. Thank you for putting quality info out!
Thanks for giving this great information
I subbed today. Was just watching one of your vids before my first real day at the gym! Thanks for the knowledge!
Great video
Great video Scott thank you.
Awesome video. Thanks for pointing to your meal plan vid as well. It is very helpful.