5 Ways Intermittent Fasting (KILLS GAINS!)


These are the 5 intermittent fasting mistakes that kill muscle. Whether you want to bulk up or lose weight you definitely don’t want to experience muscle loss. Even though intermittent fasting is a great diet / meal plan that works for many people it doesn’t mean that you can’t mess it up. This video will teach you the most common mistakes that people make that prevent proper recovery and cause weight loss to stall.

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You’ve set up the perfect intermittent fasting schedule. And After deciding which 8 hour portion of the day you’ll spend eating and which 16 hour portion you’ll be fasting, you think this is going to be the easiest diet plan you’ve ever been on. And it really can be, Not only is intermittent fasting one of the most flexible diet plans that gets you to burn fat & actually keep it off, but it also can be great for preventing muscle loss while losing that weight. For a long time most experts were against the idea of skipping meals because of two big fears….muscle loss and slowing down your metabolism. But since then research has shown that intermittent fasting provides the same kind of results as the regular calorie restriction type diets where you’re typically eating more times per day. One of these studies compared a group on a traditional calorie restriction diet to intermittent fasting over a period of 6 months. In terms of the total amount of muscle loss, fat loss, and overall weight loss both groups experienced almost identical results. Another study on alternate day fasting which required participants to spend some days having less than 25 percent of the amount of calories they required for maintenance, surprisingly resulted in no changes to lean body mass, and only fat was lost. While studies like this make intermittent fasting sound like the magic bullet that breaks the rules of thermodynamics, it doesn’t, it’s just a different way to restrict your caloric intake that happens to go smoother for a lot of people, but just like any other calorie restricting diet there’s a right way and a wrong way to do it. And just like any other calorie restricting diet when you do it wrong, you can wind up losing more muscle than you have to. So in this video I want to go over 3 very common intermittent fasting mistakes that set people up for this problem. Let’s start with the first mistake, which is not paying attention to your macro nutrient intake. Most people start intermittent fasting to lower their body fat, and again if your goal is to burn fat whether you’re fasting or not you will have to maintain a caloric deficit. If you don’t consider the macronutrient content of your meals and you think that simply eating whatever you want during your eating window, will get you to look and feel your best…you’re in for a big surprise. Choosing food at random based on your cravings and what you feel like eating at the moment with no target or goal for the day, will probably cause you to overeat, and even after over eating you’ll most likely not get enough grams of one very important macro nutrient…protein. Without an adequate protein intake you can lose more muscle while in a caloric defici

Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:

6 Months of Intermittent Fasting – Comparable Fat Loss and Muscle Loss to Standard Dieting

Alternate Day Fasting (No Effect on Lean Body Mass)

35% Protein is Better than 15% Protein for maintaining muscle

1 Gram Of Protein/LB is Better than 1/2G for maintaining muscle

Protein Breakdown Is Slower In Obese People than Lean People While fasting:

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

Growth Hormone peaks at a 1250% increase with prolonged fasting

As you get leaner you need more protein to maintain muscle mass:

Resistance Training Slows Muscle Loss By 93% While Cutting Calories:

Intense Resistance Training Is Best For Preventing Muscle Loss and a Slower Resting Metabolic Rate:

To Large of a Calorie Deficit Accelerates Muscle Loss:

Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:



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