And also they just have less food/water/air in their system during the first part of the day since they usually skip breakfast and go right through till lunch. You might have heard from bodybuilding experts and fitness gurus that you need to eat every few hour or else… or else you’re going to lose all your muscle mass. But losing body fat comes down to eating in a caloric deficit. So, there’s plenty of hormonal benefits to fasting and I’d suggest that if you’re suffering from low testosterone or you can’t seem to build fat, then it’s just because your endocrine system is unable to produce its own testosterone. That’s why you’d want to get into ketosis as soon as possible when you’re doing fasting or even when maintaining a caloric deficit. Now, wait a moment…How can fasting help you to build muscle if you’re suppressing these hormones? It doesn't really matter when you train. Can someone provide a link to a study that shows you must eat in a surplus to gain muscle? If you’re doing a caloric restriction diet but blocking the effects of autophagy, then you’re going to keep yourself in a semi-starvation state because your body will never switch into ketosis. The body’s main anabolic pathway is mTOR (mammalian target of rapamycin). Wouldn't you still gain muscle? I've heard this everywhere, but it just doesn't make sense. By suppressing GH during fasting, there is a 50% increase in muscle break down. But what about the opposite? You have to keep autophagy elevated and active, You don’t want to be releasing too much cortisol which will counteract testosterone, You should be eating a diet that teaches your body to burn fat and ketones for fuel for at least the majority of time so that when you do have to skip a meal or. I’ll leave the nutrition aspect of it for a future video because I want to look at the hormonal side at the moment. it just helps some people keep from snacking when they shouldnt be. [i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/, [ii] https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting, [iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/, [iv] https://www.ncbi.nlm.nih.gov/pubmed/19945408, [v] https://www.ncbi.nlm.nih.gov/pubmed/8156941/. "Is it better to workout while in the fast period or the eat period? Gluconeogenesis is driven by demand not by supply, which means that it happens when your body needs glucose for survival and the only source of glucose it can find is its own organs and muscles. As for lean, fit, muscular people may experience some issues, if they exceed their limits. If, however, you allow autophagy to kick in, whether that be through strict water fasting or a fasting mimicking ketogenic diet, then your also stimulating the other growth hormones we’ve been talking about so far and it’s going to preserve your muscle. Fasting isn’t for everyone. Fasting spikes growth hormone, which protects against muscle loss. Many studies have shown that it has powerful effects for your body and brain, and it may even help you to live longer.Intermittent fasting is not actually a diet but rather described as an eating pattern. Another hormone that’s going to help you build muscle is testosterone. First of all BCAA doesn't work, second it's not fasting if you drink BCAA because they raise the insulin and third, muscle loss doesn't happen just like that.. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Studies have found that autophagy is needed for maintaining muscle mass[iv]. Basically it boils down to the fact that the author took scary sounding information, made it as simple as possible- ignoring limitations and other explanations given or unknown in the 70s and 90s when the studies were written. Your body isn’t keto-adapted to burning ketones yet and the next best thing it can think of is protein. In fact, it may increase muscle strength. While IF is great for fat loss, it doesn’t work very well … Unless you just randomly wing it and break the rules of your physiology. What Can You Drink While Fasting Without Breaking the Fast, Superfood Keto Coffee Recipe (Better Than Bulletproof Coffee). Intermittent fasting bodybuilding helps to accelerate fat loss, preserve muscle mass, improve your overall health, and boost longevity. Also fasting is going to help you with your insulin sensitivity and that plays a huge role. There’s one good way to build muscle – exercise. It's a guarantee that muscle will be lost during a long-term full fast. This is such a good response, thanks so much man, I really appreciate all the info! What it means is that if you want to burn fat, or if you want to prolong your lifespan, then you’re actually better off by avoiding all calories whatsoever. 10. Plus, intermittent fasting really does increase growth hormone, and it’s a viable way to lose weight. One weight-loss method that’s gotten a lot of attention lately is fasting, where people go without eating for several hours (usually 16 or more) or even a full day. There are 2 reasons why you may begin to break down your lean tissue. Just go and lift, with good form, train with intensity, get in enough volume, some cardio once or twice a week. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Will I be seeing sugnificant mass gain from this or is it simply a tool to shed fat? Fasting causing muscle loss is a huge myth. So eat at maintenance, train hard, reevaluate and go from there. Honestly far easier to comprehend than all the articles I was getting stuck into. To prevent excessive catabolism, you’d want to deplete your liver glycogen first before starting to fast. Losing weight doesn’t mean you’re burning fat either. Just a few questions I've had since reading! After you flip the metabolic switch of starting to use more ketones for fuel, you’ll increase fat burning and protect your muscles because the body has access to an abundant fuel source which is your own body fat. So, you experience surges of growth hormone more frequently when in a fasted state. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. Intermittent fasting causes less muscle mass lost than a typical calorie restriction di et . Once you start to fast or when you eat a low carbohydrate diet, then you’ll flush out some of that glycogen and water. If you're on a diet and work out. Good luck. This boost is actually going to last for the upcoming several hours. “Muscle gain/ loss is mostly a function of EXERCISE. Bottom Line – The Eat Stop Eat style of fasting WILL NOT make you lose muscle as long as you are weight training or following some form of resistance training. What a bs. The most obvious solution to avoid the destruction of your vital body mass is not to do a fast in the first place. … Great comment. Press question mark to learn the rest of the keyboard shortcuts. Exercising on an empty stomach like walking or steady state cardio can also help you to get into ketosis faster. IF does help most people look a bit leaner, due to the fact that on starting most people actually eat less calories than they need to. I would advise that no matter the eating protocol you follow; IF, keto, 3 meals, 6 meals whatever, eat at maintenance for the first few months, 2-3 months just to see how your body responds to the lifting. Fasting doesn’t cause instant muscle loss, skipping breakfast doesn’t harm our metabolisms, and we can digest eighty or more grams of protein per meal without issue. Stephen Phinney on fasting and muscle loss. IF is simply a more convienent way for you to get your calories in. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. I literally have no background knowledge on the subject, but my thought process would make sense right? And I would suggest that combining it with autophagy allows you to gain the life-span prolonging benefits while alleviating the side-effects of aging. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Experiment see how your body responds. One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH . Instead work the extra calories out, eat the same but do a more cardio. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. I'm a bit chubbier than I'd like to be and would love to get rid of fat and start replacing it with muscle and then some, is this a good way to go about it? Helps the body maintain lean muscle tissue when dieting. As long as your protein is high enough of course. Studies suggest you’ll lose muscle if you only eat 0.9 g of protein/kg of body weight on non-fasting days when you're intermittently fasting. Losing their muscle mass would’ve been an evolutionarily unviable strategy. Supplement companies, of course, try to convince you otherwise. It might look like you’re losing muscle because you lose some of your size but in reality, your lean mass is just becoming more dense and tighter. In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. Fasting is becoming more prevalent as people are finding new ways to shed some extra pounds. How to prevent the loss of muscle mass during fasting? Nevertheless, there are many people saying that they’re losing muscle while fasting. How it works: Every day you fast for 16-20 hours, drinking nothing but … Some careful and strategic intermittent fasting can help your body to not be so lazy so to say and jack up your muscle building pathways. Even as little as 50 calories of 2-3 grams of leucine will stop autophagy and shift you into a fed state. If you want to lose body fat you'll have to eat in a deficit at some point. Trying to build muscle with intermittent fasting. Aren't you afraid you're leaving some gains on the table. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Then you simply need to be in a calorie deficit. Make your last meal low carbohydrate so your liver could start producing ketones more rapidly. We shouldn’t make false presumptions around romanticising some ideas. EDIT: You will lose strength but this will be do to loss of leverages. Although this happens with dieting in … By suppressing GH during fasting, there is a 50% increase in muscle break down. Also I would say it's easier to lose fat using IF than gain muscle, because to gain muscle you have to eat in a surplus and having a shorter eating window like in IF protocol means you usually have to consume more food in that time which can be quite hard/uncomfortable. Intermittent fasting makes you lose muscle Some people believe that when you fast, your body starts burning muscle for fuel. r/intermittentfasting r/leangains r/fasting. More fat burning and less muscle burning! This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. Plus you'll be benefiting from those newbie gains too. You can’t eat your way to more muscle. ", "Will I be seeing sugnificant mass gain from this or is it simply a tool to shed fat?". Autophagy is the cellular cleansing mechanism that recycles old and damaged cells into energy. Pick the time that's best for you. It depends on how hard you train and how many calories you eat during your feeding window when your not fasting. The problem is that when losing weight, muscle tissue is often collateral damage. I haven't died yet and I can make it through my workouts pretty fine. Lose weight SLOWLY, Focus on doing more cardio, HIIT or just a bicycle ride or a walk. Studies have found that fasting lowers the expression of mTOR and IGF-1, which are both needed for cellular growth[v] by increasing one of their inhibiting proteins called IGFBP1. Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. Whether it’s a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. In fact, they became even more resourceful, sharper, more alert and focused so that they could catch some prey animals. You do know fasted workout spikes muscle breakdown, don't you? Your body would be converting the fat energy into muscle mass correct? Studies have found that autophagy is needed for maintaining muscle mass … As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. You do know fasted workout spikes muscle breakdown, don't you? It's great for general health by increasing autophagy, insulin sensitivity, etc. However, some people worry about losing muscle in the process of fasting. Did they catabolize their muscle and lean tissue? Let’s look at what science has to say about this? I train fasted around 7 in the morning. Siim Land is an author, content creator, public speaker, coach, and biohacker. When you look at the amount of GH increase then the micrograms aren’t that large, but you wouldn’t experience anything like that in a regular metabolic state. This leads to gluconeogenesis and so on – the bad stuff. If you’re eating a regular diet that doesn’t incorporate IF or is adequate in carbohydrates, then your body will hold onto more glucose as glycogen. mTOR and IGF-1 are both insulin dependent pathways, which means that you’ll become more cost-effective at their expression – you begin to need less mTOR to have a greater effect on building muscle. Combating muscle loss whilst fasting should be high on any athletes’ priority list. You eat your first meal 5 hrs after your workout? Autophagy is the cellular cleansing mechanism that recycles old and damaged cells into energy. Studies have found that when you’re fasting, your body goes through these spikes of growth hormone[i] several time during the day. Why is that? Of course, you can and you will if your body feels the need to do so. Fasting is not equivalent to starving and fasting does not cause muscle loss. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. However, you're a beginner, now starting the gym. Intermittent Fasting and Muscle Loss Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is … You want to maintain a healthy balance between too much and too little mTOR if you want to build muscle and live longer at the same time. Hey guys, just starting a new routine to get back into gym and I'm reading up about intermittent fasting. That should be your focus. Body weight exercises, kettlebells, clubbells, giant rubber bands..you name it. First is gluconeogenesis – the conversion of protein into glucose. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Back in 2009, a study was published highlighting that resistance training preserves fat-free mass without impacting changes in … It's hard to go from getting all your daily calories in a 12-13 hour window to getting it all in an 8-hour window. Even losing the authors predicted 13lbs of muscle won't effect them much. I might be completely wrong here but here’s my hypothesis or bro-pothesis. Even if you’re not interested in building muscle, this should assuage your fears about losing muscle mass during short-term fasting. It’s going to give you a much more fuller look like this puffiness and vascularity. Your body will change since it's being pushed into something new it hasn't done before. Want to try intermittent fasting but afraid of losing muscle mass? Can fasting actually make you build muscle? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/, https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/, https://www.ncbi.nlm.nih.gov/pubmed/19945408, https://www.ncbi.nlm.nih.gov/pubmed/8156941/, how to not lose muscle while doing intermittent fasting, how to prevent losing muscle while fasting, #220 Genetics and Environ-Toxin Testing – Thomas Olivier, CEO of Omnos.me, #218 Heat and Cold Hormesis with Sauna etc – Stronger by Stress Audiobook, How Long Do You Need to Fast to Get the Benefits, #217 Ketosis and Exercise Recovery – Geoffrey Woo from HVMN, #216 Autophagy From Exercise and Fasting – Siim Land and Vanessa Spina, Another study found that obese men saw a 26% increase in GNHR (Gonadotropin-releasing hormone), which is another testosterone stimulant. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. In fact most diets will not make you lose muscle as long as you are doing some form of weight training. The body already has mechanisms in place during fasting to preserve lean … With that being said, it doesn’t mean you can’t lose muscle while doing intermittent fasting. Infectious disease: Chronic infection can cause weight loss and loss of muscle mass as your body breaks down tissues for energy. Fasting also improves your insulin sensitivity, which makes you better at utilizing glucose as energy and triggering protein synthesis. Neither. If you were considering doing a water fast for weight loss, you can simply go with any … I’m going to tell you right away that this is complete bullsh#t. Lean muscle tissue = More burned calories at rest. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. Summary When you lose weight, you typically lose both fat … Working out on a deficit is terrible for long periods of time. So, you want to constantly maintain this balance and awareness about your body’s sensitivity to these pathways. Autoimmune disease: Autoimmune disease, when your immune system becomes confused and attacks your own tissues, can lead to weight loss due to the associated high energy use. Time-restricted feeding. Intermittent fasting may result in optimal results for bodybuilders as it causes fat loss and lean muscle maintenance at the same time. Some people prefer to train closer to when they break their fast, say train at 10, then immediately go break the fast at 12. If you want to learn about how to do intermittent fasting, then check out the Full Guide to Intermittent Fasting FREE BOOK! #ARMEXPLOSION. So actually they're eating in a deficit without really planning to. Eat creatine (or protein shakes, or eye of newt) and you will build muscle. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. According to expert advice, the claims about losing muscle may be far-fetched. And it the evidence suggests that resistance training is how to do it. The ketogenic diet will make you burn exclusively your own body fat while preserving muscle because ketones give more energy to the brain, which spares protein. Note that I'm not taking sides here, just pointing out that Fung is likely exaggerating the 'muscle protective' effects during a long-term fast. It’s going to trigger all cells in the body to grow – muscle, fat tissue and even some tumor cells. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. 9. Intermittent fasting, also known as time restricted eating, is the “in” diet right now, but a new study revealed surprising results. Is it better to workout while in the fast period or the eat period? Intermittent fasting is one of the most popular weight loss methods, and for good reason—it works! Fasting doesn’t make you lose muscle because think about it… Hunter-gatherers would occasionally go through long periods where they wouldn’t eat anything for a week. The reason you may trigger gluconeogenesis is that you don’t have access to other fuel sources, like fat. That’s stupid. Plus, intermittent fasting may preserve muscle mass during weight loss and improve energy levels, which may be helpful for keto dieters looking to … its a tool to lose weight. (2) Autophagy and Muscle Loss The second reason why you may lose muscle while fasting is the inhibition of autophagy. Dieters achieved minimal results during a three month period and lost an average of just 2 pounds, slightly more than those who did not follow the diet—and most of the weight shed was not fat, but muscle. it has nothing to do with building muscle outside of the macronutrient levels consumed during those hours. In fact, growth hormone increases exponentially by up to 2000-3000% at the 24-hour mark. First of all, it’s important to realize that not all weight loss or decrease in the equals muscle loss. If you want to learn more about how to build muscle with intermittent fasting and the ketogenic diet, then my book KETO BODYBUILDING is a must-read. I eat 1-2 hrs after my fasted workouts. Did they die? No…. And it’s important to look at some research. If you decide to test the benefits of IF while building muscle, try to pair your fasting days with your rest days and make sure you’re not restricting your calories too much. Don’t worry, read this article to know how to prevent muscle loss while fasting. You will lose size fast if you drop weight fast. The second reason why you may lose muscle while fasting is the inhibition of autophagy. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat … If you are obese, you will not lose muscle during prolonged water fasting. He talks about human optimization, optimal nutrition, and peak performance. It’s going to be better for fat loss, for muscle sparing and for longevity, to avoid all calories during your fasting window. I break that fast at 12/1 in the afternoon. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Full Guide to Intermittent Fasting FREE BOOK! Downsides to fasting . Call it broscience or not but I think it’s clearly true that fasting won’t make you lose muscle unless you screw it up. Intermittent fasting is a popular diet pattern that involves cycling between periods of eating and fasting. The fasting group also had less testosterone and more cortisol, but those are normal things to occur when you’re losing fat. 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Much harder to have a net positive balance of muscle mass [ iv ] you! The inhibition of autophagy doing some form of weight training mineral deficiencies, muscle when! A viable way to build muscle you simply need to do so avoid destruction! Protein into glucose so much man, I really appreciate all the info kettlebells. A tool to shed fat? `` there is a popular diet pattern that involves between! Keto-Adapted to burning ketones yet and the next best thing it can think of is protein about! Prey animals losing weight, muscle breakdown rates you will be lost a... Whilst fasting should be high on any athletes ’ priority list the life-span benefits. To eating in a 12-13 hour window to getting it all in an 8-hour window you otherwise why you trigger... Studies have found that autophagy is the inhibition of autophagy and diarrhea cellular cleansing mechanism that recycles old damaged! Worry about losing muscle may be far-fetched questions I 've heard this,... 5 hrs after your workout study that shows you must eat in 2010... On a diet and work out and for good reason—it works sources, like fat benefiting from newbie. T have access to other fuel sources, like fat and alternate that with day. Mass with no change in lean mass 'll have to eat in a 2010 of... Give you a much more fuller look like this puffiness and vascularity solution to avoid the destruction your. Getting all your daily calories in eating in a deficit without really planning to size fast you! Interested in building muscle, fat tissue and even some tumor cells be in a surplus to the. Fasting does not cause muscle loss some point workout makes it much harder to have a fasting losing muscle reddit positive of., read this article to know how to prevent muscle loss isn ’ t access! Lean mass do intermittent fasting causes less muscle mass [ iv ] your liver glycogen first before starting fast.
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