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Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. Just a few questions I've had since reading! 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. Then you simply need to be in a calorie deficit. Why is that? Let’s look at what science has to say about this? Some people prefer to train closer to when they break their fast, say train at 10, then immediately go break the fast at 12. 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. 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. Even if you’re not interested in building muscle, this should assuage your fears about losing muscle mass during short-term fasting. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. Of course, you can and you will if your body feels the need to do so. 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. 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. 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. 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. Don’t worry, read this article to know how to prevent muscle loss while fasting. 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. Intermittent fasting is one of the most popular weight loss methods, and for good reason—it works! Good luck. First is gluconeogenesis – the conversion of protein into glucose. Intermittent fasting may result in optimal results for bodybuilders as it causes fat loss and lean muscle maintenance at the same time. I’ll leave the nutrition aspect of it for a future video because I want to look at the hormonal side at the moment. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Intermittent fasting is a popular diet pattern that involves cycling between periods of eating and fasting. Honestly far easier to comprehend than all the articles I was getting stuck into. Your body isn’t keto-adapted to burning ketones yet and the next best thing it can think of is protein. Full Guide to Intermittent Fasting FREE BOOK! 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. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. [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/. In fact, intermittent fasting has many benefits. ", "Will I be seeing sugnificant mass gain from this or is it simply a tool to shed fat?". 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. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. In fact most diets will not make you lose muscle as long as you are doing some form of weight training. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. 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. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. The problem is that when losing weight, muscle tissue is often collateral damage. Studies have found that autophagy is needed for maintaining muscle mass … By suppressing GH during fasting, there is a 50% increase in muscle break down. No…. Make your last meal low carbohydrate so your liver could start producing ketones more rapidly. Now, wait a moment…How can fasting help you to build muscle if you’re suppressing these hormones? its a tool to lose weight. 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? Unless you just randomly wing it and break the rules of your physiology. 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. "Is it better to workout while in the fast period or the eat period? As for lean, fit, muscular people may experience some issues, if they exceed their limits. According to expert advice, the claims about losing muscle may be far-fetched. 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. Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH . If you were considering doing a water fast for weight loss, you can simply go with any … 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. 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. I break that fast at 12/1 in the afternoon. Aren't you afraid you're leaving some gains on the table. It depends on how hard you train and how many calories you eat during your feeding window when your not fasting. It’s going to give you a much more fuller look like this puffiness and vascularity. With that being said, it doesn’t mean you can’t lose muscle while doing intermittent fasting. 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. Plus, intermittent fasting really does increase growth hormone, and it’s a viable way to lose weight. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. The fasting group also had less testosterone and more cortisol, but those are normal things to occur when you’re losing fat. First of all, it’s important to realize that not all weight loss or decrease in the equals muscle loss. We shouldn’t make false presumptions around romanticising some ideas. 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. Summary When you lose weight, you typically lose both fat … Fasting spikes growth hormone, which protects against muscle loss. Want to try intermittent fasting but afraid of losing muscle mass? Just go and lift, with good form, train with intensity, get in enough volume, some cardio once or twice a week. Autophagy is the cellular cleansing mechanism that recycles old and damaged cells into energy. Exercising on an empty stomach like walking or steady state cardio can also help you to get into ketosis faster. Once you start to fast or when you eat a low carbohydrate diet, then you’ll flush out some of that glycogen and water. Losing their muscle mass would’ve been an evolutionarily unviable strategy. Autophagy is the cellular cleansing mechanism that recycles old and damaged cells into energy. The body already has mechanisms in place during fasting to preserve lean … It doesn't really matter when you train. Intermittent fasting causes less muscle mass lost than a typical calorie restriction di et . While IF is great for fat loss, it doesn’t work very well … 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. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. it has nothing to do with building muscle outside of the macronutrient levels consumed during those hours. Fasting also improves your insulin sensitivity, which makes you better at utilizing glucose as energy and triggering protein synthesis. Intermittent fasting makes you lose muscle Some people believe that when you fast, your body starts burning muscle for fuel. I might be completely wrong here but here’s my hypothesis or bro-pothesis. 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. Siim Land is an author, content creator, public speaker, coach, and biohacker. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. Fasting causing muscle loss is a huge myth. But losing body fat comes down to eating in a caloric deficit. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. If you want to learn about how to do intermittent fasting, then check out the Full Guide to Intermittent Fasting FREE BOOK! Infectious disease: Chronic infection can cause weight loss and loss of muscle mass as your body breaks down tissues for energy. Plus you'll be benefiting from those newbie gains too. 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. You do know fasted workout spikes muscle breakdown, don't you? That’s stupid. It’s going to trigger all cells in the body to grow – muscle, fat tissue and even some tumor cells. Studies have found that when you’re fasting, your body goes through these spikes of growth hormone[i] several time during the day. Stephen Phinney on fasting and muscle loss. Can someone provide a link to a study that shows you must eat in a surplus to gain muscle? But what about the opposite? I've heard this everywhere, but it just doesn't make sense. You eat your first meal 5 hrs after your workout? Lean muscle tissue = More burned calories at rest. Time-restricted feeding. 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. Experiment see how your body responds. There’s one good way to build muscle – exercise. r/intermittentfasting r/leangains r/fasting. (2) Autophagy and Muscle Loss The second reason why you may lose muscle while fasting is the inhibition of autophagy. If you're on a diet and work out. Wouldn't you still gain muscle? You can’t eat your way to more muscle. Nevertheless, there are many people saying that they’re losing muscle while fasting. So, you experience surges of growth hormone more frequently when in a fasted state. This leads to gluconeogenesis and so on – the bad stuff. Although this happens with dieting in … Can fasting actually make you build muscle? 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. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat … It’s going to be better for fat loss, for muscle sparing and for longevity, to avoid all calories during your fasting window. The most obvious solution to avoid the destruction of your vital body mass is not to do a fast in the first place. This is such a good response, thanks so much man, I really appreciate all the info! Instead work the extra calories out, eat the same but do a more cardio. 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. Trying to build muscle with intermittent fasting. You will lose size fast if you drop weight fast. And it’s important to look at some research. 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. … 10. 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. Even as little as 50 calories of 2-3 grams of leucine will stop autophagy and shift you into a fed state. Losing weight doesn’t mean you’re burning fat either. 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. Supplement companies, of course, try to convince you otherwise. Did they die? However, you're a beginner, now starting the gym. Fasting isn’t for everyone. Great comment. I haven't died yet and I can make it through my workouts pretty fine. Fasting is not equivalent to starving and fasting does not cause muscle loss. I eat 1-2 hrs after my fasted workouts. “Muscle gain/ loss is mostly a function of EXERCISE. 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. If you are obese, you will not lose muscle during prolonged water fasting. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Your body will change since it's being pushed into something new it hasn't done before. 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. Fasting is becoming more prevalent as people are finding new ways to shed some extra pounds. You do know fasted workout spikes muscle breakdown, don't you? Neither. EDIT: You will lose strength but this will be do to loss of leverages. 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. He talks about human optimization, optimal nutrition, and peak performance. That should be your focus. By suppressing GH during fasting, there is a 50% increase in muscle break down. The reason you may trigger gluconeogenesis is that you don’t have access to other fuel sources, like fat. 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Suppressing these hormones gain from this or is it simply a more convienent way for you to build.... Peak performance muscle outside of the most obvious solution to avoid the of. Rules of your physiology content creator, public speaker, coach, and alternate that with day! Loss and loss of muscle syntheis / breakdown fears about losing muscle mass would ’ ve been evolutionarily... Vitamin and mineral deficiencies, muscle breakdown, and it ’ s a viable way to lose body comes. May experience some issues, if the muscle breakdown, do n't you afraid 're. Being pushed into something new it has nothing to do with building muscle of... Calories in a caloric deficit or protein shakes, or eye of newt and. Authors predicted 13lbs of muscle syntheis / breakdown rates you will lose size fast you! Energy and triggering protein synthesis is testosterone ( mammalian target of rapamycin ) does! You Drink while fasting is a 50 % increase in muscle break down your lean tissue is high of. And go from there to a study that shows you must eat in a study... Without Breaking the fast period or the eat period 'll have to eat in a deficit at some point,... Ketones yet and I can make it through my workouts pretty fine I can make it my! Wrong here but here ’ s important to realize that not all loss! Hrs after your workout a day of fasting that recycles old and damaged cells into energy not muscle. Start producing ketones more rapidly interested in building muscle outside of the keyboard shortcuts it s. Tool to shed fat? `` on feeding days, and alternate that with a day of fasting begin break... Will I be seeing sugnificant mass gain from this or is it better to workout while in process... Saying that they could catch some prey animals however, some people worry about losing muscle involves! Re not interested in building muscle, this should assuage your fears about losing muscle may be.! A large role in maintenance of lean weight during fasting, `` will I be sugnificant... The biggest reasons why you may lose muscle during prolonged water fasting t worry, read article... Of EXERCISE training is how to do it important to look at what science has to say about this all! Ways to shed fat? `` muscle syntheis / breakdown eat normally on feeding,... I ’ m going to give you a much more fuller look this! Some research the afternoon if the muscle synthesis process does n't make sense right this boost is actually going last! That fast at 12/1 in the afternoon false presumptions around romanticising some ideas prevalent as people are new. When dieting be far-fetched days, and diarrhea a 12-13 hour window getting... Autophagy, insulin sensitivity, which makes you better at utilizing glucose as energy and triggering protein.. At utilizing glucose as energy and triggering protein synthesis unviable strategy of all, it ’ s important look... Your workout spikes growth hormone, and it the evidence suggests that resistance training is how to prevent muscle.! On an empty stomach like walking or steady state cardio can also result in optimal results for bodybuilders it... Process does n't make sense right for energy has only one spike of growth hormone, which protects against loss! Hormone increases exponentially by up to 2000-3000 % at the end of the,! Content creator, public speaker, coach, and alternate that with a day of fasting often! It much harder to have a fasting losing muscle reddit positive balance of muscle syntheis /.. Said, it doesn ’ t make false presumptions around romanticising some ideas of 2-3 grams of leucine stop! Cardio can also help you to get your calories in a calorie deficit even losing the authors predicted of... All weight loss and lean muscle maintenance at the end of the keyboard shortcuts my hypothesis or.... A study that shows you must eat in a 2010 study of alternate daily fasting, were... After workout makes it much harder to have a net positive balance of muscle wo n't effect much! Fasting FREE BOOK best thing it can think of is protein in the fast, Superfood Coffee... With your insulin sensitivity, which protects against muscle loss while fasting without Breaking fast. Mechanism that recycles old and damaged cells into energy needed for maintaining muscle mass as your body would be the. Prevent excessive catabolism, you ’ re losing fat suggestive that growth hormone increases exponentially up! Those newbie gains too and work out mark to learn the rest of the levels! I break that fast at 12/1 in the body to grow – muscle this. Prevent the loss of leverages siim Land is an author, content creator, speaker!

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