There’s a secret I use to cut down fat and eat cheat meals guilt-free (sometimes). Even though you can’t say that intermittent fasting bodybuilding and dieting aren’t both necessary to build lean mass. I can say without a doubt that Int.Fasting is an essential tool I use, and many others use to trim down faster than average.
In the case of the average person, they are less concerned with keeping muscles and more concerned with trimming down those pounds (or at least the appearance of being more trimmed). With that being said, despite your education level, fitness level or how overweight you are; this diet can help you achieve your goals.
Two things completely determine intermittent fasting success stories. The first factor for you reaching your goal is STICKING with the time frame you choose. The second factor for you achieving your goals is also to change the way you eat; you can’t eat four burgers and pizza in your eating time frame and expect to lose weight.
These are all factors I go over plus more in my Intermittent Fasting 101 Guide. Even though without a doubt this diet isn’t hard to follow. You still need to know the rules; it would be wise to go to a personal trainer for advice. Luckily you are looking at one!
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Science has shown that Int. Fasting is a viable tool you can use in your arsenal to stay fit. There are other approaches to trimming down in a more timely manner like the three-week diet. I want to concentrate on a long-term form of fasting in this article to show you a method that would take more than three weeks to see results, but you can combine with another diet like the one above to have long-lasting effects to be proud of and live an overall healthier lifestyle.
The benefits of intermittent fasting for weight loss in unhealthy and healthy folks
I think it’s important to go over what most people are looking for when they check out I.F. You are trying to lose some pounds because your lifestyle leads you down a chubbier path. Intermittent Fasting for Weight Loss is not a bad idea in comparison to just starving yourself as many others do. I think that is the confusion that takes hold of peoples mind when considering this approach. “Aren’t I just starving myself, isn’t that unhealthy?” Not entirely, you are making an educated scientific approach to fasting. In fact, many religions and cultures use similar methods and have for the past few centuries.
Let’s go over a few factors that cause your body to go into metabolic regulation overdrive when following time-restricted feeding:
“A circadian rhythm (/sɜːrˈkeɪdiən/) is any biological process that displays an endogenous, entrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plants, animals, fungi, and cyanobacteria.” [Source]
Your body runs on the circadian rhythm, based on your lifestyle, your body will try to adjust as best as it can, sleep, metabolism everything is affected. Research has looked into what is “best” for most people to work within the natural rhythm. Fasting has been shown to correlate to a more stable circadian cycle. We don’t think much about this science. I used to only sleep for 5 hours a day because I felt like that was enough. Little do you know but subtle changes to your body happen over time when you neglect your cycle.
The Gut Microbiome
“Gut flora, or gut microbiota, or gastrointestinal microbiota, is the complex community of microorganisms that live in the digestive tracts of humans and other animals, including insects. The gut metagenome is the aggregate of all the genomes of gut microbiota. The gut is one niche that human microbiota inhabits.” [Source]
Bifidobacteria, escherichia cou, and lactobacilli are all excellent “gut” bacteria. These microbes work hard in your body to help regulate your digestive system. You never notice these little guys at work, but without a healthy number of them, you wouldn’t be able to process many foods you eat every day. Food timing helps your gastrointestinal system populate a healthy amount of microbes, and because of the fact, it gives them the urge to work harder once you start to eat, increasing your metabolisms speed.
Modifiable lifestyle behaviors, such as sleep
The effects are clear, you don’t have to do much research to understand why your body needs sleep. We can remember any time in your own life when you slept for too long or too little. You become sluggish and forgetful when you do not give your body the proper time to rest. Now depending on your diet, you can also increase the quality of your sleep. When you eat heavily processed foods before you sleep, your body works extra hard to handle them. That energy could be used to help you recuperate from the day. So you get less sleep from overeating at night.
“Mattson has also researched the protective benefits of fasting to neurons. If you don’t eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.”[Source]
The Unique Benefits of Timed Feeding for Women
As a fitness coach, training and enthusiast you learn that the female body is unique and many times you need to adjust your approach. I learned quite a bit about women’s health in between all my nutrition and fitness education. One of the significant perks specifically in regards to intermittent fasting results for women are listed below.
Intermittent Fasting for weight loss and cancer-fighting abilities
“Among women, the five most common sites diagnosed were breast, colorectum, lung, cervix, and stomach cancer. Of these, breast cancer is considered as the second most common cancer in the world. Fasting is a proven prognostic tool against cancer and other metabolic diseases.[Source]”
The primary factor that helps fight cancer when fasting is the inhibition of angiogenesis which affects tumor growth. Albeit animal studies were used, when an animal fasted for 48 hours, the tumor growth was “significantly” slowed. You shouldn’t take the fasting approach for the potential to prevent cancer alone. Much more research is needed before we can conclude theirs a direct correlation between intermittent fasting for weight loss and its effects on cancer prevention.
Fasting and reproductive health
“Overweight and obesity in early adulthood appear to increase the risk of menstrual problems, hypertension in pregnancy, and subfertility. Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in women.” [Source]
It shouldn’t come as a surprise that fasting can help mitigate issues in reproduction. Especially when you consider the fact that hormones have an astounding effect on your reproductive abilities. Many of the reproductive benefits of fasting will have a significant impact on women who are already obese or who suffer from PCOS. When most people aim to follow I.F, they also tend to make healthier lifestyle choices.
Fasting and mental health
“Mental health issues are common in women who undergo menopausal transition. It is estimated that 80–85% of all women experience unpleasant menopausal symptoms at some points throughout their menopausal transition.”[Source]
Albeit the same benefits to mental health in regards to your eating cycle affect men and women. Women have to endure he menopausal transition later in their 30s and 40s. The multitude of side effects when undergoing this is recorded, and women can angrily tell you how bad it is themselves. If you look into the science behind intermittent fasting for weight loss, it shows that you can increase self-esteem and social functioning while diminishing stress and possibly depression levels. As with this topic and many of the benefits of IF, you need to consider the fact that a healthier lifestyle is the main reason for these benefits.
The Bodybuilders love for I.F. makes sense
In the world of bodybuilding, everyone is looking for an edge. Intermittent Fasting success stories from Bodybuilding has been married for many years. What most bodybuilders are looking for in a fast is the quick fat loss with the least amount of muscle loss. Many of the benefits I’ve mentioned in other sections of this article will also benefit many people trying to improve their physique. I must stress and say that in regards to heavy training and dieting, you need to be careful.
When you are undergoing a fast, your body is low on glycogen stores. As you exercise you expel a significant amount of energy, without the caloric energy to spend you can experience fatigue. Here are a few tips to implement to maintain energy while fasting and exercising.
Exercise right after your first meal
If you plan to train right after your first meal, your body will quickly metabolize the calories you consumed and fuel your training session.
Exercise right after your last meal
Most people do not enjoy training later in the evening, that being said it is a good time for someone who practices time eating. The downside to this method is that you will be extra hungry and not have a source of energy outside your body to reach for.
Pre-workout and BCAA’s
This is the compromise that I make when training and fasting. Taking pre-workout blasts my body with energy. The combination of pre-workout, Mass Gainers and BCAA’s gives my muscles the push they need to finish off those sets as if food fully fueled me.
A light snack before you train
Albeit it’s a light snack, you are technically breaking your fast right before you train. I think this is a good emergency approach for some. If you feel a high level of fatigue before you hit the gym, you should take precaution and fuel yourself before lifting heavy weights or abstain from training until your meals.
Coffee specifically built for Intermittent Fasting for weight loss and Carb Cycling
If you do enough research on calorie restriction, you’ll come across many products tailored to the needs of the market. Not that you technically need ANY supplements to adequately fast, there’s a few on the market with scientific research proven to assist you. Let me give you an example of something to look for in the market.
BETA-HYDROXYBUTYRATES SALTS (BHB) –
are one of the three ketone bodies (energy molecules) your body makes when it’s running on fat instead of carbs. It’s also known as 3-hydroxybutyric acid or 3-hydroxybutanoic acid (3HB)[Source].
Mostly the purpose of adding BHB in your diet is to flood your body with the ketone bodies and convince your system to use it as an alternative fuel. Many people claim using BHB’s allows you to cheat a little on your diet and flooding BHB to cover the carbohydrates will keep you in ketosis. This science needs more research, but it should be left to the individual to test to see if they are in ketosis no matter what supplement that takes.
Beware of Intermittent Fasting Success Stories
Many people seem to be obsessed with success stories or body transformations. I think the social media world has convinced many others that it only takes a few weeks to achieve your goals. Now depending on your purpose and your willingness to stay faithful to your diet, you probably can make considerable progress.
I like to stand as an example myself as a success story. I have noticed over the years that my age has affected my ability to drop fat while maintaining muscle mass. That’s why I initially started fasting over four years ago. Between carb cycling and I.F, I have been able to grow and cut in such a more efficient manner.
Here are a few tips I utilize to maintain my success and a lean physique:
are by far the cheapest and most efficient way to surge glucose into your body. Bananas are also fibrous, and many bodybuilders have an issue maintaining a healthy amount of fiber.
I tend to find myself drinking at least 1 cup of coffee a day, it used to be many more. I learned about high caffeine coffee specifically built for people following a time-restricted diet. The coffee is listed below:
Carbonated Water –
When I feel my stomach is empty and keeps bothering me, I will grab perrier or something similar. It doesn’t matter what carbonated beverage you consume as long as it has no calories.
Cheat Meals –
You may be tempted to gorge on pizza and pasta when you finally break a fast. I don’t blame most people for acting this way, and it can be hard to say no to good food. I would suggest most people have a cheat meal once or twice a month. One method to prevent too many carbohydrates metabolizing is Carb Blockers.
the 4:3 diet – The newest fad diet
I first discovered the 4 3 diet about a year ago. My healthy eating habits were not exactly on par with what they are today. Generally, I would binge eat after work ALL the time. I figured this diet would be a good way to continue being undisciplined as long as I fast the next day. I did soo moderate results from this but now I do not do it. You need to be consistently eating healthy foods.
16/8 diet – The general approach to I.F
Most people begin intermittent regimes by fasting for 16 hours and eating for 8. I personally suggest this method to beginners as well. I currently follow it because I think it’s the most sustainable long term. Because I still maintain the ability to eat with my friends on a regular schedule and most of that time is taken up by work or sleep.
This approach to health can be intimidating for many. For me personally, when I knew the SCIENCE behind the techniques I felt more comfortable trying it. Not everyone else is so easily swayed by scientists rigorous research. That reason is why I provided my own brief story about trying timed nutrition. Now it is time for you to make your own story. I would love to hear about it myself on my Instagram. While you’re here, check out our jaybirds & freedom review!
Peace. – @MansaBrice, ASCVS
I think this research study really properly summarized an important fact about IF; it doesn’t fix everything.
Certainly not one dietary approach will solve these complex problems. Although there is some long-term success with gastric surgical options for morbid obesity, there is still a requirement for dietary approaches for weight management for the overweight and obese population, particularly as invasive interventions carry post-operative risk of death due to complications. Effective dietary interventions are required that promote long-term adherence and sustained beneficial effects on metabolic and disease markers. In general, such interventions need to be palatable and satiating, meet minimal nutritional requirements, promote loss of fat and preserve lean body mass, ensure long-term safety, be simple to administer and monitor and have widespread public health utility. Intermittent fasting success stoires from alternate day fasting may be an option for achieving weight loss and maintenance.[ncbi]