Hey guys, just starting a new routine to get back into gym and I'm reading up about intermittent fasting. Lose weight SLOWLY, Focus on doing more cardio, HIIT or just a bicycle ride or a walk. I break that fast at 12/1 in the afternoon. Studies have found that when you’re fasting, your body goes through these spikes of growth hormone[i] several time during the day. Your body will change since it's being pushed into something new it hasn't done before. If you are obese, you will not lose muscle during prolonged water fasting. So eat at maintenance, train hard, reevaluate and go from there. If you want to learn about how to do intermittent fasting, then check out the Full Guide to Intermittent Fasting FREE BOOK! “Muscle gain/ loss is mostly a function of EXERCISE. Experiment see how your body responds. [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/. r/intermittentfasting r/leangains r/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. Now, wait a moment…How can fasting help you to build muscle if you’re suppressing these hormones? 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. Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH . Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. Fasting causing muscle loss is a huge myth. 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. I've heard this everywhere, but it just doesn't make sense. Stephen Phinney on fasting and muscle loss. Intermittent fasting makes you lose muscle Some people believe that when you fast, your body starts burning muscle for fuel. Just a few questions I've had since reading! We shouldn’t make false presumptions around romanticising some ideas. Nevertheless, there are many people saying that they’re losing muscle while fasting. More fat burning and less muscle burning! Autophagy is the cellular cleansing mechanism that recycles old and damaged cells into energy. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. Wouldn't you still gain muscle? He talks about human optimization, optimal nutrition, and peak performance. Did they die? No…. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. 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 lose body fat you'll have to eat in a deficit at some point. 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. 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. 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. Full Guide to Intermittent Fasting FREE BOOK! 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. It’s going to give you a much more fuller look like this puffiness and vascularity. I eat 1-2 hrs after my fasted workouts. Siim Land is an author, content creator, public speaker, coach, and biohacker. It's great for general health by increasing autophagy, insulin sensitivity, etc. Good luck. What a bs. Let’s look at what science has to say about this? It’s going to trigger all cells in the body to grow – muscle, fat tissue and even some tumor cells. Fasting is not equivalent to starving and fasting does not cause muscle loss. And it the evidence suggests that resistance training is how to do it. 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