Fasting: Can You Build Muscle or Do You Lose it?

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Fasting: Can You Build Muscle or Do You Lose it?

I'm going to hit you right out the gate with a very reputable study published in a very reputable journal that talks about how intermittent fasting actually preserves muscle. You're not going to lose muscle when you're intermittent fasting. You see, so many people think that as soon as they break away from eating every two or three hours or as soon as they break away from eating breakfast, lunch and dinner for that matter, that they're going to start losing all this muscle. They think that they're going to just have crazy amounts of cortisol that elevate and they're going to get fat and lose all their muscle. Well, let me give you some science to debunk that right out the gate and then I'll explain what's happening when you're fasting and why everyone should really give this a shot. So this study was published in the Journal of Translational Medicine and it took a look at 34 resistance-trained men and it broke them into two different groups. It broke them into an intermittent fasting group and a standard group. The intermittent fasting group ate during an eight hour window. They fasted for sixteen hours and they ate during an eight hour window for a period of eight weeks. Then the other group ate traditionally. They ate breakfast at 8:00 a.m., lunch at 1:00 p.m., and dinner at 8:00 p.m. So, both groups ate the exact same things in the exact same quantities, so this way, we knew exactly what was going on. Well, what they found at the end of eight weeks was that the overall muscle density, the muscle mass, and the fat free mass, so lean body mass in general, between both groups, stayed the exact same. No change at all, but one thing did change. The group that did the sixteen eight intermittent fasting ended up having a significant loss in body fat. In fact, the difference between the two groups was phenomenal. 16.8% overall fat loss in the fasting group versus 2.4% in the non-fasting group. They ate the same thing, they ate the same quantities, they did the same thing. Neither group lost any muscle, but the fasting group lost significantly more fat. That has me sold right then and there, but let's talk about the why because we have to dig deeper and if we truly want to understand things, we always have to ask the question why. Hey by the way if you haven't already, why haven't you subscribed? Go ahead and click that button right now and make sure that you see all of my videos that I'm always posting and make sure you turn on that little bell so you can know whenever I go live or whenever I post a new video. So the first why is simply growth hormone. You see, most people think of growth hormone as just this exogenous thing that bodybuilders take that's going to give them big muscles and a big forehead. There's a lot more to it than that. You see, growth hormone is something that is very natural to our body and very natural to our recovery.

References:
1) Ogasawara R , et al. (n.d.). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2...
2) Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. (2016, October 13). Retrieved from https://translational-medicine.biomed...

3) Muller AF , et al. (n.d.). Ghrelin drives GH secretion during fasting in man. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...

4) Nørrelund H , et al. (n.d.). The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...

5) Pan JW , et al. (n.d.). Human brain beta-hydroxybutyrate and lactate increase in fasting-induced ketosis. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...

6) Very-low-carbohydrate diets and preservation of muscle mass. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...

7) Autophagy inhibition induces atrophy and myopathy in adult skeletal muscles. (2010, February 16). Retrieved from https://www.tandfonline.com/doi/abs/1...

8) Masiero E , et al. (n.d.). Autophagy is required to maintain muscle mass. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...

Видео Fasting: Can You Build Muscle or Do You Lose it? канала Thomas DeLauer