Part 1: Intermittent Fasting – Fundamentals, Myths and Benefits
The “intermittent fasting” is a form of nutrition that is becoming ever more currently in popularity and many very good results in muscle building and fat loss brings!
This article consists of three parts, is all the Basics and practical implementation of Intermittent Fastings show.
What is Intermittent Fasting?
In bodybuilding, the intermittent fasting is often used in weight loss, so in a diet. Intermittent fasting is not a diet but in terms of a diet plan which specifies what you have to eat, but intermittent fasting is only WHEN before you can eat something.
When intermittent fasting the day is divided into two temporally distinct phases:
- The first phase is the so-called fast phase. During this period, no calories must be brought to them.
- The second phase of the day is then the so-called food phase. Everything must be eaten what is at diet plan.
These two phases each have positive effects on our body, which I will describe in more detail later. These effects can be used not only lose weight, even build muscle does intermittent fasting in many strength athletes very good and leads to fat-free muscle mass can be built.
So when intermittent fasting Fasting only during a certain time of the day or the week. How long this time period depends on the implemented form of the Intermittent Fastings.
The various systems of Intermittent Fastings
On the course of time several different forms of Intermittent Fastings incurred. All have one thing in common and that there is a Fast phase and Eating phase, only the time period in which it is fasted and eaten in different from form to form.
The best known intermittent fasting systems are:
- Lean Gains – 16/8
The Lean Gains variant is probably the most popular and most praktizierteste form of Intermittent Fastings in strength training. It follows on a 16-hour fast phase, where should only be drunk, an 8-hour eating window.
- Warrior Diet – 20/4
The Warrior Diet is based on the primal diet principle of humanity. There is a 20-hour fasting period (phase of hunting), in which only a little fruit should be eaten and a 4-hour food phase (phase of eating prey captured). In the 4-hour meal period is eaten it instinctively, that means: It is eaten everything on what you instinctively feel like doing, and it is to eat their fill.
- Eat Stop Eat – 1-2 days a week
This form is fasting for up to two full days a week, for example, all day Monday and all day Friday. After the end of the 24-hour fasting is eaten quite normally. At the end of the week these calories of fast day and the bottom line is you should decrease as missing! This form of Intermittent Fastings variant has only a limited enforced in bodybuilding, opposite the “Lean Gains” or “Warrior Diet”.
Since I nourish myself for a long time after the Lean Gains Version, I will in this article and in the next, especially on this form of Intermittent enter fastings closer and incorporate my personal experience with you!
Lean Gains – 16 hours in the catabolic state?
Many will probably now think if you eat anything for 16 hours, you will be mine muscle? Now this I can only say that this is another myth, like so many others in bodybuilding!
The body can focus after the last meal entirely on the Nutrition and Digestive Process. Large meals may also get 8-10 hours after ingestion nutrients that the body can use for muscle building and fat loss.
Intermittent fasting is basically a very natural form of nutrition. If we look back to the time where people were hunters and gatherers, the men often had to spend hours looking for prey, and at this time there was nothing to eat. So would degrade within hours muscles, people would then probably become very fast and died very weak. The misconception that muscles are so degraded within hours in bodybuilding, is utter nonsense!
For those who nevertheless still worry should know the following: The body has an amino acid pool in the fast phase protects against muscle degradation, if not more nutrients are available from the stomach. This amino acid pool can loose bridge these hours of “nutrient shortage”!
The advantages and positive effects of intermittent Fastings
- During fasting, the amount of glucose in the blood is very low. Low blood sugar levels in turn means a high output of growth hormone. Since the body is very good at concentrating on regeneration during fasting, a very anabolic (muscle building) environment is created.
- Also, the cortisol levels increase during fasting. Cortisol sets where more fat cells for energy free.
- It proceeds on the assumption that the body is breaking down fat increased with a slight excess of calories in the fast phase and builds muscle. This ultimately results in the long run to that clean lean muscle can be built.
- Simplicity. You do not stop thinking about the subject of nutrition. 2 to 4 instead of 5 to 7 meals facilitate the daily preparation effort enormously.
From a health perspective offers many advantages intermittent fasting:
- Reduction of blood pressure.
- During fasting, the body can detoxify.
- Reduction of oxidative stress, means reducing cell damage that makes us age.
- Improved immune system.
- Studies showed a reduction of LDL and raising HDL means bad cholesterol is lowered, increases good.
- Better concentration and less fatigue. This effect I noticed quickly. In the fast phase you feel fit and relaxed. The midday fatigue after lunch falls away. From an evolutionary perspective, these effects make sense because a ravenous hunters had to be focused and awake to successfully catch its prey.
- Longer life expectancy. Studies in rats and monkeys showed a longer life expectancy by reducing oxidative cell damage. Whether can be traced back to the people of this effect has not yet been sufficiently explored!
And so it goes …
Part 2 this series on intermittent fasting, all the Rules during the fasting period and during the meal phase described in detail. The transition phase and Planning the training, will be part of the next article!