Fasting Protocol – Intermittent Fasting and Bodybuilding
Great Introduction to Intermittent Fasting, Lean-gains and its Benefits. Fasting Protocol – Intermittent Fasting and Bodybuilding.
Many people are curious about intermittent fasting protocols (I.F). Can you still effectively build your muscle?
One of the most popular dieting concepts right now is intermittent fasting.
Learning which version is right for you and how to optimizable your results in the your gym using the proper protocol while on an intermittent fasting diet.
Intermittent Fasting (I.F.) is a pattern of eating that alternates between periods of fasting and non-fasting.
There are a few different popular types or you may have heard of The Warrior Diet, Eat Stop Eat or Leangains, but for now please think of I.F. as purposefully skipping breakfast.
Definitely there is a little more to it than that, but for now, please think of it in those terms.
Intermittent Fasting reached a peak of popularity around 2013. Unfortunately with this popularity came the typical fitness industry nonsense articles selling people on exaggerated expectations of what it can help do for dieters and physique focused individuals.
If you’re coming to this page through google, you’ve may well have heard an exaggerated story. Fortunately I’m here to tell you what the real deal is with Intermittent Fasting and how it may help you, without the hyperbole.
Benefit of Intermittent Fasting:
1. Reduced hunger – Like a person who looking to lose weight, this is one of the biggest benefits offered by I.F. as opposed to other dieting systems. Skipping breakfast allows for bigger, more satisfying meals. After a few days of starting the diet, the body’s hormones, notably the hunger hormone, ghrelin, get used to the new eating pattern and adjust accordingly so you no longer feel hungry in the mornings.
As like a dieter, I.F. offers something very unique, in terms of enjoying physically and psychologically satisfying meals while losing weight. The absence of hunger and cravings are also a welcome feature when using I.F. for weight loss. Contrary to popular belief, the fasting phase has a suppressive effect on hunger. Hunger pangs may come, but they disappear quickly, to be replaced by a sense of well being and total absence of hunger.
2. Increase your mental focus and concentration – during the fast, your body releases more of the stimulant hormones, catecholamines. Mental focus is increased, productivity goes up, and you’ll feel more involved in whatever you’re doing. Most people find this particularly pronounced during the last 4 hours of the fast. – Your morning time at work.
3. More stable energy levels and improved mood – with fewer meals, your blood sugar levels will be kept more stable, leading to more stable energy levels and less mood swings. Also, not having to worry about meal timing is a welcome relief from the irritable feeling that is often found by those used to dieting by eating many meals throughout the day.
4. More stubborn fat burned – Fasting can help shift stubborn fat and explains why people can get exceptionally lean without cardio work. I would like to point out that this is only relevant to individuals that are already exceptionally lean in the first place, and this won’t help you unless you have the more important pieces of your diet in place – calorie intake and macronutrient intake.
About The Leangains!!
Leangains is a type of Intermittent Fasting(I.F).Leangains provide for some core principles like Skip breakfast, eat big meals, train hard and heavy.Leangains is an intermittent fasting protocol designed for your body recomposition.A style of diet and training system pioneered by expert nutritionist.
There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition changes) to have more calories on the days you work out, and less on the days you don’t. Martin took this a step further by experimenting with higher carb/lower fat intake training days, and higher fat/lower carb intake rest days, while combining it with morning fasts. It can therefore be considered a form of intermittent fasting.
this system very useful a lot of clients helping them.
1. Eating all your meals in an 8 hour window. Don’t go significantly shorter or longer than that.
2. It’s better for you to skip breakfast and fast in the morning.
3. Don’t be eating or drink anything with calories during this time period.
4. Its get used to the new meal pattern take your body 3-7 days to all. Hunger pangs will happen until then if you’re not used to skipping breakfast.
5. Eating 2-3 meals per day and Don’t leave longer than two hours after your training without eating anything. Keep things as simple as possible.
6. you can Choose your training time based on when you feeling better and have time to do it.
But if you train late in the day, make sure that you have time to eat a meal.Every two hours until you eat your first meal of the day.
7. You can be higher calorie intake on the training days, less on the rest days. You’ll have a higher carb, lower fat intake on the training days, and vice-versa on the rest days.
So many ways you can set things up, but remember and you keep to these principles then you will be fine.A lot of love has been poured into the articles.any questions welcomed in the comments on this article. Thanks for reading and good luck!!!
If you liked this article, Please share your valuable feedback in my site, Facebook and other social media. Your efforts will inspire us to write good articles.