Intermittent Fasting For Weight Loss And Muscle Gain
Why Is Losing Fat and Building Muscle So Hard?
Often people talk about intermittent fasting for weight loss and muscle gain. They want to drop twenty pounds of fat and build twenty pounds of muscle, while staying at the same weight.
It sounds great, but it’s often unrealistic. Why is it so hard then, to build muscle and drop fat? Well one major reason is because, to gain muscle, you need to be anabolic.
Anabolic means growth. To burn fat, you need to be catabolic. Catabolic means breakdown.
It seems physiologically impossible to be both anabolic and catabolic at the same time. Therefore, the idea that you’re building muscle while losing fat, seems to be a losing proposition.
Intermittent Fasting Results
Interestingly enough, every week, I get some transformation from someone following one of my intermittent fasting workout routines that managed to lose a considerable amount of fat while gaining muscle.
So how is that possible? How could it be that people have been able to drop down to a low body fat while increasing strength and muscle mass?
First, let’s look at a couple transformations!
Transformation #1 – Nick Raptis (@nrmswole on IG)
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
In four months, Nick used intermittent fasting for weight loss and muscle gain! He dropped from 195 lbs to 165 lbs following my Aggressive Fat Loss Program (averaging 1.8 lbs of fat loss per week all the way down to abs definition).
I asked him how the journey went and this is what he said:
“Hunger was not a problem for me since it was so easy to lose fat and enjoy satisfying meals. As far as strength my bench went from 225 x 2 to 225 x 10 (that’s a 69 lbs increase based on predicted 1rm). Also all other lifts went up as well. Thanks for creating a great program @gregogallagher ”
Transformation #2 – Sam Stone
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
This was accomplished in one year! Sam Stone went from 210 lbs to a lean and defined 150 lbs.
“Hey Greg I know you’re a very busy guy and gets tons of emails like this but I just thought id share my transformation over the past year as kinobody.com has completely changed my life.
Thank you so much for putting out such great content that actually fucking works.
I fell for so many random fitness marketing ploys over the years and was really depressed for a long time going up and down trying everything out there until I decided to give intermittent fasting a try.
After seeing it starting to work the first few weeks I came upon your website and youtube channel and have not looked back since.
My transformation has taken just over 1 Year with me falling off for a month too, I started out at 210lbs and now comfortably sitting at 150lbs and my strength levels have shot up.
Feel free to use my transformation pictures if you wish and one last time thank you so much.”
Transformation #3 – Adam S (@superleanfitness IG)
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
In just two months following Phase Two of my Superhero Bulking Program (shoulder specialization) Adam S. used intermittent fasting for weight loss and added a considerable amount of muscle to his shoulders, arms and chest.
He was eating at a calorie deficit while doing the superhero bulking program to see if he could lean down and gain muscle at the same time. He did.
Why intermittent fasting is so effective
I believe that you can use intermittent fasting for weight loss as well as muscle gain. The reason is simple, intermittent fasting optimizes catabolic activity and anabolic activity.
During the fasting window, you are in a heightened state of fat burning. Growth hormone is elevated, insulin levels are low and fat mobilization is optimized. This allows you to experience some net fat loss each day (provided you are in an overall calorie deficit).
What’s more, the increase in growth hormone actually helps preserve muscle protein. Then when you shift into the feasting portion of the day, you enter a state of temporary overfeeding.
You’re eating big meals and taking in a lot of calories in a condensed period. This places your body into a state of anabolism. This allows you to experience some net muscle gain (provided strength is going up in the gym.)
Interestingly enough, intermittent fasting improves nutrition partitioning and insulin sensitivity, allowing you to better handle and direct nutrients to muscle tissue and away from fat stores, when you eat.
Theoretically, with intermittent fasting, proper nutrition and proper training (getting stronger on key lifts in the gym), you can experience some net fat loss and net muscle gain on a daily basis.
Now you’re not going to gain 10 lbs of muscle and lose 10 lbs of fat in two months. The change in muscle will be much more subtle.
That said, you may be able to drop 15-20 lbs of fat in 3-4 months, while gaining 5 lbs of muscle. These are results I typically see when someone follows my Warrior Shredding Program.
You Need To Optimize Catabolic And Anabolic Activity
You don’t want to be in catabolic state for too long, otherwise you will run the risk of muscle breakdown.
This is why I only recommend fasting for 14-18 hours per day. Fasting for 20-30+ hours is not only not enjoyable, but the risk of muscle protein breakdown is higher.
Remember, you want to balance anabolic and catabolic activity. Push your first 4-8 hours after rising and you will achieve the perfect balance of catabolic and anabolic activity.
If you’re catabolic for too long, you will start to breakdown muscle tissue. If you’re anabolic for too long, you will increase fat stores.
The Benefits Of Fasting During The Day & Feasting At Night
I believe that intermittent fasting is an amazing lifestyle and nutrition protocol that can make building an amazing physique, easier and more enjoyable than ever before.
By placing your calorie and macronutrient intake later into the day, you can experience greater results, than if you were to simply spread your calories across the entire day.
Besides, this is likely, how humans have evolved to eat. Fast and hunt during the day, stimulating the sympathetic system that keeps us alert, focused and energetic.
Then feast in the afternoon and evening and stimulate the parasympathetic nervous system that promotes rest, relaxation and recovery.
By eating this way, you truly feel incredible.
intermittent fasting weight loss plan
By combining an intermittent fasting for weight loss plan with a three day workout routine geared around getting stronger on key lifts, you can experience amazing results.
If your goal is primary fat loss and you’re eating at a deficit, you will likely gain a considerable amount of strength and some muscle, while getting lean.
If your primary goal is muscle gain and you’re eating at maintenance or above, you will likely gain solid muscle while staying lean, pretty easily.
This is why people have likely achieved such amazing results with my programs and intermittent fasting workout routines. The interplay with intermittent fasting, proper calorie and macronutrient set ups, optimizing training and recovery… create amazing results.
What’s The Best Next Step For Your Physique?
If you’re not sure which program of mine is best for you, take the survey or learn about the different intermittent fasting workout courses here.
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hmm, didn’t I post a question here yesterday?
I have been fasting for the last year now because of you and I can say without a doubt your videos and knowledge have changed my fitness career.
I have been a personal trainer (http://krushfitness.net) for a while now and while building muscle and losing weight have been pretty easy your approach with fasting just makes things way better!
Cheers,
Preston
I freaking love fasting… thank you https://kinobody.com
Do you recommend The Aggressive Fat Loss program for women or is catered to men?
The Goddess toning program already has an aggressive fat loss system included
does anyone know a training program that Chris Evans is using to build his physique?
Hi Greg, what are your thoughts on drinking whole milk?
There’s no problem, you would have to count the macros and calories for it
hey i can do heavy whiets workouts if i workout in the mornig when im fasting without nothing to eat before or after the workout ?
yes, some of my best strength gain are done fasted. try it out for yourself !
Hey Greg,
What time of day do you typically workout while practicing intermittent fasting. I typically wait until late in the afternoon to workout due to work but I feel as if this may be too late in the day as I usually feel pretty tired and weak after not eating all day. Any thoughts?
Greg usually workout during noon to afternoon then he’ll eat his first meal. but you could have a piece of fruit, if you feel worn out before hitting the gym in the afternoon
I want to get Stronger and compete in those 5 exercies: chins, dips, benchpress, squats and curls. What program would you recommend?
Greek God Program. We don’t squat though. but we do pistol squats and it transfers to squats relatively close. and for dips and bench press, our workout doesn’t usually have those together. since we use incline bench press instead of bench or dip. it’s either or.
Hey Greg
I have plans to compete in a fitness challange. Chins, dips, bench press, squats, curls are the exercies. What program/routine would you recommend if you want to get Stronger in those 5 exercies?
My suggestion is to just do RPT on those movements for strength gains. We only do pistol squats, it does transfers strength gains to Barbell squat but the movement is slightly different. it’s best to practices on you’re trying to compete in.
Hey Greg (and everyone),
I now have all of your courses, they’re the shiz! I’ve been doing AFL 2.0 for 5 weeks, and cut down from 12% BF to a little over 8%. I’m looking to get down to 7% before concentrating on adding mass, but the AFL is starting to tire me out. Should I move into the Warrior slow cut plan or go straight into the Greek God at a slight surplus?
Thanks for the great stuff,
John
how long have you been dieting? if it’s been 3 month, you have to take 2 week into maintenance cals.
It’s been 5 weeks. But I’m pretty short so I’ve only been eating 1380 cal/day.
okay, add 200 cals to that. and continue with one refeed a week
I know Greg always says to lean down before bulking. At what point do you recommend to stop cutting and start lean bulking?
8-10%
Hey thanks, Chris. I think I’ll start the Greek God in June then.
Alright mate,
I’d really like it if the American Psycho workout can be redone for beginners/intermediates. It seems as if you have written the article for people who already have the muscle and just need to strip the fat away. I want to know what your best guess is as to how Mr. Bale managed to build perfectly proportional, perfectly developed muscle from scratch, in all the right places. It’s this workout that I googled which first turned me on to your site. Thanks.
https://kinobody.com/workouts-and-exercises/christian-bale-american-psycho-workout/
Hey greg,
I think it’s mostly tha fat burning process combined with the already built muscle that gives the body a better look. As a result it seems like you have built muscle and lost fat. Which is actually pretty deceiving.
It’s not possible to build muscle and lose fat in the same time even if you are switching between anabolic and catabolic states. That’s because fat loss and muscle gain is all about calorie deficit or surplus.
What happens is that your body fat is reduced which highlights the muscle you have got. Combine this with strength exercises and voila,you “build muscle and lose fat”.
Best regards,
Damian
Yes, of course that’s true – leaning down will make you look much more impressive. But I’ve seen people gain muscle while losing fat. Hell, those transformations are proof of it.
What we need to do to get biceps veins like you on this picture? Looking perfect man :)
get down to low body fat
You need to include the caveat that losing fat and gaining muscle at the same time is generally only found in obese individuals, those regaining muscle, or those relatively new to progressive overload. Those who have been training properly need to be in a surplus to gain any appreciable amount of muscle.
I’ve seen people who have been training for a while and relatively lean still see pretty decent strength and muscle gains on a cut.
Hey Greg. What do you eat on the typical refeed day? Also, what’s your take on water intake? How much should you consume?
I probably consume 3-4.5 liters of water per day. I don’t really do refeed days anymore. I’m more about lifestyle. SO i’m flexible.
Can you elaborate on what you mean by being about lifestyle. Are you usually in calorie deficit and then eat whatever when you go out?
Sometimes I’ll want to eat out and go high in cals but I don’t necessarily want to structure it. I just go with the flow.
Spot on with this article, man! IF has so many benefits that are conducive to fat loss and muscle gain as well as the psychological edge of getting to eat larger meals and feeling less hungry throughout the day. I’m going on three years and I’m so used to it now, I can’t even imagine not doing it.
Nice man!
why i cant download fasting book ?