Author: terje

Exploring Intermittent Fasting: Embracing the Fasting Revolution

Intermittent Fasting (IF) has emerged as a powerful lifestyle choice, renowned not only for weight management but also for enhancing longevity, metabolic well-being, and cognitive health (1). However, for fitness enthusiasts and bodybuilders, a fundamental question persists: Can we safeguard our hard-earned muscles during fasting periods, or is muscle loss inevitable?

Unraveling the Fasting Process

Understanding the Metabolic Transformation: When we embark on a fasting journey, our body undergoes a significant metabolic shift. After depleting its glycogen stores, the body pivots to stored fat as its primary energy source, resulting in the production of ketones—an alternative fuel for the brain (2).

Hormonal Orchestra: Fasting orchestrates a symphony of hormonal changes. Notably, it triggers a surge in human growth hormone (HGH) production, a key player in muscle growth and metabolism (3). Additionally, fasting elevates norepinephrine levels, further facilitating fat breakdown.

Intermittent Fasting’s Muscle-Saving Grace

Unveiling HGH’s Role: As mentioned earlier, fasting sparks an upswing in HGH levels. This hormone not only drives fat metabolism but also boasts anabolic properties that may counteract muscle protein breakdown (3).

Preserving Protein: Contrary to common belief, short-term fasting might not entail significant muscle loss. With the body prioritizing fat stores for energy, especially when the hormonal landscape promotes fat metabolism, muscle preservation remains a potential outcome (4).

Autophagy – Cellular Rejuvenation: Intermittent fasting also triggers autophagy, a cellular cleanup process that removes damaged components. This not only contributes to cellular health but may also benefit muscle function and longevity (5).

The Synergy of Fasting and Resistance Training

A major concern regarding intermittent fasting is the potential impact on muscle mass. Thankfully, incorporating resistance training acts as a safeguard against this concern. Engaging in strength-focused exercises, such as weightlifting, resistance band workouts, or body-weight routines, significantly aids muscle preservation.

During fasting, the body is inherently energy-efficient. However, the introduction of resistance training sends a powerful signal that your muscles are vital and should be conserved. Thus, even in a fasting state, the body becomes more inclined to utilize stored fat for energy rather than breaking down muscle tissue. Research highlights that combining resistance training with intermittent fasting can not only maintain muscle mass but also boost muscle strength and growth (6).

Furthermore, the post-workout period offers an ideal window for nutrient absorption, synergizing with your eating schedule for optimal results.

Strategic Nutrition During Eating Windows

While fasting periods are undeniably essential in intermittent fasting, the nutrition you provide your body during eating windows is equally pivotal. The quality of nourishment ensures that you reap the benefits of fasting while mitigating potential downsides.

First and foremost, prioritize protein intake. Protein supplies the essential amino acids crucial for muscle repair and growth. Especially during intermittent fasting, ensure you consume sufficient protein to support recovery and muscle maintenance. Excellent sources include lean meats, fish, eggs, dairy, legumes, and plant-based alternatives.

Caloric intake is another crucial aspect. Even if your goal is weight loss, aim for a moderate calorie deficit rather than an overly aggressive one, as this can lead to muscle breakdown. Maintain a balanced intake of all essential macronutrients, including healthy fats and complex carbohydrates.

Lastly, don’t overlook micronutrients’ importance. Vitamins and minerals play a pivotal role in various bodily functions, including those related to muscle function and recovery. Diversify your diet with fruits, vegetables, whole grains, and lean proteins to ensure you cover these essential components.

BCAAs and Fasting: Finding Harmony Branched-chain amino acids (BCAAs), popular among athletes and bodybuilders for their muscle-preserving potential, present an interesting option during fasting. While they may technically break a fast by providing calories, they offer a middle ground for those concerned about muscle loss during extended fasting periods (7).

In Conclusion: The Art of Balance

Intermittent fasting boasts numerous health benefits, but the preservation of muscle mass remains a focal point. With metabolic and hormonal shifts favoring fat metabolism and anabolism, coupled with resistance training and strategic nutrition, muscle maintenance not only becomes possible but highly likely. Always remember to listen to your body and consult with healthcare professionals when adopting new dietary strategies.

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Sources:

1. Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.
2. Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1-22.
3. Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. The Journal of Clinical Endocrinology & Metabolism, 74(4), 757-765.
4. Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., … & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.
5. Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.
6. Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.
7. Mero, A. (1999). Leucine supplementation and intensive training. Sports Medicine, 27(6), 347-358.

Check out this one as well: Intermittent Fasting – Debunking Myths

What is metabolism? Do you know what metabolism is? It is probably true that you believe it is something you can not understand.

This should not be so, because metabolism is a simple concept to comprehend. In a nut shell metabolism is the capacity with which your body breaks down calories. Did you get that?

Do you know how calories are formed?

Calories are obtained from the food you consume on daily basis. Hence, the more your metabolism speeds up its process the more your body coverts the food taken into heat energy. Fatty foods are mainly the producers of calories in the body as they get burnt through metabolism the body gets the energy it needs to function.

Generally, about two thirds of the calories in your body are utilized daily. The burning up of calories enables your body to keep functioning. With the amount of energy it gets through the conversion of the calories.

Nutritionists refer to the activity of the body in which calories are broken down as an individual’s particular Basal Metabolic Rate. Aside from burning down calories to produced energy, calories also help in the digestion process.

Do you know that you can use three methods to speed up your body metabolism? These methods are through building your muscle mass, exercise and good dieting in the form of eating the recommended foods that aid metabolism.

More muscle – higher metabolism

Muscle mass is one of the body’s mechanisms that most people usually get confused about. Dieters especially the female folks believe that muscles mass is a man affair. Hence, they just don’t care about building their muscles mass. As women try to always build your muscle mass if you want to boost your metabolism.

If you want to increase your Basal Metabolic Rate which is the speed at which your metabolism runs then you need to work on your muscle mass. This is because on an average day the pound of muscles you have in your body single handedly breaks down about fifty calories.

Do you know that whenever you gain up to about 10 pounds of muscles at any particular rate you will always help the body to burn out 500 or more calories every day? Think about the calories you will be burning every week that is about 3500 in just a single week.

Move more

Exercise, as we all know is very good for the body. Carrying out physical activities help increase the metabolic process in the body. When deciding on exercises there are several kinds of exercises that a person should engage in, if the aim is to increase the body’s metabolic rate. You can engage in any of the cardiovascular exercises of your choice.

Exercises such as running, swimming, jogging dancing and biking are forms of cardiovascular exercise you can indulge in to boost your metabolism. Cardio exercises are very vital in this respect because they help to use up much energy. This enables your body metabolism to speed up through out the day or after the exercise.

Do you know that resistance training is a major exercise for metabolism boosting? It is very important for ladies to hold this and know it as a fact. Resistance exercise enables the body to generate heat after burning down the fat in the body.

Resistance training enables the body metabolism to last as long as two days than other kinds of exercises. The exercise also gives an additional advantage of helping the body develop muscles mass which is also instrumental in increasing the rate of the body’s metabolism.

Are you thinking of engaging on resistance exercise? To effectively carry out resistance training, always begin with a simple method that can be performed 3 to 4 times in a week, for a minimum of 20 to about 30 minutes per session.

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Master Your Metabolism

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