5 Intermittent Fasting Mistakes (KILLING GAINS!)

These are the 5 intermittent fasting mistakes that kill muscle. Whether you want to bulk up or lose weight you definitely don't want to experience muscle loss. Even though intermittent fasting is a great diet / meal plan that works for many people it doesn't mean that you can't mess it up. This video will teach you the most common mistakes that people make that prevent proper recovery and cause weight loss to stall.

Timestamps:
#1 Not paying attention to macro nutrient intake – 1:42
#2 Decreasing the intensity of your workout or not working out at all – 4:14
#3 Combining intermittent fasting with a really large reduction in your daily calories – 7:32
#4 Completely eliminating all carbs – 9:14
#5 Doing excessive cardio - 10:36

You've set up the perfect intermittent fasting schedule. And After deciding which 8 hour portion of the day you'll spend eating and which 16 hour portion you'll be fasting, you think this is going to be the easiest diet plan you've ever been on. And it really can be, Not only is intermittent fasting one of the most flexible diet plans that gets you to burn fat & actually keep it off, but it also can be great for preventing muscle loss while losing that weight. For a long time most experts were against the idea of skipping meals because of two big fears....muscle loss and slowing down your metabolism. But since then research has shown that intermittent fasting provides the same kind of results as the regular calorie restriction type diets where you're typically eating more times per day. One of these studies compared a group on a traditional calorie restriction diet to intermittent fasting over a period of 6 months. In terms of the total amount of muscle loss, fat loss, and overall weight loss both groups experienced almost identical results. Another study on alternate day fasting which required participants to spend some days having less than 25 percent of the amount of calories they required for maintenance, surprisingly resulted in no changes to lean body mass, and only fat was lost. While studies like this make intermittent fasting sound like the magic bullet that breaks the rules of thermodynamics, it doesn't, it's just a different way to restrict your caloric intake that happens to go smoother for a lot of people, but just like any other calorie restricting diet there's a right way and a wrong way to do it. And just like any other calorie restricting diet when you do it wrong, you can wind up losing more muscle than you have to. So in this video I want to go over 3 very common intermittent fasting mistakes that set people up for this problem. Let's start with the first mistake, which is not paying attention to your macro nutrient intake. Most people start intermittent fasting to lower their body fat, and again if your goal is to burn fat whether you're fasting or not you will have to maintain a caloric deficit. If you don't consider the macronutrient content of your meal..

Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:

6 Months of Intermittent Fasting - Comparable Fat Loss and Muscle Loss to Standard Dieting

Alternate Day Fasting (No Effect on Lean Body Mass)

35% Protein is Better than 15% Protein for maintaining muscle

1 Gram Of Protein/LB is Better than 1/2G for maintaining muscle

Protein Breakdown Is Slower In Obese People than Lean People While fasting:

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

Growth Hormone peaks at a 1250% increase with prolonged fasting

As you get leaner you need more protein to maintain muscle mass:

Resistance Training Slows Muscle Loss By 93% While Cutting Calories:

Intense Resistance Training Is Best For Preventing Muscle Loss and a Slower Resting Metabolic Rate:

To Large of a Calorie Deficit Accelerates Muscle Loss:

Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:

[timeandmoney]

Let me summarise for you
1. Not paying attention to macro nutrient content. Adequate protein required.
2. Decreasing intensity of your exercise. Keep up resistance training.
3. Combing IF with large restriction of calories.
4. Cutting carbs too much. Consider Leto with high fat
5. Too much steady state cardio

[StickAndMove]

Gotta say, I REALLY appreciate that you cite credible sources for your information rather than just expecting us to take everything at face value like other content creators around.

[ehrenamtistso]

I have been doing strength training in a fasted state for the last months. While it's a bit weird the first few times, you adjust to it and I actually feel better to lift on an empty stomach.

[thakraken]

Being in a calorie deficit isn't this whole reason intermittent fasting works well. It's the reduction of insulin. Being in a calorie deficit does not mean those calories will be covered from fat

[broodjebakpao]

I go 20 hours without food and 4 hours of eating a ton of healthy foods. Feeling strong, needed some time to adjust, but it get’s easier with time and I already lost some weight without losing strength.

[luxtempestas]

Man, this channel is gold! The information level is incredible! I only wish that you incorporate the metric values for the information you provide in your videos (just in the animations and graphics would be sufficient), it's hard for non native English speakers to understand the more technical parts and do the maths at the same time. Thanks for the content and keep helping us!

[TheTattooedRonin]

I just started doing intermediate fasting few weeks ago. I was worried at first that I would lose muscle but lately i mean its kinda soon only a few weeks but the results are pretty good. i can see my abs so much more now. I havent lost any real muscle size but dropped weighted and my stomach is so much flatter. Gonna do an update soon on my channel. This video was great to break it down

[chacalzab]

These videos are so good, full of knowledge, the timing between subjects, the length of most of your videos, the images and interaction constantly changing makes it almost close to no distraction or loss of interest from viewers at least for me anyway, I like Thomas DeLauer videos but is harder for me to focus on his videos for some reason, these seems to be very easy to focus through the entire videos.

[terrywhelan]

It's all about insulin, getting your insulin sensitivity repaired is likely the best benifit of intermittent fasting, not to mention autophagy, human growth hormones go crazy after 14 hours of fasting, your organs and gut get a chance to do repairs and rebuild your enzyme production systems etc...
I find 18/6 as a rule is the best with 2 meals a day.
I sometimes do 20/4 when feeling good but cannot seem to get the caloric intake I need to stay strong at that level.
I consistently lose 10 lbs a month of fat exercising 90 minutes a day and walking whenever I can.
325 to 210 over 16 months, 20 left to go.
Once you purge the sugars and bad carbohydrates (over 55 on the glycemic index) out of your body and liver you don't get hunger cravings. (this may take 10 days or so.)
You will likely evolve into a Keto diet as it just works like bacon and eggs in conjunction with intermittent fasting.
If you wish to build muscle it would require a different strategy but 9/10 people need to lose weight.

[schlab]

Remember. When you breakdown protein during fasting, a lot of that isn't muscle. It can dead or unhealthy cells, old enzymes, etc.

[killinit]

The biggest thing I’ve learned in my own experience is to not workout during my 8 hour eating window. It just takes up so much time that I end up not eating enough. I workout at the very end of my fast. Then start eating

[ryanshivram]

Please make more videos on intermittent fasting I really like your videos and how you explain, show facts and give tips 🙌🏽🙌🏽💪🏽💪🏽

[Dimebag]

This man is a genius—gold standard info shared here! Keep up the good work!

[IxamusMC]

"0.8 to1 gram of protein per pound of body weight" Why do you americans use gram and pound in the same sentence? Why not your ounces and pounds? Or just use the metric system, gram and kilogram...

[brotherbreezy]

Freaking love this channel, super informative and I gotta give the graphics team their props! 👍🏽👊🏽

[kalungyogesh]

The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.

[Freedomone]

Best advice I have heard in a long time.

[capone_spivey]

Im doing fasting right now & i weigh 310 so i hope im doing it right. Thank you for showing me how to do it. 💪✊👊

[BrightGreenPlanet]

You Rock brother. I am training to be a PT & PE instructor/teacher and your video's a gold, best on you tube . Very grateful.. Ill sign up for your 6 week challenge once i have finished this 30 day program were doing through course. Cheers mate . Gil New Zealand

[billverbakel]

I have to say that using a phrase such as ‘Just a different way to restrict your caloric intake’ is NOT a helpful assessment of what intermittent fasting is actually doing. This assumes that calories are the ONLY thing that matter in weight loss. I am troubled that the hormonal effects of fasting (aka. Not consuming food for a given amount of time) are completely overlooked in these explanations. I also don’t understand why you’re calling intermittent fasting a ‘diet’.

I strongly agree that continuing resistance training is part of any healthy lifestyle and you make some good points about avoiding muscle loss. I would prefer to see a more honest assessment of what intermittent fasting actually is, opposed to dumbing it down to a calorie conversation. This is something WAY too many people in the fitness industry do and it’s only part of the story.