In this video I’ll uncover how to build muscle while intermittent fasting.
Hi ladies and gentlemen I’m Dr. Zyrowski and welcome back to the channel. Now if you
are new to the channel it is a pleasure to have you here. Be sure to subscribe hit that
bell notification and join our notification community so I can help you excel your health
and your life. In this video I’m going to uncover how to build muscle with intermittent
fasting. Some people will think it can’t be done, but I’m here to tell you that someone
who has done with for over 10 years it certainly can be done and I’ve seen so many people,
not only myself, but also people I’ve worked with in my clinic be able to get the same
results that I have. When we look at building muscle with intermittent fasting its very
powerful because you are able to build lean muscle and really cut that fat off your body
as well. This is something that many different celebrities, many different famous actors
use to maintain a lot of muscle mass and stay lean year round. Let’s dive into this topic.
The reason this works so well, first of all, is because the fasting is muscle sparing.
when you are in the fasting state your body is not going to break down those muscles for
energy it is going to break down fat for energy so it is very powerful. What it essentially
means is that you are mobilizing those fatty acids and when you are mobilizing those fatty
acids you are burning all the fat off your body that you don’t otherwise want. That
is one of the reason it is so powerful and it allows people to actually go and get the
results that they want. Not too many people want to build muscle and fat at the same time.
Most people just want to build muscle so using intermittent fasting along with some weight
training is very powerful for doing this. It is going to boost growth hormone. There
are different studies out there that show women who fasted and trained at the same time
essentially were able to boost their growth hormone upwards of 1300% and in men upwards
of 2000% and when you combine that with weight training and you combine fasting you are going
to boost that growth hormone and it’s going to help with tissue repair, it’s going to
help with recovery, it’s going to help with better results, it’s going to help with
anti-aging. Tts powerful in so many ways. Lastly, as I mentioned earlier you’re going
to be able to gain lean mass and lose fat. This is something that most people are trying
to is gain muscle, maintain muscle and lose the fat.
Let talk about a quick study here. In the Journal of Translational Medicine, there was
an eight-week study. What they did they took these participants and they were training
3 days per week. Now there were 34 men and they broke them into two groups. Now these
men had already been training before so they knew what they were doing, but there were
34 men and they broke them into two groups. There was an intermittent fasting group and
then the regular diet group. The regular diet group they were just eating when they wanted
to. The intermittent fasting group they were specific to 16 and 8 intermittent fasting.
During this study, during that eight-week period, the groups consumed same calorie same
protein they had the same types of diet. Now what they found was that the intermittent
fasting group lost 3.5lbs of fat whereas the regular diet group they essentially didn’t
lose anything at all they didn’t lose any fat. That shows you how powerful that intermittent
fasting combined with some weight training is because you are able to lose the fat. There
is a group of 34 men and they were essentially all doing the same type of weight training
they are essentially going and eating the same type of meals, but yet the group that
was intermittent fasting and combining all of their meals into an 8-hour period they
were able to lose fat whereas the other group wasn’t. Very powerful for losing fat.
Let’s talk about how to go about doing this. For the best results you must be in the fasted
state. To be clear I am not talking about intermittent fasting and also weight training.
I am talking about doing the weight training in the fasted state. Now you want to work
out towards the end of your fast. If you are doing the 16 and 8 intermittent fasting, you
are going to want to be working out in that 15th/16th hour. Now if you are someone who
is going to be going and doing OMAD then you are going to be wanting to push it back even
further. It’s ideal that you work towards the end of your fasted state, and I will tell
you why in a second. Now using a pre-workout. Some people ask, “Dr. Zyrowski, should I
use a pre-workout.” The answer is when you are doing weight training in many cases it
is very beneficial. I personally use a pre-workout. I will use black coffee or Ill actually use
a pre-workout that is going to give me energy during the workout. I’ll put a link to the
pre-workout that I use in the in the description below, but black coffee works well too because
it gives you that caffeinated boost, and during that workout you are able to, from that boost
from the caffeine, have some more muscle uptake and actually have some energy to get through
it. That’s one of the troubles that you can come into when you are doing weight training
and fasting is that you can walk into the workout a little bit fatigued.
Now the next thing here is really important for post-workout. If you really want to build
muscle, I like to use essential amino acids. I don’t like to use branch chain amino acids
I am being very specific towards essential amino acids because the essential amino acids
have the whole spectrum of amino acids in it and it is very much going to support muscle
growth. That is what I like to do post-workout/post-fast. Use those essential amino acids to feed those
muscle groups in order to actually build them. The next thing here is after workout we want
to activate emptor. Now emptor is this protein cyanase that when activated essentially means
that you are able to build muscle. In order for emptor to be activated we need to give
ourselves a little bit of an insulin boost. Now when we are using the essential amino
acids post-workout we are going to get a little bit of an insulin spike from that, but I am
also going to recommend that you are going to eat post-workout. After you get done working
out you go and you have your first meal. That’s why I recommend pushing the workout towards
the end of the fast. You have your first meal and you give yourself a little bit of an insulin
spike from that first meal from those essential amino acids you activate that emptor and it’s
going to promote muscle growth and it’s all going to work in combination in order
to help you get the results that you want from building muscle while doing intermittent
fasting. Now the other thing is I like to eat my carbs
at a very specific time. If you are doing intermittent fasting and you are on a low
carb diet, for instance, I like to take those carbs and eat them right at the time that
I am breaking my fast when I have that first meal because those carbs can be utilized in
order to help build muscle. They can be utilized in a much more productive manner than if we
are just pushing the carbs back to the later end of our eating window. Take those carbs
and put them right at the workout so that they can actually help you build muscle. Also,
take a multi-vitamin and fish oil. Multi-vitamins are going to make sure the body has what the
body needs in the way of nutrients, but the fish oil is also research proven to help build
and stimulate muscle growth as well. We want to make sure we are doing that.
Now the next thing here is consume sufficient calories. This is very important because when
we get into people who are doing intermittent fasting or one meal a day one of the problems
we can run into to is that they start to cut back on their calories and they are not getting
enough protein, they are not getting enough calories in general, and what happens is that
they start to lose muscle. There are actually studies out there that show that people went
and lost muscle when doing intermittent fasting and working out simply because they weren’t
consuming enough calories. We have to make sure we are consuming enough calories when
we are shortening up our eating window. Otherwise the whole idea of building muscle just isn’t
really going to happen. Now one of the things I don’t have here is that when you are trying
to build muscle you need to push hard in the gym. Once again I see so many people who go
the gym just week after week. I show up there and I see the same people who never see any
progress. They never make any progress, they are never any bigger, they are never any smaller,
they just remain the same. When it comes to building muscle you have to push hard. Its
best if you are doing lower reps and lifting heavier weights. Make sure that you are giving
your all on those lower reps and that you are lifting as heavy as you can in order to
really stimulate that muscle growth and build muscle. Here is how I use intermittent fasting
and muscle growth techniques all combined together in order to help to help me gain
lean muscle mass. For more tips on training while fasting be
sure to check out the video I did up here on it and then other than that share this
video with your friends that they know they can actually build muscle while doing intermittent
fasting. Share it with them and if you have any questions put it in the comments section
below, give this video a thumbs up I’d appreciate it. Subscribe to my channel I’d appreciate
it as well and check out my other videos on how you can improve your health. I’ll see
you in my next video.