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How To Train Fasted WITHOUT Losing Precious Muscle!
Here are 2 Things You Ought to Know about Training Fasted if you want to MAXIMIZE Lean Muscle Gains.
1. Train Fasted with Branched-Chain Amino Acids (BCAAs): Research suggests that drinking BCAAs in the fasted state both pre- and post-workout enhances muscle protein synthesis and minimizes muscle protein breakdown.
What to Do if You Don't Know Which BCAAs to Take
I find I get the best results using BSN AMINOx because it has negligible calories, is SUGAR FREE and tastes great. I mix 1 scoop (10 grams) with 8 oz of cold water, or pour this into a Popsicle mold to make Popsicles.
What to Do if You Don't Know When to Take BCAAs
Because I’m an intermittent faster who trains fasted in the morning, I take 10g (1 scoop) approximately 10-15 minutes before my fasted training, 10g during my fasted training, and then 10g every 2 hours after my fasted training, until I break my fast. I don’t break my fast until the late afternoon because I want to benefit from the fat-burning benefits of exercise-induced human growth hormone. Thanks to BSN AminoX, I can minimize hunger during my fast, promote muscle protein synthesis, minimize protein breakdown and burn fat!
2. Engage in Strength Training:
Strength training ensures you maintain your muscle mass while losing body fat. I find I get the best results by lifting the heaviest weights I safely can.
Many believe that fasting will cause muscle protein breakdown. This couldn't be further from the truth. In fact, up to 40 hours of total fasting does not stimulate catabolic processes that lead to skeletal muscle atrophy (Larsen AE, et. al, Annals of nutrition & metabolism. 2006:50(5):476-481).
Good news: fasted strength training boosts the physiological indicators of post-workout muscle growth. This leads to increased amino acid uptake into your muscle cell membranes -- and a more potent anabolic response. In other words, your body is capable of super-compensating when you don't have immediate nutrients.
More good news: short-term fasting does not negatively affect strength training performance. So don't be afraid to lift heavy weights!
Now, if you are eating in caloric deficit, then you ought to be engaging in strength training if you want to preserve your muscle mass (this is true for both intermittent fasting and grazing on six meals a day). I also recommend a high protein diet for the same reasons. A 2011 study in the journal Obesity Reviews found that intermittent fasting, which had the same effect on fat loss as simply cutting calories, seemed to be more effective for retaining lean muscle mass. If you are really concerned about protecting your muscle mass, then eat a slow-digesting protein before bed (e.g. casein or cottage cheese) to fuel your muscles with a steady stream of amino acids during during your 8-hour sleep.
What to Do if You Still Have Questions
Naturally, you probably have more questions. Obviously there isn’t enough space here for me to tell you everything you ought to know about training fasted and intermittent fasting.
If you would like to learn more, I have tutorial with more info … I’d be glad to send you my FREE tutorials to your inbox. These tutorials have helped thousands of men and women blast fat, build muscle and improve health.