Fasting for weight loss
The older the man becomes, the more difficult it is to maintain a slender and simultaneously muscular body. The problem is not at all in aging( in a healthy person the level of hormones in 25 and 40 years is almost the same) - it consists in the violation of the processes of insulin metabolism in the body.
According to both modern scientific research and traditional medicine, fasting is one of the best methods for normalizing insulin levels and "restarting" the metabolism. In this case, partial fasting is becoming an increasingly popular method of recruiting dry muscle mass.
What is interval fasting?
Interval fasting( English: Intermittent Fasting ) is a diet consisting of a regular refusal to eat for 16 hours without reducing the total caloric content of the diet. Food is consumed exclusively in the 8-hour period - beginning with a dense dinner at noon, ending with an early dinner.
By optimizing the secretion of insulin, intermittent fasting reduces sensitivity to carbohydrates( especially with a high glycemic index) and causes the body to burn fat stores. In addition, it restores the body's ability to effectively use internal resources.
Dry weight gain strategy
Combining interval starvation and strength training is one of the most "advanced" methods of drying and recruiting dry muscle mass. The main advantage is the increase in the production of growth hormone, which affects both the increase in muscle strength and the burning of subcutaneous fat.
At first, training on an empty stomach will seem heavy, but the body will quickly adapt. Gradually, the mechanism for storing and extracting energy will improve and it will be possible to work not only on simple fuels( carbohydrates and glycogen), but also on free fatty acids.
Does it slow down metabolism?
The feeling of hunger that we are used to experiencing is not a real hunger, it's just a signal to the body about the low level of glucose in the blood. The body needs up to 40 hours of complete refusal of food in order to translate the metabolism into a hunger strike, dramatically increasing the level of leptin and cortisol hormones.
However, it should be noted that interval starvation requires strict adherence to a full and sufficient caloric intake for food loads in food allotted for 8 hours - otherwise the metabolism will really slow down and enter the regime of energy conservation and fat stores.
Interval fasting in bodybuilding
Anaerobic training in conditions of lack of energy will force the body to involve slow muscle fibers, working mainly on fat. The result will be both getting rid of fat deposits and drying muscles, and increasing the strength of the muscles.
With the regime of interval fasting, strength training is conducted in the morning on an empty stomach, and food intake is recommended only an hour and a half after the training. Prior to exercise, a low calorie pretreatment booster and BCAA amino acids are allowed.
Training program 10 weeks
The key to training in the condition of low blood sugar is an increase in rest between approaches and mandatory use of insurance( especially with squats and bench presses).Working weights are reduced by about 15-20%.A total of 3 or 4 workouts a week.
Monday and Thursday // Training A: top of body
- Bench press lying: 2 warm-up, 3-4 x 6-8, rest between sets 3 min.
- Thrust of the upper unit sitting: 3-4 x 6-8, rest 3 min.
- Thrust block to the belt: 2-3 x 10-12, rest 2 min.
- Lifting dumbbells in the sides: 2-3 x 10-12, rest 2 min.
- Thrust block on the triceps: 1-3 x 12-15, rest 1.5 min.
- Raising the bar to the biceps: 1-3 x 12-15, rest 1.5 min.
Wednesday and Saturday // Workout B: Bottom of the body
- Deadlift: 2 warm-up, 3-4 x 6-8, rest 3 min.
- Foot press in the simulator: 3-4 x 6-8, rest 3 min.
- Front squats: 2-3 x 10-12, rest 2 min.
- Pullover: 2-3 x 10-12, rest 2 minutes.
- Rises on socks with a barbell: 1-3 x 12-15, rest 1.5 min.
- Twisting on the blocks: 1-3 x 12-15, rest 1.5 min.
Diet for 16-hour fasting
Interval fasting 16/8 implies a daily alternation of 8 hours of food and 16 hours of hunger - an early dinner, then a night without food, refusal of breakfast, strength training on an empty stomach and lunch after it. During fasting, water and beverages without calories, as well as amino acids BCAA, are allowed.
For the purpose of faster weight loss and muscle drying on days off from strength training, low-carbohydrate and high-protein meals with a small caloric deficit are recommended, but on the days of training, the share of carbohydrates in the diet should be at least 50% of the total caloric value.
Strength training in conditions of interval starvation is an effective method of drying and helps to gain dry muscle mass with a minimum level of fat. However, it is important to ensure that the total caloric intake of daily nutrition does not decrease and remains normal.