Intermittent Fasting leangains
Intermittent fasting can be one of the most effective and quickest ways to lose the pounds fast. The lean gains intermittent fast is pretty simple. In fact, it is probably the most simple fasting method out there when it comes to the fitness world. The style of fasting was created by Swedish nutritionist Martin Berkhan. He used it to get is clients in peak performance in the shortest time possible. Since 2013, this method has been widely popularized due to how effective it is. Unfortunately, the fitness industry has a way of twisting words around and saying that just because you skip breakfast, you will get ripped. That can't be farther from the truth. In this article, I am going to be breaking down everything you need to know what you need to eat, when you need to eat, how you should be training, and so on.
Because this is a fasting method, I thought it would be a good idea to cover the most important thing first: diet. When dieting, you need to know how many macros you need to consume. There are many calorie calculators on the internet and they are simple to use. You will want to eat a high fat/low carb diet on the days that you are not training and vice versa on the days that you do train. What this will do is it will maximize muscle retention and fat loss at the same time. Some common benefits of doing this are reduced hunger, easier plan meals, and easier to lose the weight. On both training days and rest days, you will fast for a 16 hour period and have an eight-hour eating window. I would suggest that you skip breakfast and eat your meals later in the day. This is usually easier for most people especially when you are just getting started. During the 16 hour fast and in the morning, it's important to not drink anything with calories. Over the 16 hour fast, your body uses what you ate as the fuel source for the first eight hours and uses fat storage for the other eight hours.
As with any time you are cutting, you'll want to preserve the most amount of muscle possible. This is why it is important to eat the majority of your calories after your workout. You will also want to consume branched chained amino acids before and after your workout. Do not wait more than 2 hours to eat after your workout because this is when protein synthesis is highest. As far as training is concerned, you will want to put strength exercises as your core exercises. These include bench press, overhead press, squats, and deadlifts. These exercises are the best for hypertrophy and muscle retention. They will also help you maintain your strength while cutting.
In the end, the leangains intermittent fast is very simple to use. Eat for eight hours and fast for the next sixteen. Focus on strength exercises and on hitting your macros every day. By doing this, you will have the best results.