Intermittent Fasting (IF)


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Fitness Articles
𝐈𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐅𝐚𝐬𝐭𝐢𝐧𝐠 (𝐈𝐅) is an umbrella term for various dieting techniques that cycles between a period of Fasting and Non- Fasting periods.

Review on Body composition and Weight loss : ✓ Research shows that IF does not do anything different than the traditional dieting approach in similar conditions. ✓ Even long term studies did not show any difference from traditional dieting approach. ✓ Since IF helps restrict the amount of calories one consumes, it will decrease the total feeding window of the person, hence leading to lesser calories being consumed. This might help an individual lose weight. 𝐌𝐲𝐭𝐡𝐬 : • IF does not help you lose belly fat rapidly.
 • IF does not magically do Body Recomposition. • IF does not increase your testosterone levels. 
• IF will not keep you young forever. 𝐑𝐞𝐟 : 𝐂𝐨𝐧𝐭𝐞𝐧𝐭 𝐛𝐲 : Bala Krishna Reddy #infs #research #strength #bodybuilding #exercisetips #fitnesstips #fitnesscoach #nutritionscience #fitnesscoach #onlinecoach #onlinefitnesscoach #glucose #gluconeogenesis #IF #workoutplan #workoutips #intermittentfasting


A study that took 34 men. They divided these men into two groups. They divided into a group that, of course, did a 16-hour fast and an eight-hour eating window where they ate at 1:00 p.m., at 4:00 p.m., and at 8:00 p.m. every day for eight weeks. Then they took the other half of the group and they put them into a traditional eating pattern where they ate at 8:00 a.m., 1:00 p.m., and 8:00 p.m. for that same period of eight weeks. Now, they had them literally eat the exact same amount of calories. They had them eat the exact same macronutrient breakdown, and they even had them train the exact same way. You see, both of these groups, they took men that had had five years of resistance training experience. That way, muscle density and muscle maturity, training intensity, was all roughly the same. When they put them through any of their workouts, they had them supervised. They had them supervised so that the intensity was the exact same. Both groups did three times per week resistance training in the six to eight repetition range, doing compound movements, which means they did things like bench press, they did things like squat, like leg press, the exact same workouts between the two. The other thing that was interesting is that they had both of these groups train between 4:00 p.m. and 6:00 p.m.. They even had the time of day that they trained down to a science. That way we keep this totally controlled and unbiased. The results are fascinating. 1)16% reduction in body fat with ppl on IF vs a 2.8% body fat reduction in traditional eating group. 2)musclemass: slight increase in both groups 3)strength increase in both group. 4)Lipids: no change in lipids but lower triglyceride in fasting group 5)inflamation level: massive reduction of inflammation in fasting group (TNFa) also reduction in (IL-1) that regulates the immune and inflamatory responses to infections.

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