Training relationship between intermittent fasting (intermittent fasting) and training | Basic knowledge of physical remodeling

▶ What is intermittent fasting?

▶ intermittent fasting and muscle training composite techniques

▶ Training method during fasting and 4 effective advice

▶ Conclusion

Along with "HIIT (high intensity interval training)" and "active recovery (active recovery methods that aim to recover fatigue by promoting blood circulation by conducting aerobic exercise with a light load)", are now fitness / health fields.The “intermittent fasting” introduced here is becoming a new trendy language.Do you already know these words?

What is intermittent fasting (intermittent fasting)?

This is one of the diet methods that emphasize the time cycle that eats in a fixed time frame and performs fasting within a fixed time frame.There are many voices that have a surprising effect by incorporating calorie restrictions strategically.

It is said that various effects can be expected, such as "weight loss with maintenance of muscle mass", "reduction of risk of diabetes", "suppression of inflammation, which is a defense reaction to damage, disease, and tissue stimulation".There are some "intermittent fasting", but there are some things you need to know before you practice it.Let's check it here.

So, if you ask, "Limit meals only for limited periods," it is a method that makes you feel like you know it, even if you are a non -specialized person (non -specialized).But in fact, what should we do?What should I pay attention to?How many people are accurately understood about that point?

Is "complete fasting" required within that time?Can I only eat "dinner"?Is the food that can be eaten after fasting?How should "about muscle training during fasting" should be considered?Because it is still well known about various factors, it is also true that there are a variety of hoaxes and incorrect information on the Internet.In particular, it is necessary to be very careful for sites that recommend fasting while emphasizing fitness.

The biggest challenge when combining fasting and training is, "Where should we secure" fuel "when moving and training?"

The “fuel” here is nothing but the energy that can be obtained from food.Among them, the most important thing is carbohydrates in the three major nutrients.If the intake of diet is reduced, it may lead to a shortage of energy in the gym.

Exercise and precautions during fasting: "intermittent fasting" that does not reduce muscle

In other words, there are some difficult tasks here.The fuel for training must be taken from food.But during fasting, it is not allowed.Can fasting and training be compatible?

When I asked Angelo Poli, who is also known as the developer of the promoter, diet and exercise app "MetPro", he explains that "there is no particular problem unless the approach is wrong."

So what is the correct approach?

◇ Complex technique of "intermittent fasting" and strategic muscle training

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The correct "intermittent fasting" is limited to the time zone, such as "a good time to eat in the framework of one day (or one week), and performs fasting at other times."Refers to a diet.

Therefore, in order to increase the body while reducing fat in this way, it is necessary to schedule a strategic exercise at the timing of eating and fasting.

◇ Training methods during fasting and 4 effective advice

[1] We do not aim to increase muscle strength during the fasting period

断続的断食(インターミッテント ファスティング)とトレーニングの関係|肉体改造の基礎知識

"5 days of meals and 2 days fasting (May 2 protocol), 16 -hour fasting and 8 -hour meals (16/8 protocol = Japan are attracting attention under the name of" 16 -hour diet ").There are various variations of intermittent fasting.And many experienced people say that if they are all performed correctly, it is not so difficult to achieve that goal.

What is the reason?It can suppress the possibility of overeating.You can imagine that taking a daily calorie in within a limited time of 8 hours is not so easier than taking 15 to 16 hours.In other words, "by setting a limit on meal time, you can naturally and effectively control calories in your calories."

However, if you want to increase muscle strength, "fasting" is not the best way."If you're a beginner, the story will change, but if you've been training to some extent, it can be said that it is difficult to increase muscle due to lack of calories," Poli also said.I'm prompted.

So, even if you try to increase the calories that your body needs over a few hundred kilocalories, it doesn't mean that all of them turn into muscles.Anyway, it is desirable not to think about muscle enhancement while fasting.The biggest purpose of fasting is to lose fat.Again, continuous fuel supply is essential to enlarge muscles.

[2] Training is required even during fasting

However, he does not say that "strength training during fasting period is unnecessary."Even if the main purpose of "fasting" is "dropping fat", training is indispensable.

Because the calories taken every day are consumed by your body's muscles.In other words, the calories taken are the fuel of muscle activity.If the muscles that can be called the engine decrease, the calories consumed there will also decrease.In other words, the metabolic rate is low and the cause of gaining weight increases.

In terms of mechanism, metabolism decreases, the body temperature decreases, blood vessels contract, and blood flow is worse.In addition, research has been reported that blood tends to start to store subcutaneous fat to improve the body and to warm up the body because of the important function of delivering nutrition and oxygen.Therefore, by reducing metabolism, the image is that the energy that is not consumed while consumed there is accumulated and fat.

So, while fasting, muscles do not increase, but be sure to avoid the weakness of muscle mass by doing strength training such as weight lifting."Doing the same training as normal diet can help maintain muscles in a lack of calories during fasting," says Poli.

It is recommended that you incorporate weight training schedules, such as moving your whole body a few times a week, not to increase muscle strength but to maintain muscle strength.Please make a routine.

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[3] (on a meal day) Before weight training

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"If high -strength training, such as weight lifting, sprint (short -distance running), and cross -fit, is a daily workout (Workouts of the day), it cannot be indispensable for fuel carbohydrates."Poly.

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If you do these exercises during fasting (worst at the end of fasting), it is natural that performance will decrease.The faster and stronger training can work in a slower and weaker direction.

So what should I do?

Then Poly told me:"If you are fasting for" I want to lose too much weight ", it is not a big problem. You can raise your weight on an empty stomach. It may also fall a little bit of muscles.The fat will burn more, so you can fulfill your biggest purpose. "

However, it is necessary to pay attention to those who are thin and have a lot of muscle mass.Mr. Poli's opinion is that "we recommend that you do training before the meal time and before it."

"For example, if you specify the time to eat from noon to 8:00 pm every day, please train at the gym from around 5:00 in the evening, and then eat a high protein meal by 8:00 pm.You should be conscious of recovering. "

In addition, "or training in the time of the meal (in this case, around 9:30 pm to 9:30 pm) is also effective. The protein ingested before workout also supports the recovery of muscles after workout.I know what I know in the research, "he told me about the tolerance.

[4] Fasting before aerobic exercise

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Many athletes, such as bodybuilders, are doing training that many of the athletes, which emphasize their physique, to increase muscle strength.It is a "fast cardio" that spends more than 30 minutes on an empty stomach, such as before breakfast.

This method has not yet been clearly seen in which aerobic exercise is superior to the fat burning effect.However, Mr. Poli said, "There will be no loss to do it," and "LISS (Low Intensity Steady State = low -load aerobic exercise training), which is the opposite concept of Hiit), that is, maximum load (maximum load (maximum).If the heart rate is about 60 % of the heart rate), if it is about 30 to 60 minutes, the fasting state is more likely to burn more fat. "

Anyway, when exercising Liss, the importance of carbohydrates is lower than when exercising HIIT.Still, Mr. Poli explained to those who were worried.

"When LISS, such as a slow aerobic exercise, it is mainly consumed, which is mainly consumed. Even a fairly slender athlete is a source of power in preparation for exercise that requires dumes.Fat is stored in the body to some extent, and this is a good idea to think of an Ultra Marathon runner who continues to races without eating for hours. "

◇ Conclusion

"It is difficult to fulfill the purpose of increasing muscle strength in weight training on an empty stomach, but if it is aerobic exercise on an empty stomach, it will help burn the excess fat."But it is Poly's conclusion.

In other words, if you want the best results for "intermittent fasting", it is recommended that you do weight training or immediately after the time of meals or immediately after that.

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Source / Men's Health USTRANSLATION / Kazuki Kimura * This translation is an abstract translation.

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