The Ultimate Guide to Intermittent Fasting for Young Men

Intermittent Fasting: The Secret To Burning Fat While Maintaining Muscle Mass?

Forget everything you thought you knew about dieting.

Intermittent fasting isn't some fad or restrictive plan, it's a powerful biohacking tool that can unlock a whole new level of physical and mental performance, especially for young guys like you.

Intermittent fasting can help you burn fat while maintaining muscle mass, giving you that lean, shredded physique that still looks like you could f*ck someone up if you had to.

But the benefits of intermittent fasting don’t stop there.

Intermittent fasting has also been proven to boost your brainpower.

Just by fasting for 16 hours you can immediately sharpen your focus, improve memory, and enhance cognitive function.

But the benefits don’t stop there.

If you have the willpower to commit to intermittent fasting, you’ll experience even more superpower-like effects that you probably didn’t know were possible…

Popularized By Greg O'Gallagher (AKA Kinobody)

I first found out about intermittent fasting years ago from Greg O'Gallagher, AKA Kinobody on Instagram.

His whole style of fasting during the day and then eating most of your calories at night seemed to make a lot of sense to me, especially since I like to eat a lot late at night.

His whole guiding principle is to force the body to burn and use its fat cells as energy by maintaining a fast for at least 16 hours.

Then he adds in high protein meals for dinner and heavy compound lifts to develop primarily the chest and shoulders, resulting in a ripped build with big gains.

Understanding Intermittent Fasting: Hacking Your Body Clock

Intermittent fasting isn't about starving yourself; it's about strategically cycling between eating and fasting periods.

By manipulating your body's natural processes, you can unlock a treasure trove of health benefits.

Here are the three main methods of intermittent fasting to try:

1. Time-Restricted Feeding (TRF): This is the best method for beginners. You simply choose a window of time each day for eating and fast for the remaining hours. The most popular approach is the 16/8 method, where you fast for 16 hours and have an 8-hour eating window. Imagine finishing dinner by 8 pm and skipping breakfast, then enjoying an awesome lunch at noon the next day.

Pro tip: Many young guys on Reddit swear by the 18/6 method for even faster results. It pushes your eating window to just 6 hours, but remember to listen to your body and adjust accordingly.

2. Eat-Stop-Eat (E-S-E): This method involves completing one 24-hour fast once or twice a week. Choose any day that works for you, and simply abstain from all food (but not water!) for 24 hours. It might sound intense, but many guys find it surprisingly manageable and report feeling energized and focused afterwards.

3. 5:2 Method: This approach involves eating normally for 5 days of the week and restricting your calorie intake to around 500-600 calories on the remaining 2 non-consecutive days. This method offers more flexibility, allowing you to enjoy social gatherings and weekend meals without feeling restricted.

Remember, these are just starting points. Experiment and find the method that best suits your lifestyle and preferences. The key is consistency, not perfection.

How To Get Started With Intermittent Fasting

Remember, getting started with intermittent fasting can be a simple process, but that doesn’t mean it’ll be easy.

It’s going to take a lot of determination to stick with it and stay consistent. But if you think you’ve got the willpower, here are some actionable steps to get started:

1. Choose Your Method: As mentioned earlier, the 16/8 method is a great choice for beginners. It allows you to skip breakfast, which you probably already do, and still enjoy a normal eating window for lunch and dinner.

2. Prep Like a Pro: Planning your meals during your eating window is crucial for success. Focus on high-quality, nutrient-dense foods like lean protein, healthy fats, and complex carbohydrates. This will ensure you stay satiated and energized throughout your fast.

3. Stay Hydrated: Water is your best friend during intermittent fasting. Aim to drink plenty of water throughout the day, especially during your fasting window. This will help prevent dehydration, headaches, and fatigue.

4. Electrolytes Are Your Secret Weapon: Electrolytes, like sodium, potassium, and magnesium, are essential for proper bodily functions. During fasting, your electrolyte levels might dip slightly. To combat this, consider adding a pinch of Himalayan pink salt to your water or incorporating electrolyte-rich foods like avocado, spinach, and coconut water into your diet.

5. Listen to Your Body: This is your journey, not a competition. If you experience intense hunger pangs, fatigue, or dizziness, don't be afraid to break your fast and adjust your approach. Remember, consistency is key, but so is prioritizing your well-being.

How Fasting Can Fuel Your Fitness

Intermittent fasting isn't just about aesthetics; it can also significantly impact your fitness performance. Here's how:

1. Fat-Burning Machine: When you fast, your body switches its primary fuel source from glucose (derived from carbohydrates) to fatty acids. This means you can potentially burn more fat for energy during your workouts, especially low-intensity cardio like jogging or cycling. This is what Greg was talking about.

2. Increased Growth Hormone: Studies suggest that intermittent fasting can boost growth hormone levels, a crucial hormone for muscle growth and repair. However, remember that muscle-building also requires proper protein intake during your eating window.

3. Enhanced Endurance: Some athletes swear by fasted training for improved endurance. The theory is that by training your body to utilize fat for fuel, you can improve your stamina and exercise performance over longer distances.

The BMM Takeaway

Intermittent fasting is an insanely effective method for fat loss while preserving muscle mass used by many famous fitness experts around the world to stay ripped and lean.

However, if this is your first time doing intermittent fasting, be sure to consult with your doctor first and take it slow.

If you feel yourself getting too uncomfortable or dizzy, make sure to bail immediately, especially if your occupation is to operate those enormous 300 ft tall cranes.

Also remember that during intermittent fasting your protein levels will be down and you’ll be in a caloric deficit more often, so if you’re the type of guy that has a hard time putting on weight this method may not be the best for you.