The terms "bodybuilding" and "fasting" seem to be contradictory. Most of the time, fasting is associated with a slim build such as that of Gandhi, a lean political activist. However, this is a complete misconception!
By practising fasting in an appropriate way, it can contribute favourably in a pure, healthy and natural way to a gain in muscle mass. And yes! A person can look like Schwarzenegger by fasting! As incredible as it may seem, the correct combination of muscle building and fasting is good for your health. How is this possible? First of all, it is necessary to understand fasting in all its aspects.
What is fasting?
Fasting is a voluntary deprivation of food and/or drink for a given period of time. In short, fasting is a diet. The duration of fasting is either short or long, depending on whether it is less than or more than 2 days.
Fasting is not a special science, it does not require, in principle, any specific mastery or dedicated equipment. On the contrary, it is extremely easy to do. Fasting can, in a way, rebuild the body: it allows the energy that was used for digestion to be transferred to other physical activities such as cleansing or training.
The benefits of fasting
The most important thing to remember is that in order to make a difference in any area of life, it is essential to get out of your "comfort zone". This is precisely the advantage of this process, it challenges the organism, which allows it to contribute to the improvement of our organism.
A recent method of bodybuilding, which is increasingly used, consists of people eating several times a day or even every 2 or 3 hours in order to gain body mass.
The effectiveness of this technique has yet to be verified, as it can be stifling for the body. What is certain is that it results in a lot of energy being spent on digestion, without any rest time. As the bodybuilder Serge NUBRET says: you have to eat like a tiger, knowing that this fierce and robust animal only feeds once or twice a day.
The contribution of fasting on muscular strength differs according to whether it is short or long. This distinction needs to be emphasised.
What is short fasting?
Fasting for a maximum of 3 days.
In the absence of external food, the cells are fed by the reserves and degenerated parts of the body. This means that the cells continue to be nourished by the reserves in the body. Why is this beneficial?
The benefits of short fasts
Short fasts promote weight loss, improve digestion and food processing, and save energy. The link between physical activity and digestion is that the nervous system has more strength for sport and training. As meals are better assimilated, there is a better anabolic action: nutrients are converted into energy and then into muscle, not fat. It is therefore hardly surprising that the concept of fasting training is becoming increasingly popular.
The advantages of "intermittent fasting "
One of the current dietary trends is "intermittent fasting". This type of fasting consists of alternating periods of fasting or normal eating on a regular basis: not eating anything until the afternoon, for example. This method is said to have various advantages, which will help us to understand the effects of short fasting on the body in more detail. In addition to allowing the body to rest for a few hours and thus focus energy on other things, it increases insulin sensitivity and boosts the production of growth hormones.
It thus supports the functioning of the endocrine system. This is because a body deprived of food has more capacity to absorb it. In plainer terms, the body is more willing to assimilate and digest food. It manages the phases and stages of nutrition efficiently.
As a result, regular daily feeding causes the body to become weakened, as it saturates the digestive organs and reduces their efficiency. When insulin sensitivity improves, this means that the nutrients have been converted into energy. This type of fasting does not pose a risk to muscle mass.
The ideal formula for short fasting
How can short fasting be practised in such a way that it is good for the muscles? The answer is simple: you must not lose sight of the goal. Fasting cleanses and improves the efficiency of the body to optimise energy, but this process does not take place in a short time.
So if the aim is fat for the benefit of the muscles, it is not enough to fast intermittently for 1 or 2 days. Indeed, during this period, the body only consumes sugar and glycogen reserves. Patience, perseverance and motivation are therefore the key.
It is normal, at first, to feel bad. During the first few days, the body cleanses the junk food from the body, which creates nausea. Once this detoxification process is complete, the unpleasant sensations disappear.
Another point to remember is that what every person wants is to stay healthy. This is why sport is involved. There is no point in having strong muscles, but weak and inefficient bodies that cannot withstand even the slightest deprivation of food. The idea of overeating is opposed to this notion of health.
The benefits of long fasting on muscle mass
This type of fasting can last from 5 days to 3 weeks or more. This may seem surprising, but it helps the muscles to develop in terms of mass. For people who already have a large amount of muscle, it is ineffective. However, for those who have difficulty gaining muscle mass despite weight training and sport, it can be the solution.
If this problem occurs, it may be a defect in the digestive system, which has difficulty in assimilating and digesting the products consumed. This defect prevents the normal production of hormones, which are essential for muscle growth.
Long fasting is an interesting alternative in this case, as it contributes to the homeostatic process of the body. Homeostasis" is a stabilisation in living organisms, a return to the optimal state. It is characterised by the absence of dietary disturbances, which is promoted by long fasting. This process can be of great benefit to people who have difficulty developing their muscles.
For people who are in the middle of a mass building programme, the most important thing is the loss of fat mass in order to allow for an increase in energy and thus efficiency of the body. Once this cleansing of the body is accomplished, the body is able to assimilate, store energy, build muscle and tissue.
