Fasting Without Losing Muscle
So on the left what you see is me about a month ago and what you see on the right is me a few days ago after completing a 5-day fast where I ate nothing for 5 days straight.
Now even though the video on the left is from a month ago I lost the majority of this fat during the five-day fast believe it or not. I also didn’t lose a lot of muscle. I may look flat in the video on the right but that’s because I had no carbohydrates or any kind of food for that matter at the time of that video. This third video shows me today which is about 3 or 4 days after reintroducing solid sources of carbohydrates proteins and fats and my muscles are Fuller but the body fat is still down. Again most of these fat loss results came in five days.. now in this video I’m not here to sell you ANYTHING there’s no magical 5 day detox fast that I’m preaching about I’m going to tell you exactly what I did during these 5 days right here in this video so I have nothing to gain from you thinking that I lost this body fat over the course of just five days.
So let’s Jump Right In. First of all, I want everyone to know that I didn’t just jump into a 5-day fast. I’ve done many different diets before and I’ve practiced intermittent fasting and fasting, in general, a lot within the last couple years. That’s why I was able to not eat any solid food for five days and have minimal side effects. Like I had no headaches I wasn’t that hungry and just had minimal withdrawal symptoms from food. The reason why I decided to do this fast wasn’t actually for fat loss it was because I recently found out that I have a dairy allergy and I wanted to just reset and heal my digestive system. But clearly, you see that fasting works for fat loss as well.
Now before you get to the point where you can do a 5-day fast I recommend starting with intermittent fasting where you just fast for only 16 hours a day and eat during an 8-hour feeding window. Once you get used to that you can progress to a 20 hour fast with a 4-hour feeding window. Then you could do a whole day fast. And slowly progress your way 2 to 3 days and eventually you’ll be able to do a 5-day fast. I’ve become so accustomed to fasting that I was able to continue working out throughout my fast which I don’t recommend you do unless you’re really used to fasting. I definitely did lose a little bit of strength as expected but I’ll make up for it within this next week. Now it’s very important that you don’t just starve yourself and completely abstain from any kind of nutrition. If I did this 5-day fast wrong I would feel like complete garbage and I would be so hungry that I would want to chew my own hands off. So let me explain what I did. Every day I would have 3 to 4 cups of chicken broth. This was part of my strategy to help heal my gut but it’s also extremely filling and very high in glutamine. I credit maintaining a lot of my muscle to drinking the chicken broth on a daily basis. Let me give you guys the exact recipe that I would do. I would start by washing and removing all the skin from chicken breasts and thighs. Then I would throw them into a big pot and fill the pot up with water.
Next, I would bring the water almost to a boil and drain it. Then I would fill the pot with water once again cut up some carrots add a Spanish onion some dill weed a tablespoon of apple cider vinegar and a tablespoon of salt. Next, I would just boil it for about an hour and a half and you don’t necessarily have to do it for an hour and a half I know some people that only cook it for half an hour that’s kind of your preference. And yeah I would have like three or four of those a day and not only does it have calories in it coming from protein and fat but again it has a lot of amino acids that are going to help you retain muscle naturally. The other thing that I was doing was juicing. So every day for the first 3 days I only had vegetable juices where I would grab a whole bunch of different colored vegetables like carrots broccoli kale chard tomatoes and all kinds of vegetables and just push them through the juicer that I have. This supplied vital vitamins and minerals for my body during the fast.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com