There was a period in competitive bodybuilding when art and aesthetics ruled. The gargoyles were not winning, and Frank Zane, pictured below was more than okay with that…
He won the Mr. Olympia multiple times at a bodyweight of less than 190 pounds, height 5’9”. And he rarely got his bodyweight over 200 pounds in the off-season.
Even so, his physique is still arguably near perfection, as depicted in the gym shot above. Can you imagine yourself looking like that as you peel off your shirt in the gym or on the beach? (That’s some kick-ass workout motivation right there; makes us want to hit the gym right now.)
The point is that conditioning matters in overall impressiveness. You will look much better leaner than than if you weight more in a bulked-up state of bloat.
We’ve had lots of get-ripped tips in this newsletter, but one of our latest “secrets” is our version of anabolic fasting…
It not only helps you get lean, it also increases anabolism—your ability to pack on muscle.
You certainly won’t lose muscle if you do it correctly. If you’re still not sure about that, here’s what respected bodybuilding researcher Jerry Brainum said recently:
One fasting study measured urea nitrogen, which reflects a breakdown of muscle in the body. The study found it was not increased after 36 hours of fasting, but did increase at the 60-hour mark.
Another study of ADF fasting found that alternating between 20 hours of fasting and 28 hours of feeding did not alter whole-body protein metabolism in healthy men.
Again, the body doesn’t begin to catabolize muscle protein until after 3 days of sustained fasting. The energy derived during the first two days of fasting comes from stored glycogen reserves and fat breakdown.
There you have it. The method we prefer, twelve hours of fasting on two nonconsecutive days a week, will NOT have you burning muscle.
In fact, just the opposite. Studies show that as your body fat decreases from intermittent fasting, your testosterone and growth hormone increase—and that’s anabolic. [Webber, J., et al. (1994). Br J Nutr.]
We were apprehensive at first too, but it works. Here are Steve’s results over 8 weeks. Keep in mind that he’s in his 50s…
Notice how Steve went from stringy to fuller as well as more cut in only 8 weeks? Use IF to rip up your physique.
For more in intermittent fasting as well as mass workouts featuring Power POF, 4X, Downward-Progression 4X, and TORQ (tension-overload repetition quantity), get The Super-Size Crash Course. Add it to your mass-building library for only $10 (a $20 value) for a limited time HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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