I’m Six Ways to Build Muscle, & Burn Body Fat Faster, with Intermittent Fasting

Use the power of hormones at your disposal for the most effective results

Intermittent Fasting produces hormonal shifts to your insulin sensitivity and activates human growth hormone.

These are key to building muscle mass and losing body fat.

It’s in your best interest to continuously tap into the power of HGH throughout your life — especially as you age and these hormones begin to deplete.

Let’s get down to business regarding the best forms of exercise to hit your goals.

Six ways to build muscle fast & get better results through IF

One: Avoid steady-state, long-duration cardio

Indulging in too much cardio has the potential to reduce your muscular gains as it triggers different pathways in the body, interfering with weight loss.

If you want to complete a vigorous cardio type workout, stick with sprinting or strongman training.

These two strategies will not compromise lean mass and trigger beneficial hormonal responses.

But do keep in mind that when you are training all out with weights, you will need ample time to recover.

So don’t fall into the trap by getting in a bout of HIIT after a hectic weights session.

It’s best to use recovery as rest days and complete leisure walks instead of the depleting natures of strongman and sprinting intervals.

Ultimately, the choices are yours, but you will not get the conditioning results you want.

Two: Use multi-joint movements every time you are in the gym

Focus on squats, deadlifts, step-ups, chin-ups and presses.

For a change in pace, use a sledge or carrier as you will have the ability to load a lot more weight on these, which will work your entire body.

It’s essential to structure your program so that 80% of what you execute is multi-joint exercises.

The rest of your workout can focus on isolated exercises such as calf raises, back extensions, biceps curls, triceps extensions etc.

This will give you the best chance of putting on muscle — male or female.

I’ve been doing this for more than 12 years, and it’s served me well.

Three: Count your tempo with every single repetition

Always focus on the speed at which you lower and lift the weight.

Use the 3–6 second principle on the lowering phase and 1–2 seconds on the lifting phase.

This gives you a much longer time under tension that trains both the slow and fast-twitch muscle fibers.

It’s essential to do this as it leads to maximal muscle gains.

Four: To get the best benefits possible, you will need to train regularly

An accurate indicator of muscle development is your ability to recover as fast as possible so that you can hit the muscles hard again.

I would suggest splitting the upper and lower body workouts. I found this the best way to lift heavier and at a higher volume.

Women will get great results by hitting each body part three times a week, whereas men should train every body part twice.

This should allow for proper recovery and add to your muscular growth.

Five: Increase your volume and make sure your weights are heavy enough

With this strategy, you tackle three of the most critical factors for building muscle.

They are:

• Muscle damage swelling; The lengthening motion of a muscle contraction creates muscular damage.

This is your eccentric phase, and increasing the time within that phase leads to the release of growth factors that significantly impact protein synthesis.

• Increased time under tension; Contracted muscles produce mechanical pressure, stressing muscles that activate genetic pathways that will trigger protein synthesis and growth of the muscle tissue.

In other words, slow and controlled movements.

• Metabolic stress; This occurs when by-products from anaerobic energy metabolism accumulate.

This leads to muscle growth. This causes a cascade of muscular change (but the good kind of damage that produces increases).

I hope you found this very helpful. I’ve been training this way for many years and found it the best way to gain muscle mass while staying lean.

Keep in mind that eating the right foods is also a must, but Fasting will allow you to hit both aspects of muscle growth and fat loss.

To clarify an important note, if you are a bodybuilder who wants to pack on a lot of bulk, Fasting probably isn’t for you — especially if you find it hard to gain muscle mass or put on weight (lucky you in a sense!).

But for those of us who want some muscle, an excellent shape and to stay lean all year round — it’s the perfect strategy for you.

Make sure you get enough protein — macros in general, to have enough energy and stamina for those heavier lifts.

NOTE: The health information in this post is for general information and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based on such information, I encourage you to consult with the appropriate professionals. I do not provide any medical/health advice.

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