Recent IF / Cardio Study

G.I.Bro · Feb 11, 2014

Quick weight loss with minimized muscle loss: combine intermittent fasting (IF) and cardio.

To me, this approach is more like a alternating Fast. It resembles what I would see a lot of guys do where they consume a great deal more calories on workout days and minimal calories on non-workout days. Or a lower calorie count due to greatly reduced carbs on non-workout days. Either way, alternating calories (or somewhat carb cycling) seems to be a wise approach to fat loss even if you arent fully on-board the IF train.

The second group did a kind of intermittent fasting, eating only a quarter of the amount of calories they normally would on alternate days [Alternate day fasting]. On those days the subjects consumed one meal – of 450 kcal – that consisted of 22-26 percent protein in energy terms.

The figures below show that the combined approach worked unexpectedly well. The subjects in the combination group lost twice as much weight than the subjects who only fasted, but they lost hardly any lean body mass. What's more, the combination of intermittent fasting and cardio improved the subjects' cholesterol levels more than the other approaches.

"The combination of alternate day fasting plus exercise may be implemented as a viable lifestyle intervention to help obese individuals lose weight, retain lean mass, and lower their risk of coronary heart disease", the researchers conclude.