The Complete Guide To Intermittent Fasting and Bodybuilding
What you have in your hands is a complete guide all about getting great results with Intermittent Fasting and Bodybuilding.
Make sure you read all the way to the bottom of this article as I’ll be revealing an under the radar program that has changed the lives of thousands of people across the world.
I’m going to take a guess that this program will probably help you too.
Do not skip to the end because we still have a lot of things to cover and it’s best to know the reasons why this diet style and this workout style mesh so well together.
First we will talk about the benefits of bodybuilding workouts. Then we’ll delve into the benefits of doing Intermittent Fasting and bodybuilding and why they work so synergistically well together. Yes I just said synergistically. I love big words.
Finally we’ll talk about the program I’d recommend anyone (guy or girl) to use for sculpting those lean muscles and getting an overall ripped look.
This is the cool part so read til the very end.
Important Note: When I talk about bodybuilding I am not talking about steroid induced monsters whose sole purpose is to get HYUUUGE. I’m talking for the average gym rat who wants that visually appealing physique that not only attracts the ladies but gets respect from men.
Why Should You Do Bodybuilding Workouts and Not Circuit Training?
Bodybuilding workouts have gotten a bad rap in the past few years. Every trainer and their momma is talking about circuit training this and interval training that.
When in reality…those workouts can only take you so far.
I used to think that I could do circuit training, get myself to a low body fat percentage and live happily ever after.
No, no, no, no, no. I couldn’t be more wrong.
What I found just by doing circuit training workouts was that my body was out of whack. I mean, I looked like I worked out but there was something missing. I had no development in my arms, my upper chest was flat, my abs looked like an “ab” and my calves looked like they were cut from the back of a donkeys ass.
In short, I was lean…but looked like shit.
It wasn’t until I took on the principles of bodybuilding again that I was finally able to create that visually appealing look. My shoulders width was bigger than my waist size and when you saw my arms in my shirt it looked like I actually worked out.
Bodybuilding workouts are great because they really focused on fatiguing the muscle into get more toned and ripped. If done properly they won’t add size to your body. They’ll get you more toned.
Benefits of Bodybuilding Workouts
1. They work extremely well at sculpting those areas that you cannot reach just by doing compound exercises.
To the person that says you can build your arms just by doing pull-ups…bullshit. You have to get some direct arm work in as well as focus on those smaller muscles to get that visually appealing look like the cut you see just behind your shoulder blade. You know which one I’m talking about.
You also get to pair up your exercises together in a way that builds cumulative fatigue, which is a critical element in get that superhero type of body.
2. Going heavy is fun and gets you leaner.
If you are anything like me you have really focused on doing circuits as a primary means of getting in shape. Bodybuilding allows us to get back into doing straight sets (using cumulative fatigue of course) and really pump iron. There is nothing more appealing to me nowadays to bust out a PR on a deadlift.
Not only are you able to go heavy on exercises, if done in the right way you’ll be able to lift heavy and get ripped.
3. If you’ve been doing circuits for awhile it will give you results in ways you’ve never experienced.
I’ve been doing circuit training for pretty much my whole career as a trainer. I started off with bodybuilding workouts and periodically went back to them when my circuit training programs got stale.
My problem was that when I did my own bodybuilding workouts I ended up getting bigger. Not more cut. Bigger.
It wasn’t until I learned about the proper way to do these workouts that my body went from lean to absolutely ripped in a matter of one month. No lies.
Why Intermittent Fasting and Bodybuilding Work So Well Together
One of the tricks to not getting bigger while doing bodybuilding type of workouts is to be in a calorie deficit.
With the “advice” most “fitness experts” are giving out these days (such as eating 5-6 meals a day) it’s become almost impossible to be in a calorie deficit without feeling hungry all the time.
This is why Intermittent Fasting and Bodybuilding work so awesome together.
Intermittent Fasting is one of the ways you can be in a caloric deficit without having the feeling of being hungry all the time.
Why is this?
Because you are able to re-train your hunger response and stimulate the growth of hormones in your body Ghrelin and Growth Hormone (GH).
Ghrelin is responsible for many health benefits such as increased growth hormone, increased mental alertness and increased energy. I’ve talked at length about this on my Ghrelin blog post so I won’t get too into detail about this.
The best part about combining IF and bodybuilding is the fact that fasting increases your bodies natural production of growth hormone.
This is the hormone that celebrities pay thousands of dollars for that is readily available in your body just by fasting anywhere from 12-36 hours.
More growth hormone in your body means more muscle building which means you get leaner, more sculpted/ripped/cut whatever you want to call it.
There is one program that I have found to get amazing results for myself as well as my clients that uses the principles of cumulative fatigue.
What Is Cumulative Fatigue and Why Does It Work So Well At Getting You Ripped?
I personally do not like sharing my secrets with a lot of people but because we are friends…I’ll make an exception. The trick to getting that sculpted ripped look without looking bulky is to use the principle of Cumulative Fatigue.
This one little secret aspect of bodybuilding had eluded me in the past and when put into practice it will literally change your body overnight.
Okay I joke…nothing happens overnight no matter what the experts say. But in a matter of two weeks you’ll see some pretty awesome changes to your body that will get some compliments from your friends in the gym.
Cumulative fatigue is reducing your rest periods in between sets and pairing up your exercises together so that each and every exercise builds upon the last set.
Thus building cumulative fatigue.
This works amazing at fatiguing our muscles and ensuring we get that lean “Hollywood”. Remember this is not for people who want to get bigger or build size. It’s sole purpose is to get you as ripped as humanly possible.
The best program I have found to do this is called Visual Impact.
What Is Visual Impact? Does it Really Work?
This is a 72 page course dedicated to advanced techniques in gaining muscle in a way that creates a sharp physique with hard, full muscles.
There is nothing “cookie cutter” about this course. It isn’t a rehash of what you already know.
(If that was the case I wouldn’t have bothered writing this)
…the goal with this manual is to teach you exactly the variables that you need to tweak to get the exact look you desire.
Rusty has included a detailed 3 phase plan, where each phase “builds upon” the previous phase…creating a razor sharp physique by the end of the last phase.
Here’s a quick overview of the 3 phase plan:
The Visual Impact Muscle Building Plan – Phase Number 1
The goal of the first phase is quick muscle gains by focusing in the higher rep range and limiting rest periods in between sets. This creates what Rusty Moore called “cumulative fatigue”, where each set builds upon the previous set.
The Visual Impact Muscle Building Plan – Phase Number 2
The goal of the second phase of the Visual Impact Muscle Building program is to “Harden up” the muscle gained from phase number one while continuing to increase muscle mass (but at a slower rate compare to the first phase).
In this phase the focus is on the mid rep range with longer rest periods. In this phase each set is separate from the previous set and by that you will be able to maximize tension and to avoid “cumulative fatigue”.
The Visual Impact Muscle Building Plan – Phase Number 3
The goal of the third phase is pure density training for maximum definition while purposely avoiding further muscle growth. This phase will also focus on HIIT to lose any excess body fat.
The Visual Impact Muscle Building Plan – The Bonus Phase
The bonus phase is a great strategy that will pack 5-10 pounds of fat free mass quickly onto your physique right before an event.
You begin the bonus phase 3 weeks before an event or vacation and this phase will make your skin tight around the muscles for maximum definition and will give you lost lasting results.
The reason I recommend Rusty’s program is that I’ve gotten amazing results with it and also because it’s still changing my body. I also apply it’s principles to my women’s boot camp classes.
I would not recommend anyone to use a program I have not used or have not got my clients to use. I only recommend programs that I whole heartedly believe in.
But don’t take my word for it. Try out the program and see for yourself whether or not the program is for you.
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Interesting take on the topic. I like Intermittent fasting for fat loss because it is easy to follow, and works well for me. I’m not such a big fan of isolation exercises though. Sure – for sculpting and detail they might be useful, but if you’re short of time in the gym you should stick to the big compounds. Pull ups are something that can be done at home and should be done as often as possible.