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here’s a good question can you actually grow your muscles when you’re doing

intermittent fasting and keto now i have done other videos on

this but i want to go more into the exercise part of this because

if you’re doing intermittent fasting and keto

and you’re not doing exercise you’re not going to grow your muscles

okay why because the most important stimulus to muscle hypertrophy

which is growing muscle is the intensity of the exercise

okay intensity of the exercise now before i get into the exercise part i

want to talk about the foundation that surrounds this because

when you do intermittent fasting consistently and you’re actually

adapted to ketosis you will have higher levels of human growth hormone

and human growth hormone does cause the growth of muscle and it also

prevents the loss of muscle now on the opposite spectrum if you’re

eating frequently through the day and you have insulin resistance and you

have blood sugar issues or you’re pre-diabetic or diabetic

you’re going to have less amino acids going into that muscle

you’re going to have more atrophy so this is an important principle to

consume two meals a day maybe even one meal a

day but i think two meals a day would be perfect

maybe keep your carbs at the higher end but not over that about 50 grams

per day because it is true that carbohydrates do stimulate insulin and

insulin is an anabolic hormone however we don’t want to go too high

because we’re trying to prevent insulin resistance

so if we provide the the top limit of carbs i think that would be a smart

thing to do and of course we want to make sure that

we have enough complete protein for the muscles to

choose from but not go too much so seven to eight ounces of

protein per meal would be a really good option what you

have to realize is that when you consume protein whether

it’s meat fish or eggs or whatever minimally at

least half of that is wasted as glucose fuel because it

protein turns in the glucose or as uh nitrogen waste

so you’re not really absorbing 100 of that unless you’re taking

certain types of amino acid blends so by adding a ton of protein with your meals

that will not help you with this it just creates more stress on your kidney

and your liver and it can actually increase your glucose a little bit too

much and of course sufficient sleep is very

very important because if you’re not sleeping you increase the stress

and the hormone cortisol breaks down muscle protein now this data that i’m

going to tell you about right now is very very powerful and i got this

from an interview from dorian yates so he

actually achieved mr olympia six times so i wanted to see what he had

to say about muscle growth and i really liked his

data now it is true that most bodybuilders including him

took a lot of steroids and growth hormones

however i really um liked his philosophy on muscle growth and i think it makes a

lot of sense personally i am not doing it simply

because that’s not my goal right now but i think um it’s worth

looking at this is what he said now he’ll start off

with some warm-up sets okay some light weight just like most

people will do that so you warm up the muscle with some lighter weights

but then he will do one insanely extremely difficult set of about six to

eight reps so he will do these reps

to total failure and beyond okay so he will go as hard as he can and then

we can’t go anymore he’ll get someone to spot him and assist

him with a few more reps okay so he’s going beyond

total failure and that’s based on this principle of

intensity right here i mean he is maximizing that

workout intensity because really what you’re trying to do is you’re trying to

damage the muscle you’re trying to destroy that muscle

through difficulty now a couple key points to this

you want to keep perfect form okay and you don’t want to recruit other

muscles and you don’t want to create momentum as

you’re working out you’re trying to isolate one muscle

at a time to maximum failure and beyond but there’s something else

that he said that is really really cool when you uh work a muscle you’re gonna

let’s say you’re doing bench press you’re gonna contract the pec

okay so you’re coming out like this and then you’re gonna come back

right so you have concentric movement which is contraction

then you have eccentric movement which is lengthening

so if i’m coming down on a bench press my pecs are lengthening

and the eccentric part which is the negative part

is actually stronger than the concentric part but it’s often neglected

so what he does with help he will also then focus on the negative

part and bring that to failure so if you were

to have someone spot you in a bench press

and you’ve just did eight reps to total failure

you would have them assist you on the concentric part

okay help you lift it all the way up and then you would just bring it down

slowly okay and you would keep doing that

until you can’t do it anymore to failure that way you completely and utterly

exhaust that muscle to the point where you create some

serious damage now he’s only going to work that muscle

once a week he’s not going to hit it tomorrow the next day

so he works at one muscle per week and here’s the key you let it recover

fully 100 here’s a big mistake that a lot

of people do is they work out when that muscle is incomplete but

hasn’t healed so that’s when you create scar tissue

and injury so this number five

allowing your muscle to recover fully is what

makes the muscle get bigger okay the exercise the intensity is just the

damage of the muscle and then you let it heal

and so then the next time you work out you’re a little bit stronger

and at some point you want to keep increasing the weight more and more and

more until the muscle grows so you don’t want

to go for momentum you want controlled

isolated movement with a pause so if you’re doing a bench press you come all

the way to the end you pause and then come all the way back

and you come back on the eccentric part slower than this

part right here so we have some warm-ups one

intense set per exercise now he may hit that

muscle like the pec with maybe three to four to five

different exercises but he’s only going to do that one

intense to total failure and beyond uh once per

week and for details and all this definitely get one of his books and you

can read up on it he works out one hour per day

only four times a week on the off days he did

cardio which actually helps the recovery now of course if you’re going to do this

you do not want to jump into this right away because you can hurt yourself you

want to go into this very very gradual probably

hire a personal trainer to help you and you want to over a period of weeks

build up to this intense total failure and beyond a set but i

really think if you combine this with your keto intermittent fasting keep

your stress low good sleep you’re going to be able to

get muscle hypertrophy all right and number five very important

okay this is going to get you this right here so you have to work out

intensely to create the damage in the soreness

and then you have to recover completely for you to be able to have this

occur so it might take longer than a week

it could take two weeks and sometimes maybe even three if you’re just starting

out thanks for watching before you go if you

have a question about a product or you’re new to keto and you want to

know how to begin keto or you’re on keto and you need a debug

because it’s not going as smooth i have a keto consultant standing by to

help you this is just for the people in the u.s

hopefully in the future we’ll be able to answer everyone’s call

but i put the number down below so you can call and get some help