These are the 5 intermittent fasting mistakes that kill muscle. Whether you want to bulk up or lose weight you definitely don't want to experience muscle loss. Even though intermittent fasting is a great diet / meal plan that works for many people it doesn't mean that you can't mess it up. This video will teach you the most common mistakes that people make that prevent proper recovery and cause weight loss to stall.

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Timestamps:
#1 Not paying attention to macro nutrient intake – 1:42
#2 Decreasing the intensity of your workout or not working out at all – 4:14
#3 Combining intermittent fasting with a really large reduction in your daily calories – 7:32
#4 Completely eliminating all carbs – 9:14
#5 Doing excessive cardio - 10:36

You've set up the perfect intermittent fasting schedule. And After deciding which 8 hour portion of the day you'll spend eating and which 16 hour portion you'll be fasting, you think this is going to be the easiest diet plan you've ever been on. And it really can be, Not only is intermittent fasting one of the most flexible diet plans that gets you to burn fat & actually keep it off, but it also can be great for preventing muscle loss while losing that weight. For a long time most experts were against the idea of skipping meals because of two big fears....muscle loss and slowing down your metabolism. But since then research has shown that intermittent fasting provides the same kind of results as the regular calorie restriction type diets where you're typically eating more times per day. One of these studies compared a group on a traditional calorie restriction diet to intermittent fasting over a period of 6 months. In terms of the total amount of muscle loss, fat loss, and overall weight loss both groups experienced almost identical results. Another study on alternate day fasting which required participants to spend some days having less than 25 percent of the amount of calories they required for maintenance, surprisingly resulted in no changes to lean body mass, and only fat was lost. While studies like this make intermittent fasting sound like the magic bullet that breaks the rules of thermodynamics, it doesn't, it's just a different way to restrict your caloric intake that happens to go smoother for a lot of people, but just like any other calorie restricting diet there's a right way and a wrong way to do it. And just like any other calorie restricting diet when you do it wrong, you can wind up losing more muscle than you have to. So in this video I want to go over 3 very common intermittent fasting mistakes that set people up for this problem. Let's start with the first mistake, which is not paying attention to your macro nutrient intake. Most people start intermittent fasting to lower their body fat, and again if your goal is to burn fat whether you're fasting or not you will have to maintain a caloric deficit. If you don't consider the macronutrient content of your meal..

Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:
https://www.ncbi.nlm.nih.gov/pubmed/26384657

6 Months of Intermittent Fasting - Comparable Fat Loss and Muscle Loss to Standard Dieting
https://www.ncbi.nlm.nih.gov/pubmed/20921964

Alternate Day Fasting (No Effect on Lean Body Mass)
https://www.ncbi.nlm.nih.gov/pubmed/24215592

35% Protein is Better than 15% Protein for maintaining muscle
https://www.ncbi.nlm.nih.gov/pubmed/19927027

1 Gram Of Protein/LB is Better than 1/2G for maintaining muscle
https://www.ncbi.nlm.nih.gov/pubmed/26817506

Protein Breakdown Is Slower In Obese People than Lean People While fasting:
https://www.ncbi.nlm.nih.gov/pubmed/10574520/

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC22795

Growth Hormone peaks at a 1250% increase with prolonged fasting
https://www.ncbi.nlm.nih.gov/pubmed/6758355

As you get leaner you need more protein to maintain muscle mass:
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Resistance Training Slows Muscle Loss By 93% While Cutting Calories:
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC59462

Intense Resistance Training Is Best For Preventing Muscle Loss and a Slower Resting Metabolic Rate:
https://www.ncbi.nlm.nih.gov/pubmed/10204826

To Large of a Calorie Deficit Accelerates Muscle Loss:
https://www.ncbi.nlm.nih.gov/pubmed/7437413

Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:
https://www.ncbi.nlm.nih.gov/pubmed/10365988