From what I understand, intermittent fasting won't magically target fat and preserve muscle. You will still need to do some moderate resistance training. I've done IF with weight training for about 3 months, and lost about 12 pounds. Some of it is water weight, just like any dieting program, so 2 of those pounds have come back since I stopped. On my fasting days, I sometimes take glucomannan to stave off any hunger pangs for an hour or two. For my resistance training, I've been doing a simple program that I can do at home. All I had to get was one of those exercise balls and some small dumbbells. You could just as easily use milk cartons filled with water or sand, though.

You will drop muscle by staying on a low calorie diet and not doing any resistance training. Conversely, if you do resistance training 2-3 times per week you will maintain all muscle mass. So just diet and chill out for a few months.

DJ,

I think low carb and IF make a great combo for dropping weight quickly. I go low carb while doing IF twice per week when I want to get extra lean. It is an approach that works well.

Rusty

I eat as low as 1,500 some days, but closer to 2,000 most of the time. I weigh between 185-190 year round. Lately I have been eating more calories, because my trip to Mexico got me addicted to carbs (I have the same issues as everyone else).

Yesterday, for instance I went to a BBQ and ate 4 hot dogs and a bunch of potato salad…followed by cake and ice cream. This isn't a big deal, since I encourage people to enjoy life. The problem is that I ate quite a few calories the days leading up to this.

Normally, If I know that I have a birthday party or BBQ coming up…I "prep" by eating low carb and doing a bit of extra cardio 3 days leading up to this. Then I just eat whatever on the day of the party.

This works very well in having a balanced life while staying lean year round.

Rusty

Fran,

Martin Berkhan is awesome. Love his site. He is ripped, by the way. Great suggestion.

Rusty

also what's the difference between IF and warrior diet?

all these comments have my curiosity aroused and what to try it.

AND what's you're IF structure Rusty, … i'll take that as an example

I love this…"You have to eat 6 meals a day otherwise your metabolism WILL slow down!"

And

"The earth is flat!"

It is funny…I haven't even been exercising as hard as I have in the past, I am going on vacation in 4 days and I am at 6% body fat. I have been eating 1-3 meals per day for 6 years and I don't seem to have a slowing metabolism. Maybe it will happen soon…I better prepare for the big weight gain!

Rusty

"There are other changes. Jessica is actually eating three meals a day. “Before this,” she says, “it was coffee in the morning, yogurt for lunch, and the only meal was dinner. It was because of my schedule; I never had the time.”

I just thought it was funny because nearly every single person on the blog said that was too little food, an eating disorder, totally unhealthy, would kill her metabolism, etc. But that's basically IF and what a lot of people on this site are doing! It just goes to show how few people know about other effective eating strategies like IF!

I would eat a cup or two of nonfat yogurt shortly after your morning cardio. This will digest easily because it is exactly what your body is craving. That is what I typically do on the rare occasion when I do cardio early in the morning.

Rusty