We really need to start asking if a person is on BP meds before advising on Sodium and Potassium dosages! My last water fast was for 11 days and 11 hours (275 hours total). Turns out that was another symptom of that. If you are asking a question please use the question flair. thanks again. Something changed in my mindset because I got fed up and realized I had already done this same approach so many times, so this is when I found out about extended fasting. Muscles are vital to everyday function, and if you noticeably lose muscle mass — especially without knowing why — it can be frightening. And on the eighth day, God invented HIIT.Yes, fat-burning, muscle-building high intensity interval training can work miracles for your body, but you’ve got to do it right. I would have periods where I told myself I wanted to get lean like all these other fitness guys, and I had the muscle base underneath so it seemed worth it. No matter how many times I answer it, somebody always asks, “Doesn’t fasting burn your muscle?” Let me say straight up, NO. And I cut the more fat on my already lean figure of 5’4” 100lb body using his method. Fasting has become an ever increasingly popular method of dieting and weight loss. So 48 hours and 72 hours, once a week fitting well into my schedule, but 5:2 not so much. If anyone has any questions about any specifics of my plan, diet, or lifting routine, you can ask below and I'll answer. A 48-hour fast may provide several benefits, including enhanced cell repair, weight loss, and insulin sensitivity. Thanks, Kenny, 15. karthik. Seriously when I was trying to lose weight with the standard eat less move more approach I hit a point where I was losing muscle And that’s not easy. Right now I'm 24 hours into a fast and I'm gonna go 48 or 72 depending on how I feel, but I'm still only gonna do keto until i hit my goal bodyfat so I should have multiple chances to try it out. I don't know about buying them along but it's fairly easy to get some light salt and regular salt and mix them to get a decent ratio. Yeah mine heart didn't get that low but it did reach down to mid 40s which seemed oddly low for me so I was a bit worried. Fasting for 48 hours is hard but manageable. Don't spread misinformation or present opinions as fact. This concerned me so much that I broke the fast with a small ketogenic meal of roughly 600 calories thinking it would help me recover, but funny enough it only helped for about 5 or 6 hours, and sure enough I was almost immediately feeling trash again. Really had no problems. I'd say potassium can permanently stay at 1 to 2g a day from the beginning, and when you have muscle glycogen for the first 48 hours you can get away with 2 to 3g a sodium a day, but from the start of day 3 on you should get about 5g of sodium a day and potassium can stay constant. Yeah I was doing a less volume heavy power lifting approach. Great post and congratulations. Hip Hop News | Trending Hip Hop Stories . Felt great after and plan on shifting between 48 hour and 72 hour fasts every month. Just looked it up. At the end of a 16-18-hour fast (or even a 12-15-hour one), you may be feeling pretty hungry and tempted to splurge with a high-carb meal like pizza or a burger and fries. HeyOP, I am new to fasting too. I never get away from this question. I have no idea how much I should take on an extended fast. The experience of the first big 120 hour fast, and things I learned. Fasting for 72 Hours Can Reset Your Entire Immune System. Maybe thats why day 4 and 5 is so bad for me where I feel terribly weak instead of experiencing the lift from full Ketosis. Sorry and thanks in advance if its been talked about before. One common effect of HIIT workouts is delayed-onset muscle soreness where you feel sore 48 to 72 hours after the workout. In any case, depleting your glycogen levels will achieve a metabolic state of ketosis, turning you into a fat burning machine. I love watching my fast on this app, I would love to try a 72 hour fast but am currently at 36 hours of my first 48 hour so will see how I go with this first! It’s when we’re asleep! I regularly do 16:8, where I fast for 16 hours per day by eating only within one 8 hour window per day – why don’t you give it a try and see what happens with you! While your resting energy expenditure stays the same during a fast, your body quickly learns to switch to burning fats for this energy. Studies have shown that while your body will mostly consume fat, muscle destruction can occur during long-term fasting . 5g sodium. I looked it up and realized that for being in ketosis you need about 5g of sodium a day, and I recalled the amount I had been taking and realized I had been maybe been getting 2g of sodium and 2g potassium a day. This is the 72 hour fast challenge that I have challenged myself to do. It seems that there are always concerns about loss of muscle mass during fasting. As someone pretty new to fasting I have a couple questions. Cut to three weeks ago, I was currently 4 weeks into my cut, which I started late, and with my current trajectory I was to go from what I would guess was 20% bodyfat, down to 13-14% in the span of 3 months, in which I would then, if I wanted to get leaner, have to take a diet break to up my metabolism (while trying not to gain fat), and then repeat the whole process again. Muscle loss is a part of the aging process many doctors do not discuss during your annual physical, but everyone’s body gradually becomes less efficient at replenishing muscle tissue. In fact, with many cycles of such fasts, I see the same results over and over, suggesting that preservation of leucine alone is sufficient to maintain muscle mass. It’s great to know where you are in your fast with the easy to read process So I would embark on a journey to cut fat, and I would do it with calorie restriction and a loose IIFYM eating approach where I mainly just tracked calories and tried to hit a certain protein goal and let the fats and carbs fall into place. I did the refeed that night and worked out the next day and my strength had completely rebounded to my strength before the fasting, and actually surpassed it! The 72-hour water fast claims to clear your mind, detox your system, improve immunity, and emotionally cleanse your system. The next week I started off with a 48 hour fast, slowly losing my muscle glycogen and only doing keto meals to maximize low insulin levels and keep myself in fat burning mode. Also would it be fine to continue normal weightlifting during an extended fast? Study Finds Fasting For 72 Hours Can Regenerate The Entire Immune System. I did this because I wanted to see if my strength would return, and sure enough it did! I was always a pretty chubby guy and hovered around 20ish% bodyfat if I had to estimate, with some bouts where I maybe pushed myself even as far as 25%. The loss of white blood cells flagged the body to, in turn, regenerate new immune system cells. Studies suggest you’ll lose muscle if you only eat 0.9 g of protein/kg of body weight on non-fasting days when you're intermittently fasting. You could rebuild lost muscle faster with strength training, says Vigelsø—and previous studies have suggested that resistance-training exercises do allow full muscle strength to be recovered. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. In other words, from 16 hours to 72 hours your body will lean heavily on amino acids and protein catabolism for energy creation. After that refeed I fasted 60 more hours and I felt incredible! The total loss of muscle mass on a 21-day water fast Here’s another chart I’ve created based on that 21-day starvation study: This chart shows the total vital body mass you can expect to lose (in pounds), depending on how long you plan on fasting. When your blood sugars decrease, your pancreas secretes hormones to tell your fat and muscles to release fatty acids and amino acids to be converted into sugar. Hours 60 - 84: This is when I began to notice the hunger beginning to subside and I was getting a bit of confidence and mental euphoria, my ketone strips were showing good color, even somewhat dark of what was estimated of 8mmol/L. I was absolutely blown away, most of my movements were stronger and I was hitting all time numbers, even accounting for my weight loss when doing bodyweight movements such as weighted dips and weighted pullups. God Dammit! Same as you, I took Snake's advice on potassium and almost killed myself. Someone recommended drinking a mineral-rich salt solution such as Himalayan salt, which replaces the electrolytes flushed out of your body; wheth… It could take two days — a full 48-hour fast — to potentially cause a loss of muscle mass. Aiming for a slow rate of weight loss and consuming enough protein can help you maintain muscle during intermittent fasting. What was your split? It is good to have prior experience with the shorter one-day water fasts. I would do an aggressive caloric deficit and lose about 1.5 pounds a week for a couple months until something would stall, my metabolism would be shot and I'd be drained and hungry and irritated all the time, and would always give up near this point. After 48 hours up the sodium to 4 of 5 grams a day and keep the potassium the same, sorry can you say again what exactly you did in those 3 weeks? Generally, an off day or some active recovery like walking, jogging, or stretching is enough to improve the soreness. 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