So I was on a date once . . .

Her:

“I actually think keto and intermittent fasting are the solution to the obesity crisis.”

Me:

*shakes head at waiter bringing the engagement ring*

Okay, that didn’t actually happen, but look, intermittent fasting (IF) and keto aren’t universal wins.

IF can work well for people who aren’t hungry in the mornings and who enjoy eating larger meals, but not for people who like breakfast or more frequent feedings or who want to optimize muscle growth (mostly because research shows that 4-to-5 servings of protein per day is better for muscle building than 2-to-3).

And keto?

Mostly a clunker because research shows that restricting carbs doesn’t produce faster fat loss so long as protein and calories are equated, it impairs anaerobic performance, and it likely offers no special health benefits compared to a balanced omnivorous diet (especially in physically active people with a healthy body composition).

In fact, if you practice keto the way many people do—who else wants some bacon-wrapped barbecue sausage rolls with butter-and-cream-cheese dipping sauce!?—your saturated fat intake will mushroom along with your risk of cardiovascular disease.

So, fast and feast on fat (with a heavy bias for the unsaturated variety) if you want to or don’t.

Either way, you still have to control your calories, eat enough protein and plants, lift heavy weights and progressively overload your muscles, and get enough sleep.

Most of your results will come from repeating those actions over and over for a long time. Everything else is window dressing.

Also:

If you’re not sure how many calories or what foods or how much protein you should be eating or if you don’t know the best ways to use progressive overload to gain muscle and strength without getting hurt or burned out, I have good news for you.

You don’t need to obsess over “clean eating” and avoiding “bad” or “unhealthy” foods to get and stay fit and healthy.

You don’t need to constantly change up your workout routine to gain significant amounts of muscle and strength. A little of the right variability is productive, but more than that is obstructive.

You don’t need to waste a couple of hours in the gym every day grinding through punishing workouts. Sweating buckets, getting really sore, training until bone-tired . . . all wholly overrated for muscle building.

Those are just a few of the harmful fitness lies and myths that keep guys and gals from ever achieving the lean, athletic, and strong body they truly desire.

And in my bestselling fitness books and programs, you’ll learn something that most people will never know:

How to transform your physique eating all the foods you like and doing just a few challenging (but not grueling) strength training workouts per week. Oh and cardio? Completely optional.

Want to see which book and program are right for you? Take this free 60-second quiz:

⇒ https://legionathletics.com/book-quiz/

Go for it!

Mike

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