Fasting in Bodybuilding and Fitness: Benefits, Risks, and How to Practice It

If you've ever wondered whether fasting can help you on your journey as a bodybuilder or athlete, the answer isn't as simple as a "yes" or "no." Intermittent fasting and other forms of dietary restriction have gained popularity in the fitness world, but before incorporating it into your routine, it's crucial to understand its benefits, risks, and the best way to practice it according to your goals.

 

What Is Fasting in Fitness and Bodybuilding?

Fasting, in general terms, is the voluntary abstinence from food for a set period of time. In the world of fitness and bodybuilding, intermittent fasting is the most commonly used method. This involves dividing the day into feeding and fasting windows, with the most common protocols being 16/8 (16 hours of fasting and 8 hours of eating) and 20/4 (20 hours of fasting and 4 hours of eating).
The idea behind fasting is to take advantage of certain metabolic processes that can optimize fat burning, improve insulin sensitivity, and allow for better hormonal regulation.

 

Benefits of Fasting for Bodybuilders and Athletes

When implemented strategically, fasting can offer multiple advantages:

• Fat loss without muscle loss: By reducing the eating window, you can facilitate a caloric deficit without severely affecting muscle mass, as long as your protein intake is adequate.
• Improved insulin sensitivity: This enhances nutrient partitioning, ensuring that the carbohydrates you consume go to the muscles rather than being stored as fat.
• Hormonal optimization: During fasting, growth hormone and norepinephrine levels increase, which can improve fat burning and muscle preservation.
• Greater mental clarity and stable energy: By reducing insulin spikes and allowing the body to use fat as an energy source, you may experience improved focus and less fatigue.
• Simplified eating habits: Reducing the number of meals per day can make diet planning easier, helping to avoid overeating and reducing food-related anxiety.
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Risks and Disadvantages of Fasting for Athletes and Bodybuilders

Fasting isn’t all positive, and its impact can vary depending on your training level and goals:

• Performance loss: If you train intensely and don’t have enough glycogen stores, your performance may suffer.
• Muscle loss: While well-managed fasting doesn’t necessarily lead to muscle breakdown, insufficient protein intake or excessively long fasting periods can compromise muscle gains.
• Difficulty meeting caloric requirements: If you need a high caloric intake to build muscle, a shortened eating window can make it harder to achieve.
• Fatigue and poor recovery: Lack of nutrients at key moments can affect post-workout recovery and daily energy levels.
• Negative hormonal impact in some cases: Especially for athletes with low body fat percentages, prolonged fasting can affect testosterone production and other key hormones for muscle growth.

 

How to Practice Fasting Effectively in Fitness and Bodybuilding

If you decide to try fasting, follow these recommendations to avoid issues and maximize benefits:

• Choose the right protocol: If you're a beginner, start with the 12/12 or 14/10 method and gradually adjust.
• Consume enough protein: Make sure to ingest at least 2g of protein per kg of body weight within your eating window.
• Plan your training: If you train while fasting, focus on lighter sessions or moderate cardio. For intense strength training, consider breaking your fast beforehand.
• Don’t neglect post-workout nutrition: Prioritize protein-rich and complex carbohydrate meals after training to optimize recovery.
• Stay hydrated: During fasting, drink water, black coffee, or unsweetened tea to avoid dehydration.
• Listen to your body: If you experience strength loss, extreme fatigue, or decreased performance, fasting may not be the best option for you.
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Fasting in bodybuilding and fitness can be a useful tool for fat loss and metabolic optimization, but it's neither mandatory nor ideal for everyone. If you choose to incorporate it, do so wisely, ensuring adequate nutrient intake and adapting it to your lifestyle and goals.
Remember, the key to progress will always be consistency in training and proper nutrition. Listen to your body and adjust based on what works best for you! | Follow us on X | WhatsApp | chulucanasgym@gmail.com

 

  

Fitness for Actors: The Path to a Healthy and Successful Career

Actor Percy Williams appears in Colán, Piura, wearing a colorful swimsuit and showing an athletic, well-toned body, particularly in his chest, arms, and abdomen. His physique reflects a balance between cardio and strength training, maintaining a healthy condition for his age.

 

When we think of an actor, we imagine someone who not only plays roles but also radiates health, energy, and vitality. Percy Williams, at 53 years old (turning 54 in February 2025), is a clear example of how fitness can be a fundamental ally for those who want to stand out in acting.

 

“I've been going to the gym for 20 years,” he says. “I always try to keep my diet healthy; I'm not the kind who meticulously counts calories,” he adds. “I consider the gym a part of my life, which, besides giving me the image you see on screen, also gives me health and relaxation.”

 

The Importance of Fitness for an Actor: Acting is a profession that demands more than talent; it requires endurance, agility, and the ability to adapt to various roles. Fitness not only helps actors maintain a physical appearance suitable for their roles but also provides them with energy, improves their posture, and enables them to perform at their best during long workdays.

 

The Mind-Body Connection: Percy Williams knows that being fit is not just about looking good but also about feeling good. Regular exercise releases endorphins, reducing stress and anxiety, which can be common in an actor's life. This mental clarity allows actors to concentrate better on their roles, conveying emotions more effectively.

 

Physical Preparation for Demanding Roles: Actors often need to undergo physical transformations for a role, whether by gaining muscle mass or building endurance. Being in good shape, like Percy, allows an actor to adapt to these demands more easily, avoiding injuries and meeting the physical requirements of each character.

 

Practical Tips for Actors Who Want to Start Their Fitness Journey

• Balanced Routines: It’s essential to work on both cardio and muscle strengthening. This ensures endurance for energy-demanding scenes and strength for more physical roles.
• Functional Training: Movements involving multiple muscle groups, like those Percy performs, prepare the body for the challenges faced on set.
• Flexibility and Mobility: It's not just about being strong but also about being agile. Exercises like yoga or Pilates help prevent injuries and enhance the ability to portray characters requiring complex movements.

 

Nutrition and Rest, Your Best Allies: Percy Williams understands that exercise is just one part of the equation. A balanced diet and proper rest are essential for the body to recover and stay in top condition. Eating healthily and getting enough sleep ensure that an actor is ready to face any challenge that comes their way.

 

Fitness not only transforms the body; it transforms an actor's career. Percy Williams, at 53, is living proof that regular exercise and a healthy lifestyle can help an actor stay in their best form, ready to shine in any role life presents. Are you an actor or actress? Follow Percy’s example and give your career the boost it needs through fitness! | Follow us on X | Write us by WhatsApp | chulucanasgym@gmail.com 

5 Tips for a Bodybuilder When Posing as an Artistic or Advertising Model

Bodybuilding is not just about achieving maximum physical development, but also about how to use that achievement to open new opportunities in life. For many bodybuilders, one of those opportunities is posing as a model, whether for advertising campaigns or artistic projects.

 

However, before accepting an offer of this kind, there are key aspects you should consider to protect your image, health, and finances. Here are some tips for you.

 

First: Evaluate the Project as a Whole

It is crucial that before accepting any proposal as a model, whether for an artistic session or an advertising campaign, you thoroughly analyze the project. Ask yourself the following:

• What is the purpose of the session?
• What image is being projected?
• Who will you be associated with?
• Does the company or artist have a good reputation?

 

A project that damages your image or is linked to companies of questionable reputation can have long-term negative consequences for your career.

 

Second: Protect Your Image

As a bodybuilder, your image is your main asset. Make sure the use of your photos is clearly defined in a contract. Do not allow your images to be used in contexts that you have not previously approved.

 

Consider including protection clauses to prevent your photos from being reused without your permission or manipulated in a way that could harm your reputation. You need to be selective and set clear boundaries on how your photos will be used.

 

Third: Take Care of Your Health

Bodybuilding is a sport that requires a lot of physical and mental effort. When you accept modeling sessions, you could be exposed to conditions that affect your health, such as prolonged sessions under intense lights, poses that require you to hold uncomfortable positions for long periods, or even proposals that lead you to drastically modify your diet or training routine.

 

You must ensure that the photo sessions do not interfere with your health or performance as a bodybuilder. Remember that taking care of your body is essential.

 

Fourth: Negotiate Your Fees Fairly

Do not underestimate the value of your work as a model. Evaluate the fees offered to you and make sure they reflect the effort and time you will invest in the session. While some opportunities may be tempting for the exposure they offer, it is important that you do not sacrifice your income for visibility.

 

Make sure that the contract covers all financial aspects, such as additional fees for the prolonged use of images or their dissemination across different media.

 

Fifth: Consult Professionals

Before signing any contract, it is advisable to consult with a lawyer specialized in image rights and contracts. This will help you understand all the clauses and protect yourself from potential abuses. Additionally, having the advice of a representative or agent can facilitate negotiations and ensure you get the best possible terms.

 

Posing as a model can be a great opportunity for a bodybuilder, as long as the necessary precautions are taken. Remember that your image is your best presentation card—protect it!

 

The featured model in this post is César Quispe Estela. | Follow us on X | WhatsApp | chulucanasgym@gmail.com 

8 habits may last your life

Turning 40 is not the end but a new beginning.

 

A non-published study applied on American veterans, quoted by CNN.com on July 24^th, 2023 assures adopting eight healthy lifestyles can increase your life rate (the longest lapse you can live)  up to 24 years. That means, for example, if your life rate is 75 years, you could last until 99.

 

The key is starting at 40 years old supposing you never had those habits before in your lifetime. If you start at 50 years old, the life rate increases 21 years, and if you start at 60, you can add 18 years at the most.

 

“There is a 20-year lapse which you can make those changes, whether you make them gradually or all at once,” said study’s senior author Xuan-Mai Nguyen, a health sciences specialist with the Million Veteran Programme, who works in Boston, Mass. healthcare system.

 

They’re indeed possible

The eight habits are things we’ve ever heard all the time: doing exercise, healthy diet, not smoking, reducing stress, sleeping well, growing positive social relationships, not drinking much, not becoming addict to opioids.

 

• If you’re a 40-year-old man adopting just one of those lifestyles, you add 4.5 years to your life rate. If you adopt two, you add 7, and if you adopt  three, it’s about 8.5 additional years to your life rate.
• If you’re a woman, adopting just one habit adds 3.5 years, as well as adopting two adds 8, and three adds more than 12.5 years.
• “Making all eight adds a synergetic effect,”  Nguyen said.

 

The author clarifies it’s better starting when you’re younger, but if you start since 40s, even the smallest change is still benefitial. “This is not out of reach, it’s actually atenniable by general population.”

 

Key facts

The research included about 720,000 U.S. militia veterans aged between 40 and 99 years old forming Million Veteran Programme, that looks for studying longitudinally their health and well being.

 

It considered ages, different ethnicities and marital status. But it clarifies it only focused on militia veterans, so it couldn’t transfer to other social groups, at the moment. But, indeed, it took many of tested don’t follow military training, are not in active duty, already.

 

It also analyzed people with chronic diseases having those lifestyles and the outcomes seem to be positive. The study was presented on July 24^th, 2023, in Nutrition 2023, the annual meeting of the American Society for Nutrition.

 

Check the original full story | Comment on X | chulucanasgym@gmail.com

  

It’s time to set you up goals now

You already got engaged to the training, everything suggests you don’t want to leave it – what it comes up next?

 

Did the big ones of the bodybuilding & fitness begin being big? Not, they didn’t, definetely. Although there’s no general rule, the most probable is they have begun like wondering, that they have became fond of it when they saw the first results furtherly, and that has made him enthusiastic for going to climb more and more.

 

Maybe someones decided to go upgrade, they started to compete professionally achieving local, then national, then international titles. At this point, it’s important to say such as achievement were not a gambling result but a strategic planning which steps were accomplished little by little. That’s called achieving goals.

 

If you just entered the training, you maybe don’t see it so clear. If you have certain time, you could consider it as a possibility. But if you feel you have reached atop, it’s probable you feel everything begins to become routine, no much expectation. And if you get boring, the most probable is you end to leave it.

 

You need a strategy

The best way to avoid a desertion in short or medium term is set you up goals or progressive and logical arrival points along the time those mean not only physical development but keepers of the wellbeing sensation you have achieved at a first time.

 

If we have an arrival point, we logically have a starting point, and that is your actual status:  what your actual body measures, what the diet you follow is, what your lifestyle is right now, even your health condition. Anyway, basis information upon a plan can be built. The requirement is this data to be the most honest as you can.

 

From this basis information, begin the process to set up progressive goals at short-term, medium-term, and long-term. If you have the enough experience by training, take the all necessary time to think and write this plan. If you don’t have that experience, sit down with your trainer alone, begin to outline all. If you don’t trust in your trainer, we leave you our contact later.

 

But setting up goals is not enough. To reach them, you have to get a set of sequential tasks those take you closer time by time – the training strategy. What routine you will do the first month, what routine you will do the next month, and the next, and so until you reach your goal into a right time.

 

And around the routine to work you out, what diet you must follow up, what things you must adjust in your lifestyle, and what health indicators you must have in mind. It sounds boring, but when somebody begins to know his body better, this turns a fascinating job. See it that way.

 

When you get to your first goal, analize what worked to you and what not, what you must strengthen and what you must correct, take your measures again, check the diet, verify your lifestyle, monitor your life condition. If all this give positive results, award yourself and begin to work for the next goal. If you don’t get it, continue fighting and don’t give up.

 

More practical actions

Although the trainer, if you have one, is the prepared person to guide you in the process, we also advice you have a physical and emotional support that allow you to talk, motivate, not to give up. It can be a training partner, your best friend, a relative, somebody you ever can run to.

 

About this point, as we ever insist, it’s not recommendable to follow the strategy of other person and apply it like it were yours because two organisms, even being the same kin, don’t react the same.

 

Ever do the exercise of seeing yourself in the mirror alone and appreciate these little or big changes you go experiencing and assuming them like your achievements. You by yourself Will go telling us what it feels when passing through that experience. Later, we’ll  leave you the ways to contact us.

 

And, finally, it Will be ever days which we are highly enthusiastic and others we don’t have  motivation to do something. There’s no much problem of the first ones. With the second ones, the challenge precisely consists to overcome the discouragement and begin the training. If you let to defeat by him, even a bit, it will go gaining land little by little and it will go defeating you. And remember – you already got engaged, it’s time to go beyond now.

 

You can send us your questions or comment us your achievement and wondering by writing us on our Twitter account or at our e-mail chulucanasgym@gmail.com

The photographs featured in this entry have been taken from bodybuilder César Quispe’s Facebook account. 

The right weight

Grandma was reasonable in everything but this.

 

It’s not a game. Obesity has begun to charge very expense bills to our communities. Only in Piura Department, the medical statistics establish it is the first cause of heart diseases (stroke, arteriosclerosis) and diabetes. In fact, it occupies the second place across Peru in this condition prevalence, that treated out of time can be mortal.

 

The diet and the lack of physical activity are the recurrent causes, according to specialists. The usual food is ever made of rice, tubers, and fried or boiled meat and much spices, and beverages with much sugar and colorants that have replaced to the natural juices and refreshes.

 

Growing besides

In the other hand, the new lifestyle consists in spending long hours in front of the TV or the PC, many times interacting with other pairs virtually but forbidding spaces and moments of physical encounter. This frame is not supposed.

 

The medical doctors coincide that during the teenage, instead growing upside, we are growing besides. Also, they point out that the problem gets worse if we have haven a bad or deficient nutrition during our childhood, so we don’t gain enough height and the body trends to accumulate fat instead of mass.

 

The most optimistic medical forecast is that before 40 years old, many of us already will experience our first stroke or, at least, will have blood stream problems. And the problem is in rural and urban ccommunities, as well.

 

The lifeguard plan

There are actually ways to reverse the frame, and everything depends on a strong personal commitment with your health. Here we present you some useful ideas:

1. Eat according to your real energy requirement: Not all the people need the same wear, so a nutritionist (or specialist in nutriology) can advise us what we have to eat, how much quantity, what time, why and how to combine it in a healthy way.
2. Do exercise: World Health Organization suggests that, at least, 30 daily minutes at home, a park, or the gym, are ideal to improve all the body functions including the slow down of the cell aging.
3. Set your mind free: encourage yourself creatively to take out the stress by doing an activity that take your brain out of the routine, but that enriches it.
4. No vices: If you don’t find a way (or even if you have it clear), don’t run to the alcohol, the tobacco, the drugs, or something that generates you damages for your remaining lifetime. If you think it convenient, visit a mental health specialist for having a guide.
5. Try not to stick to the technology: It’s actually possible to live without it. It seems hard but what the advertising doesn’t say us is the continuous dependence to the electronic devices causes us sedentarism, so problems with our weight. The other part that the advertising doesn’t say us is that a kind of techno-addiction is developed.
6. Appreciate yourself: The key to be happy is loving because of who you are, not who you look like. But this doesn’t mean you uncare of yourself.
7. Choose a medical consultation: If the physical body has problems, or it doesn’t respond like it should, the best is looking for a medical doctor. The friends and relatives –unless they have a diploma in Medicine and be competent—can give ideas but not a professional opinion that can save our live. However, ever look for second and third recommendations to go to the right place.
8. Research and share: On the Internet, there is everything, and especially the information that will open you up a positive perspective to care your health. If you access those contents, study them, file them, discuss them, and share them with your people. Who knows – the fact that can improve the life of somebody else could come from you.

 

The model featured on this entry is André Verona and the photographs are © Marco Mejía.