I don’t do Intermittent Fasting (IF) and I’m pretty shredded. While it has become quite popular in recent years, my take on it has always been this…


Assuming total calories consumed in a given 24hr period is the same, the results will be the same whether you ate those calories over 16hrs, 8hrs, 4hrs or whatever the case may be.

The one benefit I can see is that some people that are on low calories may prefer to eat them in a smaller window because it “feels” like they’re getting more food. If that’s the case, go for it. No problem.

Even popular Fat-Shredding Plans like my Total Six Pack Abs will work with that approach; just let the book tell you the calories and macros you need, and if you want to get all that inside 8hrs every day…do it!

However, there is something else now that needs to be addressed…BELLY FAT STORAGE

(Before I delve into this, I want to quickly encourage you to download and begin my free THT workout for rapid muscle gains – no catches – completely free. There’s also a free app to track your progess 🙂 Click here to download )




2 studies point to the real possibility that having these fasting periods followed by small feeding windows can lead to MORE fat gain…but specifically MORE BELLY FAT GAIN.

[1] Short-term food restriction followed by controlled refeeding promotes gorging behavior, enhances fat deposition, and diminishes insulin sensitivity in mice.
[2] Fasting every other day to lose weight impairs the action of sugar-regulating hormone, insulin, which may increase diabetes risk.


STUDY 1 was done on 2 groups of mice. One group eating normally, and the other getting all their food in a 4hr window.


The fasting group gained more belly fat. Get this…their weight was the same, they just specifically gained fat in the belly area…a BEER BELLY, if you will.


STUDY 2 put rats on an ALTERNATE-DAY FASTING PLAN for 3 months. Basically one day you eat normally, the next 24hrs you fast. Alternating every day like this.


They lost weight. Great. But incredibly…they GAINED belly/abdominal fat! That’s crazy. In humans, this is known as “central adiposity”. Think about that. You would think it impossible to gain belly fat while you lost total body weight. But it happens.

If you know someone doing IF, share this post with them!




How can it be that going for periods without food can specifically add fat to the belly area?

The researchers found that on the “binge and fast” style of eating promoted by IF, glucose ends up staying in the blood longer, meaning that they have stopped responding to insulin – to shut down glucose production – and this inevitably ends up stored as fat tissue.

The mice/rats were basically pre-diabetic. Researchers found:

(1) Markers of insulin resistance

(2) A “gene expression profile favoring lipid deposition”. Their bodies tended to be in “fat storage mode” – and specifically around the belly area.

NOTE: If you like this, I also have 9 ways to jack up the BIG 3 anabolic hormones naturally. Get gains faster by MAXIMZING levels of testosterone, growth hormone and insulin.
Just enter your details below to get the info immediately (don’t worry, I operate a zero spam policy)


NOTE: Yes it’s an animal study, but these same systems and processes happen in the human body. What you should do with this info is simply be cautious when it comes to IF. If you know for sure that it works for you – good. If you’ve ever experienced abdominal fat gains despite fasting – stop doing it! Also, you may experience “belly fat rebound” i.e. the fasting works great, but if and when you go back to a regular eating pattern, you end up with MORE belly fat than before. If so…again…stop the fasting periods.


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

Get The Free MuscleHack App!

FREE for iPhone & Android! Just go to the App or Play store and search for 'musclehack'.

The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!

You’ll also get all my latest tips for free in the app!

Please help out Mark by making a donation - nothing is too small 🙂

MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!


I highly recommend MyProtein for all your supplement needs.




[et_social_follow icon_style=”slide” icon_shape=”rounded” icons_location=”top” col_number=”3″ counts=”true” counts_num=”0″ total=”true” outer_color=”dark” network_names=”true”]

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)