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🤼 Sumo Wrestlers, Gaining Weight & Intermittent Fasting
The other day I got an interesting question from Tino - “How or why do Sumo wrestlers gain so much weight/fat, if they are on an intermittent fasting “diet” - I don’t get it?!! I thought intermittent fasting was for weight loss?”
It’s actually a good observation because he’s got a point.
Sumo wrestlers skip breakfast and eat 2 meals daily, during an 8 hour window usually -- just like intermittent fasting.
However, there are some other differences and I’ll get to those in a minute.
Now, today’s topic is how sumo wrestlers can gain so much weight and fat, so quickly. It’s an odd topic, but I got a lot of people asking me about it - so, why not.
However, I’m also doing this topic because there are important weight loss lessons in it as well.
I say this because over the years I’ve had so many people tell me something like, “I don’t understand it. I only eat twice a day and I’m still gaining weight,” or “I skip breakfast and I usually work through lunch and I’m still fat.” Or they’ll say, “I hardly eat anything and I can’t seem to lose weight.”
If any of the statements sounds like you or someone you know, then you should keep watching.
If any of these statements are coming from someone you know, then make sure you share this video with them.
On the other hand, if the idea of looking like a Sumo wrestler is appealing to you, then just follow today’s 7 simple rules:
How To Gain Weight Like A Sumo Wrestler
They skip breakfast.
This helps slow down your metabolism in the morning. Eating speeds it up.
Exercise in a fasted state / empty stomach for 3-5 hours.
This increases cortisol and stress hormones, so your body is now in a “fat conservation” and “survival” mode.
Eat two, large meals daily. Typically at 11 am and about 8 hours later.
Sleep after each meals. 4 hours after meal 1 and overnight after last meal.
This helps convert the food for storage, not used for energy. Especially meal #2.
Eat LOTS of calories, primarily from carbs, a little bit of protein and almost no fat.
This causes high insulin/blood sugar levels, which stores the food as fat.
Drink lots of beer with both meals.
Alcohol increases estrogen levels, which creates more body fat, especially beer. Alcohol also stimulates your body to secrete excess levels of cortisol (your stress hormone), which in turn, causes your body to store fat in your abdominal area, thus creating that famous “beer belly” look. This is great for a Sumo wrestler because their big belly makes them more stable in the ring.
Eat with friends.
During the two times they eat, it’s done with at least one other person and typically a few friends or teammates. Research shows that when you eat a meal with others, you’ll take in 44% more food and over 30% more carbs and fats, than if you were to eat alone.
Isn’t This Intermittent Fasting?
So this is how a Sumo wrestler gains weight.
Now I can see where the “skipping breakfast”, “working out fasted” and “eating during an 8 hour time span” might make someone say quickly “Isn’t that what Intermittent fasting is?”
Yes, it is. However, there are other factors here:
They eat a LOT of calories, between 8000 - 20,000 daily. When you eat that much food, you’re going to get fat. Except the Sumo style speeds up the process.
They eat primarily carbs.
Drink lots of beer.
Genetics - wrestling scouts look for boys who are athletic (preferably with experience in the martial arts) and stocky in build, with bodies that are big-boned and capable of putting on weight easily.
Intermittent Fasting & Weight Loss
So, what are the lessons we can take to an Intermittent Fasting plan if your goal is fat loss and you are not a Sumo wrestler in training?
Eating only 1 or 2 large meals isn’t a good idea, several smaller ones are ideal for better absorption and hormones.
Don’t have high carbs - eat protein and fat. I like ⅓ (33%) of each as a starting point.
Total calories still counts.
Doing hours of exercises fasted is going to raise your cortisol, lower testosterone, burn muscle and hold on to fat.
Thank you for watching. Please feel free to comment, like or share with your friends.
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Maybe Sam is trying stop people from using cheap effective way to get in to shape so they would buy his expensive products. This constant bashing of IF without any evidence and faulty logic is ridiculous. Like trying to equate IF with eating junk food earlier.
Ohhh new presentation awesome Dr. Sam 😁, thanks for the clarity, anyway I been working out every other day, whole body work out mostly like squats 50reps(1set) straight then rest for 1min, 50reps deadlift (1set) straight rest 1min again, etc. almost all between work out I rest 1min and in every parts I do 50reps straight, the question is, is this alright?, Or can you make a video of whole body work out plans
Hi doc Sam, your website is one of my top YouTube channels any I have applied many of your advices and I got ter say they are incredible. And I have some questions about this, I recently you may know this well doc that lack of sleep, because of work or studying and others you know right, and on the day that I didn't get any sleep at night actually at first I feel great actually, my sex drive and my muscles is of the roots, but then in the afternoon I felt horrible, I was so tired that when I go to the gym i couldn't even lift the weight. And a few day after lacking of sleep like dramatically, i still have to workout but my amount of set rep even muscles have declined like a lot, even I ate all to replenish for the lack of sleep still it was declined. So this I my question doc, if I lack of sleep on the workout day should I skip out that day or what else, any do you have any method of cursing the lack of sleep
You'r saying that it's a better idea to eat smaller meals which can hardly be done under interminent fasting...what you'r implying is that interminent fasting is not beneficial because it raises your cortisol levels and hinders absorbtion of food?
It's a proven fact that when you are intermittent fasting you deplete yourself from glycogen... After you have run out of glycogen youe body will be in *survival mode* ie fat burning mode not fat conserving mode! In survival mode you are either burning muscle or body fat... Either way you are loosing weight... Conflicting point that was... The rest may be correct
Hey doc so I am 17 I got a job for 2 months, I am in the second right now. I am to tiered because the job involves just physicall work. I lost my apetit. What can I eat to have more engery and what can I do to have apetit again?
Thanks Dr.Sam. I saw your video about "how to grow a beard" and you mentioned it's more about genetics and increasing DHT level. How about using minoxidil? Would it help? If these would not work, how about implants? What are your thoughts about implants? Thank you😄
Hi Dr Sam
The information on the internet about the body building/muscle gain is so much expanded that its really hard to absorb and understand. Everyone reflects their own reading or practical experience so at the end of the day all I left with is confusion like middle of nowhere... may be this right or may be that right.... now what I decided is to stick with one particular expert and act on their expertise... you personally are a muscle gainer so I would like you to guide me in this manner, obviously, if you'd like to do so...
Dr you are giving useful tips it's good and I asked a question for height growth in after 18 years but you didn't replied me it's fine coz you have to reply the comments but you can't reply the all comments it's logical
dr plz post on ectomorph training program with frequent workout program n how many times a ectomorph should train each muscle group like chest n legs n how frequent should we train for turning food into muscle
Can you do a video on how to minimize the effects of alcohol on muscle mass and fat loss? For example, timing of the alcohol consumption. Before or after work out? Can i work out on the same day that I would go out and binge drink or should i work out the next day?
Shailesh Gorasiya Bulking *ALWAYS* comes with fat gain. You can never "perfectly" gain weight.
Simply eat a small caloric surplus with resistance training. After you are satisfied do a cut to remove the unwanted bodyfat gained.
Faizal ali Khan you can subscribe to fight tips by shane, that nice a channel, join a Dojo (boxing, mma gyms) learn basic for 6-8 months then start on district/state level matches after 1-1.5 year of training.
You are the only one who says IF is bad. Just about every other YouTube fitness person, many with PHDs at least supposedly, tout the benefits of IF. Now if IF is done improperly then yes it’s bad. Like yeah if you eat 3k calories worth of pizza for your one meal you will be in for a rough time even if it’s your only meal of the day. Also I had to laugh at you saying eating raises metabolism. Lol if eating helped you lose weight overall we would have all starved to death. these other fitness personalities have mentioned studies that say your metabolism doesn’t matter if you eat one giant meal or 3 smaller ones. You burn roughly the same energy because it depends on what you burn. Kind of like how doing 10 sets in a row with f bench press will burn roughly the same calories by itself than 10 sets paced throughout the day
Sorry I don't have overweight issue. Most people who are overweight did NOT become that way from overeating. Do you really believe that?
As an example twin brother or sister say both are 35 yr old eating the same amount in calories with same activity level. The only difference is what Macronutrients they ate will have a tremendous effect whether they gain or lose weight. It's the hormonal response that counts not total calories.
George K .....eating too much carbs, protein or fat will make you gain fat. Any caloric surplus will increase fat
I have no idea where you got the idea it's just carbs that make you fat (heck I gained fat in ketosis which was 0 carb). Again this isn't rocket science.
There is no study on the planet that shows a caloric surplus of any macronutrient does not cause a net increase of fat gained so I have no idea why you are still arguing.... Sorry but I am starting to believe you have overweight issues (most people in denial of calories are I have found).
Your wrong again because you keep thinking it's the calories in excess. It's WHAT micronutrients as in Carbs, Protein and Fats not calories. Eating too much carbs makes you gain weight not the calories. Your understanding is very shallow.
George K lol yes it's what they ate... *EXCESSIVE CALORIES*
You are simply in denial (like most people who struggle with weight tbh). Eating too much calories will get you fat, again it's not rocket science.
Well at least you managed to correct my typo of 9 instead of 7. If only you would put that much effort into understanding the obvious that fat gain primarily comes from a caloric surplus lmao....
Eating 5000 calories of chicken breast, brown rice, broccoli and olive oil will get you fat lmao. Being "clean" does not make much difference for aesthetics (other than the thermic effect of food). Hence why IIFYM is unfortunately becoming so popular.
Bullshit! Every overweight people did not get there from overeating. It's what they ate rather than amount of calories. BTW I know what a calorie is. Your understanding in this topic reminds me of the 1980's.
Also 1 gram of is NOT=7 calories, it's 9.
PROWRESTLINGFAN550, hey bro! Yes, diet should be in check too and by caloric deficit i meant this too. Sorry to hear about your injury but maybe the cause of your weight lose is loosing some muscle because you cant train as before? Anyways, he should move and train his body beside adopting a healthy eating habit.
Mike tyson Michael, best fat burners is movement, go weight lifting and do some HITT or some cardio, or just walk in a faster pace for 7 to 10km a day. The ideea is to rise your metabolism throguh exercise, gain some muscles that will require energy and those will burn fat and to be in a caloric deficit. Forget pills, they dont work, dont be lazy!
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