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How To Workout While Intermittent Fasting

Tips For Fighting Appetite

How to Workout while Intermittent Fasting for Women | Workout during intermittent fasting

I know, sometimes you just want to devour your entire fridge after a long fast. Truth be told, the feeling of hunger will get worse if you choose to incorporate exercise. Dont let that scare you though, there are several ways to curb your appetite when you have a few hours left.

  • Caffeine Whether youre getting it as black coffee or zero-calorie pre-workout, caffeine is fantastic. There is probably no greater supplement for suppressing your appetite. If you can tolerate caffeine, its certainly a good tool to utilize when fasting.

  • Go to sleep shortly after your last meal The best way to prevent those late-night cravings is to go to bed early. Generally, this implies getting some shut-eye shortly after your last meal. In doing so, you will likely not feel as hungry because youre awake for less time.

  • Drink a lot of water Filling your stomach with water is the best way to curb your appetite. Aim for 64-128 fluid ounces of water each day, and drink a glass each time you feel the hunger coming on. Water is your best friend when youre fasting because its zero calories and great for bodily function.

  • Make your last meal your largest This is completely up to preference, but eating a large final meal will keep you full if you have a busy night ahead of you. Of course, you dont want to binge eat, but try to fill yourself up with your last meal. This especially applies if you workout after dinner.

Interviewing Dr Peter Attia

Although IF has been around for a long time, the effects of IF on different exercise methods has not been well studied. However, there is one method of exercise that has remained central to my training for the past 30 years resistance training! In fact, the majority of my personal training and exercise experience has revolved around resistance training. I have implemented resistance training in various forms from bodybuilding and powerlifting to Olympic weightlifting and CrossFit. Ive had success using them all to get strong, fast and lean. Despite my extensive experience implementing resistance training protocols, I admittedly lacked the proper nutritional knowledge necessary to maximize my results.

However in my pursuit of knowledge, I came across an abundance of nutritional information available on the internet and I struggled to distill sound nutritional science from all of the noise. With this in mind, I was determined to augment my understanding of proper nutrition to complement my expertise in strength and conditioning. I enrolled in a comprehensive and rigorous 18-week nutrition certification course while simultaneously learning more about IF and how to implement it properly with exercise. Except there was a small issue, all of the information I was reading regarding IF lacked practical, science-based advice on how to implement IF with resistance training. This left me frustrated, confused and with more questions than answers.

Setting the Stage:

Benefits Of Physical Activity While Fasting

Increased fat burning is arguably the most significant benefit of scheduling your workouts during your fast. A 2013 study from Northumbria University found if you exercise before breakfast, you can burn up to 20% more body fat.

More lean muscle is also a primary benefit of physical activity during your fast. More lean muscle will give you better performance. And youll burn more calories 24 hours a day, not only while you workout. Muscle needs more fuel than fat.

Recommended Reading: Why Does Intermittent Fasting Work For Weight Loss

Fasted Workouts On Keto

You may have already had this question circling in your head. Can you combine keto, fasting, and working out? The answer is yes. In fact, this may be the best time to do it.

Keto and fasting is another great health strategy combo and for similar reasons why fasting and working out are: they produce similar outcomes. Fasting and exercise can put us in a state of fat burning but if you break the fast by loading up on carbs, youll be turning that fat burning off. Keto is a way to keep us in the fat burning state so if your goal is all day fat burning, the keto diet plus fasting and exercise may be a great option for you!

Note: Fasted workouts are also a lot easier on keto because your body is already fat-adapted meaning that it is efficient at burning fat and producing ketones.

Cardio And Intermittent Fasting

How to Workout while Intermittent Fasting for Women ...

The hormonal benefits you get from exercising in a fasted state are related to the depleted muscle and liver glycogen stores that occur when you fast. Doing cardio while intermittent fasting is fine, but your performance will hinge on how fat-adapted your body is . If youre new to fasting and exercise, you can expect your performance to drop a little it can take up to six months for some athletes to fully adapt their endurance to this new fuel source. For example, if youre a competing athlete, and your race performance is your primary goal, dont switch to fasted training a couple of weeks before a competition.

If you are doing cardio in a fasted state, avoid extending the fast post-workout, and opt to refuel after you finish.

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Is There A Muscle Loss During Fasting

While working out during a fasted state can make your body a crazy fat burner, it can also decrease your strength. In case your main goal is to lose weight and you dont care about muscles, then you dont need to worry about anything.

In case you want to maintain muscle, you really need to make sure that your workouts are short and low-intensity. Otherwise, you might start seeing a decrease of muscle mass.

Find The Right Type Of Intermittent Fasting

The results of concomitant intermittent fasting and working out depends on the type of intermittent fasting.

For example, doing low-intensity workouts is best suited when you do the 24-hours fasts. On the other hand, you can consider high-intensity activities if you do 16-hour fasts or random meal skipping.

There are several types of intermittent fasting. These include the 5:2 fast, 12-hour fasts, 16-hour fasts, 20-hour fasts, 24-hour, random meal skipping, and fasting on alternate days.

The choice of the type depends on your schedule, fitness goals, and unique individual needs. Thus, it is recommended that you consult an expert to find the best fasting method.

Have problems with understanding these methods? Take a QUIZ and get your personalized intermittent fasting plan!

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Morning Workouts And Other Fasting Plans

We only recommend the typical 16/8 intermittent fasting plan. We like this because its consistent and simplifies our daily routine.

We dont recommend the 5/2 intermittent fasting plan. It seems more difficult to implement and there are no clear benefits over the 16/8 plan.

If we did follow a 5/2 plan, our strategy would be to take our rest days on the 2 days of restricted eating . Since youre eating fewer calories that day, there is no need to burn more calories.

Regarding extended fasting, we have only done a 3-day fast. We worked out on the first day, and then did yoga or went for a walk on the remaining days in addition to some intense yard throughout during a hot summer week.

You shouldnt be worried about working out on an extended fast. You should be fasting under medical supervision if you fast any longer than 3-5 days.

My Conclusion: What Is The Best Intermittent Fasting Weight Loss Plan

Fasting And Exercise | Should You Exercise While Intermittent Fasting?

Overall, I would say that intermittent fasting is a natural concept to practice if you are following the guidelines correctly. However, this popular diet plan may or may not be suitable for everyone.

Basically, you need a daily stable and sufficient calories level in your body in order to see good progress with this diet plan.

IF diet plan could be a lifestyle change as it does offers a wide range of health benefits such as a leaner body, sharper mind and memory, and possibly longer lifespan . It can be beneficial for your health or weight loss success.

Importantly too, when eating your food during the IF feasting window, all the food and beverage riches in nutrients must be taken with your meal to ensure to reap the maximum health benefits. Eating here should be effortless and easy for you, not like a craving state to eat like crazy.

Please speak with your healthcare expert again if you are experiencing dizziness, headaches, dehydration, nausea, feeling tired and other symptoms after intermittent fasting.

Leave me a comment below if you have and I will speed back within 24 hours.

To Your Healthy Home Workout Success!

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Working Out And Intermittent Fasting

Intermittent fasting involves eating within a certain period and fasting the rest of the day.

Although there are several forms of intermittent fasting, the most popular is fasting for a 16-hour window.

Therefore, in classic intermittent fasting, you can only eat during a window of 8 hours per day, for example, from 12:00 to 20:00.

Since this method aims to reduce fat while you gain muscle mass, it is also called the Lean Gains method.

Besides 16/8 intermittent fasting, the following intermittent fasting methods exist:

  • One-Day Fasting you do not eat anything on a full day a week
  • Two-Day Fasting you do not eat on two days
  • Alternate Day Fasting Eat one day, fast one day
  • One Meal A Day 23/1 intermittent fasting, where you eat once a day

Whether there are additional benefits to combining Intermittent Fasting and exercise, we now take a closer look based on studies.

Tips For Working Out While Intermittent Fasting

Ease into it. There is no perfect plan that works for everyone, so try building up your workouts slowly as your body adjusts to this new way of eating. “If you’re used to eating beforehand, then you do an hourlong workout in the morning, that’s going to be a lot,” Cannon says. “But if you do like a 15-minute 20-minute workout, you might be able to get away with it in transition.”

Think about what time of day you prefer to work out. If you’re someone who only works out pre-8 a.m., you may need to adjust your eating hours so you can consume a meal directly after a cardio workout. If you’re a fan of afternoon workouts, that’s a sweet spot for weight training. Low-intensity workouts can be done at any time of day.

Be flexible with your eating window. Your friend who does IF may swear by an eating window of 12 p.m. to 8 p.m., but if you love your morning runs, this won’t work as well for you. You may need to try switching to a 9 a.m. to 5 p.m. eating window so you can fit in a post-workout protein shake.

Hydrate. Just because you’re going an extended period without eating does not mean you should skimp on water! “For somebody who’s intermittent fasting, something that’s really crucial is to make sure that if they’re going to do fasted cardio, they are hydrated,” Schehr says. Try to consume at least 72 ounces of water per daymore if you’re sweating a lot.

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What Are The Key Benefits Of Intermittent Fasting

  • Weight loss
  • Improvements in high blood pressure
  • Improvements in cholesterol
  • Whole-body detoxification
  • Reduction in oxidative stress and inflammation

Its important to note that while there is recent research that highlights the short-term benefits of intermittent fasting for weight loss and overall health, the long-term effects of intermittent fasting are unclear. More evidence is needed on the long-term effects of intermittent fasting before it can be prescribed for clinical use . Therefore, the best health strategy is to develop a healthy eating routine that works for your lifestyle while also incorporating regular exercise. Additionally, for elite athletes while intermittent fasting may be beneficial during particular training blocks, it is always recommended to consult your Sports Dietician or Physician prior to starting.

Tips For Exercising When Fasted For Weight Loss

Can You Workout While Intermittent Fasting
  • Opt for a program that incorporates both resistance training and cardio to burn fat while preserving muscle mass.
  • Do your cardio workout while fasted for maximum fat burning.
  • Drink plenty of water throughout the day and during your workout.
  • If youre struggling with energy, ensure youre replacing lost electrolytes.
  • Choose low-intensity activities such as walking and yoga when youre on a long fast to avoid fatigue and dehydration. Schedule your high-intensity activities during a feeding window or when you can refuel after your fasting periods.
  • Plan your post-workout meals carefully to ensure you are replenishing nutrients and facilitating the repair of muscles and tissues.
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    Disclaimers:

    In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you. Read more here.

    Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

    If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.

    You might also like:

    How To Work Out And Fast The Smart Way

    Other than timing your workouts so that they begin at the start or end of a fast, there are some other steps you can take to ensure that your workouts are effective while following IF.

    1. Load up on protein, fat, and carbs during your eating periods. Taub-Dix says that combining protein, carbs, and fats in your meals will help you feel fuller during your fast and give you energy for your workouts. “It’s important to replenish your glucose stores after a workout, so be sure to enjoy at least 15 grams of carbs. That’s a half-cup of pasta or a slice of bread,” she says. Go for lean sources of protein too, like grilled chicken, salmon, and grass-fed beef, and add some healthy fats, such as nuts and avocado.

    Taub-Dix also stresses hydrating before and during your fast, as some people confuse thirst with hunger. “Drink a smoothie that has a good combination of protein and carbs, so it’s easier to digest,” she says.

    2. Trick your brain into thinking you’re actually fueling up. If you’re new to IF and your body hasn’t adapted to using fat as fuel yet, Bacheyie says swishing or gargling a carb-heavy drink in your mouth and then spitting it out can reduce your perception of fatigue and trick your brain into thinking that you’re fueling it.

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    Also Check: How Many Days Should You Do Intermittent Fasting

    Which Is The Best Intermittent Fasting Weight Loss Program

    As just mentioned above, depending on a persons age, weight, and health condition factors, these are worth considering and I will personally choose the daily 16/8 diet plan.

    1. Is the 16/8 intermittent fasting plan right for you?

    Depending on your preference, you start as a daily plan, fast for 16 hours straight, then limit your eating phase to 8 hours during the day. It is less restrictive and could work for you in a long term to achieve your weight loss success.

    For example, try to eat from 9.00 am 5.00 pm where you have your normal breakfast, lunch and early dinner and then fast for the rest of the night until the next morning. Keep experimenting with the suitable time frame that fits into your busy schedule.

    Do not worry about skipping your favorite meal of the day breakfast. Your body will eventually slowly adapt and learn to this newly eating adjustment period of short-term fasting.

    2. Eat-stop-eat fasting plan is to get you to fast for full 24 hrs at least once or twice a week. Not really for the faint-hearted devotee! The idea is to have the same amount of that one meal on the next day after breaking the fast cycle.

    You can fast from breakfast, lunch or dinner, and it doesnt matter as long you are eating the same amount of food after fasting.

    3. Alternate-day fasting is giving you a longer fasted state where you are in full fast on the other day, then back to the non-fast state on the next day, and repeat the same method continuously.

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