The Power Of The Flexible Fasting Schedule
Remember how I explained earlier that you dont have to break your fast at the same time every night?
What Im about to tell you now, is one of the most important things youll ever read when it comes to successfully achieving long-term fat loss.
And I want you to trust me on this.
Ive devoted four years to learn the hard way, through trial and error how to diet for fat loss and successfully stay below 10 % body fat year-round effortlessly, if I so chose to.
Okay, so whats the secret? Well, its actually pretty simple and very liberating.
And its to stop depending so much on willpower!
In fact, humans are terrible at depending on willpower, especially when trying to get lean.
The secret with the Flexible Fasting approach is that youll remove having to depend on willpower at the hardest part of the day to do so, which is during your evenings.
In fact, think of willpower as a battery
When you wake up your willpower is 100 % charged and you feel ready to crush your day.
At this time your battery is full.
During the day, you make thousands of decisions which all take their share of willpower from your battery.
At night, depending on the magnitude of your daily tasks your willpower status may look like this:
This is perfectly normal and why we need food, relaxation and sleep to replenish our system.
So, what does this have to do with getting and staying lean? Well, a lot!
See where Im going with this?
Now, dont worry.
Does Bulletproof Coffee Break A Fast
Bulletproof coffee seems to be all the rage these days, but Im not a fan.
Its essentially just pouring oil into your coffee, which has calories and therefore does indeed break your fast.
My view is that these are fat calories that should be saved for when youre cooking or meal prepping later in the day. Cooking proper meals like steak or fish or chicken with veggies.
Not for putting in your damn coffee.
Theres Really No Getting Around This So Well Just Come Out And Say It
Depending on the intermittent fasting schedule you follow, your exercise performance will most likely sufferat least for a while.
The good news: You dont need to stop working out. You need only find your sweet spotthat magical place where youre working out just enough and fasting just enough to meet your goals.
In this chapter, well give you a road map that can lead you to that place. Youll learn:
- How to organize your IF schedule around your workouts
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Planning Your Intermittent Fasting
For shift workers, the circle might work differently for 9-5ers. Therefore, matching an IF regime with a shift worker work schedule can help to rebuild your own circadian rhythm.
How to plan your fast is just the same as everybody else, and here is a basic step-by-step guide to help you choose a fasting plan.
Step 1. Choose a plan
This can be 14:10 or 16:8 to start with, then slowly build up the intensity if you need to. The longer the fasting window, the more intense the fasting plan is.
Step 2. Set your START & END time
Here are some things to consider as you set your windows:
Step 3. Plan your meals during the eating window
You must choose how many meals and when you have them. This can help you stick to the routine and eating window much easier while on a non-regular shift schedule. Aim for 2 main meals and 1-2 snacks. Generally, space your meals 2-3 hours apart, and finish eating at least 3-4 hours before your bedtime.
Here are some examples of three types of shift work schedules using a 16:8 fasting plan.
Types Of Intermittent Fasting
There are a number of different types of intermittent fasting. These include:
- 16:8: During 16:8 fasting, a person will not eat anything for 16 hours and then have an 8-hour window in which they consume food. During the 16 hours of fasting, people can consume
- 2016 study found that a prolonged fast of 13 hours overnight can potentially reduce the risk of breast cancer in females.
- Up-to-the-ninth-hour: During this fast, a person will not consume food for the first 8 hours of their waking day. From the 9th hour, the person can then eat.
- One meal a day : OMAD fasting involves picking one meal a day to eat and spending the rest of the day fasting.
- Alternate Day: As the name suggests, alternate day fasting is when a person eats food as normal one day and fasts on the following day.
If people want to change their usual eating habits, it is worth discussing this with a doctor or nutritionist, especially for a change such as fasting.
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Intermittent Fasting Worksat Least For Some People But Which Fasting Schedule Is Best
In this chapter, well take an in-depth look at that question. But first, we must issue a warning.
No single intermittent fasting schedule will work for all people in all situations.
Sorry. We wish it were different.
It would make everything so much easier.
In reality, the effectiveness of any IF schedule depends on the person following it. Well explore that ultimate IF truth throughout this chapter.
In addition to reviewing the top IF schedules, well help you figure out which one will likely work best for you or a client. Weve included specific advice for:
- Skip-a-meal fasting, which is exactly what it sounds like
- Alternate day fasting , or eating every other day
- 5:2 fasting, which is eating normally five days a week and restricting calories two days a week
- Fasting mimicking diets , or consuming half as much as usual for a few days to a week, then eating normally for 3-4 weeks
When I First Started Working Out I’d Do A Combo Of Cardio And Resistance Training
Id start with 20 minutes of HIIT cardio, followed by 45 minutes of resistance training. Then Id do 10 more minutes of light cardio at the end, stretch, and sauna.
Now I do a slightly different routine. I do a glute-focused HIIT cardio workout with a booty band around my lower thighs. I also do a 10-minute abs routine before my workout on back days. Then, I strength train for an hour to an hour and a half.
Once Im done, especially on booty days, I do a complete stretch for about 15 minutes. Stretching has been so important for me. It helps with soreness and growth. My favorite exercises are definitely all about the glutes: hip thrusts, sumo Romanian deadlifts, and Ive recently become addicted to doing kettle bell swings with a super band around my hips. The burn is real!
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Pointer #: Time Eating Around Workouts
As youll see throughout this ebook, theres no one best way to organize fasting and non-fasting periods. Self-experimentation can show you what works best for you.
However, most people find they do best when they schedule their workouts on the days theyre better fed. It allows them to have enough energy for workouts as well as nutrients for recovery.
In this regard,the intermittent part of IF can work more effectively than a standard caloric deficit.
For instance, if you were cutting calories by 75 percent three days a week and eating normally on the other four, your workout schedule might look like this:
|Low intensity only|
Tips For Fighting Appetite
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.
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The Answer Is No And Heres Why:
During a workout, you break down your muscle fibres and deplete your glycogen stores which can leave you feeling sore and fatigued. Because your feel tired and your muscles are sore, it would make sense to eat right away, right?
WRONG! There are actually NO BENEFITS of eating right after your workout!
Fuel Your Workouts With The Right Meal
You might need to provide your body with the right energy source to support your workouts.
That is why timing your workouts to your feeding periods might be the best option for you.
You might find that working out right before you break your fast might be a great option for you.
However, what you eat right after exercise might be almost as important as working out for achieving your goals.
If gaining muscle mass is a high priority on your list then your body needs protein to support muscle repair. After your strength training exercises for muscle gain, you could fuel your body with a protein shake.
Intermittent fasting does not mean that you are starving your body and you should still try to get proper nutrition during your eating window.
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Do You Lose Muscle Mass While Fasting
It is unclear whether fasting results in muscle loss, as research reveals mixed results.
A study even found that intermittent fasting may be more effective at maintaining lean muscle mass than other diets, although more research is needed. But overall, it seems unlikely that intermittent fasting will cause any more muscle loss than other conventional diet regimes.
How To Get Started
Getting started is simple.
In fact, chances are youve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.
The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.
However, you dont need to necessarily follow a structured plan.
An alternative is to fast whenever it suits you. Skipping meals from time to time when you dont feel hungry or dont have time to cook can work for some people.
At the end of the day, it doesnt matter which type of fast you choose. The most important thing is to find a method that works best for you and your lifestyle.
The easy way to get started is to choose one of the methods above and give it a go. Stop immediately if you experience any adverse effects.
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Inflmmatory Health Benefits Of Intermittent Fasting
Studies on alternate day fasting and modified fasting have shown improvements:
- Inflammatory markers, including c-reactive protein , tumor necrosis factor and brain-derived neurotrophic factor
- Improved fasting insulin levels.
- These fasting models showed reductions in fat cell size, cell proliferation, and levels of insulin-like growth factor in rat models.
In summary, intermittent fasting may help reduce systemic inflammation.
Schedule #: Fasting Mimicking Diets
Fasting-mimicking diets are similar to the 5:2 diet, except the time scale is longer:
- The low-energy period usually lasts around 3-7 days.
- Its done less often, generally once every 3-6 weeks.
What it involves
In practice, an FMD might include 1 week of low energy intake, say around 50 percent of normal needs, then 3-4 weeks of normal energy intake. Repeat.
People who benefit
This is an advanced fasting schedule that works best for people who have already mastered 5:2 eating or another less intense protocol.
Its ideal for people whose lifestyles reinforce the fasting schedule. Consider the life of a long-distance trucker who spends a week on the road followed by a couple weeks at home. Such a person might decide to eat very little while driving.
Why? For one, theyre quite sedentary, so their body doesnt need as much energy. Two, they may be incentivized to drive as long as possible and not want to take lots of breaks.
Then when that trucker arrives home, they might eat more normally.
If you try it
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How To Work Out While Fasting: Tips For Your Success And Safety
Here are some tips that will help you stay healthy and reach you fitness goals :
- If you are a newbie, it is better to opt for low-intensity types of workouts. In this way you wont lack that much energy.
- It is critical to be attentive to what your body is trying to tell you. This is important, as you may start feeling bad during your training sessions. If you are attentive to yourself, youll avoid injuries and a number of health issues.
- It is vital to stay hydrated all the time during your fasting period, eating-windows and training sessions. In this way youll replace the fluids your body loses during exercising. Drink even more water on your fasting-days. By the way, some coconut water or other electrolyte-containing beverages may help to replenish the electrolyte levels of your body, youll just want to avoid those with sugar if you are fasting.
- Take into consideration the type of fasting. The longer you are fasting, the lower the intensity of your exercises should be.
- Pay attention to the link between your workouts and macronutrients. For instance, if you opt for strength training, your body will need more carbs. High intensity interval training and other cardio workouts need less carbs.
- If you opt for lifting weights, it may be better to do it during your eating window and then eat high protein meals afterward to preserve and help build your muscle mass.
- Always discuss your plans with your doctor.
Benefits Of Exercising During Intermittent Fasting
Intermittent fasting has become a popular way for people to lose weight and it has brought great results for many.
Exercising during intermittent fasting seems like another way for people to maximize the weight loss potential of this otherwise effective weight-loss diet.
Some studies observe significant weight loss in people who exercise in the fasting state over those who eat before their workout.
However, there is no consensus on the matter because there are other studies that do not observe a significant difference in the weight lost from exercising well-fed or during fasting.
The bottom line:
Do what is best for you. If you feel like maximizing your weight potential during your fast, you could try it out with your doctors approval. However, you should ensure you are following the safety guidelines above.
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The Last Take On Fasting Workout And Weight Loss
Intermittent fasting and workout are the best ways to lose and maintain weight suggested in various studies. Welton S, Minty R, ODriscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb 66:117-125 Hottenrott, Kuno et al. Exercise Training, Intermittent Fasting and Alkaline Supplementation as an Effective Strategy for Body Weight Loss: A 12-Week Placebo-Controlled Double-Blind Intervention with Overweight Subjects. Life vol. 10,5 74. 21 May. 2020
Moreover, they improve heart health, lower and maintain blood sugars, improve lipid profile, and may treat diabetes and obesity without medication.
So, if you want to lose excess fats effectively, you can do aerobic training with intermittent fasting.
But, weight loss is only possible if you consume fewer calories than your body uses throughout the day.
You can manage your calorie consumption by eating low-calorie foods that fill you up, fasting, and exercising.
Moreover, you can use supplements to speed up your weight loss. Ive made a list of some best supplements you can include in your diet. So you can check it out if you like.
Note: If your weight is average, you dont need to work out while fasting.