Combining intermittent fasting with exercise has numerous advantages. Continue reading to find out why this combination is advantageous.
Losing weight is more than just what you put - or don't put - in your mouth. Whether you are a first-time exerciser, a weekend warrior, or a seasoned athlete, regular exercise is essential for long-term weight management success.
Many people like to start their days by going for a run, going to the gym, or watching a cardio video. What to do about exercise is a legitimate problem for women who begin intermittent fasting. We were constantly instructed not to exercise on an empty stomach.
When women on a regular eating pattern (3 meals a day with snacks in between) increase their heart rate on an empty stomach, they frequently report feeling lightheaded or queasy. Women who practice intermittent fasting, on the other hand, do not experience these effects. In fact, individuals soon feel rejuvenated, with increased endurance and stamina.
The Advantages of Combining Intermittent Fasting and Exercise
Here are some of the wonderful advantages of working out while fasting.
1 You Burn More Fat-Research shows that exercising while fasting can help you burn up to 20% more fat. You would need a lot more workouts to achieve the same outcomes.
2 You Reduce Insulin Resistance-Insulin resistance is associated with metabolic illness (pre-diabetes). A waistline of more than 35 inches is a probable indicator of insulin resistance in women. Intermittent fasting has been shown in studies to lower insulin resistance.
3 You Don't Gain Weight When You Indulge-Many people discover that they may enjoy their favorite foods or second helpings guilt-free in their eating window.
4 You cause the Human Growth Hormone (HgH) to be released—the release of this hormone results in increased fat-burning and anti-aging advantages.
Best Practices for Including Workouts in Your Intermittent Fasting Plan
The type of exercise you pick will influence the timing of your fasting and feasting. Depending on which workout you do each day, you may need to be flexible with your fasts.
Low-intensity workouts are ideal for women who are new to intermittent fasting and can be planned throughout their feasting or fasting window. To ease yourself into more difficult workouts while fasting, try Pilates or Yoga before eating.
Cardio Activities-Fast cardio is excellent for fat loss. Wait for 2 to 3 hours before eating if you feel good afterward. These few hours allow for an increase in the Human Growth Hormone, which aids in fat burning. Running, riding, or any activity that raises your heart rate for an extended length of time are all terrific options.
Strength/Weight Training-Try to undertake any workout that involves growing muscle mass or strength before breaking your fast or early in your meal window. When your body is properly fuelled, it can heal without causing muscular breakdown. Grab some hand weights, use the gym machines, or do bodyweight exercises like squats and pushups.
High-Intensity Interval Training (HIIT)-This cardio/strength workout should be done immediately before or after breaking your fast.
Food Selection for Workout and Non-Workout Days
The last meal you consume the night before exercising influences how you feel during your workout the following day. Dinner should consist of protein and lipids rather than simple carbs like pasta. If you intend to exercise before your first meal the next day, protein and fat will supply additional sustenance.
It is also vital to consider what you will eat for your first meal of the day. To maintain a healthy fast, consume proteins (lean meats, nut butter, tofu, eggs), complex carbs (quinoa, oats, brown rice), healthy fats (avocado, coconut oil), and vegetables/low-glycemic fruits with high fiber (broccoli, artichokes, swiss chard, berries, apples) throughout your eating window.
For workout days, more complex carbs are required. On rest days, more protein, vegetables, and lipids are required.
Important considerations when working exercise while fasting.
1 Slowly begin your routine, paying special attention to how you feel when exercising fasted. There will be a period of adjustment, but listen to your body and feed it if necessary.
2 If you notice yourself growing dizzy while exercising, eat something light and try exercising in the afternoon within your eating window.
3 Maintain constant hydration! Before, during, and after exercise, drink lots of water. For a more intense workout, try mixing peppermint oil into your water (4). Adding peppermint oil will not disrupt your fast.
4 Don't exercise too close to bedtime because activity and eating can disrupt sleep.
In conclusion
Intermittent fasting plus exercise can be a potent combination for long-term weight loss. Depending on the type of workout you want to undertake each day, you must determine when and what to eat to get the most benefits. Slow down and listen to your body. Stop if you begin to feel ill. Otherwise, embrace the many advantages that working, exercise, and fasting can provide.