Intermittent fasting, also called intermittent fasting, refers to a diet plan that alternates between “not eating” and “eating.” Those who fast voluntarily abstainon food for days or hours. During intermittent fasting you should continue to exercise or start doing so. It is possible to exercise while fasting, but precautions are necessary. In the following article you will learn more about whether you can combine intermittent fasting and exercise. We give you useful advice on how to do this correctly.
Intermittent fasting is more about when you eat than what you eat. With a traditional diet, you spread your meals throughout the day. This is not the case with intermittent fasting. Instead, you only eat at certain hours and fast during the others. The most common type of intermittent fasting involves fasting for a specific number of hours each day. Another option is to fast completely a few days a week.
You've probably practiced some form of intermittent fasting your entire life by simply sleeping. Consider intermittent fasting an extension of this because it is no more advanced.
If you've eaten three square meals and a few snacks a day your entire life, you might balk at the idea of going without food for an extended period of time. However, eating every few hours is a fairly modern concept. Since our ancestors lived as hunter-gatherers, they certainly couldn't sit down to a planned breakfast, lunch, and dinner. That's why regular fasting is in our genes.
Intermittent fasting and exercise: can they be combined?
It's okay to exercise while intermittent fasting because the key to weight loss and muscle building is not only calorie reduction and exercise, but also hormone optimization. Studies show amazing benefits of fasting alone, but combining intermittent fasting and exercise takes the benefits of both methods to a whole new level. This combination increases growth hormone levels and makes you more sensitive to insulin, keeping you young and slim.
Many people are obsessed with controlling how many calories they consume and how many they expend. They fear the muscle loss that can theoretically occur if you train without eating anything first. However, if you understand the positive effects that fasting has onthe body's own hormonesyou will find that intermittent fasting and exercise are not only okay, but are actually the optimal way to improve your health and body composition.
When do you train during interval fasting?
Exercising on an empty stomach increases the benefits of exercise and intermittent fasting. That's why it's best to exercise in the morning before breakfast. Exercising before breakfast means you are exercising during intermittent fasting. The fasting window begins when you take your last bite or drink (other than water) before bed and ends the next day after the first bite.
To achieve the maximum benefit, the duration of intermittent fasting should be between 16 and 18 hours. For example, eat between 10:30 a.m. and 6:30 p.m.
Ideally, you shouldn't eat right after a workout for the same reason you workout while fasted: hormone optimization. Studies show that even waiting two to three hours after a workout before eating helps you burn fat and replace the energy (sugar) you use.
This is how you can properly combine interval fasting and exercise
If your ultimate goal is to lose body fat and maintain your fitness level while doing intermittent fasting, you need to stay in the safe zone.
- Eat a meal close to your medium- to high-intensity workout. This way, your body has some glycogen stores that it can tap into for exercise.
- Stay hydrated: It is recommended during intermittent fastingto drink more water.
- Keep the intensity and duration low: If you push yourself too hard and feel dizzy, take a break. It is important to listen to your own body.
Intermittent fasting and endurance training
Endurance training while intermittent fasting is fine, but your performance depends on how well your body is adapted to burning fat. When you fast and exercise for the first time, you should expect your performance to decline somewhat. For example, if you are a competitive athlete and your competitive performance is your main goal, you should do it a few weeks before a competitionnotswitch to intermittent fasting.
Intermittent fasting and strength training
As mentioned above, if your daytime workout involves lifting heavy weights, you can do this while fasting, but you should eat a meal immediately following your workout. Unlike a short training session, lifting heavy weights puts so much strain on the body that immediate food intake is necessary. As with endurance training, intense workouts while fasting can reduce your strength in the short term as your body gets used to burning fat. For this reason, it is better that you postpone weight lifting until after eating.
