Intermittent Fasting and working out is undoubtedly a powerful tactic to shed off the fat of your body. Before anything, it is important to understand what it is. Intermittent Fasting comprises different cycles of fasting and non-fasting. For instance, some people may have a schedule of eating for 6 hours and then staying hungry for 10 hours. The meals that they consume during the non-fasting hours also vary. Intermittent fasting is a popular method these days to reduce weight and get back in shape.
How Will You Define Intermittent Fasting (IF)
Majority of us face obesity problems due to the meals we eat, and the schedules being followed. As a result of no exercise and unhealthy eating, our weight keeps piling up. If you are not working out or a fitness plan is not a part of your routine, what is the best way out? This is where Intermittent Fasting comes into play. The following points define what it is. A person practicing intermittent fasting should develop a schedule or diet routine. This would show the number of hours he would eat and the fasting duration. Normally, people fast for 16 hours a day and following this practice twice a week. This per day duration can stretch up to 24 hours depending on the access weight.
The meals consumed during the non-fasting hours are also important. You cannot eat down burgers, fast foods, and oily stuff every now and then. In a nutshell, intermittent fasting is a combination of staying hungry for some hours and then eating healthy food during permissible hours.
The Popular Method of Intermittent Fasting for Weight Loss
There are several methods for intermittent fasting. Let us have a look at the most important ones.
1. The 16:8 method
Following this method, you need to fast for a duration of 14 to 16 hours every day. This again will lead to exceptions if you have any health restrictions like taking daily medicines after a meal. You can plan a routine according to your medical intake. During the remaining 8 to 10 hours, meals can be taken. Here, some people eat twice a day while others keep consuming small food chunks after short intervals.
2. The 5:2 method
A lot of people opt for this method since it works according to the number of days and hours that do not matter. According to this method for intermittent fasting, you can eat normal meals 5 days of the week. However, in the remaining two days, strict calorie control needs to be followed.
How Intermittent Fasting Affect Your Daily Lifestyle
Intermittent fasting has a positive impact on our daily lives. It defines the standard of health, improves fitness level, and increases physical freshness.
- Reduced Weight
Obesity leads to several medical problems including heart attacks, cholesterol, and diabetes. Therefore, it is important to stay in shape particularly if you are aging. At times, people consume risky medications to shed off the additional flab. This can have major negative impacts. However, intermittent fasting is healthy, and you can get back in shape simply by controlling what you eat and when you eat. Particularly, if you are concerned about how to shrink belly fat overnight, intermittent fasting is a commendable tactic.
- Less Risk of Diabetes
Diabetes is a major problem these days and impacting people of all age groups. However, a major reason is the eating habits that people follow regularly during their lives. Intermittent Fasting restricts the period for consuming food. This helps in avoiding the increase in weight and the risk of diabetes is eventually lowered.
The Effective combination of Intermittent Fasting and Working Out
A lot of people do not know that intermittent fasting and working out create a productive combination for weight loss. The reason being that when you are eating for fewer hours, the fat level automatically drops, and weight stays under check. However, if you are exercising at the same time, muscular fitness will improve, and the body would get into shape more quickly.
Having tea during intermittent fasting is very helpful as it helps in reducing calories. However, you need to keep a check on sugar intake. Fasting tea for intermittent fasting is unsweetened and without milk. In a nutshell, having black tea without sugar is appropriate.
Planning Your Workout While Intermittent Fasting & Eating
Working out is quite important and helpful along with intermittent fasting. However, you need to plan it out. Develop a schedule highlighting the workout duration, exercise types, and overall fitness regime. Again, overstressing can be a problem and every individual should check his or her physical ability while developing the workout routine.
Intermittent Fasting Workout Schedule
The time frame for exercising/working out during intermittent fasting is very important and you need to keep a check on that. In most cases, working out with fasting requires few conditions to be fulfilled. For instance, you should stay hydrated to avoid weakness. Similarly, meals should be consumed following the workout type. If you are opting for a high-intensity workout, ensure that there is not a lot of gap between taking the meal and exercising.
Intermittent Fasting and Morning Workouts
Intermittent Fasting and Working Out in the morning is a good alternative but preferably it should be done as soon as you wake up. Along with that, avoid weightlifting as it is not a good option while fasting. Cardio is the most recommended workout option when with intermittent fasting.
Intermittent Fasting and Working Out at Night
Working out at night is never a good option particularly if you are intermittent fasting. It can hamper sleep levels and create insomnia in the worst cases. It is not a good practice to work out during night hours.
How do Intermittent Fasting and Workout help you to stay active and Productive?
Intermittent fasting helps in reducing weight, which is the biggest cause of lethargy. People on the heavier side find it very hard to work actively on something. They have less stamina which is why they get tired. This form of fasting reduces weight and increases physical fitness. Hence, it becomes easier for people to work for longer hours and accomplish tasks without unnecessary delays.
What People Want to Know About Working Out While Fasting?
There are several queries that people have when they are doing intermittent fasting for the first time.
- A lot of people have questions about the best time for working out is along with intermittent fasting. Morning is the best time to work out whether you are fasting or not. It helps you lose weight as well. During night hours, working out increases the energy levels of the body when they should be comparatively low. This disturbs sleeping patterns.
- Heavy workouts primarily weightlifting are not recommended during intermittent fasting. Cardio is a lot healthier as it does not exert a lot of pressure and one can do it easily with an empty stomach.
Can You Do A Workout While Fasting?
There is nothing wrong with working out when you are fasting but the kind of exercises you pick up the matter a lot. For instance, chest and bicep weight lifts are not a good choice. Cardio while fasting is healthy and does not impact the overall body state.
What can I drink during intermittent fasting?
Soft drinks and artificial juices should be avoided. Fresh juices without any sugar content are a reliable option. Along with that, tea without milk and sugar is recommended.
Can You Exercise in A Fasting State?
Exercising is beneficial but not heavy workouts. Cardio is a good option for working out on an empty stomach.
Can I Exercise on an Empty Stomach?
Exercising is possible with an empty stomach, but hydration is important. Make sure that you drink sufficient water.
When to Work Out While Intermittent Fasting?
Working out in the morning is the best time. This is because the body is fresh after a night’s sleep so the level of physical activeness is high.
Intermittent fasting and working out doesn’t only help you in losing weight. Together this strategy, help you lift your mood in the positive direction. So if you are struggling with weight loss and mood swings, all you need is intermittent fasting and working out.