How to Exercise During Intermittent Fasting

Intermittent fasting is about not eating during specific hours of the day and reducing calorie intake on selected days of the week. Fasting has a lot of advantages to give to those living a fit life. One - is it makes you burn more fat. Two - it changes your metabolism which slows down aging.

However, these advantages come also with some negative effects. Your workout performance may deteriorate, muscle-building will be hard, and you increase the risk of passing out at any time.

That’s why it’s important to do your fasting and workouts right. Here are a few important tips to remember.

1. Find your best workout time

We perform our workouts at high efficiency depending on the hour of the day. It’s also the same as we fast. You either feel at your best before, during, or after the 8-hour eating period. One way to know this is to pay attention to when you’re more energetic.

2. Choose a workout based on your macros

If the foods you’re eating are a healthy mix of carbs and protein, it’s good to follow it with short cardio and strength training. For a full high-intensity interval training (HIIT) cardio session, it’s advisable to go for a high healthy carb diet. Protein-rich foods are best to be accompanied by strength training.

3. Eat meals close to moderate and high-intensity workouts

Some women might feel energetic the whole day. If you’re one of these types, you should fill yourself up before your moderate and high-intensity exercises. This is to give you enough or more fuel for challenging workouts while still having extra energy for post-workout activities.

4. Stay hydrated and keep your electrolytes up

Intermittent fasting is just about avoiding to eat, not avoiding to drink. Dehydration makes you feel tired quickly and this messes with your concentration. Water helps a lot in boosting your energy because it keeps your blood oxygen flow in good condition.

Electrolytes help retain water in your body. So drink more than 8 glasses of water a day. Add a bottle of sports drink as well.

5. Keep your workout intensity low and durations short

Are you a light-eater? If you are, then plan your workouts to be simple and brief. High-intensity and long-duration workouts will not only burn your latest meal but will also deplete your glycogen stores. Exercising more than your energy level will only cause you to feel light-headed and worse - pass out.

6. Don’t skip strength training

It’s important to continue your strength training to spend the fuel from your meals even if gaining muscle mass is hard. This will also keep your muscles firm and avoid skin sagging. Just follow tip #5 - keep the duration short and the intensity low to prevent yourself from getting dizzy.

7. Listen to your body

Fasting and working out isn’t for everyone. If you’re easily tired, find it hard to sleep at night, out of focus, or are feeling like hell in general, don’t exercise while fasting. Forcing yourself will only expose you to health risks and injuries.

When you attempt to exercise while intermittent fasting, notice the changes in your energy levels first before fully implementing your plan. Always leave some strength to perform other daily activities such as work, school, or parenthood. If this weight-loss strategy affects these aspects of your life, abandon it for it’s not a worthy program to follow. Find a different fitness regime to pursue.

There are other ways of losing weight or maintaining a beautiful pro cheer body. These articles will teach you how:

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