How does intermittent fasting work?
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and last for the remainder. Or, you might choose to eat only one meal a day, two days a week. There are many different intermittent fasting schedules.
Intermittent Fasting Benefits?
Research shows that intermittent fasting periods do more than burn fat, it also affects the body and brain:
Thinking and Memory - Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
Heart Health - Improves blood pressure and resting heart rates as well as other heart-related measurements.
Physical Performance - Young men who fasted for 16 hrs. showed fat loss while maintaining muscle mass. It can also lead to better endurance in running.
Diabetes and Obesity - In six studies, obese adults lost weight through fasting. It can also help boost metabolism or "stand stills" in weight loss journey.
Intermittent Fasting and Exercise!
You can maximize the benefits of burst training and intermittent fasting by combing the two, cardio and weight training, for a multi-therapeutic approach.
Cardio and weight training can also be performed in a fasted state, but your performance may suffer slightly in the short term.
The best time to incorporate exercise while fasting is early in the day in order to match the body's natural circadian rhythm.
Unless you are participating in a heavy weight session or endurance cardio, you can benefit hormonally from fasting after your workout, for up to two to three hours.
To reap the most benefits, the length of your intermittent fast should be between 16 to 18 hours. For example, eat between the hours of 10:30 am and 6:30 pm, or 12 pm to 8 pm.
Many people think intermittent fasting can be dangerous, but it is OK. In fact, it is extremely beneficial for hormone optimization (which is the key to many health benefits, including improved
body composition) and weight loss.
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