Intermittent fasting, I’m sure you know, is the new trend in town. And rightly so – by adjusting your meal times and fasting for a few hours, you’ll be doing your body a surprising amount of favors.
However, the best results in terms of weight loss will only come when you add workouts to your routine as well.
But you may ask how will you do this when you’re fasting? Well, my friend, it’s not as crazy as you think. There are safe ways you can add exercise to your intermittent fasting lifestyle as well.
Here are 6 tips that will help you get your daily dose of physical activity while you are fasting without fainting or dying from fatigue –
#1. Plan Ahead
Intermittent fasting is a big change in your day to day life, so you shouldn’t be going into this whole thing blindly. Do your research properly and analyze your daily routine.
You’ll have to make careful choices based on how you usually function. I’m sure you don’t want your work, mental health, or social life to suffer in the long run, all in the name of losing weight.
It’s a good idea to consult an expert to fix a workout and fasting plan customized for you. You could also download some Intermittent Fasting Apps, to give you some extra help and motivation.
Some will give you advice on fasting and work out, others will present you with different plans, while there are also a few apps that will allow you to keep a diary of your whole food and exercise schedule.
A few of these even give you a social network and allow you to connect with others on the same path. These kinds of platforms help you to stay accountable and receive social support.
#2. When Fasting, Stick to Low-Intensity Cardio
You might be thinking that now is the time to go for full intensity workouts since you’re fasting. But this is a bad idea. You might end up exhausting yourself and feeling dizzy.
If your workout sessions are scheduled during your fasting hours, keep them to low intensity. Trust me, you’ll still lose weight this way.
Stick to things like walks, yoga, and short runs on the elliptical. In a light intensity cardio workout, you should be able to converse with other people during the workout, even though you’re fasting.
If you notice you can’t do this- you need to tone it down!
And if you want to do high-intensity cardio, make sure you’re doing it after a meal. The sooner you do a high-intensity workout after a meal, the better. This means you’ll have enough fuel for the workout, without causing your blood sugar level to drop.
#3. Stay Hydrated
Sure, you’re not supposed to eat for a few hours during intermittent fasting. But this doesn’t mean you’ll stop drinking water during that time too.
In fact, for the time you don’t eat, drinking water will keep you rejuvenated and energized. You’ll be able to do a lot more with your time if you’re not parched and dehydrated.
If you’re planning on working out, this is even more important. When you take part in a lot of physical activity, you’ll be sweating profusely. So you might get dehydrated you aren’t drinking enough water.
You should be drinking at least 72 ounces of water per day. This might even help your weight loss process by boosting your metabolism and causing more fat burning, as found in a study of 2016.
But remember, you’re not just limited to drinking water. You can get some low calorie, electrolyte drinks too, Sports drinks and coconut water are good options.
#4. Eat Healthy, High Energy Meals
So you’ve been fasting for a full 5 hours and now you want a meal meant for the Kings. Junk food and sugars are what you crave – and nothing will make you happier.
But just because you haven’t eaten for a few hours, doesn’t mean you get to eat whatever you want for the rest of the day! Having artificial sugars, cheesy and greasy fried food will ruin all the work you’ve done.
You’ll feel tired and uncomfortable, and it will make you feel worse during workouts. Instead, opt for healthy options and make sure to have enough proteins and carbohydrates.
These will give you the long-lasting energy you need to stay fit all day. It will also help you power through the workouts you are planning.
Usually, it is recommended to have a meal or snack three to four hours before exercising and two-three hours post-workout.
#5. Don’t Rush into the Challenge
Intermittent fasting may sound like a great solution to your weight problems. However, your meal times, activities, and body function will change, and this will impact your mood, energy levels, and overall lifestyle. So, workout during intermittent fasting isn’t going to be easy.
Don’t just jump on to the intermittent fasting train, and pile a bunch of workouts on it. Listen to your body, observe how you’re feeling and give yourself and your mind time to adjust.
Also, just because your favorite Instagram influencer says 12 pm to 8 pm is the ideal time for eating, and morning workouts are the best, doesn’t mean it will work out for you.
You might be better suited for a 9 am to 5 pm eating window, with 6 pm workouts. This all depends on what you have to do daily, and how comfortable you feel. So keep the regime flexible and be open to change!
Intermittent fasting can be life-changing, and when you add exercise to it – the body does show wonderful results! However, it will take some time to get used to it.
And the dangers of not doing it properly are very much real. Many people just delve into this trend, without giving it a proper thought. However, it often leaves them demotivated, mentally upset, and unhealthy.
The only way you’ll get your desired results is if you make smart choices, and practice fasting and exercising safely. And hopefully, the tips above have given you a good idea of how to do that.