Intermittent fasting is one of the newest trends in the fitness industry. Everyone who is fascinated by this trend is wondering about how to exercise while you are fasting and tips to do it successfully. In this article, let’s take a look at some intermittent fasting exercise & diet tips that you can use if you are a beginner.
What Is Intermittent Fasting?
Intermittent fasting is a diet schedule that refers to a cycle of eating and fasting. There are several reasons why people might choose to do fasting and fasting is also good for our body. While you are doing intermittent fasting, you still feel like continue working out daily which is also a great thing.
How Effective Is Intermittent Fasting For Weight Loss?
Weight loss is one of the most popular reasons why people choose to intermittent fasting. Fasting makes some significant changes to your metabolism that enable you to lose weight. Other than that, there are some other ways by which intermittent fasting can help you to get rid of body fat.
How intermittent fasting helps with weight loss:
Intermittent fasting makes sure that you consume fewer calories each day which is the best way to lose fat.
Fasting leads to a significant increase in the production of growth hormone in your body which helps you in muscle gain and weight loss.
It facilitates a decrease in insulin levels of your body which is another major factor in reducing weight faster.
There is noticeably faster metabolism which alters the way energy is stored in your body.
Intermittent fasting is a better way to retain muscle mass which makes it more interesting to fitness lovers.
10 Intermittent Fasting Exercise & Diet Tips For Beginners
You have to be extremely careful while doing any intermittent fasting exercise or dieting to make sure there are no side effects on your health. Some tips might come in handy while you are doing intermittent fasting.
Here is a list of 10 Intermittent Fasting Exercise & Diet Tips For Beginners that will enable you to get the most out of fasting:
1. Choose the type of exercise you wish to do carefully
If you wish to see faster results, you might feel like doing the hardest exercise possible which is not at all a good idea. It is okay to test your body limits but at the same time, you have to make sure you are in the perfect condition to workout better.
The type and form of intermittent fasting exercise completely depends on the type of intermittent fasting you are thinking of doing. Doing some studying and research beforehand will allow you to pick a set of exercises that are good for your health and fasting schedule. If you want, you can also discuss with a fitness trainer to make sure you are doing the exercise that is the most beneficial for you.
Just in general, it is important to keep yourself hydrated while you do a lot of physical activities. While you are doing intermittent fasting as well, it is suggested that you drink a lot of water.
While you work out, it is normal to forget to drink water frequently throughout the day. In that case, you have to set alarms or remind yourself in some way to drink it every few hours or minutes. It will help you to gain some of your energy back and also relax after a tiring intermittent fasting exercise session.
3. Eat meals that will enable you to exercise properly
Since you are cutting down the amount of food you will have, you have to eat food that provides all the nutrition that your body needs. It should be fulfilling and give you the energy to work out for a good amount of time. Food is a major part of intermittent fasting so you have to get that correct to make it a success.
Once again, whether you should eat before or after your intermittent fasting exercise completely depends on the type of fast. Make sure to eat a decent meal in your eating time. It is suggested to eat before you do a high-intensity workout so you don’t feel exhausted during it.
4. Start slowly instead of forcing yourself into working out
The first few days, you will find yourself struggling when you start any intermittent fasting exercise as your body will take some time to adjust to the new eating schedule. Which is why you should slowly introduce yourself to exercising so you don’t get overwhelmed.
Start with some simple exercises to get used to working out each day. As times passes, you can slowly increase the intensity or the workout time if you want. You have to slowly build a routine that works for your health goals and plans.
5. Give yourself enough time to cool off and relax
While doing any intermittent fasting exercise, you might feel like you don’t have much energy at the start. It is important to take short breaks in between to make sure you don’t tire yourself out and make yourself hate working out.
Take some time to relax if you are out of breath or feel tired. Say motivating stuff to boost your confidence and to get back into workout mood. Breaks are essential so you can spend more time exercising and get more benefits.
6. Having enough electrolytes in your body is also needed
This is one of the most important intermittent fasting exercise and diet tips a beginner needs to follow. Along with water, it is necessary to consume other liquids throughout the day to keep your electrolytes levels up. Fasting often causes a lack of electrolytes in your body which is why you need to keep an extra eye on it.
Coconut water is considered a great source of electrolytes so have some of that if you can. Avoid drinking things that have a lot of sugar in it as it is like a waste of your fasting. As long as you consume something that has minimum calories, you will be able to balance electrolytes in your body just fine.
7. Plan out everything (including when you want to exercise)
Planning is always a good thing to do whenever you decide to start doing something new. Knowing things ahead of time reduces the chances of making mistakes and improves results.
Figure out in advance which time of the day you want to do intermittent fasting exercise and try to follow that schedule the best you can. Decide when you want to eat and what you want to eat well in advance so you are prepared before you start fasting and working out. You will notice the ease in working out when you plan out every little thing.
8. Make sure to sleep enough to restore your energy
If you do some prior research, you will see that people who don’t get enough sleep tend to eat more than a normal person. That doesn’t mean you just eat your meals and go to bed because that’s also not a good practice.
Intermittent fasting exercise can burn out your energy which is why you need to sleep to let your body regain that energy. Fasting reduces the amount of food you eat so your body is trying to find other sources to gain strength. Sleeping a good 7-8 hours allows you to digest your food properly and prepare your body for working out the next day.
9. Keep changing your workout routine to keep it interesting
You need to enjoy waking up each day and work out for a specific amount of time. This will make you feel inspired to continue your fasting and experience a positive change in your health.
One way to keep things interesting is to experiment with different routines you can do. There are multiple types of expert suggested intermittent fasting exercise routines available. You can keep altering your workout routines to make sure there is always something new to do.
10. Listen to what your body and mind wants from you
Intermittent fasting is a kind of change that you will have to do for a few weeks to get your body used to it. It is recommended that you pay close attention to yourself to make sure your mind and body are happy with everything you are doing.
Don’t push yourself too hard when you know you are exhausted or in need of a break. Stop doing things when you are feeling down and take some time to learn what your body needs. If fasting and exercising are making you unhappy, there is no point in doing it anyway. So learn to read your own mind and put your happiness before anything else.
Conclusion:
Intermittent fasting exercise is a huge part of the craze that has been going around the internet for a while now. Fasting is a scientifically proven way to lose weight and exercising during it is a good way to stay healthy.
Through this guide, we have explained what is intermittent fasting and it’s advantages. We also discussed some intermittent fasting exercise & diet tips for beginners that we hope you find helpful while you are on your fitness journey.
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