If you're new to Intermittent Fasting and you're looking to maximize your weight loss results, you'll want to make sure you're strategically timing your workouts. Today, I'm sharing the best time to workout while Intermittent Fasting in order to burn fat faster.
The Best Time To Work Out While Intermittent Fasting
The best time to work out while Intermittent Fasting is during the fasting window. When you're fasting, the fat storing hormone (insulin) is low, while the fat burning and muscle protecting hormone (growth hormone) is higher.(1) This combination helps the body to prioritize using fat as fuel during the workout while protecting the muscles from breaking down.
On the flip side, during the eating window insulin is naturally higher and growth hormone is low. This higher insulin level turns off lipolysis (fat breakdown) and causes the body to primarily use carbohydrates as a fuel source instead.
With a body recomposition goal of losing body fat while gaining muscle, it's important to prioritize and double down on the fat burning state by exercising during the fasting window.
However, if your schedule doesn't allow for exercising during the fasted state, you can still reap fat burning benefits from a "fed" workout. Simply by performing resistance training exercises, such as body weight or dumbbell workouts, you can help the body become more insulin sensitive.(2) Improving insulin sensitivity makes it easier for the body to shift back into a fat burning state.
This is why the 21 Day Intermittent Fasting Program includes a follow along resistance training workout plan in order to maximize fat burning regardless of when you can get your workout in during the day.
Is It Okay To Workout While Intermittent Fasting?
A common concern is that you can't work out while Intermittent Fasting because this can lead to muscle loss or low energy levels. Low energy levels during the fast is common during the first few days of using Intermittent Fasting because the body is transitioning over to using fat as fuel. During this transition period, you'll want to focus on lower intensity exercises - such as walking, yoga and light cycling - to help ease the body into exercising during the fast. After the initial transition period, the body can now more easily gain access to our internal fat sources to use as fuel during the workout.
In fact, you can check out other men and women's experiences of increased energy levels with Intermittent Fasting HERE.
Regarding muscle loss, this can occur... if you don't get enough protein during your eating window. But muscle loss can occur regardless of if you're fasting or not if you're not eating enough protein throughout the day. Protein, and specifically complete protein sources, are required to repair the muscle after a workout and achieve a body recomposition goal.(3) So as long as you're properly breaking your fast with protein, fat and fiber and getting enough protein throughout the day, you'll be able to provide the amino acids necessary to repair your muscles post workout.
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Keto Coffee Cheers,
Autumn Elle Nutrition