Intermittent Fasting For Weight Loss: A Beginners Guide To 16:8 by Robert Paxton

Intermittent Fasting For Weight Loss: A Beginners Guide To 16:8 by Robert Paxton

Author:Robert Paxton [Paxton, Robert]
Language: eng
Format: mobi, pdf
Publisher: Mobilyze Health & Fitness
Published: 2018-04-26T21:00:00+00:00


Factor 2: Exercise

The obvious second part to the puzzle is exercise. Exercise has many

wonderful benefits. It can help with depression and anxiety, while also

helping you to attain your aesthetic goals. Exercise is also going to play a part

in the balancing of the hormones mentioned earlier. Exercise promotes the

production of HGH, but will also help drain glycogen stores quickly.

What is the best exercise when fasting?

It is popular belief that long drawn out cardio at a steady pace is the best way

to burn fat. In my experience, this is not the case. Although it has its benefits,

when it comes to burning fat and the IF lifestyle, I’ve had far more success

with HITT training for both female and male clients.

High Intensity Interval Training (HITT)

If burning fat is your mission I recommend HITT training. Fast paced

workouts that can be done in 30 minutes make this ideal for someone with a

busy lifestyle. HITT can be done with bodyweight exercises, barbells,

kettlebells and dumbbells. I usually look to use exercises that use more than

one muscle group. For example, a row rather than a bicep curl. The name of

the game is short bursts at near maximum effort. Below are some guidelines

you can play with. They are meant as guidelines, not gospel!

➢ 20 second exercise – 10 second rest (Advanced)

➢ 10 second exercise – 20 second rest (Intermediate)

➢ 10 second exercise – 30 second rest (Beginner)

Rounds:

➢ 8+ (Advanced)

➢ 3-6 (Intermediate)

➢ 1-3 (Beginner)

Number of exercises:

➢ 7+ (Advanced)

➢ 5-6 (Intermediate)

➢ 3-5 (Beginner)

Example workouts

Beginner

Intermediate

Advanced

➢ Squat

➢ Burpees

➢ Burpee/ High

➢ Running on the

➢ Weighted squat

Jump

spot

Press Up

Box Jump

➢ Star Jumps

Medicine Ball

Kettlebell Swing

Slam

➢ Clean & Press

➢ Battle Ropes

➢ Battle Ropes

➢ Kettlebell Row

Fasted Exercise

As you now know, during your fasted state blood glucose levels drop and

glycogen stores are depleted. Without a ready supply of these easily available

sources of energy, the body must adapt and pull from the other source of

energy that is available – fat.

According to John Rowley, Wellness Director for the International Sports

Science Association (ISSA), exercising when hungry has one main

advantage; increasing your body’s ability to burn more fat. He says, “The

less glucose you have in your system the more fat you will burn.”

Founder and CEO of Diet Free Life, LLC, Robert Ferguson, M.S., C.N,

supports Rowley’s insight. He says, “Your muscles don’t have much sugar to

draw from so you are more likely to tap into your stored energy, which means

releasing and burning what I refer to as surplus fat,”

After exercising while hungry, it is recommended that you have a post

workout meal, which means that you should schedule your meal to fall an

hour or so after your workout. Most of the food that you consume will not be

stored as fat, as it normally would. Most of it will be burned as energy to aid

in the recovery process.



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