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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