Nutrition

Fasting, Training, and Eating

A lot of people will see results with intermittent fasting on its own. They do a good job of eating during certain windows, and when they eat, they make
sure that their food is full of nutrition. But if you would like to enhance your results and burn extra fat, then it is important to add some workouts to your routine. This chapter will take a look at the steps that you should take to properly train and exercise while on the intermittent fast.

In fact, a study recently conducted by a Sport and Health Sciences Institute in Sweden shows that reducing the overall number of carbs in your diet allows your body to burn calories more effectively and increase muscle growth potential. In this study, ten elite level cyclists went through an hour of interval training, going at about 64 percent of their maximal aerobic capacity. They either had low or normal muscle glycogen levels that were achieved before diet or exercise intervention.

Ten muscle biopsies were taken before exercise, as well as three hours after they were done with exercising. The results showed that exercising while in a glycogen depleted state was able to increase mitochondrial biogenesis. This is the process by which new mitochondria can form inside the cells. The authors of the study believe that exercising on a low glycogen level diet may be beneficial for improving muscle oxidative capacity.

Part of what makes working out when you are currently in a fasted state
effective is that the body has some mechanisms that help to preserve and
protect the muscles from wasting itself. So, if you are low on fuel for a
workout, which you naturally will be when you are on an intermittent fast,
your body will start to break down some of the other tissues, but not the
the active muscle that you’re using.

Exercising while preserving your muscles

Many experts agree that about 80% of the health benefits that you gain from a healthy lifestyle comes from your diet. The rest will come from exercise. This means that you need to focus on eating the right foods if you want to actually lose weight. However, it is important to realize that both exercise and eating well are necessary.

Researchers studied the data from 11 participants who were on the show
“The Biggest Loser.” The total body fat, total energy expenditure, and the resting metabolic rate of the participants were measured three times. These
were measured at the start of the program, after six weeks, and then at 30
weeks. Using a model of human metabolism, the researchers were able to calculate the impact of diet and exercise changes in resulting in weight loss to see how each one contributed to this goal.

Researchers found that the diet alone was responsible for most of the weight loss. However, only about 65 percent of that weight loss was from body fat. The rest of the reduction in body weight was from lean muscle mass. Exercise alone resulted in fat loss only, along with a slight increase in lean muscle mass.

According to the National Institutes of Health, “The simulations also suggest that the participants could sustain their weight loss and avoid weight regain by adopting more moderate lifestyle changes – like 20 minutes of vigorous daily exercise and 20 percent calorie restriction – than those demonstrated on the television program.”

Open the next page to see more about Exercising and fasting together

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