Intermittent fasting as a weight-loss method is gaining popularity nowadays. Contrary to popular belief, it is not a form of diet but an eating pattern. This cycles between fasting windows and eating windows. Since no two persons have the same physique and physical health, the effectiveness of intermittent fasting can vary per person. Consequently, goals differ, too. Hence, various intermittent fasting methods may work for every person.
There are 5 common ways to apply intermittent fasting. These are:
- The 16/8 Method – This involves fasting for 14 to 16 hours and restricting one’s eating window between 8 and 10 hours per day. Others, on the other hand, fast for 18 or 20 hours with an eating window of 6 or 4 hours for every day, respectively.
- The 5:2 Diet – This pattern entails eating regularly or normally for 5 days per week but restricting one’s calorie intake up to 500 or 600 for each of the 2 fasting days.
- The Eat-Stop-Eat Pattern – This is an eating approach wherein one eats normally on most days but fasts for 1 day or 2 non-consecutive days per week.
- Alternate-Day Fasting – This eating pattern involved fasting every other day. One either does not eat or does take only a few hundred calories on fasting days.
- Warrior Diet – This allows having only 1 big meal at night as well as small portions of fruits and vegetables to be eaten throughout the day.
You might be pondering, “Does intermittent fasting really work?” The good news is, yes. It helps prevents diseases. It boosts immunity as well as normalizes glucose and insulin. Moreover, it aids in weight loss as it promotes fat loss, all while preserving muscle mass. However, the other question is, “Is it wise to lift weights while fasting?”
Lifting weights while fasting is not suggested. However, it generates best results if you weightlift during your eating windows or on days when you can eat normally. This is because a surplus of calories is required in lifting weights and building muscles. If you are down on calories, your body will most likely break down your muscle tissues and body fats as an energy source. Hence, fast during your rest days.
It is also recommended to take (more or less) the same amount of calories and macros. That is why the 16/8 Method is most suitable for weightlifting. This way, you do not have to limit taking too many calories during your eating windows. Curbing your calorie and macronutrient intake may lower the chances of you gaining muscles.
Also, go slow and low by avoiding high-intensity workouts and using lower weights. High-intensity exercises break down glycogen as fuel, which leads to physical overexertion, fatigue, and stress in the body. Remember, the secret to a successful weightlifting-fasting journey is slow but steady work.
To make sure you achieve this kind of pace, avoid the possibilities of hurdles such as injuries. Hence, utilize weightlifting belts, wraps, and straps for protection. At Gunsmith Fitness, we produce quality weightlifting gears and accessories that provide the perfect amount of support your body needs. Check out our shop to learn more.
6 Best Exercises for Weight Loss- If you're serious about losing weight, consider stacking your intermittent fasting with some workouts that are scientifically proven to lose weight. Check out some of the best exercises we've found for losing weight, and how to properly perform them.