Tips for Incorporating Exercise into an Intermittent Fasting Routine

Stay Young Bureau

Apr 21, 2023

Start Slowly

If you want to work out while intermittent fasting, start slowly and gradually increase the intensity of your exercise. This can help prevent burnout.

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Choose the Right Time

It would be ideal to schedule your workout during the eating window of your intermittent fasting routine. This helps maintain your energy levels and work out effectively.

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Drinking Aqeduate Water

Ensure to drink plenty of water throughout the day, especially before and after a workout, to stay hydrated.

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Choose Electrolytes

Low-calorie drinks like coconut water or any natural sports drink can ensure your body gets enough electrolytes without breaking your fast.

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Cardio Exercises

Cardio exercises like running, cycling or swimming can help you effectively burn calories. For example, a slow and steady morning run would be ideal as you can wait several hours to eat while in IF.

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Strength Training

Strength training while intermittent fasting can help you build muscles and boost your metabolism. Try lifting weights, using resistance bands or performing bodyweight exercises.

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High-Intensity Interval Training

HIIT is a short burst of intense workout followed by rest periods. With HIIT, you can effectively burn calories in a shorter period of time.

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Choose a Balanced Diet

During your eating window, ensure to eat a diet rich in protein, carbohydrates and healthy fats to support your workout routine.

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Avoid Overeating After a Workout

It can be easy to overcompensate for the calories burnt during a workout by overeating during the eating window. Be mindful of your calorie intake and ensure not to exceed the daily recommended value.

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Plan Your Meals

It is ideal to plan your meals well ahead of time to ensure you consume the essential nutrients required for your body and to support your daily exercise routine.

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Listen to Your Body

It is essential to listen to your body and act as per its needs. If you are unwell or tired, taking a break or modifying your workout routine is better.

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Get Enough Rest

Rest is an important part of any exercise routine. Ensure you get enough sleep daily and rest between your sessions.

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Try Yoga

When you feel less energetic, choosing low-intensity workouts like yoga can be easier for your body. Practise yoga during the fasting state or while in the eating window.

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Vary your Exercises

Do a mix of both strength training and cardio to build muscle while burning fat. On days you can work out in the morning, choose cardio. And on days you can go for an evening workout, choose strength training.

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