Tuesday, 19 April 2016

optimal workout while fasting

excercising on an empty stomach might sound like a had task but really isnt that bad.

Most of the intermittent fasting experts reccomend that a good workout while in a fasted state will help you to catapult your results.

on the daily burn recommends

1. Keep cardio low-intensity if you’ve been fasting.
A good gauge of intensity is your breathing: You should be able to carry on a conversation relatively easily if you’re exercising mid-fast. “If you are going out for a light jog or stint on the elliptical, you probably aren’t going to have an issue,” says White. But it’s important to listen to your body, and stop exercising, if you feel light-headed or dizzy. If you push your exercise intensity or duration too high, your workout will become a struggle.

2. Go high-intensity only after you’ve eaten.
Intermittent fasting programs like LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled. In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way you’ll still have some glycogen (aka leftover carbs) available to fuel your workout, and you’ll reduce your risk of low blood sugar levels, he says. Try to follow high-intensity workouts with a carb-rich snack, since your glycogen-tapped muscles will be hungry for more.

3. “Feast” on high-protein meals.
If you’re looking to build serious muscle, you’ll need to eat — both before and after lifting. While a pre-workout snack can help you fuel, regular protein consumption is vital to muscle synthesis both throughout the day and right after your strength workout, when your muscles are craving amino acids to repair themselves and grow, Pritchett says. To maximize muscle growth, the Academy of Nutrition and Dietetics recommends consuming 20 to 30 grams of high-quality protein every four hours while you are awake, including after training. On an IF plan, timing is key: Schedule your strength training workouts so that they’re sandwiched between two meals, or at least two snacks. And make sure to use your “feast” meals to meet your protein needs.

4. Remember: Snacks are your friend.
Some IF plans allow dieters to eat both snacks and meals during their feast periods — so take advantage of that flexibility. A meal or snack consumed three to four hours before your workout (or one to two hours before, if you’re prone to low blood sugar) will help ensure you have the energy to power through those reps. Aim for a meal that combines fast-acting carbohydrates with a blood sugar-stabilizing protein (like toast topped with peanut butter and banana slices). Within two hours of your last rep, chow down on a post-workout snack containing about 20 grams of protein and 20 grams of carbohydrates to promote muscle growth and help replete your glycogen stores so you stay energized, White says.


i do 30 minutes of cardio on a steep incline every weekday.



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