Well this is going to be an interesting week here at medium.com because we are going to talk about how maintaining your workouts during an intermittent fast has the ability to amplify your results on the gym floor. But before I continue, I really need to say this…before you continue with any form of workouts with limited to no amount of food you need to consult with your doctor and let them know what you are doing. I do not know what ails you and I can only give my biased opinion on things that have worked for me in the past.
With my much needed little disclaimer out of the way, let’s get into the nit and gritty of the blog post: working out while doing an intermittent fast.
When you are first starting off my suggestion is simple do not do a work out while you are on the fast, you might come into some issues during your workout. Schedule your workout during a time when you have food in your system. It’s not that you won’t be able to finish your workout, it’s that you might feel weak, or lightheaded, or your heart might start racing and won’t be able to slow down (just to name a few).
Give this a few weeks, and then try a workout while in the midst of a fast.
Here is how I would schedule an intermittent fast workout day with times and everything:
5 AM — wake up and do my morning routine (light stretching, prayers, meditation, cold shower to wake up, and 1 liter of water, NO FOOD)
Noon — Lunch. First meal since last night at 6 PM (light lunch and chewing 30 times per mouth full which limits gorging)
3PM — Snack. Nothing too big just enough to subside any hunger pangs
5PM — Dinner. Go back to my normal meal portion size
6 PM — Pre workout meal. Small but packed with proteins, and elements that are going to stimulate testosterone production during my workout
6.30 PM — Workout. Whatever I have scheduled
8 PM — Post workout meal. Again a small meal that will stimulate testosterone production to speed up recovery. All natural products.
10 PM — Sleep.
Now I know this is how I would normally use an intermittent fast if I have never done it before or what I would use if I am doing this off of long pause from this fast. Hence the intermittent I don’t use this on a consistent basis just here and there. As I start to feel more comfortable I will throw in the workout in the morning as my body becomes accustomed to the lack of food in the morning, but this is not for unless a week or two into me doing this.
In the upcoming 7 Day King Blueprint I go into even more detail with this and I setup a morning and evening routine that preps you for the day and helps you turn in for the night so you can get the best out of your day and sleep time. The best part is that it is not going to cost you a thing. It is completely free, all you have to do is sign up here and show up on May 2nd on the LIVE call.