Intermittent Fasting And Exercise In The Morning

Posted by Wen Dan Jiang on

Intermittent Fasting And Exercise In The Morning

The combination of fasting and exercise is not an easy task to perform. Usually, it is considered a tough job, and it is true to some extent. But if we talk about the combo of intermittent fasting with morning exercise, then things will change. Intermittent fasting is a technique of having food after intervals of time and making a cycle of eating and no eating.

There are a number of reasons for doing exercise, along with intermittent fasting. Three main reasons include:

  • To look young
  • Weight reduction
  • To remove dead cells from the body (autophagy)

Morning exercise with intermittent fasting can be done with proper scheduling of yourself. This is a tough job but can be managed easily with the help of proper planning. There are some steps to follow, so that intermittent fasting and morning exercise can be done and yield good results. The following are some points that should be kept in mind before planning intermittent fasting and exercise in the morning.

  • Method of Intermittent Fasting to Follow

Time of exercise is playing an important role here for the selection of the method of intermittent fasting. As we are here concerned with morning exercise so the pattern of eating should be selected accordingly. It is good to have a meal of at least 2 to 3 hours before exercise.

This schedule is a little tight because if you are planning to have exercise at 6 am, then you need to eat at 3 am at least. So, another method is a bit easier, according to which you can eat after exercise with a minimum getting a gap of 2 to 3 hours between exercise and eating. This method is easy, and you can take your dinner at 9 pm or 10 pm then, after completing the exercise, you can take breakfast at 10 am, keeping 6 am exercise time.

  • Exercises to Follow

Now after time selection, the point of selecting the type of exercise takes part. As there are two main categories of exercises in general. The category in which a person makes more exertion in a very small interval of time. This may require lifting heavy weights, running swiftly, and doing other same exercises that take less time but more effort. These types of exercises are known as Anaerobic exercises.

The other category involves performing exercise over a long period of time with minimum effort. These exercises include a walk, slow running, riding a bicycle, and body stretching exercises. These types of exercises are termed as aerobics or cardio exercises.

The selection of exercises depends upon the method of intermittent fasting and the length of the interval between meals. For instance, if a person follows an alternative fasting method of intermittent fasting, only cardio exercises should be adopted as they are less intense. On the other hand, if a person has 16 hours fasting a day and can eat at night, then intense exercises.

  • Food plan to follow

A person has two different eating interval options, i.e., either before exercise or after it, so for the consumption of food, the person will have two options. If you have plans to have food after 2 to 3 hours of exercise, you should take carbohydrates, some amount of fat, and proteins. This combination of food can help the recovery of lost energy. Otherwise, you can feel dizziness and nausea. On the contrary, if you are planning to take food before morning exercise, then you can exclude fat, but proteins and carbohydrates should be there in your food.

The above points can be summed up in the following table to have a quick look on the selection of the method of intermittent fasting, type of exercises to follow, and what sort of food can be consumed:

Method of Intermittent Fasting

Type of Exercise

Food to Take

Planning to have food before exercise. (take food 2 to 3 hours before exercise)

Less intense exercises to follow like walking, cycling, and slow running. (aerobic exercises)

Enriched with proteins, carbohydrates, and less amount of fats.

Planning to have food after exercise. (take food 2 to 3 hours after exercise)

Intense exercises to follow like weight lift, swift-running, etc. (anaerobic exercises)

Food with carbohydrates and proteins can be taken like some cereals.

Important Guidelines: While Morning Exercise With Intermittent Fasting

Morning exercise with intermittent fasting can be good or bad; it depends and varies from person to person. So here are some important guidelines to take safety measures before starting or during the process.

  • Adjust your eating intervals accordingly. Like if you are having an interval of food break from 7 pm to 11 pm and you also want to have morning exercises, then this will not help at all. However, you will need to change the interval from 10 am to 6 pm. This will work, and you would have enough time and energy to have exercise and fill your lost energy.
  • If you are a beginner to exercise, then do not perform heavy exercises to start with. You need to build your body first to adopt change. So, you can do less stressful exercises. And do not try to have an exercise for a long interval, instead repeat the exercise. For instance, do one exercise for 20 seconds and take an interval of at least 10 seconds.
  • There should be no monotonous exercises, try to keep on changing or mixing aerobic exercises with anaerobic exercises. This will help your body in burning fats and strengthening it. Moreover, if on any day you are feeling less energetic, then you can go for yoga.
  • Take enough water, during intermittent fasting at least 70 to 75 ounces per day should be taken. Better to take those drinks which are less in calories like fresh coconut water.
  • Especially for morning exercise along with intermittent fasting you need to change eating hours.
  • You need to be a keen observer. Observe your body; if anything makes your body feel bad, do not force it to have more workout or do not repeat the same exercise.

Difficulties Faced in Exercising During Intermittent Fasting

As it is said earlier in the article that intermittent fasting and morning exercise is not good for everyone. There are some people who can face problems or shortcomings of the process.

People having problems with hypertension, blood sugar can not perform intermittent fasting altogether with morning exercise. Moreover, women who are pregnant or they are breastfeeding should not do fasting and morning exercise.

Benefits of Intermittent Fasting and Morning Exercise

Some of the reasons are mentioned in the following table, which shows that morning exercise and intermittent fasting should be on the list of every person to lead a healthy life.

Intermittent Fasting

Morning Exercise

One of the best ways to lose weight is intermittent fasting. This allows the body to take energy from the previously-stored food, and during this process of metabolism, the stored fats also start to burn and result in weight loss.

In today's hectic schedule, sticking to a proper routine seems impossible. Working out in the morning daily establishes a healthy start. According to some psychologists, it only takes a few weeks to adopt a routine as a habit.

Intermittent fasting works exceptionally for innovating the new cells in the body, transforming particular hormones and genes to maintain an active and lively body.

Morning exercise prepares you for the rest of the busy day. It boosts energy into the body that keeps helping it throughout the day.

This helps against certain diseases like diabetes (type 2). The diabetes complaint can be aided with intermittent fasting as it curtails insulin combat and balances the sugar level in the blood.

Workout in the morning maintains the balance of cortisol hormone. Too little or too much, in either case, it causes stress. Cortisol hormone starts to increase in the body during the early morning and stops in the evening. Thus, an early morning exercise keeps the balance of hormones that causes stress.

Intermittent fasting is a shield against oxidative stress, which causes persistent disorders in the body. Intermittent fasting also protects the body from common attacks like inflammation.

Some of the studies proved that exercise in the morning enhances the concentration and focus on the work.

Nowadays, one of the unpalatable issues concerning health is heart problems. Intermittent fasting.

  1. Lowers the risk of blood pressure.
  2. Lowers cholesterol.
  3. Maintains sugar level in the blood. As a result, it saves the heart and strengthens it to work actively.

Physical exercise not only triggers the outer activities, but it also maintains certain activities in the body.

  1. It controls blood pressure.
  2. It improves sleeping habits.
  3. It controls the amount of glucose in the blood. 

Another dreadful disease that takes lives in a blink of an eye can interfere with intermittent fasting. Cancer, a killer infection that grows with the unstoppable development of cells. Intermittent fasting aids this deadly disease as well as lessen the harmful side issues of chemotherapy.

Morning exercise is a key to start a day with a good mood and spend the rest of the day with positive energy. Chemicals like dopamine, serotonin, and endorphins start rushing in the veins with exercise that end up maintaining a better mood.

Intermittent fasting works magically for mental health. The metabolism processes in the body, resisting oxidative stress, grant a healthy life to the brain.

A proper routine started with morning exercise is also effective for the appetite. It helps in controlling the appetite and eating healthy as the day started with healthy activity should be spent eating healthy.

Above all, intermittent fasting prevents the body from deadly attacks that can prolong the lifespan with a healthy body.

Weight loss is an issue faced by many of us nowadays. Morning workout helps the body to burn fats before breakfast.


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