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by Tony Gjokaj June 28, 2021 3 min read
One of the first things I noticed at the start of my fasting journey was that exercise performance felt very poor at the beginning of it.
My lifts were pretty poor in the first week or so, and then I eventually got used to it.
So to help you guide yourself through the first few weeks of the process, I created a short post for you on what to expect with exercise performance.
Let's dive in!
According to one study, Muslim athletes found themselves not performing well at the beginning of their fasting schedule (during Ramadan). Based on the study, if you're just getting started with Intermittent Fasting, you might notice that exercise performance may be impacted at first.
Depending on the level of intensity you train at, Intermittent Fasting may take some time to adapt to. For example, people will find it easier to adapt to Intermittent Fasting if they do low-intensity exercises like a brisk walk or light cardio.
The feeding schedule may be very important when it comes to exercise performance. For example, someone who follows an 16:8 protocol will definitely perform better with intense exercise compared to someone who follows a 20:4 (Warrior Diet) or OMAD schedule.
Personally, I find that a 14:10 or 16:8 eating schedule is easy to couple with weight training or intense exercise.
Another thing to consider is what time you train. While you may train fasted and be ok with it, you might perform better if you train in the feeding phase of your day.
I prefer training in the afternoon or evening, as I feel I perform my best around those times.
Ultimately, you should experiment to see what works best for you regardless. Some people are outliers, and sometimes training fasted or having a more intense fasting protocol may benefit them and their lifestyle.
When implementing Intermittent Fasting, I have a few recommendations I give to people I train with that want to implement the method or give it a shot.
Here's what I recommend:
If you've been following my posts, you might recall why I utilize Intermittent Fasting over other methods: I enjoy it from a physical, mental, and spiritual perspective.
Here's what I mean by that:
Ultimately, it just works for me.
Thank you for reading, everyone!
If you have any questions or comments, feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj July 04, 2024 3 min read
Setting goals is like plotting your course on a map: without a clear direction, you’ll just wander aimlessly.
Proper goal setting can make the difference between achieving your fitness aspirations and feeling like you're running in circles.
In this post, we are going to go over five key strategies to set yourself up for success.
Let's dive in!
by Tony Gjokaj June 26, 2024 3 min read
Spending time outdoors is incredibly beneficial for both your physical and mental health.
One of the primary reasons for these benefits is the exposure to sunlight.
In this post, we are going to explore five significant benefits of being outdoors, focusing on how the sun can positively impact your well-being.
Let's dive in!
by Tony Gjokaj June 16, 2024 3 min read
When it comes to nutrition, fats often get a bad rap.
But let's set the record straight—fats are not the enemy.
In fact, they're essential for our bodies to function properly.
Understanding the different types of fats and their roles can help you make smarter food choices and improve your overall health.
In this post, we are going to dive into the ultimate guide to fats.
Let's dive in!