Physique Global

5 tips for smarter Intermittent Fasting

Intermittent fasting is the latest trend in the fitness industry. And with the innumerable benefits that it has to offer it certainly deserves all the popularity. When done properly it can help you –

  • Manage feelings of hunger by allowing you to eat bigger meals when you do eat
  • Increase diet adherence by giving you more dietary flexibility

Managing hunger and sticking to your diet are vital when it comes to your overall success and ability to reach your goals. Intermittent fasting can help you do this.

To help you get the most out of your fast, we have compiled a list of 5 tips to make your journey a bit easier while reaping all the benefits –

  1. Skip your breakfast: This will ensure that you’ll spend a big chunk of your fasting period asleep. For example, having your last meal of the day at 8 PM and then next meal after 12 PM, ensuring a 16-hour fast window.


  1. Drink plenty of water during your fasting periods: Staying hydrated is good for your health anyway, especially if you do weight training. On top of that, it will also help you cope with hunger. Aim for as much as 3 – 4 liters of water per day. Other zero calorie fluids like green tea and black coffee can also be taken during the fast.


  1. Place your workout session at the end of your fast: This tip will really help with burning more fat. When fasting the insulin level is low and our body runs low on energy. This means it uses body fat as a source of energy and there is no insulin in there to tell it not to burn fat.


  1. Take BCAAs: To help prevent the breakdown of muscle mass, since you will be training at the end of your fasting window, consume 10g of BCAAs (branch chain amino acids) before you train. This becomes even more important if your workout also includes a cardio session.


  1. Give Yourself Time to Adjust: You need to give yourself body time to adjust to fasting, particularly if this is your first time. Trust the process and follow through even when it gets tough, remember no one is perfect the first 1st, 10th or even 100th time but stick with it and not only will you adjust but you’ll be taking the first step to building the mindset you need to succeed.