Hello and welcome to our latest blog post on Aamir Fitness.  I’m Aamir, your dedicated online personal trainer, here to help you through the topic of intermittent fasting.

If your goal is to get lean, especially before entering basic training, you’ve likely encountered the term “intermittent fasting” a number of times. Intermittent fasting has gained popularity throughout the fitness community due to its claim to be beneficial for weight loss and longevity. But is it worth the hype? Let’s explore what intermittent fasting is, how to do it, and the potential benefits it offers for your fitness goals.

 

What is Intermittent Fasting?

 

As the name suggests, intermittent fasting involves abstaining from food and calorie-based beverages for specific periods to unlock various health and fitness benefits

 

Benefits of Intermittent Fasting

 

• Fat Loss

The main reason most people try intermittent fasting is for weight loss. Studies indicate that intermittent fasting is an effective and safe method to increase caloric expenditure, promoting both short-term fat loss and long-term weight management. If this appeals to you, I, as your online personal trainer, can help to tailor your fasting plan to optimise fat loss while ensuring you get the most out of your workouts.

 

• Brain Health

Intermittent fasting supports neurogenesis, a process where old cells are replaced by new, healthy ones in the brain. This promotes memory and cognitive performance, enhancing overall brain health.

 

• Disease Prevention

Chronic inflammation is linked to a higher incidence of diseases. Intermittent fasting has been shown to combat inflammation and improve cellular turnover, potentially reducing the risk of various diseases. As your online personal trainer, I can guide you on how to combine fasting with other lifestyle changes to maximise these benefits.

 

Disadvantages of Intermittent Fasting

 

Before starting an intermittent fasting routine, consider the following:

• The First Week (or Two)

The initial adjustment period can be difficult, especially if you’re used to eating frequently throughout the day.

• Physical Symptoms

Some individuals report feeling nauseous and fatigued during the first week of intermittent fasting. This is more common among people transitioning from high-calorie diets as their bodies adjust to the new eating schedule.

• Beware of Bingeing

During your feeding window, it’s crucial to maintain appropriate portion sizes and eating habits. Avoid the temptation to binge, as overeating can reverse the weight loss benefits of intermittent fasting.

 

Intermittent Fasting for Weight Loss

 

Weight loss is often the main reason people explore intermittent fasting, and for good reason—it works. Intermittent fasting promotes fat loss in several ways:

• Eating Less

With only an eight-hour window to consume your daily calories, you naturally eat less (unless you binge). This unconscious calorie reduction positively impacts weight loss. As your online personal trainer, I can help you make the most of this calorie reduction while still meeting your nutritional needs.

• Improved Insulin Response

Frequent eating keeps insulin levels elevated, which can impair insulin response over time. Fasting helps lower insulin levels and improve its effectiveness, enhancing digestion, nutrient uptake, and weight loss.

• Healthy Growth Hormone Levels

Fasting promotes the release of healthy growth hormones necessary for recovery and metabolism.

 

Does Intermittent Fasting Burn Muscle?

 

Intermittent fasting will only lead to muscle breakdown if you neglect strength training and a high-protein diet. To build and maintain muscle mass, follow my online personal training strength and nutrition programming that emphasises compound movements like squats, deadlifts, bench presses, and overhead presses. Additionally, ensure your diet is high in protein to support muscle recovery and growth.

 

Intermittent Fasting Schedule

 

The most popular method of intermittent fasting is the 16/8 system, where you fast for 16 hours and have an eight-hour feeding window. This method is effective and easy to follow, making it a favourite among many.

 

How to Do a 16-Hour Fast (16/8 System)

 

For most people, starting the fast at 8 p.m. works well. This means you avoid food and calorie-based beverages until 12 p.m. the next day. During the fasting period, you can drink water and calorie-free beverages like black coffee and herbal tea. When your feeding window begins at 12 p.m, stick to your normal diet, ensuring you include protein in each meal. Once 8 p.m. arrives, you enter the fasting state again.

 

Your Online Personal Trainer’s Take on Intermittent Fasting

 

Intermittent fasting has gained popularity for its potential benefits in weight loss, brain health, and disease prevention. While the initial adjustment can be challenging, many find the 16/8 method manageable and effective for achieving their fitness goals. 

As with any diet or exercise regimen, it’s important to listen to your body and adjust as needed. By incorporating strength training and maintaining a high-protein diet, you can optimise the benefits of intermittent fasting while preserving muscle mass. Whether you’re preparing for basic training or simply looking to improve your health, as your online personal trainer, I can ensure intermittent fasting is safely and effectively integrated into your overall fitness strategy.