Discover 10 fantastic reasons to say YES to lifting weights while intermittent fasting! Unlock fitness and fun with this winning combo!
Lifting weights while practicing intermittent fasting can be very beneficial for your health, as well as your weight loss goals.
In this post, we’ll discuss 10 fabulous reasons to just say “YES” to lifting weights while intermittent fasting!
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What is Intermittent Fasting?
Intermittent Fasting is an eating pattern that focuses on WHEN you eat, not WHAT you eat. Intermittent fasting alternates between periods of being in a fasted state and periods of being in a fed state. Additionally, intermittent fasting works for many people and there are a ton of benefits of intermittent fasting. It’s become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, it can help with fat burning, weight loss and it also has some really awesome health benefits, too.
When you fast, your body taps into its fat stores for energy, making it easier to burn body fat during your workouts. Plus, weight training helps build muscle, which boosts your metabolism and burns more calories even when you’re not working out. This combo of fasting and weightlifting can help you shed body weight, gain lean muscle mass, and achieve your overall fitness goals, making you feel stronger and healthier.
10 Reason to Say Yes: Lifting Weight & Intermittent Fasting!
Here are 10 awesome reasons to say “HECK YES” to Lifting Weights & Intermittent Fasting:
1. FAT LOSS & INCREASED FAT OXIDATION
Combining lifting weights with intermittent fasting, can truly be a superhero partnership for burning fat and losing weight. Lifting weights promotes muscle gain, and muscles need more energy, which means they burn more fat for fuel.
Intermittent fasting, on the other hand, helps your body become more efficient at using stored fat for energy. So, when you do both together, your body becomes a fat-burning machine. It’s like having a dynamic duo working round the clock to melt away those extra pounds!
2. MUSCLE PRESERVATION
Resistance training helps maintain and build muscle, preventing muscle loss during weight loss. When combined with intermittent fasting, this type of exercise creates a beneficial environment for preserving muscle tissue. Intermittent fasting encourages your body to use stored fat for energy while protecting your hard-earned muscles.
3. IMPROVED INSULIN LEVELS
Combining intermittent fasting and exercise can greatly improve insulin sensitivity, aiding in better blood sugar control. When you pump iron, your muscles get stronger, and they’re hungry for sugar, which can help lower your blood sugar levels. Intermittent fasting, on the other hand, gives your body a break from eating and this helps it manage sugar better. So, combining the two is like a double whammy fighting against high blood sugar. This helps raise your energy levels and feel healthier overall.
4. ENHANCED METABOLISM
Lifting weights while intermittent fasting can improve your metabolism and increase your resting metabolic rate. This combo can really boost your metabolism, which is like your body’s engine (energy source) for burning calories. When you lift weights, your muscles get stronger, and stronger muscles need more energy, even on rest days or when you’re not working out. Intermittent fasting helps your body become better at using energy from stored fat. So, it’s like a double boost for your metabolism, helping you burn calories and feel more energetic throughout the day.
5. HORMONE OPTIMIZATION
Resistance training and intermittent fasting make a great team for keeping your hormones in balance. When you lift weights or participate in a strength workout, your body releases hormones like human growth hormone and testosterone. These hormones help with building muscle and burning fat.
Studies have shown that Intermittent fasting increases growth hormone secretion. Intermittent fasting can also improve insulin sensitivity, making it easier for your body to manage blood sugar levels and use energy more efficiently.
Together, strength training and intermittent fasting create a truly harmonious balance with our hormones.
6. APPETITE REGULATION
Resistance training and intermittent fasting are a fantastic duo for keeping your appetite in check. Resistance training makes your muscles stronger and helps your body burn more calories, which can reduce your appetite. When combined with intermittent fasting, which stabilizes blood sugar levels, this powerful duo helps control hunger and cravings. This makes it easier to manage your appetite during your feeding window, as well as your eating window.
7. INCREASED ENERGY
Together, lifting weights and intermittent fasting can give you a real energy boost. When you lift weights, your muscles get stronger, and strong muscles need less effort to do everyday tasks, leaving you with more pep in your step. Intermittent fasting helps your body become better at using energy from stored fat, which can give you a steady supply of fuel throughout the day, keeping you energized. So, it’s like a double dose of energy that helps you stay active and alert!
8. IMPROVED MENTAL CLARITY
Weightlifting and intermittent fasting can team up to boost your mental clarity in a few ways. First, weightlifting training sessions, increase blood flow to your brain, delivering more oxygen and nutrients, which can improve focus and cognitive function. Second, fasting can lead to the production of ketones, which serve as a super fuel for your brain, sharpening your mental clarity. When you combine these two, you’re giving your brain a serious dose of goodness, helping you stay sharp and alert.
9. STRESS REDUCTION
Strength training can absolutely help keep stress levels low. When you lift weights, your body releases feel-good chemicals called endorphins, which help you relax and feel less stressed. Intermittent fasting can also lower stress by stabilizing your blood sugar levels and reducing inflammation in your body. Together, they create a soothing combo that can keep stress at bay and help you feel more chill and relaxed.
10. SUSTAINABLE WEIGHT LOSS
Last, but certainly not least, number 10 is a big one! Resistance training exercises and intermittent fasting are a dynamic duo for lasting weight loss. Combining intermittent fasting and resistance training can lead to more sustainable weight loss by preserving muscle mass and reducing the risk of the “yo-yo” dieting effect.
When you do resistance exercises, you build and protect muscle, which helps you burn more calories even when you’re not working out. Intermittent fasting can make it easier to eat fewer calories overall by limiting your eating time. This combo helps you lose weight and reduce fat, while keeping your muscle mass intact, making your weight loss more sustainable and less likely to bounce back.
How I Incorporate Lifting Weights Into My Intermittent Fasting Routine!
Combining intermittent fasting with resistance training helped me lose 46 pounds in just 4 months. My preferred way to add strength training to my fasted workout routine is through the use of KETTLEBELLS. And yes, I did say “fasted workout” routine. I definitely prefer to workout on an empty stomach and found that exercising during my fasting period helped me lose more weight and experience the absolute best results.
Anyways, getting back to my love for kettlebells. I usually just search “Kettlebell workouts” on YouTube a few times a week and GET TO IT. Depending on your personal preference, YouTube has a variety of kettlebell workouts. Some days of the week, I enjoy a high-intensity workout and on other days I prefer to choose low-intensity workouts. I have even found a really awesome HIIT high-intensity interval training video that incorporate kettlebells.
It’s a good idea to start with a weight that you are comfortable with and slowly move up. I first started with a 10 pound kettlebell for my workouts. Then, I slowly moved up to a 15 pounder and now I think I am almost ready for a 20 pounder. YAY!
I actually keep an awesome set of kettlebells [Amazon Affiliate Link] that I got from Amazon under my desk at work. Check out this budget-friendly set right HERE. It gets the job done for sure!
I love my kettlebell strength training workouts and my absolute favorite online trainer is, Caroline Girvan. She is seriously THE BOMB when it comes to effective online workouts. She has short ones, long ones, full body ones – You name it, she’s got it! Just search “Kettlebell Workout Caroline Girvan” on YouTube and you will quickly see what I’m talking about. You can’t go wrong with any of her workout videos.
Here is the link to my absolute FAVORITE CAROLINE KETTLEBELL WORKOUT video.
THE FINAL WEIGHT
I hope I have gotten you excited about the 10 benefits of lifting weights while intermittent fasting. From accelerated fat loss and improved metabolism and body composition changes, to enhanced mental clarity and reduced stress, this dynamic combination has the power to transform your health and weight loss goals beyond your wildest dreams!
YES! YOU! CAN!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
