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 email@example.com or direct message us on Instagram.
Until next time!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
by Tony Gjokaj July 14, 2021 4 min read
When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.
The big secret about all of this is that it is well within our grasp for most of us.
Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.
So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.
Let's dive in!
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