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 firstname.lastname@example.org 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 October 10, 2021 2 min read
When I first started working out, it was because I was depressed and overweight.
I wanted more out of my life, so I started with the intention to lose weight.
At first, it was very difficult for me to get into the gym because I would always think about the pain it would be, and hated that I didn't see immediate results.
I did, however, feel the results.
My mood got better, I was able to sleep better, and I made better eating choices.
I didn't follow a diet, I just focused on eating more fruits, vegetables, and leaner proteins like chicken.
It took me a few months, but the results became more visible.
Then I was hooked.
by Tony Gjokaj October 04, 2021 1 min read
Today I wanted to introduce you to the Reforge Yourself 30 Day Mental Health Habit Challenge (A mouthful)!
In this challenge, you will complete 5 small tasks per day which essentially help you build some habits that will improve your health.
Rise to a greater potential.
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