Intermittent fasting and cardio

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    Intermittent fasting and cardio

    Hello.
    So I've been switching from Darebee's Power Fast to "regular 16/8 intermittent fasting (still only 2 meals a day but with more carbs and sometimes snacks in the 8 hour feeding window) and I seem to be stuck. I weight about 60 kilos and that has been the situation for a few weeks now – which is great. I'ts my lowest since I was 18. But I still have a lot of visible fat I want to get rid of, belly fat mostly. I'm 160 cm – I could and probably should weigh a bit less. I think if I can keep up with Power Fast for more than 2 weeks (like in my last biggest advance) I should see some results but, I also want to improve my cardio.

    I used to be in really good shape before my latest knee injury about 9 months ago (it was baaad) and I have improved it since. However, I noticed that when I workout after 8 hours of fasting (after meal 1) cardio sessions specifically are really hard.

    My question is it possible to get rid of those last bits of excess fat while improving cardiovascular endurance, on intermittent fasting and how?

    #2
    What kind of cardio are you doing, and how long after meal 1 are you working out?

    I realized for myself that I generally feel better during training when I work out on empty, or after a longer break after the last meal for longish steady state stuff. For shorter WO with higher intensity I do better with a small carb rich snack shortly before the workout ( but really only small if you eat too much you’ll make yourself sick) I think you‘ll just have to experiment a bit when your sweet spot for working out in combination with mealtimes is.
    IF and improving Cardiovascular fitness is definitely possible. If you‘ll lose your excess fat will mainly depend if you have a caloric deficit or not.

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      #3
      Hello! I love running and fasting, so what it works for me is to run around 7 pm (dinner here is around 9 30 pm) , so I do my fasting from 10 pm to 11 or 12 am, and when I run I have the calories from my lunch

      Hope it helps you, with this schema i've made runs of 10+ km

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        #4
        thanks Gabriel713 BusyBumbleBee .
        I mostly do a lot better in a fested session. I guess it's a combination of things. I did read a bit more about it and thought maybe try to eat carbs for meal 1 see how that affects cardio or add a light protein shake a few hours before training.

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          #5
          You can also run before eating at all if that is an option. Running completely fasted is fine and you can usually sustain that fast afterwards if you would like (calorie burn restricted here as the more you burn the more you should probably eat).

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            #6
            Azercord thanks. I thought about it but to run in the morning before work means getting up even earlier - I will try to do indoors cardio for like 5-10 minutes.

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              #7
              Amirsh I hear you on that one. You get used to it though (I lying you don't get used to it ever). After about 7 years of waking up between 4-4:30 I can say that I've become very consistent but I still don't like it.

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                #8
                Originally posted by Azercord View Post
                Amirsh I hear you on that one. You get used to it though (I lying you don't get used to it ever). After about 7 years of waking up between 4-4:30 I can say that I've become very consistent but I still don't like it.
                4a.m. ouch.
                The problem is if try to go to sleep before 22p.m. I wake up between 2 to 3 a.m. also there's a lot of noise, especially in the summer during early night/late evening and that makes it harder going to sleep early.

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