The next step of the process is to exercise at the end of your fast.
When your body needs energy the first place it goes is to the glycogen stores that it gets from digested food.
When it’s burned that glycogen it has no choice but to start burning fat for energy.
So by doing intermittent fasting and not eating for a while the body will have used up all of its glycogen and will start naturally burning fat.
By exercising at the end of the fast your body will be in desperate need of energy so it will burn up lots of that fat causing you to lose weight!
The problem a lot of people find is that they exercise and they exercise but they don’t lose any weight.
A big reason for this is because their body is just burning the glycogen stores and isn’t getting a chance to burn any fat.
So our goal is to do intermittent fasting to make sure that by the time we start exercising at the end of a fast our stomachs are empty and our body is burning nothing but fat..
Next up I’m going to share with you 2 exercise routines that will churn through fat and they both last less than 30 minutes..
Because you haven’t eaten for 24 hours you don’t need to exercise for longer than 20-30 minutes to see a difference on the scales.
There are 2 types of workouts that I find really effective at burning calories fast and they are interval training and resistance training.
Interval training is when you do some intense cardio for 45 seconds to a minute and then take a 30 second break and then repeat.
For example if you have a treadmill you would put it onto the maximum speed you can handle and go hell for leather for 45 seconds and then jump off and catch your breath for 30 then get back on. You should aim to repeat this between 5-10 times.
As you can tell interval training workouts are quite short but very intense which makes them so effective, especially after fasting for 24 hours while your body is burning nothing but fat!.
The second type of workout I like to do is called resistance training and this is basically exercise where you use weights and your own body weight to exercise.
Resistance training is also very effective at burning calories. Studies show that resistance workouts tend to burn twice as many calories as cardio workouts because of after burn whereby your body continues to burn calories long after the workout is finished!
Here’s an example of one of my full body resistance workouts that I do.
First of all I always do 5 minutes of stretching and warming up. This is especially important when it comes to resistance training so that you don’t pull a muscle.
If I’m doing an exercise with weights then I’ll aim to do 10-15 reps, if I’m doing an exercise with no weights such as pushups then I’ll do as many as I can.
By the way when I first started doing pushups I couldn’t do more than 5-10 and now I can do around 30-35 so don’t feel discouraged if you can’t do too many as you’ll get better and fitter soon enough!
So here’s what I’ll do.
- 5 minutes of stretching and warming up. Jogging on spot.
- Squats (with weights): 10-15 reps. (you can also do squats without weights.)
- Pushups: No weights, max reps.
- Pull Ups: No weights, max reps.
- Sit Ups: Max reps.
- Bicep curls (With weights): 10-15 reps.
- Tricep dips on a chair. No weights, max reps.
- Shoulder press (With weights): 10-15 reps.
- Calf raises (With or without weights.)
When I get to the last exercise on this list I will then take a 30 second break and start from the beginning again, minus the warmup.
This workout should last around 25 minutes. The idea is to really push yourself and don’t take any breaks in between exercises.
Trust me this full body resistance workout will burn fat fast, especially since you’ll be doing it on an empty stomach.
But the fun doesn’t stop here. Some foods are better to eat than others when you’re trying to lose weight.