Intermittent Fasting and Exercise – Should You Exercise on Fasting Days?

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Do you get confused about whether or not you should  be exercising on fasting days? And whether exercise will increase your hunger and cause you to cheat on our fast? Or whether the time of day that you exercise will make a difference? These are all important questions to us intermittent fasters. The last thing I feel like doing is too much exercise so that I overeat and undo the benefits of my fasts. That sounds about as much fun as running a marathon backwards! If you’ve read our previous article about how chronic cardio exercise can increase appetite and cravings for high calorie foods, I’m sure you’ll be interested to know whether you’re doing the right thing by adding exercise to your fasting schedule. Thankfully Krista Varady and colleagues looked at the effect of mixing exercise and intermittent fasting on weight loss in a recent study and has kindly answered these questions for us. If you watched the […]

The Truth About Exercise

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This is yet another mind opening  BBC documentary with Dr Michael Mosley. It’s well worth watching and uncovers some priceless information about exercise and weight loss. Dr Mosley decides to go on a quest to find the absolute minimum amount of exercise he can do for the maximal health benefits in fear of developing diabetes like his own father. He’s honest and says that knows he just won’t stick to a grueling exercise regimen so goes on the hunt to find something he will actually do. Fair enough! He talks to Richard Ferguson and exercise physiologist Keith Tulley at the Loughborough University who measure his carbon dioxide and oxygen ratio to see how much fat and carbohydrate he uses (and therefore calories he burns) while running around track. They find that he burns 16 calories a minute and give an eye-opening example of how much it would take to burn off certain foods with the […]

Does Cardio Help us Lose Weight or Not?

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Many people try to lose or maintain their body mass by pumping out intense, daily cardio sessions day after day. You’ve seen the type — running blankly on a treadmill for an hour, stuck on a torturous road to nowhere. There are so many things wrong with that picture. First of all, it must be horribly boring staring at the tiny mute television in the corner of the cold gym. Working out should be a more pleasant experience than that. Secondly, and more importantly, all of that cardiovascular exercise is not necessarily going to help you lose weight fast. Many believe that cardio is the best and fastest way to burn calories. However, there is evidence that cardio is not the only way to burn calories fast. According to this study published by American Council on Exercise, strength-building kettleball exercises were found to burn up to 20 calories a minute — that is the equivalent of […]

Can too Much Exercise Hinder Weight Loss?

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We all seem to know someone who goes to the gym religiously but never seem to be able to get the weight they want, or if they do they have to try really hard to keep it there and as soon as they take time off the gym they start putting the weight back on again. It seems to be a constant battle. That’s no way to live! So what’s going on? In a study in the Journal of the International Association for the Study of Obesity (2002) a group of women were put into three groups and assessed over 7 days. One group did no exercise over the week, one group were asked to do ‘easy’, moderate level exercise (e.g. walking and slow cycling) over the week, and the third were asked to do high level exercise (e.g. long distance running and cycling). The results showed that there was no change in appetite in the […]