16/8 intermittent fasting has gained significant popularity due to its simplicity and potential health benefits. This approach includes limiting your eating window to eight hours and fasting for sixteen hours every day. During the fasting period, only calorie-free beverages like water, black coffee, or tea are allowed. The eating window typically begins around noon and ends at 8 p.m., but the timing can be adjusted to fit individual schedules. The primary idea behind this fasting method is to extend the fasting period beyond the typical overnight fast, allowing the body to dip into fat stores for energy, thus helping to improve metabolic health and lose weight. Engaging in 16/8 intermittent fasting morning workout ideas during fasting can be an effective strategy for maximizing the benefits of both practices. Morning workouts have been shown to have numerous benefits, including increased energy levels, enhanced mood, and improved mental clarity throughout the day. Exercising in the morning while fasting can further amplify these benefits. When you exercise in a fasted state, your body relies more on fat for fuel, which can help accelerate fat loss. Moreover, it may improve insulin sensitivity, making your body more efficient at using carbohydrates.
The Science Behind 16/8 Intermittent Fasting Morning Workouts
There has been a growing interest in the health and fitness community regarding the 16/8 intermittent fasting morning workouts. This method combines a particular eating pattern with exercise timing, offering a potential double benefit for weight management and overall well-being.
Understanding 16/8 Intermittent Fasting
16/8 intermittent fasting is a time-restricted eating pattern where individuals cycle between periods of eating and fasting (1). The core principle revolves around compressing your daily food intake into an 8-hour window while abstaining from all caloric intake for the remaining 16 hours (2). This fasting window typically encompasses nighttime sleep, making it a relatively manageable and safe approach. There’s flexibility in scheduling your eating window. Some prefer a midday to evening approach, allowing for breakfast after a fasted night.
Others opt for a late morning to early evening window, depending on their lifestyle and preferences. Regardless of the chosen window, the key lies in maintaining a strict fasting state during the remaining 16 hours.
Benefits of 16/8 Intermittent Fasting
Different studies suggest potential health benefits for intermittent fasting such as :
- Insulin Sensitivity: Fasting enhances insulin sensitivity, which is beneficial for blood sugar control and diabetes prevention(3).
- Cellular Repair: During fasting, the body initiates autophagy, a process where cells remove dysfunctional components. This can help in cell repair and regeneration, which is crucial for overall health and longevity (4).
- Weight Loss: By restricting the eating window, individuals often consume fewer calories, which can lead to weight loss over time (5).
- Cardiometabolic Health: intermittent fasting also shows positive effects on reducing the risk of cardiovascular diseases and improving symptoms, by reducing blood lipids, inflammation, and insulin resistance (6).
Clarification of the 16-hour Fasting Window and 8-hour Eating Window
- Fasting Window: During the 16-hour fasting window, only zero-calorie beverages like water, black coffee, or herbal tea are allowed. You should not eat anything throughout this time.
- Eating Window: The 8-hour eating window is when one consumes all their daily calories. It is crucial to eat nutrient-dense foods during this period to ensure the body receives essential vitamins and minerals.
Benefits of Exercising During the Fasting Window
Exercising during your fasting window in 18/6 intermittent fasting can offer several potential benefits:
- Increased Fat Burning Potential :During the fasting state, the body’s insulin levels are low, which facilitates fat breakdown for energy through a process called lipolysis. This leads to increased fat burning potential during exercise (7).
- Improved Metabolic Health: Studies indicate that combining exercise with intermittent fasting may lead to better overall metabolic health. This can include improved blood pressure, cholesterol levels, and overall cardiovascular health (8).
- Improved Mental Focus and Clarity: an animal study on rats found that regular exercise and intermittent fasting both helped preserve brain function by reducing inflammation, and oxidative stress, and boosting brain-derived neurotrophic factor (BDNF), a key brain health factor, with no added benefit seen from combining the two interventions (9).
Why Morning Workouts?
Morning workouts can be a powerful partner to 16/8 intermittent fasting, offering a unique set of benefits that work together to enhance your health and fitness goals.
- Aligning with Circadian Rhythm: Our bodies have a natural internal clock known as the circadian rhythm. Exercise in the morning helps synchronize this rhythm, promoting better sleep at night(10). This improved sleep quality further fuels your workouts and overall well-being.
- Improved Sleep: Regular exercise promotes better sleep, but exercising too close to bedtime can have the opposite effect (11). A morning workout ensures enough time for your body to wind down before sleep, leading to deeper, more restful sleep during your fasting window.
- EPOC Effect: Exercise Post-exercise Oxygen Consumption (EPOC) refers to the increased calorie burning that continues even after your workout is done (12). Morning workouts can leverage this effect throughout your fasted state, potentially maximizing calorie expenditure.
- Consistency: Exercising in the morning reduces the chances of unexpected interruptions and ensures that the workout is completed, leading to better adherence to the routine (13).
- Endurance and Metabolic health: Research suggests that training before breakfast in a fasted state has shown positive effects on physical endurance, strength, fat mass reduction, and metabolic health in individuals with type 2 diabetes (14).
In conclusion, combining 16/8 intermittent fasting with morning workouts can be an effective strategy for weight loss, improved metabolic health, and enhanced overall well-being. By understanding the science behind this approach, individuals can optimize their fasting and workout routines to achieve their health and fitness goals.
16/8 Intermittent Fasting Morning Workout Ideas
Choosing the right exercises during your fasted state is crucial. Here’s a breakdown of some effective and energizing morning workout ideas for the 16/8 fasting window:
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is an excellent choice for morning workouts during the 16/8 intermittent fasting window. HIIT entails quick bursts of vigorous activity interspersed with quick rest intervals. It is known to be highly effective for fat burning and improving cardiovascular health (15).
HIIT workouts suitable for the fasting window
- HIIT Sprinting: Sprint at maximum effort for 20 seconds, followed by 40 seconds of walking or light jogging. Repeat for 15-20 minutes.
- Bodyweight HIIT: Perform exercises such as burpees, jumping jacks, mountain climbers, and high knees at maximum intensity for 30 seconds, followed by 30 seconds of rest. Repeat for 15-20 minutes.
- Tabata Training: 20 seconds of ultra-intense exercise, followed by 10 seconds of rest, repeated for 4 minutes (8 rounds).
Benefits of HIIT session during the fasting period
A study examining the effects of combining intermittent fasting with high-intensity interval training (HIIT) on women with obesity suggests that this combination has benefits (16)
- Reduction in fat mass and body weight
- Increase in muscle strength and fat-free mass
- Improved nitrogen balance
- Improved aerobic capacity
Cardio Workouts
Cardio workouts are another excellent option for morning fasting sessions. They can be adjusted to various fitness levels and can be done indoors or outdoors.
Types of cardio workouts suitable for morning fasting sessions
- Running: Whether on a treadmill or outdoors, intermittent fasting and running can effectively improve metabolic health and burn calories.
- Cycling: Cycling, either stationary or outdoors, is a low-impact cardio option that is easy on the joints.
- Jump Rope: Jumping rope is a simple and effective cardio workout that can be done anywhere with just a jump rope.
- Stair Climbing: Find a set of stairs and climb them repeatedly for a great cardiovascular workout.
- Swimming: Low-impact and refreshing, swimming is a great way to get your heart rate up while being gentle on your joints.
Resistance Training for your 16/8 Intermittent Fasting Morning Workout
Resistance training is an excellent way to boost your metabolism and build muscle, even if you’re in a fasted state, you can incorporate it into your 16/8 intermittent fasting morning workout routine. Here are some great options to include in your morning workout:
- Bodyweight Exercises: These require no equipment and are a convenient way to target major muscle groups. Push-ups work your chest, triceps, and shoulders. Squats and lunges build strong legs and core. You may easily adjust these exercises to fit your current level of fitness.
- Dumbbell Workouts: Dumbbells offer a wider range of exercises compared to bodyweight routines, allowing you to target specific muscle groups. Since the weight is moderate, fasted training with dumbbells can help maintain muscle mass while still promoting fat utilization.
- Kettlebell Workouts: Kettlebells provide a unique challenge due to their off-center weight distribution. This can enhance core engagement and overall workout intensity. While fasting, focus on lighter kettlebell exercises to maintain proper form and avoid injury.
- Resistance Band Exercises: Resistance bands are portable and versatile, allowing for a full-body workout During fasted morning workouts, focus on exercises with moderate resistance to maintain muscle strength and definition.
Weight training, with proper nutrition and timing during your eating window, can further enhance muscle growth and strength alongside fasted morning workouts. Experiment and find the type of resistance training that works best for you within the 16/8 intermittent fasting morning workout.
Benefits of resistance training during the fasting window
- Increased Fat Burning: Some research suggests your body might tap into stored fat for energy sooner during fasted resistance training, potentially leading to greater fat burning (17).
- Muscle Preservation: Resistance training can help maintain muscle mass, which is crucial for metabolism and overall health. This is especially important during periods of reduced calorie intake like fasting (18).
- Improved Insulin Sensitivity: Studies suggest fasted exercise might improve insulin sensitivity, which helps your body regulate blood sugar levels more effectively (19).
- Enhanced Growth Hormone: Fasting may lead to a temporary increase in growth hormone, which can promote muscle growth and repair (20). Resistance training can further amplify this effect.
Enhance Your 16/8 Intermittent Fasting Morning Workout With Flexibility and Mobility
While resistance training offers strength benefits during your 16/8 intermittent fasting routine, incorporating flexibility and mobility exercises in the morning can significantly enhance your overall well-being. Here’s how different modalities can complement your fasted state:
- Yoga: Yoga combines postures, breathing exercises, and meditation. It improves flexibility, strengthens core muscles, and promotes relaxation, all of which can benefit your fasted state. Gentle yoga flows can improve blood flow and wake up your body for a more effective workout later.
- Pilates: Similar to yoga, Pilates focuses on core strength, flexibility, and body awareness. Performed in a fasted state, Pilates can improve posture, increase range of motion, and prepare your body for resistance training without requiring heavy exertion.
- Dynamic Stretching: Unlike static stretching, dynamic stretches involve controlled movements that mimic workout motions. Performed before a fasted workout, dynamic stretches can increase blood flow, improve joint mobility, and prime your muscles for better performance.
- Tai Chi: This ancient practice combines slow, gentle movements with deep breathing. While fasted, Tai Chi can improve balance, coordination, and overall well-being. It’s a low-impact way to wake up your body and mind without compromising your fasted state.
By incorporating flexibility and mobility exercises alongside your fasted morning workouts, you can enhance your overall fitness, improve your range of motion, and potentially minimize injury risk – all while maximizing the benefits of your 16/8 intermittent fasting routine.
Tips for Maximizing Your 16/8 Intermittent Fasting Morning Workout Results
Morning workouts within a 16/8 intermittent fasting routine can be a powerful way to start your day and potentially accelerate your fitness goals. However, to maximize your results and feel your best, follow these key tips:
- Listen to Your Body: This is paramount, especially during fasted workouts. If you experience dizziness, nausea, or extreme fatigue, it might be a sign you need to adjust your routine. Consider a small pre-workout snack or adjust the intensity of your workout.
- Stay Consistent with Your Routine: Building a consistent morning workout habit is crucial for long-term success. Schedule your workouts and stick to them as much as possible, even if you need to adjust the timing or intensity based on how you feel so Choose activities you enjoy. Consistency helps your body adapt and improve over time.
- Pay Attention to Nutrition: While fasted workouts can offer benefits, proper nutrition during your eating window is essential. Focus on consuming high-quality protein, complex carbohydrates, and healthy fats to fuel your workouts and support muscle recovery. This ensures your body has the building blocks it needs to maintain muscle mass and optimize performance.
- Prioritize Sleep and Recovery: Getting enough quality sleep (7-8 hours per night) is crucial for anyone, but especially for those doing fasted morning workouts. Adequate sleep allows your body to repair and rebuild muscle tissue, ensuring you wake up feeling energized and ready to tackle your workout. Prioritize good sleep hygiene practices to create a consistent sleep schedule and improve sleep quality.
- Adjust Your Workout Intensity as Needed: Don’t push yourself too hard, especially when starting fasted morning workouts. Begin with lower-intensity workouts and gradually increase the difficulty as your body adapts. If you’re feeling particularly fasted, consider a shorter workout or focus on lighter weights and bodyweight exercises. Remember, consistency and listening to your body are key to sustainable progress.
- Combine Different Workout Types for Maximum Benefit: Mixing different workout types, such as bodyweight exercises with light cardio, can provide a well-rounded fitness routine. By incorporating Different Workout Types, you can maximize fat-burning and muscle-building.
- Consider Consulting a Fitness Professional for Personalized Guidance: If you’re new to morning workouts or 16/8 intermittent fasting, or if you’re unsure about the best approach for your fitness level and goals, consider consulting a fitness professional. A certified personal trainer or nutritionist can provide personalized guidance and create a workout plan tailored to your specific needs.
- Adjust Your Workout Routine Based on Your Fitness Level and Goals: Your workout routine should be tailored to your fitness level and goals. If you’re new to exercise or fasting, start slow and gradually increase the intensity and duration of your workouts as your body adapts. If you’re more experienced, you can challenge yourself with more advanced exercises and longer workout sessions.
- Start Slow and Gradually Increase Intensity: When starting your 16/8 intermittent fasting morning workout routine, it’s essential to start slow and gradually increase the intensity to allow your body to adapt. Begin with shorter, less intense workouts and gradually increase the duration and intensity as your body becomes accustomed to exercising in a fasted state. This approach will help prevent injury and ensure long-term success with your fitness goals.
By incorporating these tips, you can transform your 16/8 intermittent fasting morning workouts into a powerful tool for achieving your fitness goals.
Avoiding these Mistakes in Your 16/8 Morning Workout
While a 16/8 intermittent fasting routine with a morning workout can be a powerful combination for fitness goals, there are some common mistakes that can hinder your progress or even lead to injury.
- Overtraining: Especially during fasted workouts, your body may need more recovery time. Pushing yourself too hard can lead to injuries, fatigue, and decreased performance. Start slow, gradually increase intensity, and incorporate rest days to allow your body to rebuild muscle and replenish energy stores.
- Skipping Warm-up Exercises: A proper warm-up is crucial for any workout, fasted or not. It increases blood flow, prepares your muscles for exertion, and reduces the risk of injury. Dedicate 5-10 minutes to light cardio and dynamic stretches to elevate your heart rate and prime your body for the workout ahead.
- Neglecting Proper Hydration: Dehydration can significantly hinder performance and recovery, especially during fasted workouts. Since you won’t be consuming fluids during your workout window, prioritize proper hydration before, during (if absolutely necessary with small sips of water), and after your workout. Aim for water or electrolyte-enhanced beverages to replenish fluids lost through sweat.
- Ignoring Signs of Fatigue and Exhaustion: While pushing yourself is important, listen to your body’s signals. If you experience dizziness, nausea, or extreme fatigue during your fasted workout, it’s a clear sign to slow down, take a break, or adjust your routine. Pushing through exhaustion can lead to injuries, decreased motivation, and potentially derail your fitness goals.
By avoiding these common mistakes, you can ensure your fasted morning workouts are safe, and effective, and contribute to your overall health and fitness goals.
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