Intermittent Fasting (IF) is a particular style of fasting which is suitable for active lifestyles. As the name suggests, IF uses an intermittent approach to windows of eating, with periods of fasting.<\/span><\/p>\n You may have heard of the Warrior Diet, Lean Gains, or Eat Stop Eat. These are all popularised versions of intermittent fasting. The Warrior Diet suggests 20 hours of underfeeding, followed by 4 hours of overfeeding. Lean Gains is a 14-16 hour fast and a 8-10 hour feeding window. Eat Stop Eat has you fasting for a full 24 hours 1-2 times per week.<\/span><\/p>\n For athletic people we like the 16\/8 approach. Here\u2019s how the most common approach to IF is set up:<\/span><\/p>\n 16 hours of fasting (to include time asleep)<\/span><\/p>\n 8 hours of eating<\/span><\/p>\n That might look like this:<\/span><\/p>\n This cycle can be repeated every day, but most people do it 1-3 times per week (often to coincide with rest days from training).<\/span><\/p>\n This style of fasting is not extreme. It\u2019s actually pretty appealing, especially if you have a busy schedule and don\u2019t feel hungry in the morning. We naturally fast overnight \u2013 often for around 12 hours anyway. IF delays breakfast a little, and extends the natural fasting window by four hours. Some people find the idea appealing.<\/span><\/p>\n Some Intermittent fasting benefits<\/span><\/p>\n If you usually train fasted, then training on IF is no problem at all. Just make sure your post-workout meal comes 16 hours after your final meal the night before. Prioritise meal quality and macronutrients as normal, with carbs and protein for your post-workout meal. A slow-release protein powder like <\/span>Micellar Casein <\/span><\/a>would be a great choice for fasting days.<\/span><\/p>\n The benefit of training on an IF day is that you can actually eat more food after training, because you\u2019ll have more of your daily macros to use up.\u00a0 You might feel hungry on some fasting days. Stock up on <\/span>Chia Seeds<\/span><\/a> and <\/span>Psyllium Husks<\/span><\/a>, which are high in fibre and add bulk to meals.<\/span><\/p>\n The important thing to remember about intermittent fasting is that it\u2019s not a fad diet, or a shortcut to fat loss. It should be a plan of eating that happens to suit your lifestyle and routine. If you wake up hungry, or like to snack, then it probably isn\u2019t for you. But if you don\u2019t have a huge appetite, or find breakfast a chore, then it might suit. Don\u2019t get tied to the idea of fasting as a magic bullet. It\u2019s just another dietary tool to consider.<\/span><\/p>\n IF isn\u2019t for everyone. If you have a history of disordered eating, it might not be a good idea. If you are under a lot of stress, fasting isn\u2019t the best approach for you right now. It will add more pressure and could leave you feeling tired. If you are pregnant or breastfeeding, you shouldn\u2019t consider fasting either \u2013 for the time being at least.<\/span><\/p>\n Looking to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That’s why we’ve put together of articles with expert advice, all to help you on your fitness journey. From intermittent fasting, leaning bulking and how macro splits,\u00a0check out relevant articles below:<\/p>\n Micronutrients examples<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0Liquid calories<\/a> WHAT IS INTERMITTENT FASTING? Intermittent Fasting (IF) is a particular style of fasting which is suitable for active lifestyles. As the name suggests, IF uses an intermittent approach to windows…<\/p>\n","protected":false},"author":10,"featured_media":16735,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1974,352],"tags":[1184,1185,1186],"class_list":["post-10108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthwellbeing","category-nutrition","tag-fasting","tag-intermittent-fasting","tag-if"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=10108"}],"version-history":[{"count":15,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10108\/revisions"}],"predecessor-version":[{"id":25074,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10108\/revisions\/25074"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/16735"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=10108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=10108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=10108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}WHY, WHEN, AND HOW COULD YOU USE IF?<\/b><\/h3>\n
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WHY IS IF POPULAR IN FITNESS CIRCLES?<\/b><\/h3>\n
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WHAT ABOUT TRAINING AND FASTING?<\/b><\/h3>\n
FASTING AS A LIFESTYLE. NOT A CRASH DIET.<\/b><\/h3>\n
SOME PEOPLE SHOULDN\u2019T USE FASTING.<\/b><\/h3>\n
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