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Infrared Workouts, Intermittent Fasting and Diet Tracking

Research has shown that exercise and exposure to infrared energy and heat can accelerate the metabolism. When infrared training is combined with intermittent fasting and a disciplined logging of food intake, your fitness results can catapult onto the fast lane. So let’s take a brief look at all three of these actions.

Infrared (IR) Workouts

How does an IR workout rev up your metabolism? IR elevates your heart rate rapidly to your target workout range, and in the process helps to improve your blood circulation. This works to bring more oxygen to your cells. Oxygen is necessary for every metabolic process.  More efficient circulation helps to speed up oxidation of fat molecules too. The more oxygen our bodies can take in and process, the more fat we can burn.

“The metabolic rate of the body is the overall rate of tissue oxidation of fuels by all the body's organs.” (1)

The takeaway here is: IR workouts improve oxidation!

Intermittent Fasting

Intermittent fasting is defined as method of eating intervals which split a day (or a week) up into eating periods and fasting periods. For example, we fast already during our sleep, but some choose to extend the sleep fast beyond waking and go without eating breakfast and then in the evening cutting off food well before bedtime, such as a hard stop at 7pm. Energy used during sleep should be for workout recovery, not for digestion. This is the method that works for me, but it is by no means the only way or the way that might work best for everyone.

There are many benefits from intermittent fasting including the increase of mental clarity gained by forcing the burning of fat for energy, known as ketosis, as opposed to the use of sugar for energy. Intermittent fasting can also lower the risk of developing diabetes by stabilizing blood sugar levels and reducing insulin resistance.

I am a believer in fasted infrared cardio workouts in the morning and ending food intake at 7pm during the week. Intermittent fasting intervals for me extend beyond when I wake up each morning. My first meal is usually around 11:30 a.m.-12:30 p.m. For me, this diet tactic has worked to accelerate my fat loss while retaining muscle.

The takeaway here is: Fast for 16 hours (includes sleeping hours) straight, then eat during the next 8 hours.

Diet Tracking

If you are serious about toning up, losing weight and burning fat, then it is vital that you adopt a method for tracking your daily nutritional intake. Ideally, it would be super convenient if you had one app that can schedule your workouts, track your calories burned (including the one hour post-workout after-burn), as well as track your food intake with a daily log to keep your calories in a deficit to your intake. Your target calorie intake should be 10% less than your burn off from workouts and BMR (basal metabolic rate). The HOTWORX Burn Off App performs all of these vital fitness functions making it super convenient for members. Diet Trax, a nutritional tracking log that easily displays caloric deficit and meal balance of macros (% of proteins, carbs, fats), was recently added to the Burn Off App lineup!

The takeaway here is: You get what you measure in life!

Here is the bottom line. Infrared training, such as that of the HOTWORX 3D method, utilized while practicing a sensible intermittent fasting approach to food intake and disciplined food tracking is a proven pathway to incredible fitness results. Use this 1,2,3 fitness power practice, and…

Make results a lifestyle! 👊🔥

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Stephen P. Smith, MA
CEO and Creator of HOTWORX, Author, Former National Collegiate Bodybuilding Champion and Arena Football Player, Certified Professional Trainer


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