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The Advantage of Daily Intermittent Fasting for Fitness

In the quest for optimal health and fitness, people often sift through countless diets and exercise regimes, each promising transformative results. Among these, intermittent fasting (IF) has gained significant attention and popularity. Specifically, daily intermittent fasting, which involves alternating periods of eating and fasting within a single day, has shown to be highly effective for fitness enthusiasts. This article delves into the advantages of daily intermittent fasting and how it can be a game-changer for your fitness journey, especially when combined with infrared training.

What is Daily Intermittent Fasting?

Daily intermittent fasting typically involves a pattern such as the 16/8 method, where you fast for 16 hours and eat during an 8-hour window. Other popular methods include the 18/6 and 20/4 patterns. During the fasting period, you consume no or minimal calories, allowing your body to utilize stored energy, primarily in the form of fat. I have found that the NO calorie consumption during the fasting period works best. This will ensure that your body reaches a state of ketosis towards the end of the fasting period. Also, when you practice a fasted exercise program, you will see amazing fat burning results. Fasted exercise simply refers to training during the period of fasting, or working out on an empty stomach to put into simple terms. You can really ramp up your efforts to get lean when you combine your fasted exercise with an infrared heated environment inside of a HOTWORX workout sauna.

What are the advantages of daily intermittent fasting?

1. Enhanced Fat Burning
One of the most compelling benefits of intermittent fasting is its ability to enhance fat burning. When you fast, your body depletes its glycogen stores and at a point during the intermittent fast starts to use fat as its primary fuel source. This metabolic switch promotes the breakdown of fat stores, resulting in fat loss and weight loss. This is known as ketosis, a metabolic state that occurs when the body burns fat for energy instead of glucose. This process happens when the body doesn't have enough carbohydrates or glucose to burn for energy, so it instead burns stored fats and produces ketones that are used for fuel.

2. Improved Insulin Sensitivity
Intermittent fasting can improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels. Enhanced insulin sensitivity allows your muscles to absorb glucose more efficiently, providing you with sustained energy during workouts and improving overall metabolic health. This can be particularly beneficial for those looking to prevent or manage type 2 diabetes.

3. Boosted Human Growth Hormone (HGH) Levels
Fasting has been shown to significantly increase the production of human growth hormone (HGH). HGH plays a vital role in muscle growth, fat metabolism, and overall recovery. Higher levels of HGH can enhance muscle building, accelerate fat loss, and improve exercise performance, making it a valuable ally for fitness enthusiasts. As reported by the National Center for Biotechnology Information, “Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion…” (1)

The general consensus based on current fasting research and literature indicates that it takes about 12 hours of fasting to reach ketosis. Imagine the results if your daily workouts begin at the time when your body reaches a state of ketosis…can you say, Earn the Burn!!!? The HOTWORX Burn Off App provides a tool through its Diet Trax program that helps members stay on track with their daily intermittent fasting window.

4. Enhanced Cellular Repair and Longevity
During fasting periods, the body initiates a process called autophagy, where it removes damaged cells and regenerates new ones. This cellular cleanup enhances recovery, reduces inflammation, and promotes longevity. For athletes and fitness buffs, this means faster recovery times and a lower risk of injuries and illnesses. Now that’s a fitness no brainer!

5. Simplified Meal Planning and Improved Diet Quality
Intermittent fasting simplifies meal planning by reducing the number of meals you need to prepare and eat each day. This can lead to more mindful eating and better food choices. With a shorter eating window, you’re more likely to prioritize nutrient-dense foods that fuel your body and support your fitness goals, rather than snacking mindlessly throughout the day.

6. Mental Clarity and Focus
Many individuals report enhanced mental clarity and focus during fasting periods. Without the constant influx of food, the body can stabilize its energy levels, avoiding the peaks and crashes associated with frequent eating. This can translate to better concentration and performance during workouts and other daily activities. I find that my state of mental focus is much greater after a fasted workout in the morning for several hours as I manage through the work day.

So, how can you get started with daily intermittent fasting?

Starting daily intermittent fasting can be fairly straightforward. Here’s what to do as you begin:

Choose Your Fasting Window: Decide which fasting pattern suits your lifestyle. The 16/8 method is a great starting point for most people. This works well for myself. I usually end my eating around 7pm and begin eating again around 11am-12noon the next day.

Stay Hydrated: Drink plenty of water, herbal teas, or black coffee during fasting periods to stay hydrated and curb hunger. Avoid anything with calories. Take your vitamins and other supplements with your first meal of the day and not during fasted periods.

Focus on Nutrition: When you break your fast, prioritize whole, nutrient-dense foods to nourish your body and support your fitness goals.

Listen to Your Body: Pay attention to how your body responds and adjust your fasting and eating windows as needed based on your results.

Combine with Infrared Exercise: Pairing intermittent fasting with regular infrared exercise, like that of the HOTWORX 3D Training Method, can amplify the benefits. I highly recommend training during the fasted state and during ketosis if possible. However, listen to your body and adjust your workout rhythm and intensity as needed.

Daily intermittent fasting offers a multitude of benefits for those seeking to enhance their fitness and overall health. From improved fat burning and insulin sensitivity to increased HGH levels and enhanced cellular repair, the advantages are substantial. By adopting intermittent fasting, you can simplify your eating habits, improve your diet quality, and achieve better results from increased energy for your workouts. As always, it’s essential to consult with a healthcare professional before making significant changes to your diet or exercise routine.

Consider intermittent fasting as a sustainable lifestyle choice and you just may unlock a new level of fitness and well-being for yourself.


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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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