Posted on 05/04/2024 12:24:51 PM PDT by ConservativeMind
Combining time-restricted eating with high-intensity functional training may improve body composition and cardiometabolic parameters more than either alone, according to a study.
Prior studies indicate that time-restricted eating (which limits when, but not what, individuals eat) and high-intensity functional training (which combines intense aerobic and resistance exercise) may be beneficial and easier for individuals to commit to long term.
In a new study, researchers investigated the impact of time-restricted eating and high-intensity functional training on body composition and markers of cardiometabolic health such as cholesterol, blood glucose, and lipid levels.
A total of 64 women with obesity were assigned to one of three groups: time-restricted eating (diet only), high-intensity functional training (exercise only), or time-restricted eating plus high-intensity functional training (diet + exercise). Participants following the time-restricted eating regimen ate only between 8:00 am and 4:00 pm. Those in the functional training groups worked out three days per week with an instructor.
After 12 weeks, all three groups had significant weight loss and decreases in waist and hip circumference. Likewise, all groups showed favorable changes in lipid and glucose levels.
Some differences were seen between groups. For example, fat-free mass (a combination of lean mass and skeletal muscle mass) and blood pressure improved in the diet + exercise and exercise groups but did not change in the diet-only group.
Participants in the diet + exercise group generally experienced more profound changes in body composition and cardiometabolic parameters than either diet or exercise alone.
The researchers noted that this is a relatively small study, and it is difficult to tease out the contributions of specific exercise routines or of time-restricted eating and calorie reduction since both groups reduced their calorie intake. However, they note combining time-restricted eating with high-intensity functional training might show promise in improving body composition and cardiometabolic health.
(Excerpt) Read more at medicalxpress.com ...
Keto
I have done the Warrior diet. Once a day, all you can eat. After the 2nd week, your body tells you what it wants.
First time I tried it, I lost 40 lbs in a month. Wasn’t easy.
These days I do a 2 week fast.
I’m on a 14:10 daily fast (14 hour fast, 10 hours to eat). It’s very easy to maintain, and I’m seldom hungry when I wake up. Have to make sure I eat a hearty lunch, or my blood sugar gets low in the morning; but otherwise, I see the results.
Planning to add exercise back into the mix next week. Curious how that’s going to change things.
“high-intensity functional training”
Is not HIIT. HIIT is a single mode (run/walk...cycling etc.)
HIFT combines classic aerobic/anaerobic HIIT with resistance training like dead lifts, curls, bench press etc.
One after the other. Keeping your heart in the green/yellow/red zones.
Crossfit.
It’s the most intense exercise you can do.
Have heart issues, but fasting seems to help.
One of my friends, recovered from cancer, was extremely heavy. 5’10” pushing 350lbs. He limits eating to an 8-10-hour window daily and exercises. He’s lost probably 120lbs. last I saw him. He’s doing well.
Military used to have something called Special High Intensity Training....
I was often put on that detail...
I was struggling to lose 10 lbs, as I was at 18 lbs above my college weight of 155.
I believed at over 70-years-old, 165 was an acceptable figure. I had been walk/running five days a week for 2.3 miles, and doing 100 crunches sporadically.
As the days were short this winter, I did not wish to eat before running, so I generally did not eat breakfast until about 10 a.m. I usually did not eat after 6 p.m.
I noticed my weight start to drop and my waist start to contract. After about 3 months, I have lost about 10 lbs. Yes, I was a little hungry before breakfast. Other than that, very little inconvenience.
Now my scale reads 161-163. It was as high as 173.
Not expected, but I should get a check up to make sure some other bad thing is not happening...
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