In this video you’ll discover everything you
need to know about one meal a day and exercise. Now a lot of people who love this channel
love doing intermittent fasting, they also love one meal a day. Now one of the questions
that always comes up when it comes to one meal a day is when do you incorporate this
exercise? How do you incorporate it? What exercises do you do? I’m having all these
challenges when trying to do OMAD and exercise at the same time. So that is what this video
is really designed to uncover for you. So what we’re going to talk about in this video
is first of all the absolute best time to exercise on OMAD. Some of the different challenges
that it will come up when trying to do exercise and only OMAD and some of the solutions that
I have for you on that, and then also we’re going to talk about the best exercises to
do when doing one meal a day and also what you just need to know in order to navigate
this and really get the best results. But before we get started I’m Dr. Zyrowski and
welcome to the channel. If you’re new to the channel be sure to subscribe. Hit the bell
notification and join our notification community that way can help you excel your health and
your life. So let’s go ahead and dive right into this topic.
Now first of all let’s start with the ideal scenario because you know in the ideal scenario
in the perfect world what we’re going to do is we’re going to work out directly before
breaking our fast. Now the research basically shows if we work out right before breaking
our fast that’s when we’re going to get the best results. We’re working on a fasted
state and we’re going to get the best results for fat burning and we’re also going to get
the best hormonal benefits. The research shows us that it’s boosting growth hormone upward
of 1300% in women in 2000% men when we go in we exercise in a fasted state. So that’s
the ideal scenario right prior to breaking that fast. But then reality sets it right?
You’re not an online workout guru neither am I. We don’t have time to just sit around
all day and just plan our workouts out and get them in the perfect time. Reality sets
in we have work, we have family, and you’re trying to squeeze a workout in anywhere in
between. And that’s what happens to me all the time.
So let’s talk about cardio versus weights. Now when it comes to doing one meal a day
and doing cardio it’s almost absolutely necessary to plan your cardio around the meal .just
because if you’re doing cardio it takes a lot more energy out of you and if you’re trying
to squeeze a cardio exercise in mid fast and then fast for another 5 hours after that it
can be very challenging. Especially, if you’re working or trying to take your family you
just will get fatigued out so when doing cardio it’s best to try to place that cardio right
prior to breaking the fast or place it after. I found typically with cardio it’s a little
bit more difficult to eat that big meal and then do cardio but a lot of people two hours
post meal are typically able to get it in. So if you’re going to cardio do it like that.
Now when it comes to weights it’s a little bit easier to slip that in through the day.
I find that people who are doing weight training and squeezing it in mid fast they’re able
to weight train and then hold that fast off for another couple hours before they eat their
meal. Now when you eat your one meal a day that’s up to you and is really when it comes
to these different strategies it’s really about finding what works best for you in a
sustainable manner. But like I said with weightlifting you can kind of navigate that a little bit
easier put it in throughout the day when you have time put it in mid fast but it is very
difficult to put cardio in just because it is so energy intensive. Let me know what you’re
doing in the comments below when it comes to adding your workout in when doing one meal
a day. What is the time that works best for you?
Tell me so I can know and have some better ideas and then of course share with the community.
Now let’s talk about the challenge with cardio because you know when doing one meal a day
cardio is certainly a challenge like I mentioned before cardio is very energy intensive now
specifically the type of cardio that is going to be long distance running so if you’re out
there running 10 miles if you’re running even 4 or 5 miles.
It’s very difficult to get that cardio in when doing one meal a day. I basically find
that it just doesn’t work for me. There’s no way that I can eat enough food in that
short period of time I don’t feel well doing that and doing cardio. I get fatigued when
I’m trying to do cardio and one meal a day so anytime I want to do like a long distance
cardiovascular workout Basically I go down to 16 in 8 and I cut the OMAD for the day.
So if I want to do OMAD I don’t do cardio long distance cardio and OMAD at the same
time. Now let’s talk about the styles of workout and by the way if you do cardio and OMAD put
it in the comment section below how you go about navigating it. I’d love to know. Now the ideal workout, this is really when
it comes to doing OMAD and it comes to your workout there’s kind of ideal situations.
Now for me personally I like to participate in a lot of forms workout. I like doing jujitsu
I like boxing I like doing yoga I like doing long distance running I like weightlifting
I like doing all kinds of the different exercise after exercising for years for me I just have
to switch it up in order to basically stay entertained with it. Now here’s the best type
of workouts and why. So when doing one meal a day weightlifting is a great style of workout.
One of the things about weight lifting and one meal a day is you’re able to stay really
lean and also weight lift efficiently when doing the one meal a day.
——————————— And the thing is to is because you’re doing
that in 10 more intensive fasting verses like a 16 and 8 or no fasting at all essentially
what you’re doing there is you’re putting yourself in that burning state so you know
if you’re not competing for anything and you just are more concerned about aesthetics then
you can do one meal a day and weightlifting in get some really great results. Now the
other thing I like to do is just mild cardio if I’m doing one meal a day. Some forms of
mild cardio might be a 30 minute walk, maybe a boxing session, it may be a yoga session
those types of mild workouts there are still a workout you’re still getting some exercise
in for the day but isn’t that energy intensive like a 10 mile long distance run. The other
thing that works really well as High Intensity Interval Training. Now high intensity interval
training is a very good because you’re going to get that really intense cardiovascular
workout in a short period of time and the other thing that’s really great about it when
doing one meal a day is it’s not really just exhausting your body or exhausting your adrenals
like a long distance run would combined with one meal a day. So high intensity interval
training basically you take a high intensity workout, get a 20 minute good cardiovascular
session in and it works really well. So weightlifting 30 minute walk or other forms of light cardio
like yoga or even like you know doing some sort of Jiu-Jitsu, boxing and then high Intensity
interval training all work really well when doing one meal a day. And by the way if you
want to get the best performance with your workout you need to be eating right when doing
one meal a day and so what I’ll do is a put a link right up here to my one meal a
day food plan and one meal a day food pyramid. You’re going to want to see that in order
to really know what you should eat to get the best results, check that out. It’s very
powerful. The last here is I want to talk about one of the other ways that you can boost
performance prior to your workout. OK we’re doing one meal a day, you’re fasting all day
you’re probably a little bit fatigued, especially if you’re new to this method I find that the
newbies are very fatigued out whereas like people who are a little bit more seasoned
here they’re able to go into their workouts much better. But either way prior to your
workout there’s a couple things you can do in order to boost performance you could drink
a cup of coffee and just get a caffeinated boost there you can also use an essential
amino acid which is one of the things that I like to do because it’s going to really
give you those amino acids that are available for rapid uptake when you’re working out.
It boosts performance a little bit but it also helps with muscle growth. Now the other
thing that I do as well as is I use a pre workout called ATP Octane. Essentially what
it is a nutrient dense pre workout that kind of floods the mitochondria with the nutrients
it needs in order to help give you more energy help build more energy and then also it has
a little bit of caffeine that give you a boost too because you want to be careful when you’re
doing caffeinated beverages and one meal a day because if you’re exhausting yourself
through the fast and then you’re pouring on all that caffeine you can really cause some
major chronic fatigue issues in your body cause some adrenal exhaustion. So we got to
be careful there. And what i’ll do is i’ll put up links to all the resources in the description
below here. So here’s the different things that you need to know when exercising and
doing one meal a day. Be sure to give the video a thumbs up share with your friends.
Let me know in the comments section below what you do for workouts when doing one meal
a day. Once again trying to really comprehend all the different ways people navigate this
because you know some people can almost do anything and find that it works well for them,
where other people struggle in a lot of different fashions. So let me know in the comments section
below and if you want to learn more about exercise, nutrition, reversing health conditions
basically what you’ve got to do is subscribe to the channel. Hit the bell notifications
to get notified every time a new piece of content comes out. Lastly check out my other
videos right over here and they’ll teach you everything you need to know on one meal a
day and I’ll see you in the next video.