Optimal dose of exercise combined with intermittent fasting ⏰🍽️
The optimal combo for body composition outcomes.
Optimal dosage of exercise combined with intermittent fasting for body composition and cardiometabolic health in adults: a systematic review and multilevel meta-analysis
Study Details
This new meta-analysis compiled data from 65 studies (over 3000 participants) to establish the optimal dose of exercise to combine with intermittent fasting for…
🩻 Body completion
🫀 Cardiometabolic health
Participants were primarily overweight/obese but also included trained individuals ☝️
Here is what they found ⬇️
Key Findings
Compared to controls, exercise + fasting significantly reduced…
✅ body mass
✅ BMI
✅ body fat %
✅ fat mass
✅ waist circumference
✅ visceral fat
With no significant effects on fat free mass or lean body mass ❎
Plus it significant improved cardiometabolic outcomes including improved…
✅ total cholesterol
✅ triglycerides
✅ LDL cholesterol
✅ fasting blood glucose
…and moderately improved VO2max 🫁
Maximal effects for both outcomes were observed with…
⏰ 45-60 min per session
🏋️♂️ 4 sessions/week (230-300 min/week)
🗓️ over 14-30 weeks
Conclusion
Combining exercise with intermittent fasting provides significant benefits to body comp and cardiovascular health 🫀
For optimal outcomes aim for 45-60 min/session, 4 sessions/week, for ≥14 weeks ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41883415/
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