Exercise Training Paired with Regular Fasting Burns More Fat Than Fasting or Exercise Alone

The window with a form of fasting that I'm a big fan of is starting around 10 or 11... and ending somewhere around 6 or 7. So, 10 to 6 or 11 to 7, something like that. An 8-hour window is a phenomenal window for most people that aren't morbidly obese or have all sorts of health issues.

Whether you're just cutting calories, whether you're intermittent fasting, whether you're doing a 2 to 3 day fast, you need to also be doing some exercise in there, because that is going to help preserve the muscles—send the stimulus to the muscle to increase muscle protein synthesis and decrease catabolism.

The combination of high-intensity interval training (3 sessions per week) paired with daily time-restricted eating was more powerful at losing belly fat, specifically visceral fat, than either intervention alone.

When you combine resistance training or HIIT training with fasting, you help to preserve muscle.

Fasting alone does lead to fat loss, but it also leads to muscle catabolism ... Doing the combined effect of exercise with the fasting helps to preserve that muscle.