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.