Let's remember, this program is to help get you into a state of balance and to improve your health and fitness.
Two factors that lead to a state of stress and inflammation are over exercise and lack of exercise. We want to find the sweet spot. Enough exercise to progress you forward, but not so much that we are spiking cortisol levels.
I have already discussed the benefits to intermittent fasting. Exercising in a fasted state can help speed up your results, however there are a couple of exceptions. If you are suffering from adrenal fatigue or hypothyroidism and it's not under control, you may want to ease into IF. Also, if you are on a specific medication schedule that must be taken with food, please ask before attempting IF.
For best results, try HIIT workouts and and steady state cardio in a fasted state. An option (which I use) is to perform 40 minutes of Low Intensity Steady State Cardio (LISSC) in a fasted state. In other words, I go for a 40 minute brisk WALK! Cardio never exceeds 20 minutes of HIIT or 40 minutes of slow, steady state. Nothing crazy.
With workouts, you have flexibility depending on your fitness level and goals. If you are a beginner, with a focus on losing weight, you may wish to begin with morning fasted sessions alternating days between HIIT and low intensity steady state cardio. If you are more advanced you may wish to start each day with HIIT or LISSC and do Gym or home workouts later in the day. All at home workouts are beginner, you can make them more advanced by adding weights and sets. Beginners may wish to slowly add in resistance training in addition to HIIT and LISSC.
If you are able to complete resistance training in a fasted state following your cardio, you may do so, however you will want to time it so you are breaking your fast right after. If not, fit it in when you can. Always keep in mind with resistance training, that nutrient timing is key. You want to re-fuel right after your workout.
WEEKS ONE & TWO
GYM - BEGINNER & INTERMEDIATE
WEEKS THREE & FOUR