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hey guys I had a question about intermittent  fasting and when to exercise okay so let’s  

just talk about this for a second you know the  whole goal is to drain out the excess fat that  

you have right other goals would be just to feel  better and get fit but maybe mainly people want  

to lose weight and so they’d start adding  intermittent fasting ketosis and they start  

adding these things typically the big mistake is  adding too many things too fast in other words  

trying to go to two meals a day run off the bat  and exercising on top of it and they crash and  

burn so I think the the ideal indicator to know  if you’re doing it right is how you feel when  

you start to exercise and you actually go through  it your legs heavy do you feel tired do you feel  

like I can’t go on or do you feel like you have to  reserve it you can do it that’s the best indicator  

to know that you’re being able to handle it as  far as the timing goes I don’t suggest if you’re  

doing cardio or interval interval training to  do it early in the morning if you’re going to  

wait if you’re in the fast period because you’re  going to deplete your glycogen Reserve and if  

you’re not ready for it you have to adapt to it  you’re going to feel you’re going to get really  

hungry okay and you’re going to feel light-headed  hypoglycemic type reaction so I always recommend  

doing the exercise unless here really really fit  just before the meal during the the eating period  

okay between the first and second meal the first  second and third meal or just like me I exercise  

right after the the last meal of the day okay  that’s perfect because you have the glycogen  

reserve you have the food there to satisfy so  you have the energy to work out okay now this  

is are you going to burn more fat verses here  versus here there’s a couple studies and you  

can burn a little bit more fat if you workout in  the evening because of the the sleep cycles okay  

it’s not that significant so but it’s a little  bit more some people need to add more protein  

when they workout like they’re not doing any any  protein at all so when you workout you break down  

your protein you’re supposed to build up if  you don’t have the amino acids if you don’t  

have the protein there you can feel a little  bit weird so you want you may want to adjust  

the protein a little bit or even add a meal if  you feel really kind of ravenously hungry and  

you can’t handle your just going too fast okay  that’s all so some people add creatine okay so  

which is a it’s a it’s a supplement that you  can add to improve recovery I like it it’s good  

if you want to actually improve your recovery  if you’re trying to maybe develop more muscle  

mass you can add that and it doesn’t necessarily  have to be with the meal okay I hope that answered  

that question and put your comments below hi guys  hey listen I created a pretty amazing evaluation  

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