Researchers have found that combining time-restricted eating with high-intensity functional training can lead to more significant improvements in body composition and cardiometabolic parameters compared to following either practice alone. The study, conducted by scientists from the University of Sfax in Tunisia, assigned 64 women with obesity to groups focusing on time-restricted eating, high-intensity functional training, or a combination of both. After 12 weeks, all three groups experienced weight loss and improvements in glucose and lipid levels, but the group combining both practices saw more pronounced changes in body composition and cardiometabolic parameters.
The findings suggest that the combination of time-restricted eating and high-intensity functional training may be a promising strategy for improving overall health. Experts note that time-restricted eating limits when individuals eat, while high-intensity functional training combines intense aerobic and resistance exercise. The study authors suggest that this combination may be challenging to sustain for some individuals, but it could offer benefits in terms of weight loss and cardiovascular health. The researchers acknowledge that while the study was relatively small and it is difficult to determine the specific impact of each practice, the results point towards potential benefits of combining time-restricted eating with intense exercise.
While time-restricted eating and high-intensity functional training have individually been associated with various health benefits, combining the two practices may accelerate fat burning and improve metabolic efficiency. Experts advise that individuals with certain health conditions, such as diabetes or a history of eating disorders, should approach time-restricted eating with caution and seek guidance from healthcare professionals. Additionally, the timing of meals and exercise may vary based on individual preferences and metabolic differences, with some people finding morning or early afternoon workouts to be more beneficial for aligning with circadian rhythms.
Some potential drawbacks of time-restricted eating include strain on the heart and other body systems, as well as a risk of poor overall nutrition if individuals focus solely on restricting the timing of their meals without considering the quality of their diet. Adding intense workouts to a time-restricted eating routine can help improve cardiovascular health and aid in metabolizing excess calories consumed during the eating window. The combination of time-restricted eating with high-intensity exercise has been reported to enhance athletic performance, resilience to muscle and oxidative damage, sleep quality, digestion, and mental acuity, making it a holistic approach to health, fitness, and sports training that may benefit individuals of all ages and fitness levels.