I usually fast for 20 hours, I weigh 192 and I am 5”8, I want to lose weight obviously so which one would you recommend and why?
I do all 3 in moderation during the week. Twice a week yoga, twice a week Orange Theory (cardio and weights). Combined with IF, it has been a great combination. Also I try and walk 30 mins on the days I don’t have a scheduled workout. Staying active and changing things up prevents your body from plateauing
Do what you will keep doing.
Personally, I like weightlifting or body weight exercises because you develop muscle, which in turn burns more calories. (Raises your TDEE)
Also, after a workout, your muscles continue to burn calories, so I’d speculate there’s more benefit than yoga or running.
However, none of that matters if you hate it and won’t keep it up. Thus, my first sentence!
You’ll want to do yoga to stay limber and feel good in your body. To me it’s just a lifelong practice everybody should have But to loose weight I think best to integrate as much heavy lifting you can do AND the light cardio/ low intensity steady state (LISS)which is totally fine to do on alternating days. You’d actually crush it if you did it like that every other day focus on either weight training or LISS. But I would chose LISS only during your fasting window and weight train in the middle of your eating window so pre and post fuel up
However LISS needs to be of substance like an hour long brisk walk (7500 steps -+) ) 60% of your max heart rate )
Tricky question. None of them help weight loss in a very direct manner. But they help your health tremendously in other ways. And good health is the foundation of all things, including IF.
Last year I started sprinting the stairs to the 5th floor 2-3 times daily, as my long term knee injury has improved lately. Tremendous effect for the short time invested!
Yoga never worked well for me. Not much effect seen and some negative side effects.
Weight lifting is the best, but also the worst. Joint injury is always just one badly executed rep away. And during weight loss, you are doubly exposed. Having said that, I grew up with constant back pain and inability to stand up straight for more than 5 min. And doing deadlifts for 2 years completely cured all that for life.