IMPACT OF HOME-BASED FULL-BODY

WORKOUT COMBINED WITH

INTERMITTENT FASTING IN THE
OVERALL PHYSIQUE OF AN INDIVIDUAL
Szelca Frien N. Zuniga
BSPT-3
INTRODUCTION
+ The COVID-19 pandemic affected the lives of many Filipinos particularly their
physical conditions and lifestyles (Bentlage et al., 2020)

+ The gap between personal and professional life has reduced

+ The importance of health and fitness has been more significant

+ The use of home-based full-body workout with intermittent fasting can be

beneficial in developing the overall tone and physique of an individual
+ Quarantine and isolation have brought issues such as physical inactivity, limited
social communication, and deteriorating mental health. (Kaur et al., 2020)

+ Full-body workouts are mostly used because of engaging multiple muscle groups
in the body (Bubnis, 2019).

+ Recently, common trends of combined diet and exercise such as full-body workout
has varied results (Robinson, et al., 2020). One of which is intermittent fasting, that
revolves around choosing regular eating and fasting times. (Tello, M. 2021)
+ According to Delavier et al., (n.d), home workouts are beneficial in many ways.
However, there are also perceived barriers when doing home workouts (Daly et
al., 2016).

+ Exercising without proper diet is not an effective weight loss strategy. (Lawton,
2020)

+ Intermittent fasting shows notable effects such as it can lower systolic blood
pressure, total lipid profile, and inflammatory markers. (Abeyasakara, K.)
+ Currently, there are no evidence claiming that home-based full-body workouts
with intermittent fasting can be impactful in the physical health.
Objectives

This study aims to:

 Determine the impact of home-based full body workout combined with intermittent fasting

in the overall physique of an individual

 Determine the effects of working out at home without following a specific diet or

following the intermittent fasting method in weight loss

 Identify the effects of intermittent fasting on weight loss

Research Questions
1. What are the anthropometric measurements of the participants before the exercise and diet

Intervention?

2. What are the anthropometric measurements of the participants after the exercise and diet

intervention?

3. What effects do full-body workouts with intermittent fasting have on the physical health of

individuals?

4. What effects do full-body workouts without diet have on the physical health of individuals?
Hypothesis

Ho: Home-based Exercise with intermittent fasting does not affect the weight,

BMI, and waist circumference of an individual.

Ha: Home-based Exercise with Intermittent fasting affects the weight, BMI, and

waist circumference of an individual.

Scope and Delimitations
+ This study focuses on the impacts of YouTube home-based full-body workouts
with no equipment, combined with intermittent fasting or no diet in weight loss or
muscle tone of an individual. The exercises that will be used by the respondents
will be limited to full-body workouts only combined with intermittent fasting, so
the result may vary depending on the respondent’s level of physical fitness. Other
than that, respondents may have difficulty accessing YouTube depending on the
availability of internet connection and their workout place might be inaccessible
in their specific homes.
Significance of the Study
+ The Researcher
+ Respondents
+ Fitness Instructors
+ Fitness Aspirants
Conceptual Framework
INDEPENDENT DEPENDENT
VARIABLE VARIABLE

Control Group
No exercise and no
intermittent fasting Improvement of the
physique of the
participant
Experimental Group
Intermittent fasting (16:8 Anthropometric
method) only Measurements
Home-based full-body (Changes in BMI,
workout only Weight and Waist
Home-based full-body Circumference)
workout and intermittent
fasting (16:8)
Terms
+ Home Workout
+ Intermittent Fasting
+ Body Mass Index
+ Anthropometric Measurements
+ Calories
 MATERIALS AND METHODS
+ Quantitative study with an experimental design and will be based on numerical data from pre-test
and post-test.
+ Inclusion Criteria:

1. Voluntary consent to participate in the study

2. Male or female above 20 years old with a sedentary lifestyle

3. No health issues deterrent to perform exercises

4. No diet programs followed

+ Brgy. San Miguel and Dalipuga, Iligan City

 Table 3.1 Distribution of Participants

Group Number of Participants

Experimental Group 1 (Intermittent fasting (16:8 15
method) only)
Experimental Group 2 (Home-based full-body 15
workout only)
Experimental Group 3 (Home-based full-body 15
workout and intermittent fasting (16:8))
Control Group (No exercise and no intermittent 15
fasting)

Total 60
Instrumentation
+ Survey questionnaire for the recruitment of participants
+ Participants will perform the home-based exercise program combined
with intermittent fasting
+ Implementation of the exercise program and attached intermittent
fasting schedules
Study Procedure
1. Submitting of the research proposal
2. Employ survey approach
3. Distribution of the survey questionnaire
4. Collection of questionnaire
5. Preparation of materials
6. Gathering data
7. Finalizing the data
8. Data Analysis
 Submission of Research Proposal

Data Collection

Data Processing and Analysis

Flow Chart
Recording and Documentation of

Results

Conclusion & Recommendation

Final Paper Writing

Cost Estimation
The total cost estimation that will be needed to conduct the study will be around
P3000. Most of the funds will be used to buy main materials such as Tape Measure,
Smart Weighing Scale, and/or Body Composition Scale. A fraction of the budget
will be used to produce copies for the questionnaire, the exercise program, the
schedule reminder for the intermittent fasting and the consent form of the
participants.
Ethical Consideration
Participants will be informed on what the research study will be about and the activities that
they will be performing through the consent form. In the form, the overview/description of
the study, voluntary participation, anonymity and confidentiality of the participants’, and
the authorization and signature will be indicated.

Participants will be given enough time, about 1 week, to read and to thoroughly go through
with how the study will be performed and conducted by the researchers. By this, they will
have enough time to think if they want to participate in the study or not.