Fasted Exercise For Weight Loss

If you’re looking for the best way to get in shape, lose weight, and get strong, you’ve come to the right place. We’re going to give you some of our favorite workouts that will help you reach your goals faster than ever before!

Get ready for an exciting new journey filled with sweat, sore muscles, and endless motivation. We’ll take you through each workout step-by-step so that by the time we’re done with this blog post, you’ll be ready to hit the gym or start working out at home.

But before we get started on our list of workouts, let’s talk about why they work so well when it comes to weight loss. In order to lose weight effectively and safely, it’s important that you have a good understanding of how your body works. If all those chemicals floating around in your bloodstream don’t know what they’re supposed to do when they get there (like go into storage), then they’ll just keep floating around uselessly until something tells them what job they should be doing—like burning fat instead of storing it! So once we understand how our bodies work on a chemical level (and what chemicals are responsible for burning fat), we can start using these workouts as tools for helping us achieve our fitness goals faster.

Right here on Buy and Slay, you are privy to a litany of relevant information on how to begin intermittent fasting, how to exercise safely during intermittent fasting, and so much more. Take out time to visit our catalog for more information on similar topics.

Fasted Exercise For Weight Loss

Intermittent fasting refers to a diet schedule that cycles between not eating and eating. Cycles of intermittent fasting can be hourly or daily.

People may choose to fast for reasons such as religion, diet, or potential health benefits.

During intermittent fasting (IF), people may wish to continue or begin exercising. It is possible to exercise while fasting, but precautions are necessary.

Why people may exercise while fasting

People who are fasting can partake in exercise. Some people exercise while IF as they believe it has potential health benefits. These include:

Weight loss

When people eat carbohydrates, the body converts this into a type of sugar known as glucose. The body stores glucose as glycogen.

Research suggests that during periods of fasting, glycogen stores are empty. This means the body starts to burn fatTrusted Source for energy during exercise, which may help weight loss.

One study found that exercising in a fasted state also led to a higher fat loss than in people exercising after a meal.

However, other studies have produced different results.

A 2014 study found that people who fasted overnight and exercised did not lose more weight than people who ate before exercise. Another study in mice concluded that IF with or without exercising led to effective weight loss in mice.

To lose weight, the calories someone consumes must be less than those they burn each day. IF may help a person lose weight as it controls the number of calories they eat.

A study that compared IF with a calorie restricted diet that does not include periods of fasting found no major differences in the amount of weight each group lost.

Autophagy

Findings from a review of research looking at exercise and fasting highlight that it may increase autophagy.

Autophagy is a process that helps destroy unwanted or damaged cells to regenerate newer and healthier ones.

Anti-aging

A 2018 study found that IF and exercise may slow down aging and disease processes. This is because IF and exercise may cause changes in metabolism.

Why it might not be effective

Research has also identified some potentially negative side effects to exercise while fasting. These can include

• Poorer performance: Research suggests that IF may impair exercise performance, particularly in athletes that are highly trained.
• Struggle to build muscle: A 2018 randomized controlled trial found that males who were IF put on less muscle in comparison to those who ate meals as usual. However, IF did not negatively affect their muscle retention. Another study supports this, highlighting IF may be effective at maintaining muscle mass
• Lightheadedness: Both IF and exercising can lower blood pressure. By combining the two, a person may experience lightheadedness because of the drop in blood pressure.
• Blood Sugar Levels: IF and exercising may cause blood sugar levels to drop. If sugar levels drop too low, this can cause a person to faint.

The research examining fasting and exercise seems to have conflicting information. Depending on a person’s exercise goals, they may want to try IF for fat loss. However, if someone wants to build muscle, they may wish to use alternative diets.

Types of intermittent fasting

There are a number of different types of intermittent fasting. These include:

• 16:8: During 16:8 fasting, a person will not eat anything for 16 hours and then have an 8-hour window in which they consume food. During the 16 hours of fasting, people can consume noncalorie beverages, such as black coffee, black tea, and water.
• 5:2: The 5:2 diet is a type of fast where a person eats normally for 5 days and allocate 2 days to fasting.
• Nightly: A nightly fast involves having a prolonged period, lasting from the evening to the following morning, without food. A 2016 study found that a prolonged fast of 13 hours overnight can potentially reduce the risk of breast cancer in females.
• Up-to-the-ninth-hour: During this fast, a person will not consume food for the first 8 hours of their waking day. From the 9th hour, the person can then eat.
• One meal a day (OMAD): OMAD fasting involves picking one meal a day to eat and spending the rest of the day fasting.
• Alternate Day: As the name suggests, alternate day fasting is when a person eats food as normal one day and fasts on the following day.

If people want to change their usual eating habits, it is worth discussing this with a doctor or nutritionist, especially for a change such as fasting.

Planning the workout

It is important to plan workouts during IF to stay safe. Some considerations are:

• Type of exercise: There are two types of exercise, aerobic and anaerobic. Aerobic exercise, or ‘cardio,’ is exercise over a sustained period, such as running, walking, and cycling. Anaerobic is exercise that requires maximum effort over a short period, such as weight lifting or sprinting.
  
  Which type of exercise a person does will likely depend on the type of fast they do. For example, a person doing 16:8 or nightly fasts can do either aerobic or anaerobic exercise during their periods of eating.
  
  However, if someone is doing alternate days and wants to exercise during their day of not eating, they should probably stick to less intense aerobic exercise.
• Timing of the exercise: Although a person can exercise in a fasted state, it may be better to time exercise for after meals.
• Type of food: If exercising during periods of eating, it is important to consider what to eat.
  
  Pre-workout nutrition should consist of a meal 2–3 hours before exercise rather than just before. It can be rich in complex carbohydrates, such as whole grain cereal and protein.
  
  A post-workout meal should consist of carbohydrates, high quality proteins, and fats to help recovery.

Safety tips

After planning the workout, it is also worth considering the following tips to stay safe.

• Exercising after periods of eating: This will provide a person with the energy they need to complete a workout
• Sticking to low-intensity exercises: If in a fasted state, a person may wish to try and do low intensity aerobic exercise. However, if exercising after eating, it is usually safe to do any type of exercise.
• Listening to what the body is saying: If someone is starting to feel unwell during exercise while on IF, they should stop.
• Staying hydrated: Even when not IF, it is essential to keep hydrated during exercise. As most of the human body is water, it is vital to replace fluids lost during exercise.

For some people fasting and exercising may be more dangerous, including:

• people with diabetes
• people with low blood pressure
• people who have previously had disordered eating
• pregnant women
• women who are breastfeeding

If a person has underlying health conditions but wishes to try IF and exercise, it is best they discuss this with their doctor.

Summary

People may fast for a variety of reasons, such a religion, diet, or other potential health benefits. It is possible to exercise during IF safely.

Although IF and exercise may help weight loss, there is conflicting evidence saying whether it is more effective than other means, such as calorie restricted eating.

Possible benefits to fasting and exercise are an improvement in the autophagy process and possible anti-aging effects.

However, people may not be able to build muscle during IF and may find they perform poorer in their workouts. A person may want to consider another diet if they wish to build muscle

There are many types of IF. Whichever a person chooses to do, they should plan the workout accordingly and consider potential safety measures.

How To Begin Intermittent Fasting

Intermittent fasting is not a diet — it is a timed approach to eating. Unlike many other dietary plans, intermittent fasting does not specify which foods to eat or avoid. Intermittent fasting may be beneficial for health and weight management but is not suitable for everyone.

Intermittent fasting involves cycling between periods of eating and periods of fasting. At first, people may find it difficult to eat during a short window of time each day or to alternate between days of eating and not eating.

Intermittent fasting is a popular method that people use to:

• simplify their life
• lose weight
• improve their overall health and well-being, such as by minimizing the effects of aging

Though fasting is generally safe for most healthy, well-nourished people, it may not be appropriate for individuals who have any medical conditions. For those who may be able to safely fast according to their doctor, the following tips aim to help make the experience as easy and successful as possible.

1. Identify personal goals

Typically, a person who starts intermittent fasting has a goal in mind. It may be to lose weight, improve overall health, or improve metabolic health. A person’s ultimate goal will help them determine the most suitable fasting method and work out how many calories and nutrients they need to consume.

2. Pick the method

A person may try multiple potential methods when fasting for health reasons. They should pick a plan that suits their preferences and that they think they can stick to.

A few of the more popular fasting plans are:

• periodic fasting
• time-restricted eating
• alternate-day fasting

Typically, a person should stick with one fasting method for a month or longer to see whether it works for them before trying a different method. Anyone who has a medical condition should consult a healthcare professional before beginning any fasting method. Fasting is not a safe option for some people.

When deciding on a method, a person should remember that they do not need to eat a certain amount or type of food or avoid certain foods altogether. A person can eat what they want when following an intermittent fasting plan.

However, to reach health and weight management goals, it is a good idea to follow a balanced, high protein, high fiber, vegetable-rich diet during the eating periods.

Eating only foods that lack beneficial nutrients during eating periods can hinder health progress. It is also extremely important to drink lots of water or other no-calorie beverages throughout fasting periods.

Periodic fasting

This structure involves fasting within specific time periods, such as twice per week, as with the Eat Stop Eat plan and the 5:2 method.

Eat Stop Eat

Brad Pilon developed Eat Stop Eat, a fasting method that involves eating nothing for 24 hours twice a week. It does not matter on which days a person fasts or even when they begin. The only restriction is that fasting must last for 24 hours and occur on nonconsecutive days.

People who do not eat for 24 hours will likely become very hungry. Eat Stop Eat may not be the best method for people who are unfamiliar with fasting. A person should consult a doctor or registered dietitian before starting a fasting plan like this one.

5:2 method

A person on the 5:2 method eats 500–600 calories 2 days each week, on either consecutive or nonconsecutive days, depending on the specific plan.

Time-restricted eating

Plans such as the Warrior Diet and the 16/8 or 14/10 method are considered time-restricted eating, in which a person consumes calories only within specific periods of time throughout the day.

Warrior Diet

Ori Hofmekler is the creator of the Warrior Diet, which entails eating very little for 20 hours each day. A person fasting in this way consumes all their typical food intake in the remaining 4 hours.

Eating a whole day’s worth of food in such a short time can make a person’s stomach quite uncomfortable. This is a more extreme fasting method. As with Eat Stop Eat, a person new to fasting may not want to start with this method and should consult a doctor before trying it.

Leangains

Martin Berkhan created Leangains for weightlifters, but it has become popular among other people who are interested in fasting as well. Unlike Eat Stop Eat and the Warrior Diet, fasting for Leangains involves much shorter periods.

For example, males who choose the Leangains method fast for 16 hours and then eat what they want for the remaining 8 hours of the day. Females fast for 14 hours and eat what they want for the remaining 10 hours of the day.

During the fast, a person must avoid eating any food but can drink as many no-calorie beverages as they like.

16:8 method of intermittent fasting

16:8 intermittent fasting allows for a fast lasting 16 hours per day, with all foods eaten during the remaining 8 hours. The following time frames for eating are popular with this fasting plan, with nighttime hours included in the fasting time:

• 9 a.m. to 5 p.m.
• 10 a.m. to 6 p.m.
• noon to 8 p.m.

Alternate-day fasting

Some people fast on alternate days to help improve blood sugar or cholesterol levels or to help manage their weight.

Some alternate-day fasting regimens add a third day of fasting each week. For the rest of the week, a person eats only the number of calories they burn during the day. Over time, this creates a calorie deficit that allows the person to lose weight if that is their goal.

3. Figure out calorie needs

There are no inherent dietary restrictions when intermittent fasting, but this does not mean that calories do not count.

People who are working with a doctor or dietitian to manage their weight need to create a calorie deficit, which means consuming fewer calories than they use. People who are looking to gain weight need to consume more calories than they use.

Many tools are available to help a person work out their calorie needs and determine how many calories they should consume each day to gain, lose, or maintain weight.

A person could also consult a healthcare professional or dietitian for guidance on how many calories they need. A professional can help a person determine the best foods for them and find an overall healthy way to lose weight.

4. Figure out a meal plan

A person interested in losing or gaining weight may find it helpful to plan what they are going to eat during the day or week.

Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet. For example, the Centers for Disease Control and Prevention (CDC) recommends the MyPlatePlan, which focuses on showing a person food group targets for each day.

Meal planning offers many benefits, such as helping a person stick to their calorie count and ensuring they have the necessary ingredients on hand for recipes, quick meals, and snacks. As a potential bonus, meal planning could save money if it helps people waste less food.

5. Make the calories count

Not all calories are the same. Although these fasting methods do not limit the number of calories a person consumes during eating periods, it is essential to consider the nutritional value of the food.

In general, a person should aim to consume nutrient-dense foods, or foods with a high number of nutrients per calorie. They may not have to abandon less nutritious food entirely, but they should still practice moderation and focus on more nutritious options to gain the most benefits.

How effective is intermittent fasting?

Fasting has several effects on a person’s body:

• Fasting reduces levels of insulin, making it easier for the body to use stored fat.
• It lowers blood sugar, blood pressure, and inflammation levels.
• It may change the expression of certain genes, which can help the body protect itself from disease and promote longevity.
• It increases human growth hormone levels, which can help the body use body fat and grow muscle.
• According to a 2018 review of studies, calorie restriction and intermittent fasting can help the body activate a healing process called autophagy, which essentially means that the body digests or recycles old or damaged cell components.

Fasting dates back to ancient humans, who often went hours or days between meals because obtaining food was difficult. The human body adapted to this style of eating, allowing extended periods to pass between food intake times.

Intermittent fasting can be very effective for weight management. In fact, according to a 2020 review of studies, the practice may serve as a helpful tool in the treatment of obesity, though more long-term studies are needed.

This newer review backs up previous claims that fasting can help a person lose weight, though potentially not any more than other types of reduced calorie eating plans.

Research also suggests that fasting has a variety of other benefits.

It may be helpful for managing metabolic syndrome and diabetes. According to a 2010 study, it may help protect neuron function. Additionally, a small 2006 study indicates that fasting may be beneficial in treating digestive health conditions such as irritable bowel syndrome, although more research is needed. It may even extend the life span, according to a study in mice.

Side effects

For a healthy person, intermittent fasting has few potential side effects.

When a person first starts fasting, they may feel slightly physically and mentally sluggish as their body adjusts. After the adjustment, most people go back to functioning as they did before.

However, people with medical conditions should consult their doctor before beginning any fasting program. People who are particularly at risk of negative effects from fasting and who may require additional medical supervision include those who:

• are pregnant or nursing
• are trying to become pregnant
• are living with diabetes
• have difficulty regulating their blood sugar levels
• have low blood pressure
• take certain medications
• have eating disorders
• are underweight

The National Eating Disorders Association states that calorie restriction and fasting are risk factors for developing an eating disorder.

Also of note, the National Institute on Aging states that sufficient evidence is lacking to support the use of intermittent fasting, particularly for older adults. They recommend that a person always talk with their doctor before starting a diet plan that severely restricts calories.

Effects on exercise

For healthy individuals, intermittent fasting should not affect the ability to exercise, except during the period when their body is adjusting to the new eating schedule. After the adjustment period, a person should not experience any negative effects on their exercise routine as a result of fasting.

Those worried about losing muscle while fasting should be sure to consume enough protein during eating periods and engage in resistance training regularly. By keeping protein intake up, a person is less likely to lose muscle mass from fasting.

In an older 2016 study, researchers examined the effect on males who participated in both resistance training and intermittent fasting. They found that the participants lost overall body weight and maintained their muscle mass by following the 16:8 fasting plan.

However, more research is necessary to fully understand all the effects of intermittent fasting on the body.

Summary

Fasting is a natural part of the human life cycle. Most people have fasted unknowingly throughout their lifetimes by eating an early dinner and skipping breakfast the next day. More structured approaches may work well for some people.

It is important to keep in mind that although a person does not need to exclude certain foods from their diet while fasting, they should aim to eat a balanced diet rich in protein, fiber, fruits, and vegetables. It is also important to drink plenty of low calorie or no calorie fluids.

Though the average person will likely experience few or no side effects from fasting, people who have certain medical conditions or take certain medications should consult their doctor before trying a fasting plan.

How To Exercise Safely During Intermittent Fasting

Scroll through any social media platform or online health and fitness publication, and you’re bound to read about someone doing intermittent fasting (IF) while still maintaining their exercise routine.

While the attention the IF craze is getting seems to be over the top, this type of lifestyle isn’t new. There’s decent research and anecdotal reports about how to make IF work — especially if you’re planning to exercise while doing it.

Check out what the experts have to say about how to safely and effectively exercise while fasting.

Pros and cons of exercising while on a fast

If you’re trying IF or you’re fasting for other reasons and you still want to get your workouts in, there are some pros and cons to consider before you decide to work out in a fasted state.

Some research shows that exercising while fasting affects muscle biochemistry and metabolism that’s linked to insulin sensitivity and the steady management of blood sugar levels.

Research also supports eating and immediately exercising before digestion or absorption occurs. This is particularly important for anyone with type 2 diabetes or metabolic syndrome.

Chelsea Amengual, MS, RD, manager of Fitness Programming & Nutrition at Virtual Health Partners, says that an upside while fasting is that your stored carbohydrates — known as glycogen — are most likely depleted, so you’ll be burning more fat to fuel your workout.

Does the potential to burn more fat sound like a win? Before you jump on the fasted cardio trend, there’s a downside.

While exercising in a fasted state, it’s possible that your body will start breaking down muscle to use protein for fuel, says Amengual. “Plus, you’re more susceptible to hitting the wall, which means you’ll have less energy and not be able to work out as hard or perform as well,” she adds.

Priya Khorana, EdD, a nutrition educator at Columbia University, believes that intermittent fasting and exercising long term isn’t ideal. “Your body depletes itself of calories and energy, which could ultimately end up slowing your metabolism,” she adds.

You’re fasting, should you work out?

• You may burn more fat.
• If fasting long term, you could slow down your metabolism.
• You might not perform as well during workouts.
• You may lose muscle mass or only be able to maintain, not build, muscle.

Getting in an effective gym session while fasting

If you’re set to try IF while continuing your exercise routine, there are some things you can do to make your workout effective.

1. Think through timing

Registered dietician Christopher Shuff says there are three considerations when making your workout more effective while fasting: whether you should exercise before, during, or after the fueling window.

One popular method of IF is the 16:8 protocol. The concept refers to consuming all food within an 8-hour fueling window and then fasting for 16 hours.

“Working out before the window is ideal for someone who performs well during exercise on an empty stomach, while during the window is better suited for someone who doesn’t like to exercise on an empty stomach and also wants to capitalize on post-workout nutrition,” he explains. For performance and recovery, Shuff says during is the best option.

“After the window is for people who like to exercise after fueling but don’t have the opportunity to do it during the eating window,” he adds.

2. Choose the type of workout based on your macros

Certified personal trainer and master pilates teacher, Lynda Lippin, says it’s important to pay attention to the macronutrients you take in the day before you exercise and when you eat after.

“For example, strength workouts generally require more carbohydrates the day of, while cardio/HIIT [high-intensity interval training] can be done on a lower carb day,” she explains.

3. Eat the right meals after your workout to build or maintain muscle

Dr. Niket Sonpal says the best solution for combining IF and exercise is to time your workouts during your eating periods so your nutrition levels are peaked.

“And if you do heavy lifting, it’s important for your body to have protein after the workout to aid with regeneration,” he adds.

Amengual says to follow up any strength training with carbohydrates and about 20 grams of protein within 30 minutes after your workout.

How can you safely exercise while fasting?

The success of any weight loss or exercise program depends on how safe it is to sustain over time. If your ultimate goal is to decrease body fat and maintain your fitness level while doing IF, you need to stay in the safe zone. Here are some expert tips to help you do just that.

Eat a meal close to your moderate- to high-intensity workout

This is where meal timing comes into play. Khorana says that timing a meal close to a moderate- or high-intensity workout is key. This way your body has some glycogen stores to tap into to fuel your workout.

Stay hydrated

Sonpal says to remember fasting doesn’t mean to remove water. In fact, he recommends that you drink more water while fasting.

Keep your electrolytes up

A good low calorie hydration source, says Sonpal, is coconut water. “It replenishes electrolytes, is low in calories, and tastes pretty good,” he says. Gatorade and sports drinks are high in sugar, so avoid drinking too much of them.

Keep the intensity and duration fairly low

If you push yourself too hard and begin to feel dizzy or light-headed, take a break. Listening to your body is important.

Consider the type of fast

If you’re doing a 24-hour intermittent fast, Lippin says you should stick to low-intensity workouts such as:

• walking
• restorative yoga
• gentle Pilates

But if you’re doing the 16:8 fast, much of the 16-hour fasting window is evening, sleep, and early in the day, so sticking to a certain type of exercise isn’t as critical.

Listen to your body

The most important advice to heed when exercising during IF is to listen to your body.

“If you start to feel weak or dizzy, chances are you’re experiencing low blood sugar or are dehydrated,” explains Amengual. If that’s the case, she says to opt for a carbohydrate-electrolyte drink immediately and then follow up with a well-balanced meal.

While exercising and intermittent fasting may work for some people, others may not feel comfortable doing any form of exercise while fasting.

Check with your doctor or healthcare provider before starting any nutrition or exercise program.