Hello,
Taking:
4.4g of sodium
3.1g potassium
400mg magnesium
3L water a day
Height: 178 cm
Weight: 85kg
Body fat: \~22%
Is that ok to train 6 times at the gym while fasting? I do low weights slow reps push pull legs program.
Do it, don’t go for PR but you can do it. If you get dizzy, stop.
Just like a normal workout.
I find cardio a lot easier when fasting. Weights…. You have to cut down the weight. Which people don’t like to do for obvious reasons.
Also up your water.
Never did 30days but have done mutable day’s fasting. I run 6 days a week ppl as well. Its fine you gonna have enough energy but just expect to do like half the reps in total as before haha. I most times while fasting up the weight and go for 4-6 reps cause whatever weight I use 12 reps is impossible for me while fasting. This is all non scientific and anecdotal.
Make sure to not skip electrolytes prior to the workout or straight after and drink plenty of water. The ‘you would lose muscle’ is a misconception debunked by actual studies - you’d be Ok if you keep your calorie intake and contents adequate to your goals in the feeding window, esp. considering that you are doing low weights.
Have been fasting and working out for months now, doing full body 4x a week with moderate weights (8-12 reps range), and I have been growing my mass through progressive overload (higher volume every workout) just fine. I drink a glass of water with a cap of caffeine and a cap of electrolytes (glucose-free) before each workout, skip breakfasts, and eat lunch/dinner normally + snacks (fruits/nuts) + protein shake b/w lunch and dinner.
Not a fan, since you will already be losing muscle from prolonged fast. Add weight training on top of that, it will make muscle loss even worse. Risk of injury will also go up.
Going really light weighs could be okayish, but I’d prefer simple cardio.