I 28(M) started weight lifting recently (6 times week). I know that it won’t really make me lose weight and I’m really trying to target my belly fat. I want to start fasting, but I’m worried that I’ll be seriously tired at the gym. I tend to start things really severely and really intensely and throw myself at it running and I’m wondering if it’s advisable to do 20/4 schedule, just 1 meal a day. Is this healthy? Had anyone tried this before? What could be considered a sweet spot for exercising a lot and fasting at the same time?
I tend to go to the gym around 4:30PM
From my personal experience I wouldn’t advise a 20/4 schedule for anyone new to fasting. I been fasting since Aug. 2020 and starting out 16/8 was difficult for me (some days it still is if my sleep schedule is off). I advise starting with something smaller so it can become more routine and then building up from there.
As far as fasting & working out, it’s best to workout either during your fasting window or near the end of it. That way your muscles can have some protein to use when recovering.
I am new to this as well, and everything I have seen so far, actually says that working out fasted with the insulin sensitivity created actually is a much more anabolic state, I have also seen where people who are fasting and working out use electrolyte drinks to help with energy, cramping, tiredness.
I am also going to stay on this thread for anyone elses thoughts, etc
Cardio and lifting are different. Ideally, you’d lift right before your eating window, because the eating promotes muscle hypertrophy. Intense cardio, you’d ideally do at the end of the window because that’s when your glycogen levels are highest. Less intense cardio doesn’t matter as much.
In practice, I vary my eating window, lift in the morning, and run in the evening, not because it’s optimal, but because it’s convenient. I’m getting good results so far, but I also have a lot to lose and will need to fine tune it when I get closer to where I want to be.
You can’t “Target” fat!!! You will lose fat gradually from all over your body. You will notice it last in areas of high fat deposits e.g Stomach and hips. Lifting weights is probaby the best way to lose fat. In addition, try going to the gym in the morning. It has added benifits than going in the evening.
I started lifting before starting IF, so I had the same concerns. I started out doing 14:10 to see how my body would handle it. Eating window generally from 11 AM To 9 PM because I hit gym after work and I like having my protein shake after my workout.
I tried working out on an empty stomach before work a few times and hated it- I had WAY less energy, so I had a hard time lifting what I normally do in the evenings.
Personally, evening workouts and 14:10 to start, then 16:8 eating schedule works best for me. I tend to eat my last meal couple of hours before gym, have some C4 30 minutes before workout, then protein shake just before I start fasting again.