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Best workout timing with longer fasts

I have been doing intermittent fasting for almost 2 years now. I lost some 8 kgs consistently in the first year. But the 2nd year I plateaued even though I was consistent throughout.

I have started doing weights and strength training for the past 2 months , to start back the weight loss journey. The only issue is that I have not been able to do 36H fasts now, because I am worried that won’t have energy for workouts.

Now coming to my question , if I want to fit in 36H fasts in my schedule, which is a better option -

  1. Start fast at Sunday night , do fasted workout on Monday morning( 12H in fast) , then break the fast on Tuesday morning.
  2. Start fast at Monday night, do fasted workout on Wednesday morning (almost 32 H in fast by then) and then break fast.

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Answer

I’ve been doing 20:4 for a month or so. Workout 5 days a week on average. I workout 19 hours into my fast. Weight training, running, whatever floats my boat. As soon as I wrap up my workout I can break my fast and feel great eating. When I have done 24+ hours, I only do light cardio at about the same time or I plan it on a day when I don’t want to workout.

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