I know the benefits for 2 a days can be great in moderation like first half of day leg’s second half of day upper body or first half of day cardio second half weights, etc. but does anyone have any experience doing it fasted? If so, what was your experience and do you think your results/stamina were better/worse?
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I think it depends on the intensity of your workouts. My low intensity cardio is always strong when in ketosis. I feel a bit sluggish the first 10 or 15 minutes but after that my liver starts feeding me tons of ketones and I have endless energy. Even after a half marathon I still have energy and can keep going.
But weightlifting while fasted doesn’t really make sense since you can’t build muscle mass without consuming protein. The muscle breakdown that triggers hypertrophy would be wasted if you don’t have adequate protein to repair and strengthen the muscle fibers. Most likely you will end up perpetually overtrained and weak
I’d do cardio while fasting and weightlifting while fed. Conceptually this makes the most sense and in my anecdotal experience it works the best too. I have no idea if there is scientific evidence to back this up. Just my own experience
My fasts tend to be short, 36-48 hours. That’s short compared to a lot here.
On those fasts I maintain my usual routine:
3AM-Yoga before work for 30 minutes
8AM weights 60 minutes followed by 20-30 minutes cardio OR 45-60 minutes cardio
I get through 2 days of this no problem (at roughly 10 and 34 hours into an extended fast). I go lighter on the weights that day. I have plenty of other days where I go hard and break my fast at 16-20 hours into it and eat plenty that day.
So my advice would be: try it, but don’t go 100%. 2 a days seem like a lot to incorporate, but if you’re used to fasted training you’ll probably do fine. Its safer and easier to do 60-70% intensity, keeping your heart rate in Zone 2 or lower, and realize that you’re feeling good and next time you could maybe do more, than it is to push too hard and start to get into an unsafe zone.
Finally, as an anecdote, fasting is like cheat mode. I have better muscle definition at 39 since incorporating fasting than I ever had at any other point in my regular fitness life (I was in sports in high school, joined the military when I was 22 after working physical jobs for years, and I’ve been a 3-5 days/week fitness junky since with a few exceptions due to injury).
5 am - do a 6 mile walk
10 am- do 4 to 10 mile walk/jog
Somedays are easier than others. My early morning walk is pretty easy. The first 3 to 5 miles of my jog are usually easy but sometimes i feel tired. The last five miles of my day i have to decide whether i will jog or walk or just stop. Those can be tough or easy, but i always listen to my body. If i feel particularly sluggish that day, i will eat more during my eating window and possibly go easier the next day with physical activity. I dont lift weights
The nice thing is that when i’m not fasting, i can easily log 20 plus miles a day. I feel like i have endless energy