I have a lot of confusions about this, i have tried being on IF while hitting gym, but ai feel my energy levels are low, also am i allowed to have a pre workout meal?
Workout in the morning. Drink black coffee or pre-workout. If you haven’t adapted within a week, then it’s simply not for you.
I can’t workout at all after eating. I can only workout fasted now, I have significantly more energy.
If you’re fat adapted (keto/carnivore diets) IF is a lot easier due to your body utilizing fats more effectively.
If you’re looking to lose weight, training in a fasted state will increase your weight loss and other benefits.
I don’t find timing my workouts around fasting or eating to really matter at all. I can perform fantastically 60 hours into a fast, or I recover just fine if I don’t eat for days after a workout. The only thing that I don’t like to do is work out within 3-4 hours after I eat, because I’m just lazy at that time.
I eat very low carb (strict keto, close to carnivore) on my eating days, keeping in strong ketosis (above 1.5 mmol, usually significantly higher) whether eating or fasting. I fast either 3x42hr, 2x48hr or 2x66hr on any given week. I’ve done a few 72-120 hour fasts but that’s kind of outside the scope of “intermittent fasting”, training on them was fine though.
I work out short but hard. My primary workout is a 20 minute clean and press density block. I clean and press as many reps as I can in a 20 minute period. When I start getting 50, it’s time to increase weight. Afterwards I do mobility work, and squats and rows to balance everything out. I do this 4x per week.
I also walk 45 mins every day, I keep it very easy. No power walking, just strolling.
I’m not trying to be a bodybuilder or athlete or anything, just have basic health, strength and endurance to play with my kids and shit. This routine works pretty great for me, frankly.
I was super skeptical about workouts while fasting, but I’ve found that it works better for me that way (timing and getting to eat afterward). And I have a ton of energy typically while I’m there. I have been doing 20:4 fasting recently and going to the gym a short time before breaking my fast.
For cardio workouts I’ve found I can get by with doing the workout fasted, for heavy lifting I’ve noticed a huge difference if I eat before I workout.
I eat from 8am to 12pm and then workout around 5 and everything is good.