I used to lift and do IF and found no difference but I’m talking about 36+ hours of fasting up to 7 days. I go to the gym M, T, Th, F and am looking to lose weight. Am I doomed to lose strength and endurance or am I going to adapt to not having food for a certain amount of time?
You don’t lose strength or muscle because of the growth hormone release… Which increases daily and peaks around day 7 I think.
Ive done a few 72-120 hours fasts before whilst weight lifting, was still matching my numbers for lifts and my joints felt great due to low inflammation fasting causes. Stay away from exercises like squats and deadlifts, not wise on low blood pressure. Stick to seated exercises.
Have fun and keep on top of the electrolytes
I have found that any compound exercises involving displacement of your head will suffer enormously (blood pressure): squats, deadlifts, pullups, KB swings, etc. I don’t max my intensity and recommend others to avoid it unless you’re cautious AND sensible. If you have to ask what that means, you’re not in a position to try.
I was doing rolling 48/72s for over 6months and my lifts were about 20% weaker. Once I went back to OMAD I was able to lift at or above my old PBs without much issue.
Example: At 155lb (70kg), I was only able to DL 265lb (120kg) for 8reps but on OMAD, I was comfortably doing 330lbs (150kg) for 8reps.