In my research, I’ve read this increases the efficacy of the fast and burns more fat. Thoughts?
Should I try to schedule workouts during my fast within reason?
Thank you
Years ago i did a shred with my gym and personal trainer. (Its where you eat to specific macros and lift weights and do cardio in order to build muscle and lose fat within a specific time frame (my one was 9 wks). We all got amazing results. On it they got us all to do fasted cardio each morning (ie on an empty stomach). A couple of days a week it was HIIT cardio, but most days it was a walk on a treadmill on a high incline. They told us when you do a steady state type of cardio in a fasted state your body is forced to use your glycogen and fat stores. Is it true? I dont know. Does it work? In my experience, absolutely yes. I got into the absolute best shape of my life following their advice. People who train for those muscle/ bikini competitions also use the fasted cardio rule.
I would caution you to take it easy if you are going to start exercising while fasting. I had to increase my caloric intake because I was feeling lightheaded and weak after workouts. I went from 20:4 or OMAD to 16:8 on workout days. Do what feels right, just do it carefully.
working out during a diet will reduce the amount of muscles you lose, if that’s important to you, than yes
I’d always recommend it because you also feel better. My favorite workout routine is 5x5. The only cardio I do is walking around
Try and see if it works out for you.
I used to work out during fasting but I noticed that sometimes I would not feel as energetic during exercise as compared to exercising in my feeding window. Weirdly enough, sometimes I would feel MORE energetic working out fasted, but I prefer the consistency over these highs and lows.
I walk/run 6 miles at hour 18 of my fast. I get home, shower and then eat. I find working out in ketosis makes working out easier. If I can’t work out then I try to get one in about 3 hours after I finish my eating window.