Hey guy so I am 22F (5’2 CW:73kg and GW:58kg). I have been on keto for 2 months now and did IF/ Omad often. I started gym yesterday but my instructor is one of those who doesn’t believe in keto and IF (says one should have multiple small meals a day). Anyways she asked me why I didnt take breakfast and I said I was fasting. Now she has asked me to only come after eating something. I felt completely fine after the workout yesterday (almost 3 hours which is mostly cardio and a little weight lifting). So should I leave keto and shift to her diet plan? Or continue with IF and keto and just lie to my instructor bcz I dont want to shift my fasting window. Do u guys workout this much during ur fasting window? Is it alright?
If you’re not struggling during your workout I don’t see her problem.
If you were an athlete and she was your coach, she would have a point. Aiming to perform the best isn’t always the healthiest and requires proper fuelling.
But this is exercise (non athletic training), right? You’re doing it to be healthy. Peak performance isn’t a priority as much as being healthy is.
For what it’s worth, I now exercise while fasted and I love it. I feel good and have endless energy when I go for a run. Though it’s not anything high intensity.
Become your own trainer and empower yourself. There are many ways to diet, train and be successful. Break free from people who limit you.
If you believe in keto, training hard, and exercising in a fasted state, you can try following this guy. He backs up his claims with science. Seems pretty legit imo.
I work out normally during fasting, including everything from 16/8 OMAD fasting to 72 hours fasting. There’s a bit of a performance hit, I find, after about the 36 hour mark, especially in terms of endurance, but all that means is I have to run a bit slower. No big deal.
I always keep fasting to myself. Most people know nothing about it because it’s so easy to jump to assumptions based of what their mothers taught them and I just don’t have time to lecture them that our ancestors didn’t make 3 hunts a day, they’d been lucky to make 3 hunts a week. The fitness industry is pretty deluded, people are basically overdosing on protein and jeopardizing their health, but they don’t tell that.
It’s totally individual. If you go into a fast unprepared and eat high carb diet before hand and never gone without food for more than 8 hours expect to be crawling out of bed with keto flu. But if you go Keto for a week before and are intermittent fasting for some time, doing a few 36 and 48 hours fasts in there too then you’re really not going to feel bad exercising.
The perception of what energy is so wrong, people are like “I need my morning coffee for energy”..no coffee isn’t energy, coffee is a high and you’re a junkie. Your body is energy and if you know how to train your body to use your ketones for energy then working out is fine.
Partially depends on what your goals are. If you want to purely just lose body fat than I would focus on fasting and calorie restriction. If you want to get in better shape, get stronger and build muscle then absolutely you should be eating before and after workouts. Simply put you need to fuel your body for those workouts. Eating carbs and protein before and after workouts is proven to increase your gains from those workouts. Protein and carbs are needed to repair your body and build muscle and it needs to be in your body before the workout and you need more after the workout. If you want to get the most out of your gym and personal trainer you should follow her advice. I personally dont fast on days Im going to the gym. I work construction so I need food during the week and I do my fasting on the weekends usually I will have breakfast and lunch on Friday and then fast until Breakfast on Monday and have been having alot of success because Im fueling my body during the work week and the losing weight on the weekends. Good luck on your journey
I’ve gone on runs after 36 hours fasting and been just fine. I definitely felt more sluggish, but I don’t think there is any harm to it otherwise. If you are trying to improve strength you will probably get more out of working our in a fed state, but beyond that do what feels right to you
I’ve been bodybuilding with IF for 3 years and a majority of my workouts are done in a fasted state of 12-16 hours. This is what works best for me for sustainability. I have so much more focus and energy fasted. I should also make it clear I lift weights, not cardio. Hope this helps 😊
I would recomend working out first thing in the morning or as late in the day as possible without risking sleep disruption. That way your workout and sleep can count as 12 hours of the fast and you only need to wait a little longer