The idea of working out while intermittent fasting (IF) might seem pretty daunting.
But many people tout the benefits of fasted cardio.
So, how can you safely and productively combine your IF plan with your workout plan?
Here’s a comprehensive guide to working out on IF without compromising your overall health goals.
Can you work out while intermittent fasting?
The short answer is yes.
The longer answer is that it depends on how you feel.
As with most things, it all comes down to making a plan that works well for you.
Doing cardio on an empty stomachlike this may actually aid in your weight loss goals.
Overall, it’s best to gauge how you feel when deciding whether fasted workouts are your thing.
Keep doing what works for you.
Cardio and HIIT
When done correctly,fasted cardiocan be a great addition to your exercise regimen.
And with any intense workout on this new diet, it’s important to ease into it.
“You have to train your body to be able to hit these fasted states.”
She recommends building up your intense workouts slowly as your body learns to adapt to working out fasted.
“We kind of have to balance, what are your workout goals?
In this case, afternoon or evening workouts will fit best with your plan.
Those tend to do much better fasted [than strength training],” she explains.
If you’re a fan of afternoon workouts, that’s a sweet spot for weight training.
Low-intensity workouts can be done at any time of day.
Hydrate.Just because you’re going an extended period without eating does not mean you should skimp onwater!
venture to consume at least 72 ounces of water per daymore if you’re sweating a lot.
This can help you on your IF schedule, too.
When you’re feeling super depleted, skip your workout or try yoga or Pilates instead.
What if I’m trying 5:2 or alternate-day fasting?
The reason for this?
You don’t want to deplete your body further by burning more calories than necessary.
The takeaway
Again, play around a bit and see what works for you.
And rememberintermittent fastingmeans eating on a schedule, but it does not mean eating less overall.
“Fasting does not mean you don’t eat,” Schehr emphasizes.
It means that you eat your calories and your proper nutrition in a windowed period of time.
She explains that the misconception of “skipping meals” can be detrimental to the overall goal of IF.
“And then you’re going to get the best results.”
