Exercise & Fasting
Whether you’re using fasting as a way to lose weight or not, you may still want to get a workout in as you usually would. Exercising and fasting can be done together, however, there are some considerations you should think about as your body and routine change.
For example, if you’re new to fasting, your body is going through a lot of changes, so performing a heavy workout on top of it may not be helpful for the longevity of your fasting success, at least at the beginning.
Having said that, very soon you will start gaining strength and energy you didn't know you had! You will then be able to progressively overload.
Here are some ways you can ensure you’re getting the most from your exercise and fasting routines.
Consider the time you’re exercising
Do you work out more successfully on an empty stomach or a full one? If you are able to train on an empty stomach that is great! That way you will be able to push ketosis to another level, getting more benefits out of your fast.
On the other hand, if you just have to eat before a workout, that is okay too. You just need to move your workout in the feeding hours. On a side note, if your goal is to lose weight, we do advise alternating fasting days for maximum results, this way you keep the metabolism guessing. If you adopt this method, you can move your training days for the days you aren't fasting.
Eat Nutritious Meals
Whether you’re working out before, after or during your fast, it’s important you are choosing the food groups your body needs to revitalise and re-energise the body. You want to make sure you eat enough proteins, fats and veggies. As they are essential for protein synthesis and the correct production of hormones. You may choose or not to eat carbohydrates depending if you wish to follow a keto diet or a low carbohydrate diet.
Don't Over Do It, Don't Under Do It
You fasted for a number of hours and now is time to eat, you are going to eat literally everything, right? wrong! This is where most people make mistakes, you have to try and control yourself by sticking to nutritious foods, in normal amounts.This is one of the biggest struggles, and this is why we have created our fasting support to help you doing just that.
At the same time, you have to ensure you don't frequently eat less than 1200 Kcal a day, as that could send your body into starvation mode and slow down your metabolism altogether, preventing you from burning fat.
Keep The Insulin In Check
The reason why fasting leads to so many positive benefits and metabolic reactions in your body is because of the under stimulation of insulin in the body. This is a good thing! Insulin is also the reason why you accumulate fat, and why it becomes increasingly difficult to shed of the excess weight.The good news is that by eating less frequently, you give your body a chance to reduce the insulin level in your blood. Insulin is secreted as a result of the foods you ingest, whilst fats don't impact your insulin level, proteins and particularly carbohydrates do. This is why if your goal is to burn fat, it would be advisable to take your carbohydrates mainly from vegetables.
You need to drink more water when you’re fasting, if you’re exercising on top of that, you need to increase your water intake again. This will help your body get the hydration it needs to perform during the fast and the workout.
Getting Started With Exercise While Fasting
If you don’t have a set exercise routine, here are some tips to get started with it during your fast.
- Start with low intensity and build up as you gain more confidence in your workout
- Listen to your body - if a workout is draining your energy rather than boosting it, you need to consider an alternative
- Consider working with a personal trainer or specialist - they will be able to advise you on the exercise you need and the foods you should eat outside of your fast
- Try a variety of workouts - remember it can include walking, swimming, sports, yoga and other activities that help you to lose weight and maintain your health
Benefits of exercise and fasting
- Weight loss
- Increased energy
- Mental clarity
- Build endurance