Intermittent Fasting: When to Workout?

Asked by: Steven Cole

The best time to work out while intermittent fasting is usually upon waking, or shortly after, to support the body’s natural circadian rhythm. Studies show that working out (or eating) too close to bedtime can interrupt levels of deep and REM sleep, so better save exercise for the following day.

Is it OK to workout in the morning while intermittent fasting?

When practicing intermittent fasting, working out in the morning can be SUPER beneficial. Since it is near the end of your fast, your body’s insulin levels have hit their baseline, meaning that your body is no longer storing fat, but rather is burning it.

What happens if you exercise while intermittent fasting?

While exercising in a fasted state, it’s possible that your body will start breaking down muscle to use protein for fuel, says Amengual. “Plus, you’re more susceptible to hitting the wall, which means you’ll have less energy and not be able to work out as hard or perform as well,” she adds.

Should I workout before or after I break my fast?

Go high-intensity only after you’ve eaten.
In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way you’ll still have some glycogen (aka leftover carbs) available to fuel your workout, and you’ll reduce your risk of low blood sugar levels, he says.

When should you do HIIT when intermittent fasting?

Right Time to do HIIT During Intermittent Fasting
When you start exercising after an overnight fast, you are not providing any additional fuel to your body. Hence, your body starts burning stored fat. The HIIT, when done in the morning before your eating window, can be more beneficial.

Does exercising while fasting burn more fat?

Research suggests that during periods of fasting, glycogen stores are empty. This means the body starts to burn fat for energy during exercise, which may help weight loss. One study found that exercising in a fasted state also led to a higher fat loss than in people exercising after a meal.

When should we exercise after eating?

While it’s usually unnecessary to wait until food is fully digested before exercising, it’s best to give it some time to settle in your stomach. For most people, 1–2 hours is sufficient after a moderate-sized meal, while waiting at least 30 minutes after a snack is fine.

Does intermittent fasting work without exercise?

Put simply, when people practice intermittent fasting without exercising, they are losing weight, but much of it often comes from the muscle in the lean mass. If they are exercising, then that shifts from a loss of muscle mass to a loss fat mass, so that’s a large benefit.

Can you intermittent fast and lift weights?

Lifting weights while fasting is not recommended, especially during heavy lifting sessions or if your goal is to build muscle. For best results, lift weights during the windows of time that you’re eating.

Is it okay to do HIIT on empty stomach?

Should you exercise on an empty stomach? No. Your body needs the energy to perform these classes. HIIT workouts have generally been designed to work participants that are not low on sugar and carbohydrates.

Can I build muscle while fasting?

It’s possible to maintain and build muscle while in a fasting state, but you’ll need to put in a little effort. Exercise is crucial. Exercising during intermittent fasting is a healthy way for you to burn more fat and build muscle.

What happens if you lift weights while fasting?

You’ll be able to lift weights while fasted so long as you’re not exhausted or starving, but if you’re going into a heavy lifting session it’s generally smarter to a least have some quality food in your system to power your lifts.

How can I intermittent fast without losing muscle?

Overall, performing exercise is highly recommended for maintaining muscle during intermittent fasting ( 8 , 16 ). Summary Weight training during intermittent fasting may help you maintain muscle, even when losing fat. Other forms of exercise, such as using a stationary bike or elliptical, may also be beneficial.