What is the best time to exercise on an intermittent fasting schedule? Specifically for weight loss, or more generally for just overall fitness. For example, I eat from about noon until 5 or 6pm every day, and fast from when I stop eating until after noon the next day. What would be the optimal timing for weight lifting + cardio, and more intense training such as HIIT intervals?
Are their any benefits to training while still in a fasted state, or training a few hours after the last meal?
I'm with Frank. Monday to Friday I use an eating window of about 12:00 PM to 7 or 8:00 at night. I hit the gym at noon before I eat and destroy a big paleo lunch afterward. I then eat a normal supper and may or may not have another bite before bed.
This technique seems to have helped me bust through an annoying fat-loss plateau and generally makes me feel great. When I "FitDay" my meals, I sometimes worry that I'm not getting enough calories, but if I go by hunger and natural cues, I really can't eat any more.
At any rate, Lean Gains is a great place to start.
Here is some good info on fasted training times: http://www.leangains.com/2010/04/leangains-guide.html
Since you are already doing the fasting integrating the training into your schedule should not be difficult.
Hope this helps.
Yeah read those links...I train at lunch time having fasted the nite before and eat an epic sized meal right after I train...its been going great so far...leaning out fast and finally enjoying eating. I have 3 massive meals within 8 hrs and never look for snacks. Strength has actually gone up to boot!
A twist on fasted exercise for maximizing fat loss and minimizing workout time or how to burn more fat while you sleep
Exercising on an empty stomach is a great way to force your body to burn its own stored energy. I like the stubborn fat protocol in which about ten minute of a high intensity interval segment is done in order to use up glycogen and thus release fatty acids from the fat cells. The high intensity intervals are then followed by a slower paced segment of anywhere from thirty to sixty minute in order to burn some of those fatty acids. I usually do these kinds of workouts first thing in the morning before eating anything. I may drink a mug of plain black coffee for a little caffeine boost. Of course I will drink plenty of water.
The main drawback to this kind of workout is that it takes a long time. Another drawback is that many people may not have the time or the inclination to workout first thing in the morning. There is a way around these drawbacks.
Fasting provokes the same hormonal response that exercising of the correct duration and intensity does. Namely, insulin levels drop and growth hormone levels rise. That is the required state for fat burning. My protocol for people who want to maximize fat burning while minimizing time spent exercising is the following:
1) Eat a nice big lunch.
2) After work, do a HIGH intensity interval workout. Ten to twenty minutes will suffice. I usually go until my pace during the intense efforts drops through a floor.
3) After the workout, take a shower, drink some water and go to bed. Do not eat anything. This is the early part of the fasting period. You will sleep through most of the fast and your hormonal state will be primed for maximum fat burning while you sleep.
4) In the morning eat breakfast or not. It depends on how long you want your fast to go. Definitely eat lunch. A twenty four hour fast is plenty long enough.
In essence, the evening HII workout makes you release stored fat for supper. Then you eat the released fat for supper all night long while you sleep. And, the night’s sleep becomes the long slower paced workout segment of the aforementioned stubborn fat protocol. How cool is that?
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