Fasting before strength training

cls78628

I am on a full-body strength training program that progresses in weights by small increments each workout. Normally, I work out at 3pm. Due to a crazy day, I lifted directly after an 18-hour fast (nothing but water). I didn't come anywhere near my set goal of reps and sets. I'm hoping that it's due to just having no fuel and not some other underlying problem.

I have been intermittent fasting (9pm - 12pm) and it seems to be working for my fat loss (while still increasing strength). Anybody have any personal stories, opinions, or advice on fasting and strength training?

jlclabo

i train fasted every day. usually about 14-16 hours from my last meal til i lift/run. i can feel a bit of a difference between fasted and eating about 1.5-2 hours before, but usually just a rep or 2 over my sets and if thats the case i usually add an extra set with the missed reps and a couple extra reps for good measure.

JMCampbell91

I usually only fast before HIIT or LISS. When it comes to strength training, it depends what you're doing. On my power sessions, I make sure I'm fully glyc'd up but when I do hypertrophy (which is just high volume, low recoveries) I will usually fast for 3-4hours before hand. You do notice the difference, I usually manage to maintain my previous weeks weights when I fast. Trick is to keep pushing it and not to let your diet dictate how you train. Don't accept anything but improvement and you'll be fine!
All the best mate

SoLongAndThanksForAllTheFish

Yup everyone will weaken to some extent, its just reduced calorie/energy availability really. As you get stronger, and/or get to the end of a hard work out where you are exhausting available calorie stores, you notice the effects even more. If you take longer breaks between sets you can reduce the effect. Its possible to make yourself light headed and puke doing this (I had a friend who would occasionally almost have to puke, he also ran so hard this happened as well), I haven't quite, but I felt light headed once doing it and lifting heavy, and I don't recommend it. Now I just eat closer to lifting, or do lighter workouts if I'm that fasted, I really have to go heavy to notice anything more than some reduction in max reps/weight.

SpecialSundae

I see a noticeable difference if I haven't fuelled myself appropriately for a workout. I also notice a BIG difference if I haven't slept enough. I know people who are fine with training fasted, but I'm not.

SezxyStef

I see a noticeable difference if I haven't fuelled myself appropriately for a workout. I also notice a BIG difference if I haven't slept enough. I know people who are fine with training fasted, but I'm not.

This...

It can take me 2-3 days to recover from not fueling myself appropriately...

rybo

I am fine doing cardio (running) while fasted, but I prefer lifting with eating within a reasonable time before hand. Even if its only mental