Exercise and Intermittent Fasting?

Telugammayi87

Hi all, I plan to do the "Fast-Five" (intermittent fasting- fast 19 hours per day with 5 hour eating window) for 2-3 weeks starting next Monday. My biggest concern is this- Is okay to still continue my normal workout routines during this time? Will my body get enough nourishment and have enoug he energy/stamina?

My normal exercise routine is as follows

Monday/Wednesday- 30 min warm-up cardio on Treadmill
Then I do 3 sets of 12 reps on all weight machines at the gym. (takes about an hour and a half- with weight heavy enough to where the 10-12 reps are difficult and usually it's difficult to complete the last set with good form)
15 minute cool down on Treadmill or Elliptical

Tuesday- 30 minute warm-up cardio on Treadmill
10 minutes on Stationary Bike
10 minutes Stair Climber
50 minutes Elliptical
15 minute cool down on Treadmill

Thursday- 2 Softball games (but only 2 left, and when these stop I will repeat Tuesday on these days)

Friday/Saturday I usually don't do much because my boyfriend and are together.

Sunday I usually do something like hiking, biking, or taking my dogs to the dog park that stretches over 5 miles and we walk around once or twice.

I have a job 9-5 M-F where I am at a desk most of the day....

SO, should I be able to keep up this routine while fasting? Or would my body possibly start eating away at my muscle for energy?

Thanks in advance for your responses!

ktwest2107

Hi all, I plan to do the "Fast-Five" (intermittent fasting- fast 19 hours per day with 5 hour eating window) for 2-3 weeks starting next Monday. My biggest concern is this- Is okay to still continue my normal workout routines during this time? Will my body get enough nourishment and have enoug he energy/stamina?

My normal exercise routine is as follows

Monday/Wednesday- 30 min warm-up cardio on Treadmill
Then I do 3 sets of 12 reps on all weight machines at the gym. (takes about an hour and a half- with weight heavy enough to where the 10-12 reps are difficult and usually it's difficult to complete the last set with good form)
15 minute cool down on Treadmill or Elliptical

Tuesday- 30 minute warm-up cardio on Treadmill
10 minutes on Stationary Bike
10 minutes Stair Climber
50 minutes Elliptical
15 minute cool down on Treadmill

Thursday- 2 Softball games (but only 2 left, and when these stop I will repeat Tuesday on these days)

Friday/Saturday I usually don't do much because my boyfriend and are together.

Sunday I usually do something like hiking, biking, or taking my dogs to the dog park that stretches over 5 miles and we walk around once or twice.

I have a job 9-5 M-F where I am at a desk most of the day....

SO, should I be able to keep up this routine while fasting? Or would my body possibly start eating away at my muscle for energy?

Thanks in advance for your responses!

bump

jfan175

Not if you're getting enough protein and calories in your eating window. You may want to adjust your window so you can have a small snack prior to working out. I have a little trouble keeping up with resistance workouts in a fasted state. It doesn't seem to affect cardio. A lot of people here workout while following a IF lifestyle.

Telugammayi87

Not if you're getting enough protein and calories in your eating window. You may want to adjust your window so you can have a small snack prior to working out. I have a little trouble keeping up with resistance workouts in a fasted state. It doesn't seem to affect cardio. A lot of people here workout while following a IF lifestyle.

yeah I figured I could do the Window from 5-10, that way I can have a snack at 5-5:30 before my workout ,and then a meal afterwords.
Thanks!

nellyett

Hi There....I do an 8 - 16 fast. 3 meals at approx. 11 - 3 and 7. I always workout in the morning before my first meal and have lots of energy, etc. My first meal after my workout is where I incorporate most of my carbs for the day.

I have a 'cheat' meal/day once a week with a 24 hr fast right after. So if I have a cheat dinner on saturday, I'll wait to eat dinner on Sunday. This style of eating works amazing for me. I used to be a 'grazer' and would snack all day long.

JNick77

Not if you're getting enough protein and calories in your eating window. You may want to adjust your window so you can have a small snack prior to working out. I have a little trouble keeping up with resistance workouts in a fasted state. It doesn't seem to affect cardio. A lot of people here workout while following a IF lifestyle.

yeah I figured I could do the Window from 5-10, that way I can have a snack at 5-5:30 before my workout ,and then a meal afterwords.
Thanks!

Intermittent Fasting has a fair amount of research and results to support it. I believe, double-check of course, you can drink BCAA supplements during the fasting period because it doesn't affect blood sugar levels. Actually I believe the IF author actually promotes consuming 10gram servings of BCAA's and various times throughout the fasting period. If your exercise window falls within your fasting window you can also take BCAA's then. Double-check the write-up on that but I'm 99% certain that's correct.

sjohnny

I do 16/8 IF and frequently work out fasted. I run three days a week and do Stronglifts 5x5 three days a week. My eating window is from noon to 8:00pm. Initially I was using BCAAs before and after my early morning workouts but I stopped doing that and haven't seen much difference. I don't always work out fasted but when I do I don't have any problems. I'm only into Stronglifts about 4 weeks so the weight is still pretty light. My longest run has been 9 miles on a Sunday morning and I still had some energy left at the end after having stopped eating 12 hours prior.

Just give it a try and see how it works for you. I'm really digging it.

Telugammayi87

Thanks everyone! Going to start Monday after our 1st Anniversary weekend!!

graysmom2005

I think this is really interesting. I have another question. I am someone that wakes up starving first thing in the morning. Would this not work for me? I also teach fitness classes some days at 9:30 and I'm afraid I'll pass out without food. The other days I don't teach until noon. Could this still work for my schedule/body? Thanks!

Telugammayi87

This will definitely still work, but may take some getting used to. Just transition slowly and eat plenty of protein during your eating hours. Go to the Lean Gains website and it talks more about this! I actually have MORE energy to work out fasted than after eating! But it also all varies from person to person. Just experiment with it Good luck!

I think this is really interesting. I have another question. I am someone that wakes up starving first thing in the morning. Would this not work for me? I also teach fitness classes some days at 9:30 and I'm afraid I'll pass out without food. The other days I don't teach until noon. Could this still work for my schedule/body? Thanks!

medoria

First of all, Intermittent fasting is NOT A DIET. Its a lifestyle and should not be done for that short of a period. You will see results but the benefits of IF are greater if you do it for the long run.

Weather or not your body will start eating your muscle has not so much to do with IF but with your macros. You need to eat a good amount of protein and make sure to eat your exersicecalories, that will avoid the body from taking from the muscle.

I do warrior diet and eat about 1600 cals on the days I workout ( I usually do Jillian Michaels workouts for about 30 -50 minutes 3-5 times a week) and I make sure to eat at least fifty procent protein.

What do you expect to gain from IF? You want to loose fat and gain strenght ( and muscle)? Or just gain more muscle?