You are probably reading this so you can learn how to hack your body and lose fat. Maybe you’ve tried tons of diets, maybe you got a gym membership, maybe you’ve worked out your whole life. But something has been missing, right?
Even if that just isn’t you and you’re rocking your workouts and nutrition, maybe you’re just a little curious. That’s fine, too.
Many people might believe that intermittent fasting and working out don’t mix. But I want to explain why working out in a fasted state is actually a really good idea for weight loss.
So if you’re a solid three-meals a day kinda person, working out on an empty stomach might sound wild at first. But in reality, this type of schedule could really be the missing link. It might be just what you’ve been searching for in your quest to burn fat and lose weight.
To understand exactly why this can aid in fat loss, let’s break down what actually happens to your body during a fasted workout sesh. Studies show that it could take up to 10-12 hours for your body to burn through its glycogen stores. So the theory is that if you work out at the end of your fasting window, this will lead you to burn more fat for fuel.
Understand that with that, you might also be burning some protein from your muscle. If you are an experienced athlete, this might be a deal-breaker and frankly not really something that aligns with your goals.
For an average person, however, this could be a great way to control blood sugar and shed some weight. A body is a very complicated system of many metabolic processes governed by hormones that are in flux at all times. So it will likely take some trial and error to figure out what works for you individually.
When Do I Work Out When Intermittent Fasting?
If you are new to Intermittent Fasting or to morning workouts, this might be an adjustment. For instance, if you are a morning workout person but never fasted before, consider starting with a shorter fasting window. Perhaps have half of your normal meal pre-workout until your body adjusts. Another option is to lower the intensity of your workouts for a little while.
In reality, this is probably the schedule that works best for most. It’s fairly easy to complete the majority of your fast overnight and your body will adjust to working out fasted.
I have seen people argue that fasted state cardio can negatively impact your performance, but I personally can complete a high-intensity workout better in that state.
Ultimately, you have to figure out what works for you and you do this by listening to your body. If you decide to fuel your workout, make sure this energy comes from a high-quality source.
Simple Intermittent Fasting Workout Routine Below
I personally work out about 6 days a week regularly. And even on my rest days, I try to incorporate as much low-impact activity as possible throughout the day (which is typically walking, hiking, etc.) Since I tend to enjoy morning workouts, I eat my first post-workout meal around 12 pm and occasionally later.
For me, this is simply an easy way to reduce my eating window and also my overall calorie intake. It would be far too easy for me to justify in my head that extra bowl of cereal as extra fuel for my high-intensity workout.
In reality, we all heard and probably know by now that you cannot outrun a bad diet no matter how much you work out. For me, there is an extra added benefit to having these fasting periods. Mentally it makes it much easier to make healthier choices throughout the day when I complete my workouts while fasting.
For a free printable PDF version of the Weekly Intermittent Fasting Workout Plan, make sure to sign up for a newsletter at the bottom!
If you are just starting out, I highly recommend printing out this schedule. You should ideally put it on the fridge or in some other visible spot. The idea is to create an intention and keep it top of your mind. (Sign up for the newsletter at the bottom right corner and you will receive this PDF as a freebie in your first email!)
This is how I incorporate intermittent fasting into my own workout routine, and it’s the routine I stick to most weeks. You should feel free, however, to adjust it to fit your own needs. It’s only meant to be a starting point.
Most importantly, just keep moving 🙂
I have been struggling to lose the weight. This will motivate me.
Annette –
Thank you for reading and leaving a comment. On the subject of motivation, you really have to know your why, because all the “logical” reasons and willpower only get you so far. Good luck on your journey. I know you can do it. And if intermittent fasting isn’t for you, there are many other healthy ways to lose weight. Just do not give up.