Essential Knowledge Unveiled: Your Ultimate Guide

On Jul 30, 2025

Understanding Intermittent Fasting and Optimal Workout Schedules

Fad diets can seem complicated. With countless rules about what you can or cannot eat and when, it’s no wonder many people turn to intermittent fasting schedules as a simpler option. In fact, this approach found success with Los Angeles Lakers star Luka Dončić who implemented intermittent fasting as part of his training and nutrition plan. However, when it comes to mixing intermittent fasting and workouts, you’ll need to understand a few key points to avoid feeling weak or lethargic during your exercise sessions.

Ins and Outs of Intermittent Fasting

Intermittent fasting helps streamline your eating schedule but may disrupt your workout routine. The fasting diet idea is straightforward: you eat within a specific window of time during the day and fast the rest. The most popular variation involves fasting for 16 hours and eating during the next eight. The choice of what you eat during the eating period is up to you, keeping in mind that unhealthy choices will not contribute significantly to your weight loss efforts.

Fueling Workouts During Fasting

Food is the fuel for our bodies during workouts. When you’re fasting, your workout performance might decrease due to lack of energy. However, with careful planning and slight changes to your routine, you can continue working towards your fitness goals safely.

What is Intermittent Fasting?

Intermittent fasting involves a daily time-restricted eating schedule. Typically, there’s a 16-hour fast followed by an eight-hour eating window. For instance, you might only eat between 12 p.m. and 8 p.m., consuming only lunch and dinner. This schedule can be flexible depending on your daily routine and energy requirements.

Intermittent Fasting Benefits

Intermittent fasting might be the solution to curb night-time snacking and aid in weight loss. As per Leslie Bonci, R.D., M.P.H, sports dietician for the Kansas City Chiefs, it can help minimize overconsumption at night and reduce calorie intake. Other intermittent fasting benefits include reduced risk of diabetes, lower blood pressure, and better muscle mass maintenance.

Working Out While Intermittent Fasting

If you’re fasting, exercise is critical to keep your heart healthy and muscles strong. But if your primary goal is to build muscle mass, fasting might not be the best option. Fasting can lead to a caloric deficit, which isn’t ideal for muscle building. High-intensity activities like weightlifting depend on carbohydrates for fuel. Consequently, performing these activities during fasting might lead to reduced performance levels.

Cardio During Fasting

While weightlifting during a fast isn’t recommended, cardio can be performed safely. Your body uses fat stores for slow, steady-state cardio activities. Scheduling cardio before your feeding window and weightlifting sessions during or after can provide optimal results.

The Takeaway

To exercise safely during intermittent fasting, always listen to your body and adjust your schedule as necessary. Consulting with your doctor before beginning any new diet or workout regimen can ensure a safe and effective plan tailored to your body’s needs.

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