{"id":59763,"date":"2024-03-28T20:07:02","date_gmt":"2024-03-28T20:07:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59763"},"modified":"2024-04-04T16:17:37","modified_gmt":"2024-04-04T16:17:37","slug":"fasting-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/","title":{"rendered":"Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Is_It_OK_to_Work_Out_While_Fasting\" >Is It OK to Work Out While Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Is_It_Smart_to_Fast_While_Working_Out\" >Is It Smart to Fast While Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Does_a_Fasting_Workout_Burn_Fat\" >Does a Fasting Workout Burn Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Will_I_Lose_Muscle_If_I_Fast_for_7_Days\" >Will I Lose Muscle If I Fast for 7 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#How_Long_Is_It_Safe_to_Fast\" >How Long Is It Safe to Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#What_Happens_If_You_Work_Out_on_an_Empty_Stomach\" >What Happens If You Work Out on an Empty Stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Can_You_Work_Out_on_a_72-Hour_Fast\" >Can You Work Out on a 72-Hour Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Does_fasting_increase_testosterone\" >Does fasting increase testosterone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#Does_fasting_burn_fat\" >Does fasting burn fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#How_many_minutes_should_I_work_out_while_fasting\" >How many minutes should I work out while fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting has become a popular topic in recent years due to its potential health benefits and influence on body composition <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8296247\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">. <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">Intermittent fasting<\/a> can be followed through a range of different methods. A standard method is the 16\/8 fast, which means you fast for 16 hours and have an 8-hour eating window. Fasting typically involves alternating between periods of eating and fasting. During fasting periods, no food is consumed, while during eating windows, food intake is allowed.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common approach is generally an overnight fast, or 18:6 fasting, defined as time-restricted eating or going for a certain amount of time without consuming food. Water is allowed during this time, as are other fluids such as coffee and tea that don\u2019t contain any calories <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">(13)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rise of fasting has introduced various protocols, providing adaptable and versatile options. For example, the 15\/9 intermittent fasting method, with its longer eating window, may be preferable for some individuals. While many people adopt fasting for weight loss, it&#8217;s important to note that the results often stem from a reduction in overall calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, whether long-term fasting and exercise are a good mix is a different area of the topic that deserves attention. Further, whether or not the benefits are all that people perceive is an area worth exploring.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Work_Out_While_Fasting\"><\/span><b>Is It OK to Work Out While Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many factors can significantly influence physical performance, capacity, energy uptake, and recovery when working out. With this in mind, it\u2019s essential to ensure that efforts taken around working out support the workout rather than diminish it. Intermittent fasting can be followed in various ways, from subtle to more intense, prolonged periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it can be okay to work out while fasting, several factors will determine what kind of impact, whether positive or negative, will be experienced. Some key factors that should be considered include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The duration of your workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The intensity of the workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The time of day the workout is completed, e.g. morning, afternoon, or evening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The total amount of time you\u2019ve been fasting, as this will influence your body\u2019s carbohydrate stores<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Smart_to_Fast_While_Working_Out\"><\/span><b>Is It Smart to Fast While Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there may be a lot of hype around the potential benefits of exercise while fasting, it ultimately depends on how long you choose to fast, the time of day you\u2019ll be working out, and the type of workout. Duration and intensity determine whether it\u2019s wise to fast while working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a 16:8 <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-schedule-for-women\/\">fasting schedule<\/a>, where you fast for 16 hours and eat over 8 hours, can support energy levels. This fasting method works well as the fasting period is overnight, which allows a light to moderate workout in the morning. Easy <a href=\"https:\/\/betterme.world\/articles\/7-wall-exercises-for-flat-stomach\/\">exercises<\/a> before breakfast, such as walking or jogging, should be fine without seeing a noticeable drop in energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there may be better options than fasting for more demanding physical activities, particularly strength training. Weightlifting or resistance training on an empty stomach may reduce energy availability. Furthermore, this could impact your ability to lift heavy weights or perform as many repetitions and sets. This limitation could impede your ability to achieve maximal strength gains and muscle adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Timing your workout after consuming your first meal can be important for activities that demand high intensity or endurance, such as high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\">HIIT<\/a>) or prolonged aerobic exercises. Ideally, this meal should be balanced, containing carbohydrates for energy and protein to support muscle growth and repair. This strategy enhances performance and supports efficient recovery, optimizing the benefits of your training efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study compared fasted vs. non-fasted exercise and its influence on body composition. Interestingly, results showed that maintaining a calorie deficit is the most significant influence on weight loss regardless of method <\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-014-0054-7\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"fasting workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_a_Fasting_Workout_Burn_Fat\"><\/span><b>Does a Fasting Workout Burn Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When fasting, the body depletes its glycogen stores, the primary energy source during short-term, high-intensity activities. This depletion prompts the body to switch its energy source to stored fat, a process that is known as metabolic switching <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5783752\/#:~:text=The%20metabolic%20switch%20typically%20occurs,food%20consumption%20depending%20on%20the\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">. However, this can take 12 to 36 hours to start after eating your last meal. While this may seem promising, it may not be realistic or effective as a stand-alone approach to burning fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Long-term fat loss is dependent on consistent dietary management and the integration of <a href=\"https:\/\/betterme.world\/articles\/10-tips-for-a-healthy-lifestyle\/\">healthy lifestyle<\/a> practices beyond fasting alone. Factors such as caloric intake, diet quality, physical activity, stress, and sleep all influence the success of fat loss and long-term weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although fasting has been acknowledged to support weight loss, more research on fat loss is needed. It&#8217;s uncertain whether fasting directly burns fat or if weight loss primarily stems from reduced calorie intake due to established eating windows. The multitude of fasting methods, together with a variety of influencing factors and study variables, complicates determining whether fasting directly impacts fat burning or results from a combination of factors <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41574-022-00638-x\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Lose_Muscle_If_I_Fast_for_7_Days\"><\/span><b>Will I Lose Muscle If I Fast for 7 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The impact fasting has on muscle mass largely depends on the type of fasting, your overall diet, and your exercise routine. An adequate protein intake, together with carbohydrates and energy, is essential for muscle maintenance and growth. Optimally, protein should be distributed evenly throughout your daily meals to support muscle synthesis and recovery. <\/span><span style=\"font-weight: 400;\">Research supports the favorable effect of evenly distributed protein on muscle mass instead of skewed or inconsistent intakes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following a fasting schedule with a small eating window can make it challenging to consume enough total protein, potentially compromising muscle mass. In addition, a high-protein intake is generally encouraged to preserve muscle mass if in a calorie deficit or on a low-calorie diet. These points highlight the potential difficulties when considering fasting and maintaining muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular resistance or strength training is another important aspect of stimulating the muscles. Therefore, muscle mass development and maintenance require nutrition considerations and appropriate physical stress applied through resistance training.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle loss should not be a significant concern if you&#8217;re fasting for seven days using a schedule such as the 16:8 method. This approach means you&#8217;ll fast for portions of each day rather than continuously for an entire week. In summary, you may fast overnight and then consume enough food during your eating window each day to support muscle maintenance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Is_It_Safe_to_Fast\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-long-is-it-safe-to-fast\/\">How Long Is It Safe to Fast<\/a>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting duration should always prioritize health and safety. Generally, extended or prolonged fasting such as over 24 hours is not recommended due to the potential health risks. Furthermore, individuals with specific health conditions may be at a heightened risk from fasting and should consult a healthcare professional. The evidence supporting the benefits of multi-day fasting varies, and it&#8217;s essential to evaluate the sources of such health claims critically. Specific populations, including pregnant or breastfeeding individuals, those who are underweight, and people with a history of eating disorders, diabetes, or who are undergoing medical treatment, should avoid fasting. Athletes should also approach fasting with caution to avoid negatively impacting or compromising their performance and recovery <\/span><a href=\"https:\/\/dietitiansaustralia.org.au\/health-advice\/intermittent-fasting\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Potential side effects, such as headaches, dizziness, and bloating, can occur with fasting periods of 12-24 hours. You can learn more about intermittent fasting and bloating here. Overnight fasting, ranging from approximately 12-16 hours, is generally safe and can be incorporated without compromising diet quality or nutritional intake. It\u2019s an effective and convenient way to incorporate fasting into your routine while also promoting optimal health.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Work_Out_on_an_Empty_Stomach\"><\/span><b>What Happens If You Work Out on an Empty Stomach?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many individuals may ask the question, should I work out fasted in the morning? Exercising on an empty stomach utilizes the body&#8217;s stored carbohydrates (glycogen) for energy. An important concept to be aware of is that carbohydrates are the body&#8217;s preferred and predominant energy source. Working out on an empty stomach is generally fine for low-intensity exercise, but it may not be ideal for longer sessions or high-intensity exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the body stores a limited amount of carbohydrates, high-intensity or endurance workouts may not be optimally supported once these sources are depleted. This limitation can lead to decreased performance, including the ability to sustain efforts, work rate, and power output. Fatigue may also be experienced earlier on, further impeding performance. This could also negatively affect the quality of the workout session and impair the achievement of physical adaptations or desired fitness goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"fasting workout\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Work_Out_on_a_72-Hour_Fast\"><\/span><b>Can You Work Out on a 72-Hour Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising during or immediately following a 72-hour fast is generally not recommended. Fasting for a prolonged period significantly depletes the body&#8217;s energy, as no food is consumed to replenish these stores. While some people may fast for extended periods as they seek health benefits, weight loss, or digestive rest, attempting physical activity during this time can be particularly challenging. This is due to the lack of energy and potential adverse effects on mood, cognition, and decision-making abilities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5851137\/#bibr5-0271678X17697721\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These variables highlight that extended fasting can compromise the safety and effectiveness of your workout. It&#8217;s sensible to avoid strenuous exercise until you&#8217;ve broken your fast and replenished your body&#8217;s nutrients.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake? <\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_increase_testosterone\"><\/span><strong>Does fasting increase testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While there are mixed opinions on this, recent research has highlighted that fasting may decrease testosterone levels. An 8-week study of resistance-trained males compared normal eating patterns to a time-restricted eating window. It aimed to determine the effects of intermittent fasting when combined with resistance-trained individuals. While the time-restricted group displayed a reduction in body fat mass, results also showed a reduction in testosterone levels. In addition, there was a decrease in insulin-like growth factor, another hormone that plays an important role in muscle growth and development <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Four other trials observed decreased testosterone levels in 8-hour time-restricted fasting interventions combined with regular resistance training <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9182756\/\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">. While more research is required, recent research has highlighted the potential negative link between fasting and testosterone levels.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_burn_fat\"><\/span><strong>Does fasting burn fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While fasting can support weight loss, effectively burning and losing fat requires a comprehensive approach. Achieving sustainable fat loss requires maintaining a calorie deficit, getting adequate nutrition, and staying well-hydrated. Ensuring you get enough sleep and manage your stress levels are also influencing factors. Finally, regular exercise can help accelerate progress by boosting your metabolism.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_minutes_should_I_work_out_while_fasting\"><\/span><strong>How many minutes should I work out while fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">How many minutes you work out while fasting will ultimately depend on the type of fast you\u2019re doing and the intensity of the session. For example, a 16\/8 intermittent fasting workout could still provide ample energy throughout the day, allowing high-intensity and longer-duration workouts to be performed safely. Other methods, such as the 17\/7 fast, could also enable ample food intake and support moderate and high-intensity efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general guidelines recommend that adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity activity each week. These activity targets can be distributed throughout the week for convenience. Considering this, engaging in a 30-60-minute fasting workout, such as a morning walk or a light jog, is entirely manageable. However, exercising after consuming a suitable meal for moderate to high-intensity workouts is advisable. Doing this supports adequate energy for the work required, supporting optimal performance and recovery <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting is a versatile strategy that can be incorporated into a variety of different lifestyles. Weight loss can be experienced, but it should be noted that it is generally a result of reduced calorie consumption. While the effects of long-term fasting and exercise require more research for a thorough understanding, there are some key points to follow. If you choose to incorporate fasting into your schedule, you should choose a viable method that allows for adequate nutrition.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting has become a popular topic in recent years due to its potential health benefits and influence on body composition (6). Intermittent fasting can be followed through a range of different methods. A standard method is the 16\/8 fast, which means you fast for 16 hours and have an 8-hour eating window. Fasting typically involves [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":59765,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150,6],"tags":[],"coauthors":[210],"class_list":["post-59763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted - BetterMe<\/title>\n<meta name=\"description\" content=\"Fasting is a popular weight loss strategy that consists of various approaches. Read this article to discover if a \u2605 FASTING WORKOUT \u27a4 can promote physical performance.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted\" \/>\n<meta property=\"og:description\" content=\"Fasting is a popular weight loss strategy that consists of various approaches. Read this article to discover if a \u2605 FASTING WORKOUT \u27a4 can promote physical performance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-04T16:17:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/7.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/\"},\"author\":{\"name\":\"Giulia Ralph, CPT, S&amp;C, SPC\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/055b5132a746803fe8b12e3b78a8d050\"},\"headline\":\"Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted\",\"dateModified\":\"2024-04-04T16:17:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/\"},\"wordCount\":1759,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/7.png\",\"articleSection\":[\"Fasting\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting has become a popular topic in recent years due to its potential health benefits and influence on body composition <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8296247\/\\\"><span style=\\\"font-weight: 400;\\\">(6)<\/span><\/a><span style=\\\"font-weight: 400;\\\">. <a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\\\">Intermittent fasting<\/a> can be followed through a range of different methods. A standard method is the 16\/8 fast, which means you fast for 16 hours and have an 8-hour eating window. Fasting typically involves alternating between periods of eating and fasting. During fasting periods, no food is consumed, while during eating windows, food intake is allowed.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The most common approach is generally an overnight fast, or 18:6 fasting, defined as time-restricted eating or going for a certain amount of time without consuming food. Water is allowed during this time, as are other fluids such as coffee and tea that don\u2019t contain any calories <\/span><a href=\\\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\\\"><span style=\\\"font-weight: 400;\\\">(13)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The rise of fasting has introduced various protocols, providing adaptable and versatile options. 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Read this article to discover if a \u2605 FASTING WORKOUT \u27a4 can promote physical performance.","og_url":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-04-04T16:17:37+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/7.png","type":"image\/png"}],"author":"Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/"},"author":{"name":"Giulia Ralph, CPT, S&amp;C, SPC","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/055b5132a746803fe8b12e3b78a8d050"},"headline":"Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted","dateModified":"2024-04-04T16:17:37+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/"},"wordCount":1759,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/7.png","articleSection":["Fasting","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fasting has become a popular topic in recent years due to its potential health benefits and influence on body composition <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8296247\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">. <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">Intermittent fasting<\/a> can be followed through a range of different methods. A standard method is the 16\/8 fast, which means you fast for 16 hours and have an 8-hour eating window. Fasting typically involves alternating between periods of eating and fasting. During fasting periods, no food is consumed, while during eating windows, food intake is allowed.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=fasting_workout\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The most common approach is generally an overnight fast, or 18:6 fasting, defined as time-restricted eating or going for a certain amount of time without consuming food. Water is allowed during this time, as are other fluids such as coffee and tea that don\u2019t contain any calories <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">(13)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The rise of fasting has introduced various protocols, providing adaptable and versatile options. For example, the 15\/ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/","url":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/","name":"Fasting Workout: Everything You Need to Know About the Potential Advantages and Disadvantages of Working Out While Fasted - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/fasting-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/7.png","dateModified":"2024-04-04T16:17:37+00:00","description":"Fasting is a popular weight loss strategy that consists of various approaches. 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