Fasting Workout Reduces Body Fat?

"Eat to fuel our workouts", they tell us. Instantly, we begin to believe that we cannot complete a session without food. We might start to feel sluggish, weak, or tired. Very quickly we could lack focus and lose motivation...

"You won’t be able to work out as intensely", says Prof Douglas Paddon-Jones, University of Texas.

...so we tie these pictures to reality. I feel stimulated after eating - especially after sugars - so that would be a great time to exercise, wouldn't it?

Maybe, if you're not fasting and definitely if you're underexercised and you've overeaten. But that's another story. In spite of this and fitness beliefs, there has been a whirl of feeding and fasting and training changes... and a buildup of experiments and studies to show results.

Today, intermittent fasting is very popular. It's substituting calorie restriction and the idea that we need to eat multiple times a day to boost our metabolisms. 

But, can you still exercise while fasting?

Now, if you search for intermittent fasting and exercise, you will stumble across many claims that exercising in a "fasted state" will help you lose weight faster. Actually, there is some proof to this and some science to explain why.

So, to be clear, a "fasted state" can mean a number of variations because we can fast using different schedules. It might mean in the morning before your breakfast so you have entered the fast during the night. Or you might exercise anytime during a day's fast, ideally before a calorie restricted meal or breaking your fast. At these times your body is more dependent on stored fats and glucose for energy. Plus, your insulin levels are low so fats can be easily released from their pockets.

The reasons why exercising during your fast works could be due to your sympathetic nervous system. This system controls your body's fat burning processes. And during exercise, we can see an increased usage of fats for energy.[1,2,3] Also, these studies show that when we have consumed carbs our ability to use the fats decreases.

Plus, exercising during a fast is said to be able to target belly fat too. It's because blood flow increases to this area when we've not eaten and fasted. This allows your body to open up more of the stubborn fat cells that really do not want to give up their goods.[4,5]

However, fitness professionals raise concerns over extensive and intense exercise while fasted because they believe you'll increase the breakdown rate of your muscle protein for energy. These concerns might not be as troubling for fitness fanatics following proven intermittent fasting schedules while eating correctly while fasting.

Due to the effect of fasting on your body, your growth hormone increases by over 1000%. This is important because human growth hormone protects lean muscle mass and balances your metabolism. So, when fasting and exercising right, there shouldn't be any muscle loss.[6]

In general, exercising while fasted can be an effective way to aid weight loss. Although, it does fall short of being magic.

Initially, you're likely to see rapid weight loss

Except, you can only trick your body once or twice... it will adapt and recognise what you are doing. Competetive fighters have noted this as they often fluctuate their weight in preparation for a weigh-in. So the most you can hope for in the long term is regular fat loss and maybe releasing more fat from those stubborn areas.

On one hand, you have professionals recommending you exercise in a "fasted state" to lose weight. On the other, many experts shift their fasting focus to your handicap of not being able to eat your daily calories or nutrients as an explanation for weight loss. However, it would depend on which fasting method you follow. With that, they are misunderstanding how your body really works. Because we've seen fat loss simply by cutting out meals without restricting calories. [7]

This misunderstanding extends much further...

...they simply believe you have to fuel for a workout otherwise bad things will happen

The truth is, you need to eat well while fasting. That means you get nourished. A foundation of fruit and veg, followed by meats and fish, then dairy, legumes, and grains will provide for your body. 

By following a daily or 24-hour fast, you should be nourishing your body... eating for your needs, therefore, your body will be primed and ready for exercise. You'll almost always have enough fat. Your sugar stores should be topped up. And your cells will have available sugar and fat and creatine to produce energy. For this reason, if you are getting up early for a workout before your normal breakfast then a pre-workout snack is not necessary. You should have available reserves of fat and sugar.

During a fast, you'll begin to use the glycogen (stored glucose) in your liver. You've got about a day's worth stacked up in there. Although, the sugar locked up in your muscles is left untouched. Now, if you ramp up your activity while fasting, you'll get to use some of that stored muscle sugar.

Now, if you follow a fast that limits calories for a day, then you shouldn't have much trouble fuelling a session. Although, you might feel like eating a lot more than if you didn't exercise. Then, you could find yourself really needing to refeed the following day.

The reality is it depends on how accustomed your body is to fasting and using fat for energy and the type of exercise. It might take you up to a month for it all to feel effortless. Or it may never agree with you... or you with it!

Nevertheless, the symptoms you might feel over the short term only helps to reinforce current beliefs.

For one thing, the fitness industry is obsessed with fueling post workout, for recovery, in fact, they'd have you eat every few hours. However, the smart fitness experts continue to read the ever expansive literature and understand that our bodies are not static or the same. For example, they know the body adapts to exercise so they have to mix it up in order to reach goals. The same is true with feeding and fasting...

...Much of the professionals believe you have to eat within two hours after a workout because your body is primed and ready for nourishment. Your cells are sensitive and willing. The truth is, this is good advice if you are diabetic and want to get glucose into the cells. But adding a countdown for eating after a workout is almost insane. It adds pressure. And yet, many live by those rules when they could...

...ride the fat burning wave & enjoy hormone balance change longer

During this time, if you have begun to deplete your stored glucose sugar, then your body will begin to replace that glycogen by making it from fats. You will continue to use fat for energy and produce glucose sugar too. By eating, you'll shut this process down and begin to change your hormone balance. Some of the benefits of exercise will be short-lived.

Although, should you find yourself feeling increasingly hungry, or fatigued, or lacking energy or concentration, then you may need to eat - and maybe consider if you're are doing too much and/or not eating enough. Maybe your body isn't yet well equipt to handle fasting and exercise together.

Either way, you don't have to exercise before you break your fast. Clearly, there are some benefits but training between meals or after a meal can also produce good results and limit difficulty. Actually, fasting itself can produce much of the weight loss benefits - exercise simply enhances it no matter if you chose to exercise before breaking your fast, or between meals, or after your last meal.

Just make sure you're drinking enough water... because when we're not eating and drinking our calories, we're not taking on fluid or electrolytes either. So make sure you are well hydrated. And possibly stimulated. With some caffeine, you can prompt the release of stored glucose, boost your energy, and help you push through the pain... A caffeinated and fasted workout is amazing!

Lastly, if you've decided to venture a longer extended fast, then they're not recommended to do with intense sessions. You might think by forcing your body to use more stored energy with exercise will enhance your weight loss goal, however, you'll be putting more stress on your body than needed. It will fight back.

That's why the warrior diet recommends you eat a small meal with a portion of protein post-workout. One meal a day on the warrior diet can turn into 3 meals per day if you're exercising twice a day and eating an evening meal.