I have been weight training in a fasted state on and off for over a year, and consecutively for the past six months. For me, it has been a great success, but it wasn’t always easy. In Oct 2018, when I first started back weight training, it was difficult to work out in a fasted state. I recall knowing exactly when I couldn’t go on as I became dizzy or lightheaded. On days when I was in a longer fast, I couldn’t lift as heavy or as long as I could if I’d eaten the night before, which can be expected. Over time, it got to where it was quite easy. Today, if I try to break my fast with even a simple protein shake, I feel SO heavy during my workout session. There are no pre-workout shakes for me. Just 64oz of water and a shot of apple cider vinegar.
Working out in a fasted state is working out without breaking your fast (AKA breakfast or break-fast). You have not awakened your insulin hormone and have no carbs, proteins, or any other forms of energy. You have drunk only water, tea, tisan, or black coffee (or any other liquid that doesn’t raise your insulin level and breaks your fast). Some may call it working out in a starved state, the word starved has such a negative connotation to it, let’s just stick to calling it fasted (or continued digestive rested state).
Fasted workouts are not for everyone, but for those who want to try it, you can start slow. You must understand that the body has become accustomed to working out with a full tank of energy. Suddenly stopping will shock your systems, but you can certainly get to it over time.
Tips for getting started.
Being in a fasted state has many benefits. Two of them are:
It’s not hard to change a routine. You start small and before you know it, you have a new routine. Being fasted while working out helps your body lose more fat, and possibly (if you are training and eating properly) gain more muscle. Sure your body will kick up about it, but it will also adjust. Trust me. I know.