{"id":38715,"date":"2025-08-01T18:37:14","date_gmt":"2025-08-01T18:37:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/38715\/"},"modified":"2025-08-01T18:37:14","modified_gmt":"2025-08-01T18:37:14","slug":"what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/38715\/","title":{"rendered":"What You Need to Know"},"content":{"rendered":"

DIETING CAN BECOME complicated, fast. Eat this, don’t eat that, only eat so much of this, and eat even less of that. When counting, tracking, and planning all start becoming too much, many turn to intermittent fasting as an alternative. It worked for Los Angeles Lakers superstar<\/a> (and Men’s Health digital cover star<\/a>) Luka Don\u010di\u0107 this summer, too, as it was a key part of the overall training and nutrition plan. Doncic, who has occasionally had his conditioning called into question during his NBA career, seems primed for a big season this fall for the Lakers.<\/p>\n

While intermittent fasting may help simplify your meal-prep routine, you might find that the practice complicates your workout schedule. The premise of the intermittent fasting diet is simple: only eat for a small amount of time during the day, and fast the rest. There are several different kinds of intermittent fasting schedules<\/a>, but the most popular one requires you to fast for 16 hours, then fit your meals into the next eight. Whatever food you eat during that period is up to you, so long as you stick within your eating window (though, filling up those few hours with several cheeseburgers and buckets of fries probably won\u2019t get you very far in the weight loss department<\/a>). <\/p>\n

Food fuels our body for activity, though\u2014and when you take that fuel away for most of the day, your workouts will likely suffer. You may find yourself feeling weak and lethargic in the gym when sticking to a fasting schedule, which is not ideal if you\u2019re trying to build muscle mass<\/a> and keep yourself in shape. That doesn\u2019t mean you can\u2019t work out when you\u2019re fasting; it\u2019s more a matter of proceeding safely in a way that will still optimize your training. A few small changes in your schedule and practices and you can continue your quest for that dream physique safely.<\/p>\n

What Is Intermittent Fasting? <\/p>\n

Let\u2019s back up for a moment. First, it’s important to understand the intermittent fasting schedule before you consider how to implement the strategy within a workout plan. <\/p>\n

The most common type of intermittent fasting is the daily, time-restricting format. Typically, there\u2019s a 16-hour fast, followed by an eight hour eating window. For example, someone could make their eating period between 12 p.m. and 8 p.m., only consuming lunch and dinner. <\/p>\n

The time schedule can vary depending on your day. If you\u2019re a person that needs more fuel in the morning, you may run on a 9 a.m. to 5 p.m. schedule instead. The time of day doesn\u2019t really matter, as long as the consumption window sits at eight hours.
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If that sounds like something you\u2019re interested in trying, talk to your doctor or a registered dietitian first. Fasting is not appropriate for those that are pregnant, have a history of an eating disorder, or have certain medical conditions\u2014speaking to your doctor will ensure the practice is a healthy choice for you. <\/p>\n

What Are the Benefits of Intermittent Fasting? <\/p>\n

If you frequently succumb to the temptation of a nighttime walk to the fridge, IF might just be the thing you need to keep your snacking in check and lose that excess weight. <\/p>\n

\u201cIntermittent fasting puts a cap on eating and can eliminate or minimize overconsumption at night. This can decrease calorie intake, can help with better sleep as the stomach won’t be having a fiesta when it is time for a siesta,\u201d says Leslie Bonci<\/a>, R.D., M.P.H, sports dietician for the Kansas City Chiefs.<\/p>\n

Weight loss isn\u2019t the only benefit to the practice, though. There\u2019s some evidence<\/a> to suggest that intermittent fasting can reduce the risk of diabetes, lower blood pressure, and help maintain muscle mass.<\/p>\n

That said, intermittent fasting is by no means the perfect diet for everyone, or a magic bullet for weight loss. For some, it\u2019s a simple practice that may help eliminate those extra trips to the fridge<\/a>. But for others, eating in a small window of time is just not sustainable\u2014 and the best diet is always one that keeps you consistent.<\/p>\n

If fasting is that diet for you, exercise is vital to keep your heart healthy and muscles strong while dieting. Take these tips to schedule your workouts appropriately with your feeding hours. <\/p>\n

How to Work Out When You\u2019re Intermittent FastingDon\u2019t Try to Build Muscle While Fasting<\/p>\n

Whether it\u2019s a 5\/2 protocol<\/a> (eat for five days, fast for two) a 16\/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. That\u2019s because it\u2019s much harder to overeat if all your daily calories are crammed into an eight-hour window than if you can spread them out over 15 to 16 hours. That\u2019s what makes IF such an effective weight-loss tool: by restricting the time frame in which you can eat, you effectively restrict the number of calories you take in as well.<\/p>\n

But if your main goal is maximizing muscle, fasting isn\u2019t a great idea. \u201cUnless you\u2019re a real novice, you can\u2019t build appreciable muscle in a caloric deficit,\u201d says Angelo Poli, ISSA, co-owner of Whole Body Fitness in Chico, CA, creator of the MetPro diet and exercise app. A pound here and there? Maybe. But you won\u2019t build anywhere near as much as you would if you consume a few hundred extra calories above and beyond what your body needs each day. So don\u2019t try. Your primary goal while fasting should losing fat. To build muscle, you need fuel<\/a>.<\/p>\n

You Should Train While Fasting<\/p>\n

Even if your main goal is losing fat, you still need to lift, which prevents your body from burning through muscle to fuel your daily activities. You won\u2019t gain much muscle if you\u2019re fasting, but if you lift, you won\u2019t lose it, either. \u201cThe same activities that build muscle when you\u2019re fueled help preserve it when you\u2019re in a caloric deficit,\u201d says Poli. <\/p>\n

Since you\u2019re only trying to maintain the muscle you have\u2014not pack on additional beef\u2014you can get away with a fairly infrequent lifting schedule\u20142 to 3 times per week, exercising your whole body each workout (try this routine<\/a>). <\/p>\n

Eat BEFORE You Lift Weights<\/p>\n

Lifting weights, sprinting, doing CrossFit WODS, and other high-intensity activities all depend on carbohydrates for fuel, explains Poli. If you perform any of these activities during (or worse, at the end of) your fast, your performance will suffer. Instead of getting stronger and faster, you may well get weaker and slower.<\/p>\n

What to do? \u201cIf you\u2019re a big guy with a lot of weight to lose, no big deal,\u201d says Poli. \u201cGo ahead and lift on an empty stomach. You might lose a little bit of muscle, but you\u2019ll burn fat, too\u2014and that\u2019s your main goal.\u201d<\/p>\n

If you\u2019re a slimmer guy worried about your muscle definition, no need to worry\u2014 we have a solution for you too.
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Sandwich Your Workout<\/p>\n

It\u2019s vital that you eat before you workout so that you can get the most out of your lift, but depending on your build, it might be good to ensure a little something afterwards. \u201cEliminating the post-workout refueling may delay recovery as well as muscle protein and muscle glycogen resynthesis,\u201d says Bonci. <\/p>\n

So, if you\u2019re on the slimmer side and are worried about losing some of your muscle definition, it\u2019s probably better to schedule your lifting workouts during your feeding window. So if you eat from noon to 8 p.m. each day, try to hit the gym around 5, then go home and eat a high-protein meal to ensure adequate recovery from your workout. <\/p>\n

Bonci suggests sandwiching your workout into your meals if you\u2019re limiting calories. Meaning, eat one third of your meal before the gym, and the other two thirds of the meal afterwards. That way, you get some in before to power the workout, and the rest after to recover. \u201cIdeally, food and fluid would parenthesize the workout,\u201d she says. <\/p>\n

Overall, it\u2019s best to do your best to fit your workout into your eating period so that you can have something before and after. If your schedule just doesn\u2019t allow for it, it might be time to adjust the structure of your eating period\u2014 either by extending it, or changing the start and end times. \u201cThe window of eating may need to be longer to accommodate physical activity,\u201d says Bonci.
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Fast Before Cardio <\/p>\n

While fasted lifting is a big fat mistake, fasted cardio is fine\u2014but know that fat burning and fat loss are not the same. This means your body is burning fat as an energy source\u2014and, without a calorie deficit, those stores will be replenished. Fasted cardio is safer than fasted weight training, though\u2014since your body uses fat stores for slow, steady-state cardio activities. For best results, schedule those lifting sessions during or after your feeding windows, and schedule cardio before them. <\/p>\n

The Bottom Line<\/p>\n

The key to exercising safety while using IF is to listen to your body. If you\u2019re starting to feel light-headed after hopping onto the treadmill for some fasted cardio, be smart about the situation and stop and grab some food and water until you feel okay to start again. Carry a snack in your gym bag, for example, just in case.<\/p>\n

To ensure you\u2019re following a program that fits best to your body, speak with your doctor before starting up any new diet or workout program. They will be able to help you determine what will be safe and effective for you. <\/p>\n

\"Play\"previewGet Stronger With An Exclusive MH Workout Program\"Chevron\"Chevron\"Headshot<\/p>\n

Andrew Heffernan, CSCS is a health, fitness, and Feldenkrais coach, and an award-winning health and fitness writer. His writing has been featured in\u00a0Men’s Health, Experience Life, Onnit.com<\/a>,\u00a0and\u00a0Openfit,\u00a0among other outlets.\u00a0An\u00a0omnivorous athlete, Andrew is black belt in karate, a devoted weight lifter, and a frequent high finisher in triathlon and Spartan races. He lives in Los Angeles with his wife and their two children.\u00a0<\/p>\n

\"Headshot<\/p>\n

Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.<\/p>\n

\"Lettermark\"<\/p>\n

Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired,<\/a> a virtual private practice where she helps individuals achieve optimal levels of health and human performance. She takes a holistic approach and helps clients address health concerns from a root cause perspective. She works with athletes, CEO’s, fortune 100 companies, and everyday individuals looking to achieve optimal health.<\/p>\n","protected":false},"excerpt":{"rendered":"DIETING CAN BECOME complicated, fast. Eat this, don’t eat that, only eat so much of this, and eat…\n","protected":false},"author":2,"featured_media":38716,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[11875,102,6636,56,54,55],"class_list":{"0":"post-38715","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-core","9":"tag-health","10":"tag-nutrition","11":"tag-uk","12":"tag-united-kingdom","13":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/38715","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=38715"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/38715\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/38716"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=38715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=38715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=38715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}