Intermittent Fasting and Working Out

intermittent fasting and working out

Intermittent Fasting and Working Out: Important Tips and Benefits to Know

Understandably, it could be tricky to decide on when and what form of workout to engage in during an intermittent fasting plan. However, you don’t have to be worked up over it. Regular workout exercises are allowed; you only need to keep certain conditions in mind to get the best intermittent fasting and working out results.

Read this article to learn about the conditions and how engaging in a workout during an intermittent fasting weight loss program could benefit you. Enjoy reading!

Tips to keep in mind

1. Perform exercise before eating

While this might sound a little tiring, it is the best practice. You are best advised to engage in workouts just before the eating period. However, this could vary, depending on the intensity of the routine. For instance, if you engage in intense workout routines, you probably need to enhance your protein and carbs before the workout. In such a case, you should exercise during your eating timeframe – not before it. 

2. Be mindful of cardio routine

For those who choose to perform the exercise while fasting, a cardio routine is one exercise to be mindful of. High-intensity cardio, such as running and high-intensity interval training, could push your body to the extreme in a fasting state. For this reason, intermittent fasting practitioners undertaking a 24-hour protocol should refrain from scheduling cardio workouts on fasting days. If you are practicing the 16:8 split protocol, consider doing a cardio routine during your eating period – a protein shake or a small, light, healthy meal will come in handy for the rigorous exercise.

3. Advantages of workout while practicing IT

If you are not likely to fall sick or faint, undertaking exercise during intermittent fasting could bring out the following benefits:

a) Burn out more fats: Intermittent fasting alone helps melt off fats. However, performing exercise before eating will speed things up slightly and help lose additional fats.

b) Improve digestion: A combination of fasting and exercise comes in handy in managing digestion issues. But several practitioners confirm that eating right before or after working out results in different stomach issues. If you notice this situation, perform your routine during the fasting state.

c) Alleviates hunger: Individuals who are familiar with eating between hours could find it hard during the fasting period. Among the methods of reducing the hunger pangs is to exercise during the fasting period. By so doing, you’ll be prevented from eating when you are not supposed to, and the body will get familiar with it, even after completing your intermittent fasting plan.


A fasting weight loss program doesn’t stop you from your workout routine. On the contrary, it is beneficial for overall wellness. However, endeavor to stick to the tips discussed herein and certain exceptions in-between. By so doing, you can be guaranteed the benefits of working out during a fasting state. 

Read our article about Intermittent Fasting – 5:2 Diet & Benefits of Intermittent Fasting: 4 Secrets.

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