Training while fasting is a recurring theme for those who practice physical exercises. However, many still need to learn about the advantages and disadvantages of implementing this.
During fasted exercise, fat is the main source for burning and providing energy. However, this process has a limit, and after a certain moment, the body starts to use lean mass — also known as muscle mass — as a source of energy, which reduces the effectiveness of this type of training.
Do you want to understand how combining fasting with pursuing a healthier life is possible? Then continue reading this article and learn more about it.
What Is Intermittent Fasting?
A trend that aroused curiosity is a weight loss method in which the practitioner spends longer periods fasting, with moments of eating. Its purpose is to encourage the body to use its fat stores as an energy source.
Typically, intermittent fasting ranges from 10 to 24 hours and can be done daily or just a few days a week. You can eat the usual in the eating windows, but outside of them, only foods without calories, such as teas, coffee without sugar, and good old water without gas.
How To Train Fast Properly?
The best way to perform a fasted workout is to do a low-to-moderate intensity workout, as heavier workouts that require strength and explosion require quick energy, which usually comes from carbohydrates — which are lacking for those who are fasting.
To put this type of training into practice, you need to go at least 6 to 8 hours without eating at any time of the day. In other words: it’s simpler than it looks and can be done in the morning, afternoon, or evening; plan your meals correctly.
What Are The Benefits Of Fasting Training?
Provides Gains In The Production Of The Hormone HGH
Training in fasting causes the production of the hormone HGH, the growth hormone, to be greater. The pituitary gland produces it and brings benefits such as stimulating muscle growth, cell repair, balanced body composition, balanced metabolism, and less protein loss during illness and injury.
Accelerates Fat Burning
Some studies have already shown that when we are fasting, the smallest glycogen reserve causes fat to be used as the main fuel. This process can improve weight loss, but a ceiling cannot be exceeded, which depends on the intensity and volume of training.
This lost weight, however, tends to be regained in the next feeding, which becomes paramount. If done well, it enters the organism as a benefit in reconstructing cells stimulated during exercise.
Increases Insulin Sensitivity
Another phenomenon caused by fasting training is the greater sensitivity of the body to insulin. Due to the absence of nutrient sources for a longer period, there is a decrease in insulin production in the body, increasing sensitivity and causing cells to use the sugar already available in the bloodstream for the body.
What Are The Contraindications?
Despite the benefits listed above, fasting training also has its contraindications. For example, people with hypoglycemia and low blood pressure should avoid long fasting workouts.
The difference between normal and excessive tiredness is defined by constancy. Fatigue that persists for more than 6 months, even with good nutrition and physical exercise, should be investigated.
The main causes of this problem are poor sleep quality, incorrect eating, and lack of physical activity. Constant fatigue is multifactorial, but the fact is that the tripod of a healthy and full-of-energy-life focuses on relaxing nights sleep, a balanced diet, and training.
Fasting training should be practiced by those already used to physical exercises. Sedentary people or those with any pathology should undergo a medical or nutritional evaluation before experiencing a workout like this.