For those interested in the latest trends, you're probably clued up on fasted weight training, or the greater concept of "intermittent fasting". It's been a topic that's gained plenty of discussions in recent years, with some finding fasting prior to working out (or just fasting throughout the day), to provide boosts in mood, performance, and more.
All very exciting, but there are pros and cons to it. For the most part, it seems like a healthy thing to do, but advise caution before diving in.
In this short article, we'll explore the pros and cons of fasted weight training, and help you decide if this trend is one worth sticking to.
Pros of Fasted Weight Training
Fasted weight training, based on popular research, seems to have four key areas where this approach shines:
1. Enhanced Fat Oxidation
Training in a fasted state encourages your body to utilize fat stores for energy, potentially increasing fat loss speed.
2. Improved Blood Flow to Abdominal Region
Fasted workouts can increase blood circulation to stubborn fat areas, especially around the abdomen, aiding in more effective fat loss.
3. Greater Anabolic Response
Post-workout nutrition is utilized more effectively after fasted training, promoting muscle growth and recovery.
4. Peak Power and VO2 Max Improvements
Some studies suggest improvements in peak power output and VO2 max, enhancing overall workout performance and efficiency in fat burning.
Cons of Fasted Weight Training
It's not all positive, though. Thankfully, most of the negatives are debunked, but there's still risks you should consider, especially if you've never fasted before:
1. Individual Variability
Fasted training isn't for everyone. Personal preferences, health conditions, and physical responses can vary widely. Make sure you've practiced fasting previously without intense exercise!
2. Potential Discomfort
Training on an empty stomach can lead to feelings of dizziness, weakness, or nausea for some, impacting workout quality and enjoyment. Take it slow, don't go full send immediately.
3. Risk of Muscle Loss
Without proper nutritional strategy, there's a potential risk of muscle catabolism, as the body might turn to muscle protein, but this has largely been debunked.
4. Performance Impediment
For some athletes, especially those requiring high levels of energy and endurance, fasted training might impede performance due to the lack of immediate energy sources. Be realistic in how you approach it.
It's Not For Everyone
Fasted weight training presents a unique approach to fitness that can lead to significant benefits, especially for those focused on fat loss and improved metabolic efficiency. But ultimately, you shoudl consider personal health, goals, and how your body responds to training first.
Ask yourself - have you fasted before? If not, do it outside of exercising, or just fast and try a light jog or run. See how your body reacts.
As always, consult with a healthcare provider or a fitness professional before embarking on fasted workouts to ensure they align with your fitness objectives and health needs.
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