Hello! I am new to fast strength. Before this I have been doing cardio and weight training (10 reps each time) at the gym. Is there any way to include weight training in this regime? Or are body weight hit exercise s the way to go? Thanks xx
For fighting fat, both resistance training and anaerobic workouts are important. Metabolic rate rises when muscle is gained which helps burn off fast. Both strength and cardio decrease body fat considerably.
Fasting does not preclude any sort of exercise you want to do. Lots of people run 5-10 miles on a Fast Day or do weight training with no ill effect. DRINK WATER.
ccco USA: I exercise on every fast day, as well as on NFDs. I have no problem doing that and I am never tired. My program is personal training five days a week, yoga two days a week, and power walking 7 days a week. Good luck!
I agree with what has been said. Tomorrow and Tuesday are fast days. Tomorrow I will go to the gym – some aerobic stuff to start, HIT and then weight training. Tuesday morning is Pilates. Wednesday I’ll be back in the gym. I would not attempt to run a marathon after a five day water fast, but two days are not enough to deny you the exercise.
Unless you are weight training for absolute strength in the low heavy rep ranges 1-3 training fasted is not a good idea. ( this is really training the nervous system to recruit more muscle fibers not making the fibers bigger)
The purpose of resistance training is to gain or at least retain muscle mass. If you train hard enough to break down muscle you need to provide proteins to rebuild the muscle. Much better results are possible by feeding the body at least 25 grams of complete protein within 2 hours of intense resistance training. The amount for best results is age dependent with those over 50 needing >40 grams.
One key point is “training hard enough to break down muscle fiber” If you are just going through the motions with light weights you are not damaging muscle fibers so being fasted doesn’t really matter.
Doing cardio fasted is not an issue as you are not breaking down muscle fibers.
Diverdog is right. If you are training for muscle gain, fasting and exercise are not a good combo. If you are doing it whilst fasting because you like it or to stay in shape, go for it and do the muscle building another time..
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