Intermittent Fasting & Training

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Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Do a bit of reading and a bit of experimenting. This is not my thing, but I recall reading that the body is more receptive to carbs around the time of a workout, i.e., those carbs are less likely to end up as stored fat.

For losing weight, obviously the best thing you can do is eat less, but you'll have to find timing that works for you.

-S-
 

mvorchard

Level 5 Valued Member
Thanks much @Steve Freides.

I'm quite convinced/conscious that the only way to lose weight is by eating less..... it is so difficult doing so, though!!

My main concern is whether I really need to worry about spending/destroying muscles at some point. I've so many times heard that you cannot lose weight and gain muscle at the same time. I could perfectly go without food around most of my training sessions (either biking or S&Sing) - question is: could this actually be bad, when targeting for fat loss??


Cheers!!

MO
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
@mvorchard I respectfully disagree. One way to loose weight are wise eating choices and building muscle. A calorie is not a calorie.
 

mvorchard

Level 5 Valued Member
With which part, exactly, @Pavel Macek, do you disagree? Or just every word of it :D :D :D.

I do understand what you say... but food has always been *a thing* for me. I enjoy it too much. My experience (poor one, you'd say!) is that when you are making those "wise eating choices", it is much more expensive making a mistake with your diet - which I happen to do a lot. Adding a cake or a couple of pints of ice cream to a healthy/correct diet (although large enough) during one day has worse effects than adding the same thing to a day when you only had a coffee - am I explaining it correctly?

I know, my fault. But again, applying the IF regime has helped me compensating those mistakes more easily.

Another angle, though: if making those smart choices - what would you recommend to eat (overeat, even) when craving??? Protein powder? Healthy oil? Nuts..? Diet Coke?? Even though these days I only drink water (I really miss Coke). And I mean *lots* of cravings.

Your input/comments would be greatly appreciated. Thanks a lot!


Regards,

MO

ps: in my *defense*, I am at 191 lbs, and 22% BF. Down from (more than) 243 lbs a few years back.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
@mvorchard this part:

I'm quite convinced/conscious that the only way to lose weight is by eating less
Overeating steak and vegetables vs. pizza, cake and ice cream - two very different things.

It takes time for a body to get rid of cravings. Hell, I still enjoy my burger and beer, but - I make sure it is a good burger and good Czech beer, and it is not every day.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@mvorchard,

Better is better, an improvement in your eating habits is an improvement in your eating habits, and lower body fat is lower body fat, so good for you for doing what it took to make progress. That's the most important thing to say here.

You must realize that everything is connected - your eating habit are connected to your exercise, to your mental health, to your happiness, and I'm sure I'm leaving some things out, but it's important to realize it all matters and it's all connected.

It might be that, for you, the cravings are something you need to give in to once a week; you'll have to try that approach and see if you like the results, both in terms of your ongoing cravings and in terms of your body composition. It's best, obviously, if the cravings go away, but you can't necessarily count on a change in diet to eliminate the cravings.

Maybe, to eliminate the cravings, you need to stretch more; maybe you need to exercise on a different schedule or with some change in approach; maybe you need to start meditating; maybe you need to walk a couple of miles every day; maybe you need a babysitter every Tuesday night; maybe you need to call your parents more often; maybe you need a vacation.

We can't really help you with the details of those things, but they do matter. Some generations ago, good body composition was simply the result of a life well-lived.

-S-
 

mvorchard

Level 5 Valued Member
Thank you both, @Pavel Macek, @Steve Freides! No doubt you got me thinking.

With a longer weekend coming - it's a holiday next Tuesday down here - it'd be interesting to put some of these thing into practice. We'll see!

At least, I'll be mountainbiking every day.


Cheers,

MO
 

krg

Level 5 Valued Member
Contrary to most posters here I have not had great experiences with intermittent fasting. I have tried 2 x 24 hour fasts in a week - usually separated by a few days. Did it by skipping breakfast and lunch.

The days I did it were fine - slight tendency to OD on coffee in the morning / lunch giving a slightly buzzed feeling (not unpleasant). However the evenings and days off saw pretty big rebound eating (note the use of the passive tense - like it ain't my own fault...). I also felt pretty burnt out on it after a few weeks. I'll still try and use it when I am travelling and surrounded by poor eating options but I would not go back to it on a voluntary basis - at least not until I learn a bit of self control for the off days.

I did find that aerobic exercise was easier fasted - I could happily run 10 k on a 24 hour fast HR stayed under control easier than if I ate carbs before hand. I found S+S more of a challenge. However in my head fasted exercise just gave me a bigger reason to rebound more.
 

Stuart Elliott

Level 6 Valued Member
I'm going to give IF another crack. I'm planning my fasting day on a day off of S&S , from experience, fasting and strength work for me doesn't mix.
 

MattM

SFG1
Certified Instructor
Gave fasted training a try the other day and really liked it. Once I got going the energy was definitely there.

I'm going to try my first 24 hour fast soon. Been doing 16/8 the past week.
 

pet'

Level 8 Valued Member
Hello,

I used to do IF. I stopped last week. It works very well to give you a lot of energy while burning fat. This fat burning effect is maximized when you do a little bit of cardio.

Then (and that is currently my case), you can do a "high protein" diet to (re)build muscle mass.

Kind regards,

Pet'
 
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