Fasting training - yes or no?

Fasting training - yes or no?

Fasting training - yes or no?
Fasting training - yes or no?

Fasting exercises are effective in burning fat

Fasting workouts are an effective method of burning fat. This is due to the way the body is able to receive energy. Fasting blood sugar levels are low. When this molecule is missing in the body, the metabolism changes. The body begins to use fat stores as energy sources.

However, training on an empty stomach is not for everyone. If a beginner in sports insists on doing aerobic exercise on an empty stomach without the support of a professional; you will probably suffer from dizziness, even fainting.

Fasting training - a strategy only for advanced athletes

Perform cardiovascular exercises in the morning; without breakfast; This is one of the strategies used by professional athletes to reduce body fat percentage. According to a study (1), fat oxidation increases on an empty stomach compared to a person who includes carbohydrates before exercise.

However, this does not mean that this is a healthy method of weight loss. According to the WHO, a healthy diet with a reduction of 10-15% of calories is the best option. (2) The same report emphasizes the priority given to the consumption of vegetables to achieve  weight loss  .

Overweight and obesity disorder have increased over the last 3 decades (4). However, if the goal is to lose weight, it is advisable not to emphasize long workouts on an empty stomach. You need to start by regulating bad eating habits.

Starting to limit simple carbohydrates in your diet is essential. This type of carbohydrate is directly related to obesity and type II diabetes disorder. Minimize the consumption of high-fat foods and include fiber foods in your diet; are two measures that any professional nutritionist would advise.

Fasting and the hormone leptin.

The hormone leptin is a hormone directly related to the regulation of hunger. High levels of this hormone cause this insatiable urge to eat, the regulation of which is essential to avoid being overweight or obese. Both a balanced diet and regular exercise are effective methods of regulating this hormone.

Training on an empty or ketogenic diet?

The  ketogenic diet  or Dukan diet are diets that have gained popularity among the population. The basis: the same as in starvation. Blood sugar levels are low; the body goes into ketosis. When this happens, replace the energy of glucose; the body converts fat into similar molecules: ketone bodies

However, this type of diet is not recommended for people who suffer from diabetes or for people who have cardiovascular problems. In fact, they are designed solely to treat people suffering from seizures or autism. They were later adopted by sports professionals because of their effectiveness in burning fat.

What is not usually described in detail with this type of diet are its long-term contraindications. If kept for a long time, they can cause dizziness, fainting, and even low testosterone in men. Sports professionals deal only with these methods cyclically and assisted by a specialized coach or nutritionist.

How many hours of fasting should you do?

If you have consulted a professional and he has allowed low-intensity aerobic exercise on an empty stomach; in order to lose weight. It is best not to eat 3-4 hours before a workout.

On the other hand, the importance is not only in the hours of fasting, but also in the time of each workout. If it exceeds 45 minutes, it will begin to destroy muscle, not fat. To ensure that this does not happen, an experienced athlete uses sports supplements such as BCAA amino acids.

Intense cardio and fasting - Why NOT a good combination

Intense cardio and fasting are not a good combination; the intensity of fasting exercises should always be low. When exercising cortisol levels on an empty stomach; stress-related hormone increase. If they are also combined with high or moderate intensity, any health problems can be generated.

The most common disorders of intense starvation are disorders associated with hormone synthesis; especially low testosterone and melatonin. Which translates as insomnia problems, chronic fatigue and chronic stress.

On the other hand, the weaker a person is, the harder it is for him to burn fat. This is because the body makes sure it has at least enough energy in case of an emergency.

Is constant starvation the same?

Constant  starvation  is a food system consisting of regular rejection of food for 16 hours. At no time is the total caloric intake reduced. In fact, food is consumed exclusively for a period of 8 hours.

The scientific basis for this food system is the same. Exercise with minimal glucose levels in the body. The difference is in the intensity of fasting hours. On the other hand, periodic fasting does not always include training sessions in the routine.


  1. Fasting workouts are an effective method of burning fat. However, this strategy is recommended only for advanced athletes and with the assistance of a professional.
  2. The intensity of fasting training should be low. Otherwise, cortisol levels will skyrocket.
  3. Periodic fasting and the ketogenic diet are based on the same principle as fasting training; drop in blood sugar in the body.
  4. At least 3-4 hours of fasting are needed to lower blood glucose levels. Performing this method is strictly prohibited in people suffering from diabetes or any metabolic disorder.


  1. Metabolic benefits of fasting exercise. Source
  2. Metabolic benefits of fasting exercise. Source
  3. EFFECTS OF aerobic exercise carried out in a hurry SASTOYANNO STATE metabolism oils and carbohydrates in adults: systematic review and meta-analysis  Source
  4. Dietary intake of vegetables and weight management. Source
  5. Simple Carbohydrates and Obesity: Fact, Fiction, and the Future. Source