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Intermittent fasting + training

Intermittent fasting + training
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Intermittent fasting has become trendy. Some people claim it’s the best strategy for weight loss, while others think training in a fasted state is a bad idea. The truth is: it works for some people, but not for everyone. Let’s simplify.

What is Intermittent Fasting

It’s not about what you eat, but when you eat. Common patterns: 16h fasting/8h eating, 14/10, 18/6, or skipping breakfast/dinner. There’s no mandatory model; the best is what fits your routine.

Does Training Fasted Burn More Fat?

It doesn’t automatically burn more fat. Weight loss depends on total calorie deficit. Some people feel more focused, others perform worse and feel weak. It depends on each person.

Fasting + Strength Training

Can reduce strength, slow progress, and increase risk of muscle loss. People who train heavy usually perform better with a light pre-workout meal.

Fasting + Cardio

Generally easier for walking, light cycling, or jogging. Less impact on strength, but if the workout becomes uncomfortable, it’s not worth it.

Who Should Avoid It

Beginners, people with a history of binge eating, intense training routines, poor sleep, or high stress. Fasting is not a punishment.

When It Can Work

Busy schedule, low morning appetite, focus on fat loss, and a well-planned calorie deficit.


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