Fasting is often linked with weight management and overall positive health.
However, in the pursuit of attaining a lean and toned physique, one such strategy that has gained attention is fasted weight training.
The concept of fasted weight training revolves around engaging in weight-lifting sessions on an empty stomach with the belief that it will burn fat.
The logic seems sensible; however, to unravel the significant link between fasted weight training and fat burn, we will discuss does fasted weight training burns fat from the research point of view along with its pros and cons on the fitness routine.
Key Insights:
- Studies indicate that engaging in exercise while in a fasted state enhances fat burning throughout the workout but does not necessarily result in a higher overall fat loss.
- Consuming a meal before extended or high-intensity workouts may enhance performance by supplying the body with additional glycogen fuel.
- Fasted exercise may offer metabolic advantages such as enhanced insulin sensitivity for some individuals. However, it is crucial to recognize that the majority of health and fitness adaptations stem from the exercise itself.
Does Fasted Weight Training Burn Fat?
Fasted training makes sense because when you don’t eat anything for a while, you are in a fasted state.
When you train in a fasted state the body utilizes the stored fat for energy. During this time the body increases the availability of free fatty acids circulating in the bloodstream through lipolysis.
The hormones then mobilize the energy and help the body utilize it. According to the prevailing concept, the body utilizes the calories from food for energy which is then utilized during the workout.
On the other hand, when people fast, the body runs on its own stored energy which is fat. Based on this concept people think fasted weight training will burn fat.
Nonetheless, while it is true that fasted weight training increases fat oxidation, it doesn’t actually lead to fat loss or fat burn.
The short-term fat oxidation doesn’t add to the fat burn instead it requires a long-term balance for days. To explain, if you burn more fat than you store, you’ll lose fat but if you store more fat than you burn, you’ll gain fat.
Therefore, a fat balance is required which is decided by the calorie intake. Therefore, the answer to does fasted weight training burns fat is affirmative.
However, the result is short-term and comes with the expenses of long-term losses. Let’s see what the experts have to say about it.
What Does the Research Say About Fasted Weight Training?
Research studies investigating the effect of fasted weight training on weight loss have showcased mixed results.
One study published in the Journal of the International Society of Sports Nutrition found that participants engaged in resistance training increased fat oxidation in comparison to those who trained after consuming meals.
This suggests that even for the short term, fasted weight training can burn fat.
In another study, published in the Journal of Obesity, 15 overweight women on the combination of High-Intensity Intermittent Exercise, diet, and fish oil supplements resulted in a 2.6 kg (8%) reduction in subcutaneous fat.
However, as another study reported, there are no significant differences in fat loss between individuals who trained in a fasted state and those who consumed a pre-workout meal.
The conflicting findings highlight the complexity of factors influencing fat metabolism, during exercise.
In fact, some studies that show fasted weight training benefits fat loss, don’t recommend it to endurance athletes because it comes with long-term losses.
The fasting and working out results have their own positive side as well as consequences.
Pros and Cons of Fasted Weight Training
Fasting does have some benefits but weight training during fasting may not be the very best or even the recommended thing to do.
Depending on scientific findings and experts’ suggestions, here are some of the pros and cons of fasted weight training.
Pros of Fasted Weight Training
#1. Increase in Fat Oxidation
Engaging in weight training while in a fasted state may boost the body’s ability to burn stored fat for energy. This is particularly appealing to individuals seeking effective fat-loss strategies.
#2. Improvement in Insulin Sensitivity
Fasted workouts have been associated with enhanced insulin sensitivity. This means that the body becomes more efficient at utilizing insulin to manage blood sugar levels, a potential benefit for those at risk of insulin resistance or type 2 diabetes.
#3. More Growth Hormone Production
Some studies suggest that a fasted exercise routine stimulates the production of growth hormones. This hormone is instrumental in muscle development, fat metabolism, and overall body composition, potentially providing an added benefit to those engaging in fasted weight training.
#4. Time Efficiency
Fasted workouts may appeal to individuals with busy schedules as they eliminate the need for a pre-training meal. This time-efficient approach can be convenient for those juggling work, family, and other commitments.
Cons of Fasted Weight Training
#1. Decline in Workout Performance
Training on an empty stomach may lead to a decline in energy levels and endurance. Individuals may find it challenging to lift heavy weights or maintain the intensity of their workout, potentially compromising overall performance.
#2. Increases the Risk of Muscle Loss
Nutritional deficiency in the body might resort to breaking down muscle tissue for energy during fasted workouts. This raises concerns about potential muscle loss, which contradicts the goals of those aiming to build or preserve muscle mass.
#3. Individual Variability
Fasted weight training may not be a one-size-fits-all solution. Individual responses to fasting can vary based on factors such as fitness level, overall health, and personal preferences. What works for one person may not yield the same results for another.
#4. Nutrient Timing Importance
While fasted workouts may offer benefits, it’s crucial not to overlook the importance of nutrient timing. Neglecting post-workout nutrition could hinder recovery and muscle protein synthesis, potentially hampering the gains achieved during the workout.
It is important to acknowledge the individual’s experience and responses. Before trying the fasted weight training methods, individuals should assess their fitness levels and preferences. It is not a one-size-fits-all answer.
After understanding the pros and cons of fasted weight training, it’s time to peek into some of the most frequently asked questions.
FAQs
Fasted weight training is not as easy as it looks. The complications and confusion surround it and therefore, here are some FAQS to help you find some of the answers.
#1. Will I lose muscle if I work out on an empty stomach?
Yes, fasted exercise can lead to loss of lean muscle mass. Exercising on an empty stomach takes up protein from the muscles and uses it as fuel. Therefore, if your goal is to build muscles, the fasted workout is a big no-no.
#2. Can you build muscle working out fasted?
Although it is hard, building muscle while working out fasted is not impossible. It is important to focus on the meals and types of exercises. It is important to include more protein and carbs and burn more calories than you consume.
#3. Is it better to train fasted or fed?
Fasted training has short-term benefits and even studies prove that when it comes to fasted workout vs non fasted, it is better to train fed.
#4. Does working out fasted burn fat or muscle?
Working out fasted burns more muscles in comparison to fat and therefore, it is recommended to consume more protein.
Some people thrive with fasted workouts and experience no adverse effects on muscle mass and fitness while others may find it challenging.
Bottom Line
Incorporating fasted weight training into a fitness routine should be a conscious decision.
While some studies suggest that fasted weight training may enhance fat oxidation, others find no significant advantage over training after a meal.
Different research provides varied insights into the metabolic implications of training in a fasted state.
The existing research provides valuable insights into the potential benefits and drawbacks of this approach, but it’s essential to acknowledge the variability in individual responses.
Therefore, the decision to incorporate fasted weight training into a fitness routine should be based upon considering factors such as personal goals, overall health, and individual preferences along with its pros and cons.