I don’t have a long experience but I went to a high intensity spinning class on my two fast-days (my only two) and it was no problem. It was at lunch time though, don’t know if I could have done it in the afternoon.

Hi afielden, stick to your fastday allowance whatever exercise you do is the basic rule but if you are now at the maintenance point? then you could have a little more leeway to move your numbers around a bit. The important thing is to work out your TDEE based on your genuine exercising regime and be aware that if you’re maintaining you do need to be consuming that number x 7 for the whole week, whatever you decide your fastday/days calories are going to be.

As for exercising on a fastday – I do that all the time now (and have for about a year now) it’s totally fine and I actually seem to swim & feel faster on no fuel in the tank. If I try to swim having eaten I feel a bit sluggish & sick and occasionally a bit ‘drowny’ 😉

I cycle regularly on my fast days and have kind of worked my eating schedule to suit this. According to Strava, the tracking app I use on my phone, I generally burn many more calories than I have eaten, leaving me in calorie deficit on those days. I have been managing fine on the regime I am following, but it did take me a few weeks to work out how to manage it to my advantage.

Thanks for this – I work out intensively at lunch time 4 times a week (boxing and interval training) and feel great, yet my trainer keeps telling me that the reason i’m not losing weight/getting the results I want is because i’m fasting.
Mrs B

MrsBaggage

Like it says in the books, there are many ways to train, eat healthy, lose weight etc. Fasting is right at the new end of the science to do with eating healthy, and it may just be going against what your instructor was trained to believe. I expect the ACSM will address this in their next standpoint (they the ACSM look at all modern studies and make recommendations to trainers world wide about best practice).

But ultimately its about many more things than just fasting or not. How long have you been doing it for? If you’re still in a calorie deficiency for the week, then you’ll be losing weight, though you could be gaining a little bit of muscle as your go if you’re starting out with training too! It might be nice for you to use the fast tracker (https://thefastdiet.co.uk/fast-diet-tracker/) to see what’s happening with your measurements as well as your weight. I’ve been using it recently with my own clients and it’s a great tool! If you’ve got any questions feel free to message me! 🙂