How To Workout Safely While Intermittent Fasting

Intermittent fasting has become a new trending lifestyle diet to help people shed pounds quickly. While many diets focus on what not to eat, intermittent fasting is all about when you can eat. This eating plan switches between fasting and eating on a regular schedule. If you are new to the intermittent fasting lifestyle but still wish to get your workouts in, it is important that you keep in mind that you are going to be working out in a fasted state. This means that you may not be able to lift as heavy as you did before you started fasting, or complete difficult workouts. You must take precautionary measures to ensure your workouts are complemented by your new diet so you do not risk over-exhaustion or injury. 

How To Safely Exercise While Intermittent Fasting

Eat Meals Right After Your Workouts

When combining exercise and intermittent fasting, time your workouts during your eating periods so your nutrition levels are peaked. This is best for performance and recovery.This means you should be exercising right before your next meal to help build and maintain muscle. Stay hydrated before, during, and after your workouts as well to ensure you are replacing the fluids you sweat out during your workout. If you are lifting heavy, it is important for your body to have protein right after the workout to help with muscle regeneration. Your fitness coach can advise you on optimal timing.

Choose The Type Of Workout Based On Your Macronutrients

If you are using intermittent fasting to help with weight loss, you will most likely be performing high-intensity cardio workouts as well as incorporating some heavy lifting. If you are focused on cardio workouts, they can be performed on a day where you do not eat as many carbs, whereas heavy lifting requires more carbohydrates to perform the workout successfully without injury. Make sure you are planning your meals around what types of workouts you will be doing each day. This will ensure that you arrive at the gym with enough energy to sustain you through the workout as well as help ensure you see the desired results you want out of each workout. 

Listen To Your Body

When it comes down to exercising and intermittent fasting, you must listen to your body. If you find yourself feeling weak or dizzy during a workout, chances are that your blood sugar levels are low or that you are dehydrated. Take into consideration that you will not have the same energy as you once did before fasting, and expect your workouts to seem a bit more difficult. You may find that you will tire out more easily. Hiring a personal trainer can create specific workouts that will help you reach your goals while aligning with your current intermittent fasting lifestyle. Weight loss coaches and personal trainers have the training and education to create workouts that will not leave you feeling exhausted and unmotivated to ensure that you are getting the most out of each exercise. They will also ensure that your workouts are safe and that your current diet is safe to workout on. If you experience dizziness, lightheadedness, or nausea while working out, advise your fitness coach.

Calgary’s Best Fitness And Weight Loss Coaches

While intermittent fasting and exercising may work for some people, others may not feel comfortable doing any form of exercise while fasting. When you begin fasting, it is important that you listen to your body and do not ignore signs of exhaustion or low energy levels when exercising to avoid injury and causing too much stress on your body. Begin with light workouts until you find what works best for you so you can get the most out of each workout.

From customized workout plans to regular check-ins, and around-the-clock support, our online and in-gym personal trainers at Dreambody Fitness in Downtown Calgary can help you shed pounds, build muscle, hold you accountable, and improve your fitness in record time. To learn more about our weight loss programs and personal training, contact us by calling (403) 612-3538 or by filling out our online contact form.


Q: How often should I exercise as a beginner?
A: If you are just embarking on your weight loss or fitness journey, it is recommended that you start by exercising 1-2 times per week to allow your body to get used to the routine and to prevent you from burning yourself out. After a month or so, you can start increasing how often you exercise per week if you are feeling ready.

Q: Is an online personal trainer more expensive than an in-gym personal trainer?
A: Online personal training programs are generally less expensive than in-gym training sessions.

Q: Will an online personal trainer help me with my nutrition?
A: An online personal trainer will be able to recommend meal plans and can offer advice regarding nutrition and weight loss meal plans. If you are looking for a more personalized approach, connect with our nutrition coach.

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