Pros and Cons of Fasted Workouts & Binge Nights
Love this question I got in my inbox last week.
“Ok, so is there anything beneficial about doing fasted workouts?”
“What if I was busy and didn’t get to eat before my workouts?”
Pros and Cons of Fasted Workouts
Fasted workouts: exercising on an empty stomach (no food intake for 4-8-10-12+ hours)
PROS:
If you are new to a healthy routine & exercising, meaning you are exercising and eating well after years of unhealthy behaviours, then perhaps a short bout (20-30 minute) of a fasted workout at low to medium intensity will be ok!
IF you do this, make sure to keep the intensity low to medium.
Old fitness Science used to preach that exercising at the lower intensity will allow your body to burn long-term fat.
Newer Science, or the science I find to be more relevant and beneficial says, generate movement in the lungs and fascial system to facilitate movement of energetic stagnation.
Hence, not thinking of your fasted workout as a means to quick weight loss rather, the movement of energy.
CONS:
Depleting your body’s fat-burning capability.
The body is adaptive. It will adjust it’s thermogenesis (fat-burning) to a lower amount if it needs to conserve energy. If your body learns there is no energy source, it will conserve to reduce function of everything, due to lack of fuel.
No forward progress. I used to workout on empty for years. When I look back, I wasn’t actually getting fitter, or stronger. When fasted, there is no readily available fuel for muscle-building & strength gains. The muscle & strength that you have will remain the same. Pull-ups, push-ups, and weighted squats will feel out of reach
3. High cortisol. Exercise is stress, and no glucose in your bloodstream during an intense workout puts the body into fight or flight. See blog Catabolic vs. Anabolic behaviours
4. High tolerance for stress. This is not desirable. You want to be resilient not tolerant. Resilience in my opinion means the body has capacity to endure. Tolerant is an adaptation to something that is out of alignment. It’s numbing and not self-honoring. This puts women out of touch with their body, and we can become constantly wired to be Doing, AKA our masculine energy. See blog on Dearmouring.
What if I binge-ate/drank over the weekend?
Binge eating/drinking in itself is hard on your body. Dumping all those calories, fats, sugars, and acic-forming substances into your body means your body has to work extra hard to detoxify, neutralize, and cleanse.
My advice.
Rather than making your body work even harder, perhaps by enduring an intense, fasted workout, you want to support your body by:
Hydrating your cells! Water, herbal teas, lemon water
Creating an alkaline environment (through greens & pre and probiotic foods)
Reducing mental stress
Restoring your Nervous System with a nature walk
Getting awareness as to what fuelled the binge behaviour - emotional escape, self-sabotage, self-loathing
Practicing pleasure. Watch this video on Pleasure and the role it plays
For more information see my blog:
Catabolic vs. Anabolic behaviours
Exercise as the only form of Stress Management
For help and clarity with your routine, please see my Re-Focus Sessions or longer-term support Private Coaching
Thank you,
Xo
Asma
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Asma Kassam, BHK, CSNA, CFST
Kinesiologist, Fitness & Mobility coach, Certified Sports Nutrition Advisor, Fascial Stretch Therapist, and Women’s Health Advocate
Women’s Health & Fitness support. Because the most transformational conversations are what to do outside of the gym. Re-focus sessions: Take the guess work out, get clarity and direction on how to move forward on your goals.