Is it ok to train hard on a fast day?

[IseeSwansea]

I've been playing at 5:2 for a little while and know it is a great way to improve my health and lose some weight. I train hard, usually twice a week but sometimes more. It's an hour of some cardio but mainly strength and weight training.

I know my trainer would prefer me to be eating properly on these days, but actually I find that my appetite is naturally reduced. Also, the day following a training session - that's when I am most tired and at risk of snacking and looking for a sugar hit, so it's much more important for me to not be hungry.

There's a wealth of experience on here and I was wondering if anyone had any positive experience of exercising whilst on a fast day?

Thanks for the help.

Hi Swansea

I and many others exercise in a fasted state and find it beneficial - but for a much more in depth look at the subject you really should check out this thread, especially the OP.

ATB, B&W

I'm pretty sure BigChoc, the 5:2 exercise guru, does a major training session on a fast day. I do short sessions (things like Jillian michaels DVDs or tabata or maybe a 5k run) whether fast or the day after or whatever - 30-60mins. I think it's best to avoid long sessions eg runs over 90 mins, that sort of thing. But if you're used to training hard for an hour, you'll probably find it works well.

Swansea Once you are used to fasting, most folk have no loss of performance for at least 60 mins intense exercise. Some fasters can train up to 2hrs, but that is probably the outside limit.
I wouldn't recommend fasted training for an elite event or a long-distance race, but your program is very suitable.

A few folk feel weak with fasted training, but sounds like you are fine.
Unless you are getting near to essential body fat levels, which are 12-14% for a woman, you should be able to mobilise sufficient fat for fuel.

I do boxing & Tabata, heavy lifting, HIIT spin for 60-90 mins on an FD, no problem.
10 mins before fasted training, I have a double espresso, to help mobilise fat stores for energy. That helps many exercisers
I usually have a decent breakfast with protein, the NFD after fasted training

Thanks so much - it might sound ridiculous, but it was exactly what I needed to hear. Your advice is excellent Big Choc, I have no excuses now!

Thanks for the link B&W, will check that out.

I love this page, you're a wonderful resource.