“Fasted training” is when a a person performs their workout while their body is in a fasted state. A fasted state is when a person’s body has finished digesting food and sending molecules where they need to be, and no more food has been consumed. This can be around 6 hours after consumption, depending on what was eaten.
There are a few reasons that a person would want to train fasted, apart from insanity, that is:
1. It can actually help you burn more calories when you are in a fed state.
2. It is one of the very few ways that you can truly target a specific part of your body for fat loss, as it can target the abdominal region due to increased blood flow experienced when fasting.
3. You just like the feeling of working out fasted.
These are some good reasons to consider it if you are trying to lose body fat. The person who I would most recommend give this a try would be a person who is trying to lose a significant amount of body fat. Most of these benefits apply to them.
But, if you are someone trying to just build some muscle, or you are losing fat but are trying to get stronger and build muscle in the process, it may not be the best idea. Here’s why:
1. Fasted training can burn muscle for energy (see my post on fasting and muscle loss for why this is).
2. Workouts are usually horrible because you have low energy and feel like a zombie. And not the kind that runs.
The first one can be largely prevented by supplementing with HMB. It’s one of (if not the) only times I would ever tell you to not try something without using a supplement. HMB is perfect for fasted training, because it prevents muscle breakdown while not breaking your fasted state.
So, in conclusion, if you are trying to lose body fat and want to try fasted training, go for it! See if it helps. It can be a jump start, can help you break through a plateau, whatever. But if you’re trying to add muscle, think twice about this. And if you decide to give it a go, make sure you supplement.
(Credit for some of this info to this article. )