I started a Lean Gains style fasting approach in Oct 2012. My version has me stop eating by 8PM and not eat again for about 15 to 18 hours. I work out right before the end of my fast. I lift weights 3 days a week and run 2 days a week. These are vigorous workouts lasting 35 to 50 minutes.
My body has adapted! Initially I couldn't lift as much nor run quite as quickly while working out on empty, but the fat melted off nicely at about a pound a week for the first 6 months. My weight then stabilized for about 3 months.
In the last few months I have been trying a very slow bulk while still keeping to the schedule. Trying to eat above maintenance level and add muscle. It seems to be working I have put back on about 7 pounds and I estimate that about 4 of those are muscle. And, my personal bests in weight lifting have just recently been matched.
I have to say that overall I am very pleased with the results of this style of intermittent fasting and the ability to keep working out.
Having said all that, I am thinking that this year I would like to experiment with some longer fasts of 24 to 36 hours. I anticipate that I will need to significantly reduce the intensity of my workout during that kind of fast.
My body has adapted! Initially I couldn't lift as much nor run quite as quickly while working out on empty, but the fat melted off nicely at about a pound a week for the first 6 months. My weight then stabilized for about 3 months.
In the last few months I have been trying a very slow bulk while still keeping to the schedule. Trying to eat above maintenance level and add muscle. It seems to be working I have put back on about 7 pounds and I estimate that about 4 of those are muscle. And, my personal bests in weight lifting have just recently been matched.
I have to say that overall I am very pleased with the results of this style of intermittent fasting and the ability to keep working out.
Having said all that, I am thinking that this year I would like to experiment with some longer fasts of 24 to 36 hours. I anticipate that I will need to significantly reduce the intensity of my workout during that kind of fast.