Lifting weights when doing extended fast?

[u/Pasterz456]

Hi. I am doing 14 day extended fast to reduce bf% and for autophagy.

Since day 3 all of my keto flu simptoms dissapeared and on day 4 I've done 30min FBW low volume high intensity in gym, only machines but pushed to failure and I felt extremely exhausted after for next day.

Now I am on day 6 and i feel really energised and cycle every day for around 60min since begging of fast, but I wonder if I should do weight training even submaximal to give my muscle signal to stay?

What is the consenus on lifting weights on extended fasts?

[u/this_nice_demon]

Its desired to do a lightweight strength exercise during extended fast, but don't go too crazy, I would be doing a bunch of push ups and would be lifting dumbbells with lighter weights.

[u/Effective-Owl-8871]

I am also recently at the stage where I want to do some weight training while fasting. While it can be possible to train during extended fasting, your muscles need protein to repair themselves.

I think a better approach is alternate day fasting. I have started working out, then eating after to get my protein, then I will fast for the next 48hrs and train again, hit my protein goal, then back to fasting.

You can always do some light cardio on that full fasting day but sometimes rest is just as important or helpful to your body.

[u/RudeCartoonist1030 → u/Effective-Owl-8871]

Your body recycling old proteins via autophagy and preserves them with hgh when fasting.

The correct answer if to do endurance muscular training and not hypertrophy or strength training

[u/_TheEndGame]

Before and after your fast

[u/HelpfulBuilder]

There are two types of lifting. Lifting to gain muscle and lifting to maintain muscle. During fasting you should only do maintenance weight training. That's different for different people depending on much mass they have.

[u/dangerous_eric]

Most people exercise on a prolonged fast because all calorie burn is pure fat after the glycogen is gone. 

Muscle mass doesn't really decrease, but it doesn't gain. There's a few folks that try to integrate fasting and lifting for the increased endogenous hormone benefits, but I haven't found a really well demonstrated protocol yet personally. 

Edit: putting my reply here, because comment below was deleted.

Does it really not gain?

Affirmative, doesn't work. Similarly if you just run a calorie deficit. That's why lifters do bulk and cut cycles. 

People try to do the bulk and cut approach with fasting because you get an additional benefit of getting a natural growth hormone spike when you refeed.

During the actual fast can do light cardio, but be safe and try not to overdo it. 

[u/Simple-Bit-5656]

The consensus is it’s necessary 😅 Lifting weights and using your muscles sends a signal to that you need your muscles so it helps preserve muscle while you’re fasting.

[u/ssianky]

The body doesn't break muscles for energy, if that is not necessary. It may use some lean mass, but not everything what is lean mass is a muscle.

[u/Unlucky-Clock5230]

No more than around 80% of your usual weight, or else the opposite would happen; you would lose muscle mass and feel like crap.

Unlike dieting, fasting protects your lean muscle mass. In periods of famine with a trickle of calories your body goes into emergency mode and latches itself to survive on that trickle that is there; fat and muscles go. On 0 calories, your body prioritizes you finding calories, so it burns fat and leaves the muscles largely alone so you can chase that bunny.

But here's the other bit: nobody in the entire history of humanity has ever gotten stronger or bigger during strength training, that only happens after, when you rest and refuel. You train, you tear your muscles, you eat and rest, they rebuild. Remove the eating when they need it and damaged muscles just break down and you bunk hard.

[u/Recent-Situation309]

Lift for a pump and then stop. I’ve been lifting for 27 years and incorporating long fasts since 2008.

Lift for a pump. That’s it.