Stages of Intermittent Fasting & Their Benefits

5 Major Benefits of Fasting After Workout

Fasting after workout has a lot of physiological benefits to the body.

Of vitality in fasting after workout is that it gives the body more than strength and endurance.

Fitness experts say that it triggers the production of human growth hormone (HGH).

HGH is a powerful hormone produced by the pituitary gland and spurs growth.

Long-term fasting and exercise vary from one person to another. It depends on several factors such as your health status and the exercise’s timing, among others.

2017 study states that fasting while having long-term exercises has shown great benefits for fasting after work.

The study explains that in a certain demographic practicing this type of exercise, the results suggest that their bodies responded more to insulin sensitivity.

The uptake of basal muscle fat and oxidation also increased.

Further, the study indicated, people with existing health conditions should seek a doctor’s advice on whether taking up long-term exercises in a fasted state is a good idea.

Among them are diabetes patients or those with metabolic syndrome – both conditions that affect the blood glucose levels.

What happens when fasting after workout is that blood sugar levels reduce.

 Therefore, people with conditions pegged on their blood sugar levels need to know how to undertake this form of exercise optimally.


5 Major Benefits of Fasting After Workout

Intermittent fasting and exercise timing is key to engaging in a healthy form of training.

While there exist multiple types of intermittent fasting, there is the 16:8 model, which is the most popular model in the fasting after workout subject.

In 16:8 intermittent fasting (IF) training, you cannot take calories in eight hours leading to the training session.

The 8-hour IF window also entails you fasting overnight, not taking breakfast over a period of time in a week.

According to Christopher Shuff, a dietician, the challenge with intermittent fasting is getting the right window for training. Different people have different windows working for them effectively.

Working out while water fasting has become a popular affair.

 In this form of exercise, a person cannot eat and drink; they only take water for between 24 hours to three days as the maximum time your body should go without food.

Fasting on water alone coupled with exercise helps in weight loss but should be done when the body does not require a lot of energy.

In most cases, fast after cardio comes in the morning on an empty stomach. It increases your heart rate and the number of fats burned.

Water fasting triggers the burning of fats into ketones, and they become the source of energy for the body. 

Medill Reports from Northwestern University in Chicago cites that water fasting for a day increased fat metabolism in the body.


Fasting after workout promotes weight loss because it aggravates the burning of fat in the body.

When you embark on aerobic exercises while fasting, more calories fat are burned.

When fasting, the period when your body burns calories and fats is prolonged. Thereby more of them are burned.



Fasting after workout brings about improved insulin sensitivity.

Health fitness experts state that fasting after workout prevents type 2 diabetes.

Diabetes is a lifestyle disease that is caused by too much sugar in the body. 

The sugar is derived from foods you take, converted into sugar channeled to the blood and cells.

What happens when the sugar becomes too much is that the pancreas pump more insulin to match the amount of sugar in the blood and cells.

 After a while, the cells become resistant to insulin, which is when the diabetes pandemic strikes.

When fasting, the body is forced to use up all glycogen in the body. This lowers insulin levels in the body and lowers the resistance of the cells in absorbing it.


It is possible to address high blood pressure, cholesterol levels, and heart-related diseases by fasting after workout.

Fasting lowers the number of carbs in the body. 

When not fasting, you tend to take more carbohydrates, which the liver uses to produce, which are in simple definition “bad cholesterol.”

The liver produces triglycerides to counter the high amounts of carbs. Triglycerides cause arterial damage and inflammation, which is a trigger for high blood pressure.

Ultimately, you suffer a heart attack caused by hypertension or damaged arteries.

What fasting does is lowering the production of triglycerides.


The basic principle in fasting is strengthening the spirit to believe that it can achieve the desired results.

The fasting spirit comes in handy when it comes to weight loss issues.

Fasting after workout enabled the body to tap into energy reserves in the body. Calories, the main culprits in weight gain, are fully burned.

Then, the body goes to fat reserves, which are never burned in most cases. Fasting triggers their burning to produce energy for the body.

The body is accustomed to burning calories from sugars we take. Thus, fats are the other culprit for weight gain and hormonal imbalance.

In a nutshell, when you fast, you regulate the number of sugars in your body. Secondly, it allows the body to use glycogen from sugars in the body fully.

Since this is not enough, the body raids the fat stores. The burning process begins, and the body gets an alternative source of energy.


Fasting triggers the release of the Human Growth Hormone (HGH).

HGH produced in the pituitary gland is effective in spurring growth. Studies have found out that HGH also helps in body composition, bone density, sugar, and fat metabolism and improves overall heart function.


Brain-Derived Neurotrophic Factor (BDNF) is one of the brain processes bolstered by fasting after a workout session.

PDF is important in dealing with cognitive-associated differences. It spurs the growth of neurons and their development. It also protects neurons from “death.”

With proper functioning neurons, the brain works optimally with clarity and sharpness.

Fasting also helps in taking out damaged brain cells due to toxicity and toxic cells in the brain.

Their presence leads to Alzheimer’s and Parkinson’s disease.

The fact that more fat is burned into Ketones during fasting, the brain gets more power/fuel as Ketones are the main sources of brain energy.


There are myriad benefits to take away in fasting after workout. It goes beyond weight loss, which is a universal problem troubling millions of souls.

However, you can enhance your heart and brain health by a simple fasting routine incorporated with workouts of your liking.

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