Welcome back to the CINCOfit blog! As a gym owner, personal trainer, and sports science expert, I understand that navigating the maze of diet and exercise trends can be overwhelming. Today, we’re diving deep into one of the hottest topics in the fitness industry: Intermittent Fasting and Exercise. Both are powerful tools for weight loss, but when used in harmony, they can truly accelerate your results. Let’s get started!

The Science Behind Intermittent Fasting

Intermittent fasting is more than just a fad. It’s rooted in science and has been the subject of multiple peer-reviewed studies. Unlike other diets that focus on what to eat, intermittent fasting emphasizes when to eat. You cycle between periods of eating and fasting, which has shown benefits such as:

  • Improved metabolism
  • Enhanced fat burning
  • Lowered insulin levels

Pairing Exercise with Intermittent Fasting

The timing of your workouts can have a massive impact when you’re fasting intermittently. When your body is in a fasted state, it starts to tap into your fat reserves for energy, making your workout even more effective at burning fat.

However, it’s crucial to find a balance. Overexerting yourself while fasting can lead to muscle loss, which we definitely want to avoid. Here are some ways to integrate exercise into your fasting schedule:

  • Morning Workouts: Consider a moderate cardio session during your fasting window.
  • Strength Training: Best done during your eating window to utilize the protein and carbs you consume.
  • Rest Days: Make sure to include these in your regimen. Fasting and intense workouts both stress the body, and it needs time to recover.

Practical Tips for Combining Both

Wondering how to make intermittent fasting and exercise a part of your daily life? At CINCOfit, we believe in practical fitness solutions. Here’s a sample routine that many of our members find effective:

  1. Fast from 8 PM to 12 PM (the next day)
  2. Morning cardio around 10 AM
  3. Break the fast at 12 PM with a protein-rich meal
  4. Strength training around 5 PM
  5. Last meal around 7 PM, rich in proteins and good fats

Risks and Precautions

Though intermittent fasting coupled with exercise can bring incredible results, it’s not for everyone. Those with certain medical conditions or pregnant women should consult a healthcare provider before starting. And as always, listen to your body. If you’re feeling off, it might not be the right strategy for you.


Combining intermittent fasting with a well-timed exercise regimen can offer incredible benefits, including accelerated weight loss and improved metabolic health. The key is to balance both aspects carefully, respecting your body’s signals and nutritional needs.

At CINCOfit, we specialize in helping people transform their bodies and lead healthier lives. If you’re interested in incorporating intermittent fasting and exercise into your fitness journey, book a consultation with us to receive a personalized plan tailored just for you.