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Fitness Instructor figuring out if i should fast while having teach lots of classes per week

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15 Jun 2014 04:45 #22127 by chicaperica
chicaperica created the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
Hey! I am a fitness instructor who teaches a sports inspired cardio conditioning class called BodyAttack (it's a bit similar to Insanity...it's really intense. I tend to burn about 500-600 calories per hour class). I teach this 3x/wk. I also teach Spinning (indoor cycling class) 3x/wk. and then I do an hour long strength training workout 2x/wk. Mondays and Wednesdays I teach 2 classes on each day.

Do I work out too much to be able to fast in a way that would be healthy for my body? Would it be damaging or would i just not have enough energy to teach my classes? I really enjoy fasting (i tend to do water fasts. My longest one was 20 days) but I haven't done it because of how much i work out.

I want to lose some body fat but want to preserve my muscle mass. Any suggestions?

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15 Jun 2014 12:25 #22134 by Ockeghem
Ockeghem replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
Chicaperica,

I run a lot of miles-per-week when I am not fasting. But when I fast, I can't run much more than twenty miles-per-week once I am into the third week of a fast (around the 12-15 day point). I also do a lot of martial arts, and find that in the second week I am unable to do classes anywhere near the same intensity. My guess is that you won't be able to do really intense workouts once you are deep (e.g., third week and beyond) into a fast. This is where IF (rather than a prolonged fast) may be your best bet.

As a student (rather than a teacher) of jiu-jitsu and karate, I have the luxury of skipping classes when my energy level is low. Since you are a teacher, I don't know if you have that option. Best wishes with whatever you end up choosing to do.

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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17 Jun 2014 17:37 #22196 by rothery
rothery replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
I find that I can workout during a fast, but not anywhere near as intensely as when not fasting. Overdoing it also increases my hunger and stress levels.
You could probably do your workout class during the first half day of the fast, until glycogen runs out. Once the glycogen is all gone from your muscles it could be difficult. Can you give IF a test run on a day off to see how you feel?

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17 Jun 2014 20:34 - 17 Jun 2014 20:35 #22204 by Ockeghem
Ockeghem replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
Rothery,

Just an observation of mine based on my own experience. I find that glucose (and then glycogen) is depleted around the fourth day. Of course, if I were to run twenty miles on days one and two of a fast, it would be deleted much sooner. But generally speaking, I find that it's around the fourth day when I feel that my running more than (e.g.) ten miles can be quite difficult. If I don't run at all during the first week of a fast (which is rare), I find that I can go about five days before I feel the effects of glycogen depletion.

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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18 Jun 2014 12:42 #22212 by rothery
rothery replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
Ockegem,
I dont want to argue with youre expertise, obviously you are far more experienced in fasting than me... I normally start to feel weaker than normal near the end of the first day and this coincides with the beginning of detox symptoms such as burning eyes, increased phlegm, and a bad taste in my mouth. I presumed this was ketosis whcich implies the glycogen stores must be depleted- right? I would not be able to manage intensive exercise past this point although of course everyday activities are just fine. I thought the doctor said ketosis occurs within 24 hours thus the reason for a minimum 30 hours for the weekly fast? Perhaps with all your distance running and intensive fasting your body stores more glycogen than usual and /or goes into fat burning mode before the glycogen is depleted thus saving some for the next days? It is amazing how different we all are and how the body adapts over time to fasting. Chicaperica could experiment with fasting on the weekends to see how (s)he feels while fasting and perhaps over time symptoms would improve/change.
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18 Jun 2014 15:10 - 18 Jun 2014 15:12 #22222 by Ockeghem
Ockeghem replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas

rothery wrote: Ockegem,
I dont want to argue with youre expertise, obviously you are far more experienced in fasting than me... I normally start to feel weaker than normal near the end of the first day and this coincides with the beginning of detox symptoms such as burning eyes, increased phlegm, and a bad taste in my mouth. I presumed this was ketosis whcich implies the glycogen stores must be depleted- right? I would not be able to manage intensive exercise past this point although of course everyday activities are just fine. I thought the doctor said ketosis occurs within 24 hours thus the reason for a minimum 30 hours for the weekly fast? Perhaps with all your distance running and intensive fasting your body stores more glycogen than usual and /or goes into fat burning mode before the glycogen is depleted thus saving some for the next days? It is amazing how different we all are and how the body adapts over time to fasting. Chicaperica could experiment with fasting on the weekends to see how (s)he feels while fasting and perhaps over time symptoms would improve/change.


Rothery,

Oh no, I don't like arguing either. I was just offering my own observation based on my experience. I wasn't in any way saying you were incorrect. :)

I actually don't know when ketosis begins, but from what I have read on the subject I believe that it takes about four or five days. I've even read that it takes a bit longer if you are male or female. I'm sure the Fast Doctor would know for certain. And of course, it is different for different people.

In my own experience, I have found that I have very little glycogen left after the fifth day. Then I begin to feel the effects of glycogen depletion when I exercise rigorously. So for me, it's always a trade-off. Do I do a prolonged fast and know I will be running less and skipping some martial arts classes, or do I not fast and continue with rigorous exercise? I think the ultimate (and first-best) solution to this for me will be some form of a consistent IF. But I am finding that even though I can go without food for several weeks at a time, implementing an IF routine consistently is very difficult.

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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09 Aug 2014 09:52 #22983 by Marsh
Marsh replied the topic: Fitness Instructor figuring out if i should fast while having teach lots of clas
When doing a long fast >7 days, I find that I can run quite well, but slower upto 3 to 4 days, but seem to recover and run almost as good as before after then. By the 7th day of fasting, I felt great, seemed to be using less energy, which makes sense, as even though I wait 8hrs after food for running, the body is still using energy to obtain energy.
By now, not only is the body lighter, the organs not being used are not wasting energy. So as I'm a pace leader in the club, after the 9th day, I was still pacing 1:25 for 1/2 marathon, although I do feel considerable hunger and emptyness it's still possible to perform as well as before, just the recovery takes longer.

I do some spinning, and it is quite hard and sweaty, so losing salt then will make the body tire more, especially sodium is now not being introduced. I found during fasting and spinning, I was licking my arm to get some salt back into be, not intentional, it was like breathing - you do it, because you do, and maybe my body was getting a sodium deficit, although a food deficit can be ignored.

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