Fasting and Pumping Iron: A Winning Combo?

Thinking about trying something new with your fitness routine? You might have heard about "intermittent fasting"; it's all the buzz. And if you love hitting the weights, you might be wondering if you can do both. Good news: you probably can! But, like any good workout, it's smart to go in with a plan.

What's Intermittent Fasting Anyway?

Imagine you eat all your meals within a certain window of time each day, and then for the rest of the day, you don't eat anything (except water, black coffee, or plain tea). That's the basic idea of intermittent fasting. It's not really a diet about what you eat, but when you eat. Popular methods include:

• 16/8 Method: You fast for 16 hours and have an 8-hour eating window. For example, you might eat from noon to 8 PM and then fast until noon the next day.

• 24-Hour Fast: You might fast from dinner one day until dinner the next day, once or twice a week.

Why Do People Fast?

People try intermittent fasting for different reasons. Some hope it will help them:

• Lose Weight: When you eat within a smaller window, you might naturally eat fewer calories.

• Improve Energy: Some people report feeling more focused and energetic.

• Improve Health: Studies are looking into how fasting might help with things like blood sugar and heart health.

Can You Lift Weights While Fasting?

The short answer is yes! Many people successfully combine intermittent fasting with weightlifting and other gym activities. Your body is pretty smart and can use stored energy (like fat) for fuel.

However, there are a few things to keep in mind to make sure you do it safely and effectively:

• Listen to Your Body: This is the golden rule! If you feel lightheaded, dizzy, or unusually weak, stop what you're doing. It's okay to break your fast if you need to.

• Timing Your Workouts: Some people prefer to work out towards the end of their fast, just before their eating window opens. This way, they can refuel soon after their workout. Others find they do fine working out while fasted. Experiment to see what feels best for you.

• Stay Hydrated: This is super important, especially when fasting. Drink plenty of water throughout the day, even more if you're exercising. Electrolyte drinks (without sugar) can also be helpful, especially if you're feeling a bit drained.

• Focus on Protein: When you do eat, make sure you're getting enough protein. Protein helps your muscles repair and grow after a workout. Think chicken, fish, eggs, beans, or protein shakes.

• Don't Go Crazy: If you're new to both fasting and weightlifting, don't try to do too much at once. Start with lighter weights or shorter workouts, and gradually increase as your body gets used to it.

• Consider Shorter Fasts First: If you're new to fasting, start with shorter fasting windows (like 12-hour fasts) before trying longer ones. This helps your body adjust.

• Get Enough Sleep: Sleep is crucial for muscle recovery and overall well-being, especially when you're asking your body to do new things.

Why This Works (and What to Watch Out For)

When you're fasting, your body taps into its fat stores for energy. This can be helpful for weight loss. When you lift weights, you're building muscle. Combining the two can be a powerful way to change your body composition – losing fat and gaining muscle.

However, be aware of:

• Low Energy: Some people might feel a dip in energy during fasted workouts, especially at first.

• Muscle Loss (Rare but Possible): If you fast for very long periods, don't get enough protein, or severely restrict calories, there's a small risk of losing muscle. This is why getting enough protein during your eating window is so important.

The Bottom Line

Fasting and weightlifting can be a great combination for many people. It's not about magic, but about understanding your body and making smart choices. Always listen to how you feel, stay hydrated, fuel up with good food during your eating windows, and remember that consistency is key.

Before making any big changes to your diet or exercise routine, it's always a good idea to chat with a doctor or a registered dietitian. They can give you personalized advice based on your health and goals.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before starting any new diet or exercise program.

Smart Nutrition for a Hectic Week: Healthy Eating Strategies for Busy Lifestyles

Life is busy. Between work, family, and everything else, finding time to eat healthy often feels like another chore. But eating well doesn't have to be complicated or take up hours of your precious time. With a few smart strategies, you can fuel your body right, even when your schedule is packed.

Why Healthy Eating Matters (Even When Busy):

It’s easy to grab fast food or skip meals when you're rushed. But this can leave you feeling tired, sluggish, and even stressed. Eating good, balanced meals gives you the energy you need to tackle your day, keeps your mind sharp, and helps your body stay strong and healthy in the long run.

Simple Strategies for Busy Lives:

1. Plan Ahead: The Weekend Warrior Prep:

   • Cook in Batches: Dedicate a couple of hours on a Sunday to cook large portions of protein (like chicken breast or ground turkey), grains (quinoa or rice), and roasted vegetables. You can mix and match these throughout the week.

   • Chop Produce: Wash and chop veggies like peppers, carrots, and celery. Store them in containers for quick snacks or to throw into meals.

   • Portion Snacks: Divide nuts, seeds, or whole-grain crackers into small bags or containers so you can grab them on the go.

2. Embrace Easy, Healthy Staples:

   • Eggs are Your Friend: Scrambled eggs, hard-boiled eggs, or an omelet are quick sources of protein that can be eaten any time of day.

   • Canned & Frozen Goods: Don't forget frozen vegetables (no chopping needed!), canned beans (rinse them!), and canned fish like tuna or salmon. They're ready to use and packed with nutrients.

   • Whole Grains: Oatmeal, whole-wheat bread, and whole-grain pasta cook quickly and offer lasting energy.

3. Smart Snacking is Key:

   • Always have healthy snacks on hand to avoid reaching for unhealthy options when hunger strikes. Good choices include:

     • Fruit (apples, bananas, oranges)

     • Greek yogurt

     • Handful of almonds or walnuts

     • Veggies and hummus

     • Cheese sticks

4. Hydrate, Hydrate, Hydrate:

   • Sometimes we confuse thirst with hunger. Keep a water bottle with you and sip throughout the day. It helps with energy and can prevent unnecessary snacking.

5. Master the "Assembly Meal":

   • These are meals that don't require much cooking, just putting ingredients together. Think:

     • Salad in a Jar: Layer dressing, hard veggies, protein, greens. Shake and eat.

     • Grain Bowls: Cooked grain + leftover protein + chopped veggies + a simple sauce.

     • Loaded Toast: Whole-grain toast with avocado, egg, or nut butter and banana.

Small Changes, Big Impact:

You don't have to completely change your diet overnight. Start with one or two of these tips this week. You'll likely find that with a little bit of planning and smart choices, healthy eating can fit right into your busy life, giving you more energy and helping you feel your best.

Easy Tips to Hit Your Protein Goal

Getting enough protein each day is key if you want to build muscle, lose fat, or just feel better. But let’s be honest, sometimes it feels hard to get it in, especially if you’re busy.

The good news? It doesn’t have to be. Here are 5 simple tips to help you hit your protein goal every day without overthinking it. These ideas are simple, quick, and perfect for anyone on the go.

Why Protein Matters

Protein helps your body repair muscles after workouts, keeps you full, and gives you energy. Most people need about 0.36 to 1.0 grams of protein per pound of body weight daily, depending on their goals and level of activity. For example, if you weigh 150 pounds, aim for 105 to 150 grams of protein a day. These tips will make it easy to hit that number!

5 Easy Tips to Get More Protein

1. Add Protein to Breakfast
   Instead of starting with a carb-heavy breakfast (cereal, toast, etc…), start your day strong with a protein-packed breakfast. Try eggs (one large egg has 6 grams of protein) or blend a quick smoothie with protein powder (20-25 grams per scoop). Mix in some fruit and milk for flavor. It takes just 5 minutes to make!

2. Use a Protein Supplement
   Whole foods are great, but protein shakes and bars can help fill the gaps. They’re fast, easy, and perfect when you're busy. Look for whey isolate or plant-based protein powders for easy digestion, low-sugar protein bars or even ready to drink shakes.

3. Include Protein in Every Meal and Snack
   Don’t save all your protein for your ‘big meals’ like lunch or dinner. Instead, build your meals and snacks around your protein. It’ll help your body use the protein more efficiently (since you can only absorb about 35 to 50g of protein at a time) and keep you feeling fuller longer.

4. Batch Cook or Prep Protein in Advance
   When life gets busy, fast food wins, unless you’re ready ahead of time. Cook protein in bulk so you can grab and go. For example, grill or bake your chicken breasts for the week or hard-boil a dozen eggs. Spending about 30 to 60 minutes on the weekend meal prepping can save you hours (and stress) during the week. You can also keep grab-and-go snacks handy like yogurt (pro-tip: check out higher protein versions of Ratio or Oikos with up to 25g of protein per 5.3oz serving), beef jerky or protein bars. Stash some in your car, bag or desk so you’re never caught off-guard.

5. Track Your Protein (At Least for a Week)
   Most people think they’re getting enough protein, but when they track it they’re surprised. Try using MyFitnessPal or, for current clients, the built-in meal tracker with your Legacy Fitness & Nutrition program app. You’ll learn a lot from even a few days of logging. Work with your coach to figure out your goals to get the right amount of protein for you.

BonUS: High-Protein Foods That Are Easy to Prep or Grab

Here’s a list of protein-rich foods that are simple to prepare or buy:

• Yogurt: 15-25 grams per 5.3-ounce cup (again check out Ratio or Oikos for high protein options). Buy single-serve cups for convenience.

• Eggs: 6 grams per large egg. Boil a batch for the week.

• Chicken Breast: 25 grams per 4-ounce serving. Grill or bake in bulk.

• Canned Tuna: 25 grams per 5-ounce can.

• Protein Bars: 15-20 grams per bar. Look for low-sugar options.

• Edamame: 17 grams per cup. Steam and sprinkle with salt for a snack.

• Cottage Cheese: 25 grams per cup.

Final Thoughts

Hitting your protein goal doesn’t have to be hard. With these tips, you can eat enough protein even on your busiest days. Keep it simple, plan ahead, and choose foods you enjoy. Your body will thank you!

Want more fitness tips? Check out our other articles at Legacy Fitness or contact us for personalized coaching!