The Fasted Workout

How to complete The Fasted Workout

Training before your first meal forces your body to run on stored fat and overnight glycogen instead of fresh fuel, which builds metabolic flexibility and mental grit. The point is a full 60 minutes of moderate effort on an empty stomach, not a quick walk you happen to do before breakfast.

1. Plan it for the morning so your overnight fast does the work, and confirm nothing but water or black coffee has passed your lips
2. Drink 400-500ml of water with a pinch of salt on waking to stay ahead of dehydration
3. Pick steady moderate work you can sustain for an hour: brisk incline walking, easy cycling, or a flowing strength circuit
4. Keep intensity conversational, around 60-70 percent effort, since fasted glycogen runs out faster than fed
5. Hit the full 60 minutes, then eat your first real meal within an hour with protein and carbs

Tips

• Start with 30-40 minute fasted sessions and build up if you feel lightheaded
• Black coffee beforehand blunts hunger and slightly boosts fat use
• Skip max-effort sprints or heavy PRs fasted; save those for fed days

What counts as done

You finished a continuous 60-minute moderate session and only then ate your first food of the day.