Can you train a lot on this diet?

[katarinamurtin]

I find that I am really tired now when I got back to OMAD after few months of eating 3 times a day. I eat before school, so when I come back I am really tired (sometimes I have to eat again) so I can have a decent workout.
How to exercise without breaking OMAD?

 

[Henrywrites]

Doing light exercise such as jogging, stretching and a bit of planking is what is going to help anyone that is trying to train while on this diet. Training heavily on this diet is not ideal for me.

 

[emiaj55]

I find that I am really tired now when I got back to OMAD after few months of eating 3 times a day. I eat before school, so when I come back I am really tired (sometimes I have to eat again) so I can have a decent workout.
How to exercise without breaking OMAD?

I have the same question. I gym trainer actually advised me to take a break for a while and just stick to light work outs such as walking and such. I was actually doubtful since I don't particularly feel weak or tired. But he has just learned that I am doing OMAD. He says that could not work out. But I am doubting his decision since he doesn't have much knowledge on OMAD and it seems to me that this kind of diet isn't really popular from where I come from.

 

[KabiruYoungshark]

I advice that you only engage on some light training and if the issue persists then it is wise to consult with your trainer and physician to know if there is any condition in the body that may be significant. People's bodys are different as I have never have had any issue with the exercises I do each and every morning even when on the diet.

 

[Alymae]

Just do light exercises. I think it is not advisable to do hard exercises when on OMAD. It's because when you are hungry and haven't eaten, you might end up fainting. Also, hard exercises make you so tired and hungry that it might end up push you to eat more than necessary.

 

[Annejk18]

I was like you before. I started doing Omad when I was in College. That is the same problem I have. Eating once a day makes me weak, well who's not. I tried going in the gym when I don't have class but still the same. I want to eat more becuase if not I'm going to faint. I drink a lot of water with lemon. But still the same, so I stop going in gym instead I do my own exercise which my body can handle with Omad. Less food then less energy. So I decided to have light exercises such as jogging, walking, cycling and some streching too. I also drink double the amount of water I usually have. And until now Im doing it.

 

[ajahcuizon]

I would suggest you to try doing lighter exercise. Something like yoga, walking, biking or short-distanced jogging are exercises that are light yet effective to incorporate with OMAD. On that way, your body won't consume too much energy on your exercise and won't ask you to eat more.

 

[Meshack Bwoyele Keya]

You are right about being a bit weak and tired. You should, however, do done workouts. At first it may seem hard but later on you will get used.

 

[DenisP]

It’s going to depend on the individual. I always thought that I couldn’t workout in the morning without a snack first, but I found that training on an empty stomach didn’t affect my performance whatsoever. Other people might react differently.

You also have to keep in mind that it’s going to take a little while before your body adjusts itself to your new diet. The human body is remarkably resilient and adaptable, and it’s going to adjust your metabolism to the number of calories you ingest. If you’re used to eating 2,000 calories a day, your body will feel weak if you go any lower because it’s used to having that amount of fuel.

However, after a while on a low calorie diet, your body begins to use fuel more efficiently, which means you’ll feel the same after, say 1,000 calories, as you would have with double that amount.

 

[Meshack Bwoyele Keya]

It’s going to depend on the individual. I always thought that I couldn’t work out in the morning without a snack first, but I found that training on an empty stomach didn’t affect my performance whatsoever. Other people might react differently.

You also have to keep in mind that it’s going to take a little while before your body adjusts itself to your new diet. The human body is remarkably resilient and adaptable, and it’s going to adjust your metabolism to the number of calories you ingest. If you’re used to eating 2,000 calories a day, your body will feel weak if you go any lower because it’s used to having that amount of fuel.

However, after a while on a low calorie diet, your body begins to use fuel more efficiently, which means you’ll feel the same after, say 1,000 calories, as you would have with double that amount.

Working out on an empty stomach is not bad. It is only strenuous and a burden to the stomach if one exercises immediately after the meal. I workout before my window. I can do strenuous work before my window in the morning anr early afternoon.

 

[rmbsuarez]

If you are into OMAD diet or One Meal A Day Diet, I would not recommend you to have extensive and hardcore exercise because you just have few energy that could only be sufficient to sustain your daily life activities. Extensive workout requires a lot of energy and since, you only have one meal a day, it is difficult to supply those required energy by hardcore exercises. Overall, if you're into OMAD diet, you can still have exercises but those that is only enough to burn calories without any exhaustion.

 

[Martinsx]

Just watch yourself with how the workouts affect your fitness and energy levels while on OMAD. If it's taking too much toll on your body, it would be better to cut down the hours you spend on working out.

 

[Naomi]

If it were me, I would not push myself too hard, especially if I'm also having to stick to a school schedule and have to perform well in terms of passing tests and reaching deadlines. If you think not eating makes you feel too weak to exercise, then I think it might be okay to just have two meals a day instead of one, at least for now. It's always best to keep track of your own feelings and symptoms and to adjust your routine to your situation. Eating two meals isn't too bad as long as they aren't too far apart so you still get a good amount of time for fasting period.

 

[Martinsx]

If it were me, I would not push myself too hard, especially if I'm also having to stick to a school schedule and have to perform well in terms of passing tests and reaching deadlines. If you think not eating makes you feel too weak to exercise, then I think it might be okay to just have two meals a day instead of one, at least for now. It's always best to keep track of your own feelings and symptoms and to adjust your routine to your situation. Eating two meals isn't too bad as long as they aren't too far apart so you still get a good amount of time for fasting period.

Exactly! A lot of students passed out in our lecture hall as a result of being too exhausted from combining all the school schedules and activities. When you lack much energy to help you get by the day, it's very important to take things easy and expose yourself to any risk whatsoever. I used to feel dizzy sometimes after working out, what I did was cut down my workout routine and give myself a breather.

 

[Bobby Cole]

Note 1. Heavy or light exercise is all the same because either one relies on your caloric input. If a person is putting away 2300 calories in a single meal, the goal is to burn that much or more throughout the day. If it takes a heavier workout to accomplish that, so be it. If it’s already been a busy day and a lighter training session is in order, then do it.
The trick is to plan ahead and know what your window is and then schedule around that.

Note 2. There is nothing in the rule book that says that a person cannot have a nutrient drink a couple of times a day just as long as the main part of the caloric input is concentrated within the single meal.

The drink I personally prepare is a gallon of filtered water with 24 grams of electrolytes, 20 grams of BCAA’s, 10 grams of glutamine and 10 grams of creatine. 0 calories.
Normally, I will drink that gallon and more per day and by the bye, ALL my training sessions are hard and 3 days of the 6 workouts per week is spent lifting heavy.

 

[Enyi]

I do mostly cardiovascular exercises that just help to keep my heart rate high to enable me lose weight through out the day.i don't advocate for endurance training or heavy workout with the diet unless one is sure of pulling through.

 

[Bobby Cole]

I do mostly cardiovascular exercises that just help to keep my heart rate high to enable me lose weight through out the day.i don't advocate for endurance training or heavy workout with the diet unless one is sure of pulling through.

Sorry, but by definition, cardio is endurance training. Any exercise which chiefly employs the slow twitch (type 1) muscle fibers is classified as endurance training.
My personal training is geared toward hypertrophy which involves strength coupled with achieving muscle mass and involves Type I and type 2 (a & b) muscle fibers and my diet is foundational to achieving those goals.
The trick is to know what you wish to do (goals) and load the OMAD accordingly.

 

[Martinsx]

Sorry, but by definition, cardio is endurance training. Any exercise which chiefly employs the slow twitch (type 1) muscle fibers is classified as endurance training.
My personal training is geared toward hypertrophy which involves strength coupled with achieving muscle mass and involves Type I and type 2 (a & b) muscle fibers and my diet is foundational to achieving those goals.
The trick is to know what you wish to do (goals) and load the OMAD accordingly.

Basically, I do a lot of running when it comes to my workouts. I made it a habit to run from my house to the gym which takes about 30 minutes running/jogging and I still put in 20 minutes run on the trade mill before getting into my squats, sit up, press, leg press and crunches. I'm not much into weight lifting.

 

[Bobby Cole]

Basically, I do a lot of running when it comes to my workouts. I made it a habit to run from my house to the gym which takes about 30 minutes running/jogging and I still put in 20 minutes run on the trade mill before getting into my squats, sit up, press, leg press and crunches. I'm not much into weight lifting.

It sounds like you have a fantastic regimen going on @Martinsx!! I don’t know why and it shouldn’t really concern me about what other people do, but it does.
When I read a lot of the posts, it appears to me that a lot of the people are using OMAD as a cop out for not exercising or stressing their bodies to any great length.

It’s all what we put into a nutritional regimen that gives or takes away from our ability to build and repair the muscles and vital organs. It’s not how many times we eat in a day, it’s what we eat in however many meals that’s important.
If our one meal a day consists of cheeseburgers, french fries and a diet soda, then sure, no one can go through the day and have a good workout on top of it.
A balanced meal which includes proteins, good fats, carbs, vitamins and minerals is the groundwork for any lifestyle. If some supplementation is needed because of a workout schedule, then by all means, do it.

 

[Martinsx]

It sounds like you have a fantastic regimen going on @Martinsx!! I don’t know why and it shouldn’t really concern me about what other people do, but it does.
When I read a lot of the posts, it appears to me that a lot of the people are using OMAD as a cop out for not exercising or stressing their bodies to any great length.

It’s all what we put into a nutritional regimen that gives or takes away from our ability to build and repair the muscles and vital organs. It’s not how many times we eat in a day, it’s what we eat in however many meals that’s important.
If our one meal a day consists of cheeseburgers, french fries and a diet soda, then sure, no one can go through the day and have a good workout on top of it.
A balanced meal which includes proteins, good fats, carbs, vitamins and minerals is the groundwork for any lifestyle. If some supplementation is needed because of a workout schedule, then by all means, do it.

I'm not a fan of cheese burgers, pizza etc as part of my one meal in a day. They are literally snacks to me and not food because there is no way of getting a balance diet from eating such.

I'm a heavy eater, so I don't mess with what I eat when my fasting window is up and with my workout routine, I definitely need such meal.