Fasting & Exercise Work Together, Not Against Each Other.

A 2025 meta-analysis by Kazeminasab et al. (Université Clermont Auvergne & CNRS) reviewed 35 randomized controlled trials with 1,266 adults. They found that combining intermittent fasting with exercise didn’t reduce VO₂max or leg/bench strength, but did slightly boost handgrip strength. Meanwhile, participants lost an average of 4.4 kg in weight, 2.9 kg of fat mass, and around 0.8% body fat, though they also shed about 1.7 kg of lean mass.

This shows you can drop weight and fat while exercising without losing fitness levels. Still, strength-minded folks should eat enough protein and include resistance training to protect muscle during calorie or fasting phases.

Try blending intermittent fasting with regular workouts—and focus on protein-rich meals—to shrink fat and stay strong.