Intermittent Fasting & Kickboxing: How I Train Fasted and Stay Fit
Can you train kickboxing while fasting? At first, I wasn’t sure. No food in the morning and then throwing kicks, punches, and elbows? Sounded like a one-way ticket to burnout. But after sticking with it, I realized it’s not just possible—it’s actually a game-changer for fitness, discipline, and energy levels.
My Routine: Fasting & Kickboxing in the Morning
I follow a 16:8 intermittent fasting schedule, meaning I fast for 16 hours and eat within an 8-hour window. My first meal is at 12:00 PM, while my kickboxing session is at 11:00 AM. Training on an empty stomach might sound like “hard mode,” but it actually makes me feel lighter, sharper, and more in control of my body.
After training, I refuel with a simple but effective post-workout meal—usually rice, veggies, and protein (fish or chicken). This keeps me fueled for the rest of the day without feeling sluggish.
Training Smart: How to Kickbox While Fasting Without Burning Out
The trick is not going full berserker mode in the morning. If I push too hard, I’ll feel dizzy or drained. Instead, I keep my morning kickboxing sessions moderate—enough to sweat and build skill, but not to the point of exhaustion. Later in the day, when I’ve eaten, I go harder.
This approach is not just a test of physical endurance—it’s about discipline. Sticking to this routine builds mental toughness, just like grinding through a tough boss fight. The more consistent I am, the stronger my willpower, focus, and overall performance become—not just in training, but in life.
The Physical Benefits: Staying Fit & Feeling Good
Combining intermittent fasting with kickboxing isn’t just about mental discipline—it’s one of the best ways to stay fit.Training in a fasted state helps with:
✅ Fat loss & lean muscle retention (great for staying light & explosive)
✅ Better endurance & stamina (your body adapts to training without quick fuel)
✅ Increased energy & focus (no food crashes, just pure movement)
✅ Stronger metabolism (your body gets efficient at using stored energy)
My goal is to stay fit, fast, and explosive, and this method keeps me on track. It also just feels good—both mentally and physically.
Hydration & Post-Workout Nutrition
If you train fasted, hydration is key. I drink a lot of water before and during my sessions to keep my energy levels stable.
After training, my post-workout meal is:
🥩 Lean protein (fish, chicken, or beef) for muscle recovery
🍚 Rice or sweet potatoes for energy
🥦 Veggies for nutrients and balance
This meal replenishes my body without feeling heavy—perfect for staying sharp throughout the day.
Should You Try It?
Thinking about combining intermittent fasting with kickboxing? Here’s my advice:
✔ Start slow—don’t go all-out in your first fasted session.
✔ Listen to your body—if you feel weak, adjust your training intensity.
✔ Stay hydrated—water is your best friend.
✔ Be consistent—the real benefits come when you stick with it.
For me, this method is a perfect balance of discipline, fitness, and performance. It keeps me light, fast, and mentally sharp—everything I want in my training.
Would I recommend it? Yes—but only if you’re ready to level up your game.