Paris Saint-Germain manager Luis Enrique and veteran defender Sergio Ramos are both using fasted training to maximize fat loss during their workouts.
The 56-year-old Spanish manager recently secured his 13th trophy with the French club after defeating Aston Villa in Salzburg to win a second consecutive European Super Cup.
Paris Saint-Germain has expanded its dominance under the Asturian coach by capturing two straight UEFA Champions League titles, with the team now aiming for a third.
Luis Enrique, a former Barcelona and Spain national team manager, joined Paris Saint-Germain in 2023. Despite his demanding schedule, he maintains an enviable physical condition through strict diet and exercise habits.
Over recent years, the manager has revealed several personal strategies for reducing tension and losing weight. He eats up to six eggs per day, has declared war on milk, and regularly exercises on an empty stomach.
Luis Enrique explained that he prefers to work out before eating, choosing either to have breakfast after training or wait until lunchtime depending on how he feels. He noted that while he initially followed a rigid routine, he now adjusts his schedule based on his daily feelings.
Sergio Ramos fitness routine
Free agent defender Sergio Ramos also relies on fasted exercise to maintain peak physical form at age 40. The former Real Madrid and Spain captain, who hails from Camas, has not announced his retirement and continues to follow a rigorous fitness and nutrition regime.
Ramos frequently shares details of his gym workouts and weekly meal plans on social media. His routine relies heavily on intermittent fasting combined with balanced nutrition focused on performance.
Ramos said he practices intermittent fasting two or three times a week and trains without eating breakfast before drinking a protein shake. He added that his meals alternate salads with fish and meat, explaining that the body requires essential nutrients to achieve maximum athletic performance.
What science says about fasted workouts
Scientific research shows that physical activity on an empty stomach can increase body fat burn under specific conditions. A study conducted by researchers in Tunisia evaluated active men during Ramadan, the Islamic holy month when Muslims fast during daylight hours, finding accelerated calorie burning.
A study published in the British Journal of Nutrition found that individuals who exercise without eating beforehand can burn up to 20 percent more fat than those who eat before working out.
Research in the International Journal of Sport Nutrition and Exercise Metabolism yielded similar findings, supporting claims that fasting reduces overall fat percentage and body weight. When no food is available, the body is forced to draw energy from stored fat reserves.
However, experts warn that exercising while fasting carries significant risks if not managed carefully. The body may break down muscle tissue alongside fat and begin burning protein for energy once fat resources are depleted.
Training on an empty stomach also reduces overall physical performance. Health professionals recommend keeping exercise intensity moderate after extended periods without food to avoid counterproductive results.
