Fasting has become an effective tool for those focused on losing weight. In the latest Arnold’s Pump Club Newsletter on Jan. 15, 2026, Arnold Schwarzenegger revealed whether fasting every other day results in extra fat loss.
As a former seven-time Mr. Olympia, Schwarzenegger is always after methods that help build muscle or burn fat. While he’s no longer the best-built man on the planet, health preservation and maintaining low body fat have become a priority for him in his 70s.
Previously, Schwarzenegger got behind a three-day intermittent fasting routine. He credited it for its benefits, such as improved blood sugar and lipid levels. Additionally, he pointed out that those who fasted were able to drop four percent of their total body weight. With these dieting methods gaining traction, Schwarzenegger discussed their value for body composition goals.
Arnold Schwarzenegger Breaks Down ‘Alternate Day’ Fasting for Fat Loss
In the newsletter, Schwarzenegger noted that dieting results often come down to how individuals manage stress, tiredness, social interactions, and the daily demands of life.
“Does Fasting Every Other Day Burn More Fat?
Most eating plans sound good in theory. But the real test is whether they still work when you’re tired, stressed, social, or just living your life.”That’s why a new study didn’t just compare two popular fasting styles, it revealed something much more useful: results come from human behavior, not perfect rules.”
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He examined a study about alternate-day fasting, which he explained led to more fat loss.
“Scientists found that one method of fasting led to about three times more fat loss, but not for the reasons you might think. Researchers monitored a 4-week fasting diet in which participants either had no food one day and normal eating the next (alternate-day fasting) or ate for 8 hours per day and fasted for 16 hours (time-restricted eating).”
He said that behavior and caloric intake were the biggest drivers of fat loss. Both are controlled by alternate-day fasting.
“Using full-body MRI to measure actual fat changes, they found that alternate-day fasting led to greater fat loss, improved cholesterol levels, and a higher quality-of-life score. So why the gap? Not metabolism. Not hormones. It was their eating behavior and caloric intake.”
While it was unintentional, he emphasized that alternate-day fasting led to better results for fat loss.
“Alternate-day fasting unintentionally reduced daily calories by 34%, while TRE reduced them by only 15%. In other words, it wasn’t how or when they fasted, just that the alternate-day fasting style caused people to eat less, which is why they saw better results.”
Even though the results were impressive, Schwarzenegger shared that adherence to these diet plans often falls below 20 percent due to their strictness.
“But here’s the other truth from the study: why the results were good, alternate-day fasting appears hard to follow. In longer studies, adherence often falls below 20%. People slide toward something more moderate because real life eventually wins.”
He adds that fasting can be useful, but stressed that it’s just another method for cutting calories:
“If fasting works for you, it can be a tool. But this study — and many others — show that fasting is not superior for fat loss. It’s just another way to cut calories. You don’t need extreme fasting rules to see progress. The “best” eating style is simply the one that fits your energy, mood, schedule, and social life.”
“The Austrian Oak” isn’t the only high-profile name in fitness evaluating fasting benefits. Dr. Rhonda Patrick has addressed the topic in detail, particularly about intermittent fasting. She warned that it’s not a miracle diet and that sometimes people get accustomed to skipping meals, which could work against them in the long-run.
Schwarzenegger believes the best method for fat loss is the one you’ll stick with. He credits fasting as an effective tool that can help some individuals burn extra fat over time.
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