Arnold Schwarzenegger reveals why fasting 'at noon' can burn more fat

Fasting has become an effective tool for those who focus on weight loss. In the latest edition of his January 15, 2026 Arnold's Pump Club newsletter, Arnold Schwarzenegger revealed whether fasting every other day actually leads to greater fat loss.

As a legendary bodybuilder, Arnold was always looking for methods to help build muscle or burn fat. Although he's no longer the biggest man on the planet, maintaining his health and low body fat percentage has become a priority for him in his 70s.

Schwarzenegger has previously promoted a three-day intermittent fasting routine. He touted its benefits, such as improving blood sugar and lipid levels. In addition, he pointed out that those who fasted were able to lose four percent of their total body weight. With the growing popularity of these dietary methods, Arnold decided to discuss their true value in changing body composition.

Arnold Schwarzenegger breaks down fasting "obden"

In his newsletter, Schwarzenegger noted that the results of diets often depend on how individuals handle stress, fatigue, social interactions, and the daily demands of life.

"Does fasting burn more fat every day? Most meal plans sound good in theory. But the real test is whether they work, even when you're tired, stressed, around people or just living your life. That's why the new study didn't just compare two popular fasting styles, it revealed something much more useful: the results stem from human behavior, not perfect rules," Arnold writes.

Arnold focused on a study of alternate-day fasting, which he said led to greater fat loss.

"The researchers found that one method of fasting led to about three times more fat loss, but not for the reasons you might expect. The researchers followed a 4-week diet in which participants either did not eat at all one day and ate normally the next day (fasting obden) or ate 8 hours a day and fasted for 16 hours (time-restricted eating - TRE)."

According to Arnold, the biggest drivers of fat loss were behavior and caloric intake. Both were influenced specifically by the style of fasting obden.

"Using whole-body MRI to measure actual changes in fat, they found that fasting around the clock led to greater fat loss, better cholesterol levels and higher quality-of-life scores. So why the difference? Not metabolism. Not hormones. It was their eating behavior and caloric intake."

Although it wasn't intentional, he pointed out that this style of fasting led to better results simply because people ate less.

"Fasting around the clock inadvertently reduced daily calories by 34%, while TRE (time-restricted eating) reduced them by only 15%. In other words, it wasn't a matter of how or when they fasted, but the style of fasting around the clock made people eat less, which is why they saw better results."

The catch is sustainability

While the results were impressive, Schwarzenegger shared the other side of the coin: adherence to these diet plans often drops below 20 percent because of their strictness.

"But there's a second truth from this study: although the results were good, fasting every day seems to be hard to adhere to. In longer studies, adherence (compliance) often drops below 20 percent. People slip to something more moderate because real life wins out in the end."

Arnold adds that fasting can be helpful, but stressed that it's just another method to cut 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 burning. 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."

"Austrian Oak" believes the best method for weight loss is the one you stick with. He acknowledges fasting as an effective tool that can help some individuals burn extra fat over time, but it's not a miracle.