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  • Posted On: 09-11-15, 5:28 am (EDT) #1

    Fasted Cardio

    September 11, 2015, 5:28 am

    Fasted cardio is not something unheard of in the fitness industry. Its widely implemented by people all over the world. Fasted cardio is something that I practice myself. I tend to do between 20-30 minutes before breakfast every other morning when I am prepping for a competiton. Since applying this methodology I've had excellent results. I watched many Bodybuilding videos and got the idea from watching pro bodybuilders supplementing some fasted cardio into their weekly regime in a bid to keep minimal fat levels on their body whilst building muscle.

     

    When you wake up in the morning missing that first meal as so many people often do can put your metabolic rate into starvation mode. This of course can lead to fat gains and muscle catabolism. As the saying goes "breakfast is the most important meal of the day". Having said that on the other hand for alot of people who do eat as soon as they wake up in the morning they still struggle to lose weight or reduce fat even with exercise afterwards or later on in the day. This is where fasted cardio before breakfast can help. I acknowledge that of course there are people out there who suffer from various health condtions that perhaps shouldn't practice this without caution, but that doesn't mean the rest of you out there can't.

     

    If you find yourself struggling to lose weight or bodyfat quickly....why not try fasted cardio? Start off with "baby steps first" for example; start off with a nice brisk walk everyother morning and eventually in time build your endurance and energy to perform a jog or some classic HIIT for 10-20 minutes. Alternatively, if you are not a fan of going outside first thing in the morning why not perform some body weight squats to get that metabolic rate firing? In my opinion everyone who is perfectly able (Health and physically speaking) who are looking to drop a few pounds quickly should try this. What are your thoughts?

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Posted On: 09-11-15, 6:28 am (EDT) #2

    Fasted Cardio

    September 11, 2015, 6:28 am

    The only note i have to add to fasted cardio, is to "whom" it actually is usefull.

     

    Rather skinny people with a little bellyfat that want to build muscle and get leaner all over, in my opinion, won't gain much from it and rather risk to tap too much into that tiny bit of muscle they might have just managed to put on. Due to the order in which our body's 'fuel' ressources are drawn in the fasted scenario. And someone in a caloric deficit might also multiply the risk of muscle loss by utilizing this. Taking some BCAAs or having enough of them in the diet can aid / help to prevent the loss in such cases. And hopefully end up with enjoying the full boost of growth hormones that fasted cardio can bring along (when done right).

     

    If you have a solid foundation, and a good underlaying fitness i think fasted cardio is great. And the body is already able to adapt to stress like that easier than for a beginner, who might even actually faint - if never been under such metabolic (no food) and physical stress (cardio) at the same time (seen that happening :)). The more advanced people also have a greater use from it as their bodies often simply don't react enough anymore to simpler methods and they have to become a bit more advanced to tap into the last fat reserves to get really shredded.

     

    But in general i think fasted cardio is great =)

  • Posted On: 09-11-15, 6:42 am (EDT) #3

    Fasted Cardio

    September 11, 2015, 6:42 am

    Thank you Crood for your comment. If you are referring to "Ectomorph" body types then I can see your point. However, "Whom" this exercise perscription is useful for depends on the individual and their personal goals.

     

    I believe different intensities of "Fasted Cardio" can be applied to suit different body/metabolic types as well beginners and advanced gym goers.

     

    As advised using my own experience "Baby steps first" such as walking would suffice.

  • Posted On: 09-11-15, 7:37 am (EDT) #4

    Fasted Cardio

    September 11, 2015, 7:37 am
    Posted by: TimeIsMuscle

    Thank you Crood for your comment. If you are referring to "Ectomorph" body types then I can see your point. However, "Whom" this exercise perscription is useful for depends on the individual and their personal goals.

     

    I believe different intensities of "Fasted Cardio" can be applied to suit different body/metabolic types as well beginners and advanced gym goers.

     

    As advised using my own experience "Baby steps first" such as walking would suffice.

    I think we can completely agree on that. Also hence why i pointed out speciffic scanrios. For everybody else it is really just a matter of how to tweak it to get the best results dependant on their goals, and agreeing also on the babysteps at first to avoid a power-out instead of a power-up .. so to say! =)

  • Posted On: 09-11-15, 7:51 am (EDT) #5

    Fasted Cardio

    September 11, 2015, 7:51 am

    Totally agree with you and the use of sufficent BCCAs will go along way to safeguard those hard earned gains whilst practising this type of exercise perscription

  • Posted On: 09-11-15, 9:56 am (EDT) #6

    Fasted Cardio

    September 11, 2015, 9:56 am

    I like to do fasted "cardio" in the morning also, but I don't do cardio exactly... I do my ab routine in the morning which is a circuit style training of 4 excercises with a minute rest in between and it typically lasts about 20 minutes. This is enough to get my metabolism kick started and allows me to get my macros in for breakfast because I cannot typically eat in the morning, and I am a smaller build so I need to eat as much as I can in the morning.

  • Posted On: 09-11-15, 10:05 am (EDT) #7

    Fasted Cardio

    September 11, 2015, 10:05 am

    Thats great Nelson. At the end of the day different intensities suit different body types/metabolic rates. Main thing is what works for you

  • Posted On: 09-11-15, 10:18 pm (EDT) #8

    Fasted Cardio

    September 11, 2015, 10:18 pm
    Posted by: TimeIsMuscle

    Fasted cardio is not something unheard of in the fitness industry. Its widely implemented by people all over the world. Fasted cardio is something that I practice myself. I tend to do between 20-30 minutes before breakfast every other morning when I am prepping for a competiton. Since applying this methodology I've had excellent results. I watched many Bodybuilding videos and got the idea from watching pro bodybuilders supplementing some fasted cardio into their weekly regime in a bid to keep minimal fat levels on their body whilst building muscle.

     

    When you wake up in the morning missing that first meal as so many people often do can put your metabolic rate into starvation mode. This of course can lead to fat gains and muscle catabolism. As the saying goes "breakfast is the most important meal of the day". Having said that on the other hand for alot of people who do eat as soon as they wake up in the morning they still struggle to lose weight or reduce fat even with exercise afterwards or later on in the day. This is where fasted cardio before breakfast can help. I acknowledge that of course there are people out there who suffer from various health condtions that perhaps shouldn't practice this without caution, but that doesn't mean the rest of you out there can't.

     

    If you find yourself struggling to lose weight or bodyfat quickly....why not try fasted cardio? Start off with "baby steps first" for example; start off with a nice brisk walk everyother morning and eventually in time build your endurance and energy to perform a jog or some classic HIIT for 10-20 minutes. Alternatively, if you are not a fan of going outside first thing in the morning why not perform some body weight squats to get that metabolic rate firing? In my opinion everyone who is perfectly able (Health and physically speaking) who are looking to drop a few pounds quickly should try this. What are your thoughts?

     

     

     

     

     

     

     

     

     

     

     

     

     

    Jason,

     

    While I agree with most of what you have posted, I do not agree with "breakfast is the most important meal of the day" and that one has to eat once they wake up or their metabolism will go into starvation mode. These are all nutritional fallacies that have been disproven many years ago. I follow Intermittent Fasting (IF) and as such I do not break my fast until Noon or 1PM each day - which ends up being my "breakfast". I have personally found and many studies have shown that IF not only helps shed body fat and preserve muscle but also it has numerous health benefits over the long and short term. The human body was not designed to have a constant influx of food and our genetic code has evolved whereby food, especially breakfast, was very rarely immediately available.

     

    That being said, there are benefits to training and/or doing cardio in a fasted state and in order for this eating protocol to work properly one still needs to eat nutritious foods and ensure they reach their caloric intake goal for the day in their feeding window.

     

    John

  • Posted On: 09-11-15, 10:33 pm (EDT) #9

    Fasted Cardio

    September 11, 2015, 10:33 pm

    At most, I will say breakfast is important to me. Not because I believe in starvation mode but because I felt like crap those times I have trained in a fasted state. It just hasn't worked for me.

  • Posted On: 09-12-15, 12:00 am (EDT) #10

    Fasted Cardio

    September 12, 2015, 12:00 am
    Posted by: jcgadfly

    At most, I will say breakfast is important to me. Not because I believe in starvation mode but because I felt like crap those times I have trained in a fasted state. It just hasn't worked for me.

    Jeff,

     

    Training or doing cardio in a fasted state is not for everyone and does take a while for the body to adjust. For most people used to living and burning simple sugars, this protocol will be very hard and taxing. For those used to eating a steady state of complex carbs and having stable blood sugar levels, it is just a matter of giving the body time to adjust to switching between burning glucose to burning fatty acids for energy. Some are more genetically adept at it as I am based on my MuscleGenes report. The time it takes for the body to adjust and be able to easily switch between fuel sources varies on an individual basis but can average anywhere between 2 weeks and 2 months.

     

    John

     

    (Like the new thumbnail pic by the way. You have made some serious improvements in your physique)

  • Posted On: 09-12-15, 12:58 pm (EDT) #11

    Fasted Cardio

    September 12, 2015, 12:58 pm

    Hey John thanks for your comment. You have a valid point. I am not disputing that IF doesn't produce similar results. I wasn't saying I think breakfast is most important meal of the day either. I was merely highlighting the general belief behind that first meal of the day being breakfast for most is normally voiced in that capacity. The main point I was making was that fasted cardio can be used by people to shred some unwanted fat no matter their body types/metabolism through various intensity thresholds that suit them As a person. I'm sure a similar principal can be adopted using IF. At the end of the day it's what works for "you the individual". 😃💪🏻

  • Posted On: 09-12-15, 1:24 pm (EDT) #12

    Fasted Cardio

    September 12, 2015, 1:24 pm

    I agree breakfast is a to tell your body to "wake up and start your day."

  • Posted On: 09-13-15, 12:54 am (EDT) #13

    Fasted Cardio

    September 13, 2015, 12:54 am
    Posted by: TimeIsMuscle

    Hey John thanks for your comment. You have a valid point. I am not disputing that IF doesn't produce similar results. I wasn't saying I think breakfast is most important meal of the day either. I was merely highlighting the general belief behind that first meal of the day being breakfast for most is normally voiced in that capacity. The main point I was making was that fasted cardio can be used by people to shred some unwanted fat no matter their body types/metabolism through various intensity thresholds that suit them As a person. I'm sure a similar principal can be adopted using IF. At the end of the day it's what works for "you the individual". 😃💪🏻

    Jason,

     

    Agreed :-) Sometimes though people believe they must eat first thing when they wake up or their metabolism slows down which is sheer nutritional bullshit. I just want to make sure people understand that there are many different eating regiments and protocols to optimize fat metabolism and muscle anabolism. As you pointed out, you need to find the one that works for yourself. In all my years of lifting, I have found IF has been the most effective. It could be that I am much older now and it suits my body or that I am more disciplined but it is refreshing to not have to worry about eating first thing when I wake up.

     

    BTW - You have built a great physique. I am hoping some time in the future I can find and do a physique show for us old farts over 50 :-)

     

    John

  • Posted On: 09-13-15, 1:59 am (EDT) #14

    Fasted Cardio

    September 13, 2015, 1:59 am

    I totally agree with you John 💪🏻😀. Thank you for the compliment also. It's journey I have been on building my body for more than 16 years. I've hit so many plateaus along the way but I've always managed to eventually overcome them through sheer hard work. Keep up the good work 💪🏻😃

     

    hope your having a great weekend too!

  • Posted On: 09-14-15, 10:19 am (EDT) #15

    Fasted Cardio

    September 14, 2015, 10:19 am

    I love fasted cardio and lifting. You're right though it isn't for everyone and takes getting used to but I don't have a choice since I train at 5am. I definately find I have less energy but after traing I drink a shake to cover me until I get to work and can eat.

  • Posted On: 09-14-15, 5:08 pm (EDT) #16

    Fasted Cardio

    September 14, 2015, 5:08 pm

    The research seems to indicate that there is no difference between fasted or non-fasted cardio...

     

    http://www.jissn.com/content/11/1/54/abstract

     

    http://www.lookgreatnaked.com/articles/does_cardio_after_an_overnight_fast_maximize_fat_loss.pdf

     

    I'd say it comes down to personal preference.

     

    I've done the early morning fasted cardio and it certainly worked. I've done nothing but walking my dog for 30 minutes at random times of day and that worked. I've done 10-20 minutes of HIIT on the stationary bike a couple times per week after my weight training sessions and that worked too.

     

    Do what suits you and your lifestyle.

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