Comments on: Fasted Workouts and Fasted Cardio vs EPOC – For Fat Loss

By: HIIT And Circuit Training - Pure Torture Workout : @LovingFit

HIIT And Circuit Training - Pure Torture Workout : @LovingFit — Wed, 21 Mar 2012 06:29:03 +0000

[...] it covers subjects on fitness that you won't find anywhere else. ( Check out the article here [...]

By: Niko - noeXcusefitness

Niko - noeXcusefitness — Tue, 06 Dec 2011 00:41:58 +0000

I agree with the principle, my only issue is my lifestyle dictates that I train at about 8:00pm each night, so I can't train in a fasted state (otherwise I would never eat at all). As an alternative I am trialling carb back loading, where basically I only eat about 30grams of carbs during the day. I only consume carbs after my training session (in large amounts). I am trialling this process to see how it affects my insulin levels and in turn my ability to gain muscle whilst loosing fat. I will let you know how it goes.

By: YOUR Workout Nutrition Guide « The Blog of Levi Clampitt

YOUR Workout Nutrition Guide « The Blog of Levi Clampitt — Thu, 15 Sep 2011 18:44:05 +0000

[...] I have awesome workouts when I have nothing in my stomach (which can be explained why that is HERE). A favorite of mine, the LeanGains approach, is based on this as [...]

By: CrossFit Power Performance: Today's Workout | CrossFit Power Performance

CrossFit Power Performance: Today's Workout | CrossFit Power Performance — Mon, 04 Jul 2011 09:44:12 +0000

[...] responds to fueling before a WOD. Some people find it's more efficient to workout in a "fasted stated" but that is strictly a matter of personal preference and "tinkering" with what [...]

By: Ryan lilliard

Ryan lilliard — Sun, 26 Jun 2011 00:39:39 +0000

Say if i try in a fasted state everyday 5 times a week, on the 5th day i usually do abs, could i maybe do abs and say a 20minute cycle on the bike, or would that lead to muscle breakdown due to not eating for say 12hours?

Thanks in advance

By: Fasted Cardio for Fat Burning: Does Empty Stomach Cardio Work?

Fasted Cardio for Fat Burning: Does Empty Stomach Cardio Work? — Tue, 17 May 2011 17:23:25 +0000

[...] that you are not that hungry to begin with so early, and so you don't even think of it as a fasted workout — it's just putting in your time. It's pretty well established these days that [...]

By: Rob

Rob — Tue, 18 Jan 2011 21:50:52 +0000

Rusty,

I was wondering what your thoughts are on using BCAAs pre-workout after going through a 10-20 hours fast?

By: Carb Strategies That I Have Found to Work Well for Staying Lean | Fitness Black Book

Wed, 15 Sep 2010 20:59:34 +0000

[...] I was tempted to make this #1. I avoid carbs at all costs before training and would never drink an energy drink while training. I want my body to use stored body fat for energy during a workout session, not "food energy". I do realize that a lot of calories are burned after training and a lot of people argue that they don't have energy when training in a fasted state. If you can learn to train in a fasted state you may actually have more energy, NOT less. I have written a whole post on this exact subject… Fasted Workouts and Fasted Cardio vs EPOC – For Fat Loss [...]

By: Chris

Chris — Thu, 10 Jun 2010 15:19:00 +0000

hi i am a personal martial artist/trainer/nutritionist standing at 6'2" 180 lbs, 7% bodyfat, so you can picture that i am lean and packin muscle >=] i am a strong believer of this, i have gone days fasting and still do strength training to a high intensity, and have seen amazing results from this. I get such an energy boost that i dont need as much sleep as before. 4 months back I was 215, with a little extra muscle but my body fat was 23% thats when i decided to lose some weight…after jogging like a marathon runner and lifting and eating wisely, i only went down to 205lbs…for some reason i was stuck at 200 to 205lbs and couldnt drop anymore weight! I got so dissapointed I went back up to 212lbs…that's when my nutritionist co worker advised I should fast! It was the best thing I could have done…my abs and even my serratus anterior muscles are cut up! I am shocked because I would work so hard to see those mucles show and never seen them until i fasted! Its clear to me that this method clears the body of toxins and bodily pollution so the stomach shrinks allowing me to see endless definition on my core and even chests!
here is a link of a video of how i like to train while fasting!
One hand pushups and even finger pushups!
I feel so light on my feet and hands!
http://www.youtube.com/watch?v=25FqtRnp4Q8

By: jason

jason — Tue, 18 May 2010 21:45:05 +0000

I have to agree on the intense workouts that can be performed in a fasted state. The way I have my IF set up, I'm fasted for 15-16 hours(aside from a pre workout shake) before I workout. My energy levels are surprisingly high. Although the promise of carb goodness right around the corner is definite motivation.

By: nicole

nicole — Tue, 26 Jan 2010 19:04:09 +0000

Hey rusty,
so more to clarify than anything. i instruct back to back spin classes from 5-7pm on a wed night.
that day on waking i do 1,000 skips, then 1/2hr pilates before eating half a cup of oatmeal with 1 scoop protein powder (1/3 serve-30 cals) if i then go 5 hours and eat a 180cal protein bar or 85g tin tuna and some baby greens for lunch will i be ok to be up the front of 40people whilst doing so much high intensity cardio without crashing and burning? typical diet at the moment never goes over 1000 cals so i don't have that many stores so will prob be reasonably depleted of glycogen.mentally i can do it tho so is the slight calorie decrease in performance worth it for the pay off of cardio in a fasting state?
thanks so very much!
Nic

By: Fitness – Burn Fat – Build Muscle » Fasted Cardio

Fitness – Burn Fat – Build Muscle » Fasted Cardio — Sat, 21 Nov 2009 11:22:45 +0000

[...] FitnessBlackBook – Fasted Workouts [...]

By: alex silva

alex silva — Thu, 05 Nov 2009 00:28:00 +0000

First, I'm not against fasting (if done correctly) since I do it (on controlled "environment", in the morning and low intensity/not more than 2hrs). But a lot of what it is said here in favor of feasting is not accurate. Very careful with fast training. If your goal is to loose fat, that could work but remember one of the biggest truths in fitness/nutrition: the fat burns in the carb's pyre, i.e. if you don't have enough carb's your body won't have energy to lipolysis (turn fat into nrg). Also, if you don't eat, your l-carnitine levels are low and fat won't be carried into the cells to be turned into nrg (you can always take l-carnitine as suplement).
When you work out fasting, after 30 or 45 minutes (depending on the individual and/or the workout) your muscular glycogen ends and your body will use fat (on low intensity workout, aerobic) but also protein as an nrg source, i.e. will start a catabolic process. You can see the dilema/irony here: you build up some muscles but others are being destroyed to feed them…
you can work out fasting but not for a long period/high intensity or your output will decrease and acidosis will occur, leading to cramps and other (more) serious fx. A single fasting workout can't produce two results (fat burn and lean muscle gain). Talk with someone credited, even better if it's someone working with athletes. If you feel sick eating before workout, take 1 or 2 pcs of fruit one hour before – no burp or throwing guaranteed

By: Rafi Bar-Lev

Rafi Bar-Lev — Sun, 27 Sep 2009 11:52:58 +0000

Rusty,

Do you think the fasted state "boost" you're talking about here is because when in a fasted state, our bodies are programmed to give that extra boost so we can acquire food for ourselves? That's the first thing that came to my mind when I thought about why we would have energy despite fasting.

Great post!

-Rafi

By: Boss Lady

Boss Lady — Wed, 27 May 2009 23:30:24 +0000

Can I fast for 3 days and workout at the same time?

By: Johny

Johny — Wed, 01 Apr 2009 18:06:15 +0000

Will this fasting technique work with a swimming workout?

By: Emma

Emma — Tue, 17 Mar 2009 19:32:58 +0000

Wow, its so good to finally see someone writing about this! This is what I have been following, but I always felt kind of guilty, like I was doing something wrong whenever I exercised in a fasted state. Society drills in our heads that we need to eat before we exercise, but I always felt that my workouts were much more intense and enjoyable in a fasted state, and now I know why! Thanks for writing about this! I also had a question about pure brown rice protein powder. Is it a good protein source? I am vegan, so I am looking for something that can give me protein without giving me any carbs or fat. I am allergic to soy, so I can't have any soy-based stuff.

Thanks for any help you can give me regarding this!

By: admin

admin — Sat, 28 Feb 2009 03:30:01 +0000

Cartz,

I still think you should go in fasted if it doesn't bother you too much, just increase you caloric intake a bit the rest of the time to insure you aren't too skinny.

Dennis,

Comments like yours are the "true gold" in this site! I love it when people add in great content into the comment section. I can't encourage this enough. I am going to dig in to your site, because I can tell you really dig in to the subject.

Great Comments!

Rusty

By: Dennis

Dennis — Wed, 25 Feb 2009 23:48:21 +0000

Dr. Ronald Klatz' book, Growing Young with HGH, presents three graphs (p. 230) showing the relationships among blood glucose, plasma insulin, and plasma HGH. This is of particular interest to me because I am old enough to be very low in HGH and yet not accepting Mother Nature's prescription for my age-related demise. I believe this information is of value to readers here, regardless of age. The research the Klatz cites was published in 1963. It describes a three stage feast-fast cycle with every meal. In the first stage, within the first hour after eating, blood sugar rises and insulin is released, which encourages the storage of excess carbs and fat. After the second hour (stage 2), GH is released and the levels of insulin and blood sugar start to fall. At this stage, GH acts to build up muscle protein, which is enhanced by insulin. In stage 3, more than 4 hours after eating (i.e., the fasting stage), GH levels remain high as insulin almost disappears. Stage 3 is when GH acts solely to mobilize the body's fat stores for burning as fuel.
Fast forward to the present. An epub ahead of print, in the Journal of Strength and Conditioning Research, shows the effects of fasting on several performance categories in cyclists. To quote some of the main results, "The cyclists' PWR (power to weight ratio) and body composition improved significantly, and their overall weight, fat weight, and body fat percentage decreased. Lean mass was maintained." Furthermore, "Caloric restriction (up to 40% for 3 weeks) and exercising after fasting overnight can improve a cyclist's PWR without compromising endurance cycling performance."
I think this is pretty cool stuff that lends scientific credence to Rusty's approach. These are just a couple of the items that I wanted to call to your attention. There is a LOT more to learn from scientific research on this subject. Indeed, a PubMed search today came up with 2,722 research references on "exercise AND fasting." Whew!

By: CaRtz

CaRtz — Tue, 24 Feb 2009 04:53:27 +0000

so that's why! =)

Last question on this topic, Rusty: I don't need to lose weight since I'm already thin (thanks to your guidance and all that cardio last year), do I still need to go to the gym on an empty stomache or am I allowed to eat 2-3 hours before? I did some back-reading in this site and I've learned that I can drink a protein shake before working out, is that the only thing I can take in?

I just don't want to be too thin and look like an anorexic. Lol.

Thanks again for all your help!

CaRtz