5 Fasted Cardio Mistakes - KILLING GAINS
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Date: 2021-12-23
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Comments and reviews: 10
Gravity
Just to clear up some confusion.
1. Yes training after taking a protein shake would take you out of a fasted state, however if you just had whey protein isolate you would still be in a glycogen depleted state. If you work out first thing in the morning then what you eat the night before will also play a role in determining if you're in this glycogen depleted state. But if you workout later in the day and you fast all day you'll still be in a glycogen depleted state even after taking an isolate protein shake.
2. To say that this advice is contradictory is the same as saying that a calorie surplus for bulking and a calorie deficit for cutting is contradictory. Building muscle and burning fat are two different goals and unless you're brand new to working out you won't be able to effectively do both at the same time. This video is designed to help those of you that are more concerned with building and maintaining muscle. If you're more concerned with fat loss then don't have a protein shake before your workout. If you're more concerned with gaining muscle then have a protein shake before your workout. This is not contradictory advice these are just two different goals. In either case like I said having a protein isolate before or after your workout wont make a HUGE difference, the studies just point to fed training sessions being more beneficial for gaining and maintaining muscle.
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Just to clear up some confusion.
1. Yes training after taking a protein shake would take you out of a fasted state, however if you just had whey protein isolate you would still be in a glycogen depleted state. If you work out first thing in the morning then what you eat the night before will also play a role in determining if you're in this glycogen depleted state. But if you workout later in the day and you fast all day you'll still be in a glycogen depleted state even after taking an isolate protein shake.
2. To say that this advice is contradictory is the same as saying that a calorie surplus for bulking and a calorie deficit for cutting is contradictory. Building muscle and burning fat are two different goals and unless you're brand new to working out you won't be able to effectively do both at the same time. This video is designed to help those of you that are more concerned with building and maintaining muscle. If you're more concerned with fat loss then don't have a protein shake before your workout. If you're more concerned with gaining muscle then have a protein shake before your workout. This is not contradictory advice these are just two different goals. In either case like I said having a protein isolate before or after your workout wont make a HUGE difference, the studies just point to fed training sessions being more beneficial for gaining and maintaining muscle.
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Jonathan
I completely disagree. This video makes it sound like our muscles are going to shrivel up in a 1 week fast.
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It's about pulling the glycogen stores out of the muscles, the liver will convert the release of growth hormones into GHB-1 which will suppliments the the body (muscles) with the protein they need.
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Yes, you are correct that we can't build new muscles while prolonged fasting, however we can maintain to a high degree the muscle we already have.
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Intermittent fasting produces a 25% lean mass loss to a 75% fat loss ratio. Prolonged fasting (with proper mineral loading prior and water intake during) averages a 10 to 90 ratio.
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Go for a light jog and work up a little to moderate sweat or low intensity little weight training. The key isn't about building during a fast. It's all about maintaining during a fast.
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I completely disagree. This video makes it sound like our muscles are going to shrivel up in a 1 week fast.
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It's about pulling the glycogen stores out of the muscles, the liver will convert the release of growth hormones into GHB-1 which will suppliments the the body (muscles) with the protein they need.
-
Yes, you are correct that we can't build new muscles while prolonged fasting, however we can maintain to a high degree the muscle we already have.
-
Intermittent fasting produces a 25% lean mass loss to a 75% fat loss ratio. Prolonged fasting (with proper mineral loading prior and water intake during) averages a 10 to 90 ratio.
-
Go for a light jog and work up a little to moderate sweat or low intensity little weight training. The key isn't about building during a fast. It's all about maintaining during a fast.
reply
sport
Someone add to this / help: .
I fast from 3pm to 7am.
My workout falls between 10pm-12pm (avg. start to finish)
Technically, am I in a glycogen depleted state when my macros/micros are all accounted for? Is the last bit of my protein (roughly 30gs) benenficial to have before my weight training? Does it make a big difference? (My whey protein atm is not isolate- carbs/fats/some sugars are included but i could easily obtain stricter whey-isolate protein) I do my best to stop eating BEFORE 3pm to enlongate the fasted state. HIIT cardio roughly 3x a week depending on my energy levels.
Is 6-7hours too long or not long enough of a fasted state to be in before working out?
Should I switch the hours around to have my meals centered around the time of my training!
reply
Someone add to this / help: .
I fast from 3pm to 7am.
My workout falls between 10pm-12pm (avg. start to finish)
Technically, am I in a glycogen depleted state when my macros/micros are all accounted for? Is the last bit of my protein (roughly 30gs) benenficial to have before my weight training? Does it make a big difference? (My whey protein atm is not isolate- carbs/fats/some sugars are included but i could easily obtain stricter whey-isolate protein) I do my best to stop eating BEFORE 3pm to enlongate the fasted state. HIIT cardio roughly 3x a week depending on my energy levels.
Is 6-7hours too long or not long enough of a fasted state to be in before working out?
Should I switch the hours around to have my meals centered around the time of my training!
reply
Jordan
This video is generic info and does not address the individual. If you're overweight period 10 or 100lbs your body would not be consuming muscle for nutrition. Wether you're depleted or fed as long as your protein levels are on par and you're lifting at maintenance level you won't lose muscle. As far as cardio it depends on what you do. Walking for 45 minutes is different than running for 45 minutes as far as energy expenditure. Training in a depleted states encourages your body to use fat as an energy source. You'll never lose fat unless you're performing under some kind of depletion IE low carb or keto diet.
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This video is generic info and does not address the individual. If you're overweight period 10 or 100lbs your body would not be consuming muscle for nutrition. Wether you're depleted or fed as long as your protein levels are on par and you're lifting at maintenance level you won't lose muscle. As far as cardio it depends on what you do. Walking for 45 minutes is different than running for 45 minutes as far as energy expenditure. Training in a depleted states encourages your body to use fat as an energy source. You'll never lose fat unless you're performing under some kind of depletion IE low carb or keto diet.
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MDR
Im on my third day with no breakfast and no dinner. I go to the gym in the morning, cardio for 20-30 minutes then weights for about an hour to an hour and half with lots of water. Shower then lunch. Im at 182 lbs and will weigh in on my 8th day to see if it worked. And Im 55 years old and been lifting fo more than ten years. After my workout I still have energy. And I workout 5-6 days a week.
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Im on my third day with no breakfast and no dinner. I go to the gym in the morning, cardio for 20-30 minutes then weights for about an hour to an hour and half with lots of water. Shower then lunch. Im at 182 lbs and will weigh in on my 8th day to see if it worked. And Im 55 years old and been lifting fo more than ten years. After my workout I still have energy. And I workout 5-6 days a week.
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Keenan
I work as a phys Ed assistant at a school and I do fasted cardio for 20-25 minutes every morning before I have a class and lunch I eat mostly protein and some carbs and fats and after work, I immediately use the weight room. lost 20 lbs in 2 months. (Yes I was heavy so i lost quite abit in a short amount of time) lol my self confidence is better. Not really shy anymore
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I work as a phys Ed assistant at a school and I do fasted cardio for 20-25 minutes every morning before I have a class and lunch I eat mostly protein and some carbs and fats and after work, I immediately use the weight room. lost 20 lbs in 2 months. (Yes I was heavy so i lost quite abit in a short amount of time) lol my self confidence is better. Not really shy anymore
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Spirit
Help. I do fasting between 16 and 19 hours a day. When I am fasting (+-10 hours) I do fullbody fitness (every other day) in the morning in a fasted state. My question is, is it better to exercise in the evening when I have gotten my nutrients in over the day? I want to maximize muscle growth rather than have a bad effect on muscle growth.
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Help. I do fasting between 16 and 19 hours a day. When I am fasting (+-10 hours) I do fullbody fitness (every other day) in the morning in a fasted state. My question is, is it better to exercise in the evening when I have gotten my nutrients in over the day? I want to maximize muscle growth rather than have a bad effect on muscle growth.
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Subz
I train Fasted! It's better for fat loss. Your body uses its own fat as an energy source instead of Glycogen or Glucose. Plus it helps put you in a bigger calorie deficit, thus allowing you to eat a little bit more. Train Fasted is great for fat loss and overall weight loss. I don't think it's as effective for adding size.
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I train Fasted! It's better for fat loss. Your body uses its own fat as an energy source instead of Glycogen or Glucose. Plus it helps put you in a bigger calorie deficit, thus allowing you to eat a little bit more. Train Fasted is great for fat loss and overall weight loss. I don't think it's as effective for adding size.
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Emad
I'm Muslim and Ramadan is approaching where I'll fast for 18 hrs daily for a month (3 am - 9 pm), I plan to workout at 5 pm for two hours after finishing work. would there be enough energy sources in my body to do that workout? taking into consideration that my last meal taken would be at least 14 hrs before.
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I'm Muslim and Ramadan is approaching where I'll fast for 18 hrs daily for a month (3 am - 9 pm), I plan to workout at 5 pm for two hours after finishing work. would there be enough energy sources in my body to do that workout? taking into consideration that my last meal taken would be at least 14 hrs before.
reply
My
I am doing fasted running/ TO GET RID OF MUSCLE BULK! Im slowly starting to see my naturally skinny body coming back! I will NEVER lift weights again! Muscle bulk is disgusting. Also am not eating protein and am staying at a calorie deficit. Watched this to make sure Im not doing ANYTHING to retain muscle.
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I am doing fasted running/ TO GET RID OF MUSCLE BULK! Im slowly starting to see my naturally skinny body coming back! I will NEVER lift weights again! Muscle bulk is disgusting. Also am not eating protein and am staying at a calorie deficit. Watched this to make sure Im not doing ANYTHING to retain muscle.
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