Big Benefits to Fasted Training
Oh my goodness no! I could never train fasted! No food in my belly? No way! I would have no energy. My workout would suck. I would lose all my muscle.
Oh please. Stop, stop, stop. Enough already!
If you haven’t done it, much less for any length of time, you really have no clue how your body will respond. Right?
We can almost guarantee…you would be very, very pleasantly surprised after just a few days of fasted training.
Anyone not doing crazy, ultra-long cardio training, is going to love the results of fasted training.
And good news, the research backs it up too.
Fasted Training Proven Beneficial
Studies at the University of Bath and Birmingham concluded that individuals who worked out before breakfast burned DOUBLE the amount of fat over those who exercised after just their first meal of the day.
Not only was there better fat-burning, but better insulin levels as well. This means more controlled, steady blood sugar throughout the day.
Fasted Training Doesn’t Mean Mornings Only
Obviously, we are well aware not everyone has the luxury or desire to train first thing in the morning, in a completely fasted state, but these findings give us very good reason to believe that pre-workout meals should absolutely be a thing of the past.
Not only does your body not need a meal or snack prior to training, what you eat can actually impair not just your fat-burning, but your training as well.
While there are variables for each of us including the time we train, our daily diet, overall schedules, type of training, etc, we are confident that those who train in a completely fasted state (12+ hours no food) and those who forgo food intake for at least three hours before their workout, will see better results in no time at all.
How to Implement Fasted Training
Nothing really difficult or tedious here. No guesswork and just a couple of simple rules anyone can implement.
If you train in the mornings, simply refrain from ingesting calories before your workout.
The good news for this group, since you have been sleeping, there is a good chance you will have been in a fasted-state for anywhere from 8-12, maybe even 14 or 16 hours before you break your fast with your post-workout shake.
The longer you are in a fasted-state, the bigger the benefits of additional fat-burning, autophagy (body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells), insulin regulation, decreased inflammation and more.
The longer you have fasted, the more existing, stored fat your body will use for energy during your training!
Now, if you are not lucky enough to train after waking, thus having eaten at some point throughout the day before your workout, our suggestion is equally simple. Do not consume calories within about three hours of your training.
It is important to note, this second group will not see quite the same benefits of a fully fasted (12+ hours) trainee, but this is still much, much better than eating before your workout.
Additional Fasted Training Suggestions
- Stay hydrated! Be sure you are consuming ample amounts of water, thus properly hydrated before, during and after your workouts. Water will not only help with the hydration but also stave off hunger to a degree as well.
- Consider the use of a calorie-free BCAA product such as AminoMode during your workout. Branched-Chain Amino Acids can help reduce fatigue during training and muscle soreness after training. In addition, BCAAs can promote muscle growth, post-workout, while providing additional energy during a workout.
- For those of us who enjoy a pre-workout product, be sure you choose something with no calories, such as NitroMode, or at the very least a pre-workout with no more than 15-20 calories per serving. Anything over and above this will likely break your fast, cause an insulin response and move you out of the bonus fat-burning mode.
Whether you have given a full intermittent fasting protocol a try yet or not, we sure hope you will give fasted training a chance to prove its worth.
You only have one life to live, one body to live it in, so take care of it. Progress, not perfection. Good, better, best with your food intake and some form of movement daily. Get your nutritional foundation from food, supplement where necessary, and drink plenty of water. We are here to help so feel free to drop us comments or questions as often as you’d like and always consult your physician before making any changes to your diet or exercise regiment.
Live a 3D life…Decisions Determine Destinations!