Is It Better To Train Fasted? | Fasting For Cycling Explained
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- čas přidán 2. 07. 2024
- Training for road cycling is as much about what you do off the bike as on, and fasting has become a hotly debated topic with regards to improving performance. Done well and intermittent fasting can help you improve more quickly as well as become more healthy when done properly, but it’s not without its drawbacks. In this video Ollie takes time to consider possible strategies for intermittent fasting as well as the changes fasting might produce in your body.
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Leave us a comment below! - Sport
Fasted training (also known as commuting 25km to work and then having a breakfast :D) helped me lose 15kg of weight couple years back, so it sure does something.
makko9000 yeah I work as a Sous chef, would do 17 mile cycle each morning and then eat at work afterwords, would drop of weight and add muscle very fast.
@@harley_gude Basically work out first, then eat.
I only have coffee with Oatly Milk before I clock my 25km commute to work. On top of my commute at least 3 days a week I do extra fast paced laps around Regent’s Park so before work and breakfast I can clock up to 70km. Having super “sweet tooth” these morning fasted rides do keep my weight steady.
m l hate to tell you mate but that doesn’t count as fasted. Just the milk in the coffee will get your metabolism going. If you want to do that morning ride fasted you can still have coffee but has to be black as zero calories. Hope that’s helpful :)
@@TalentedToby I'm told up to 50 calories is fine, is that true?
Oliver, what a fantastic presentation you've shared with all of us. Incredible information shared in a completely accessible and friendly manner. You are a pro presenter!
Bikerdoux appreciate the kind words - cheers 👍🏼
Perfect mix of science and entertainment. Really love the way this tough to explain topic is being presented. Go Ollie! More please :-)
Efraïm Vink cheers mate. Glad you liked it
I do most of my training before the noon or early afternoon, and since recently I experiment with the 8/16 method. Admittedly, some days it turns into 9/15 but I try not to stress it too much, because those numbers are not written in stone, anyway.
And on days where I decide to do late afternoon workout, I skip the fasting entirely, and refuel properly after the training.
I believe the key lays in being flexible, and applying common sense.
Me too. I do 8/16, 9/15 and even 10/14 depending on the day. My main rule is never to eat past 4pm - I get ready to sleep at 8pm.
I've done 16/8 IF for about three years now. My window is 12-8 pm. My weekday riding takes place in this window also, so there's a little more easy access to sugars and glucose. Weekends I don't fast if a long ride is planned (100km+). And if I know I'm going to have a particularly challenging ride on the weekend, say a Fondo or something (100km-100mi+) I'll stop fasting three to four days before the ride to restore the glycogen levels in my muscles. Currently at 21 bmi and feeling great. The key to all of this of course is whenever you decide to eat, should be a high quality diet. Personally for me plant-based works best but do what's best for you. And great intro vid, I love Ollie lol
Warrior diet, where you eat all your calories in one sitting, also known as college student diet.
Thanks for this video Ollie. I have been obese for some years now and because of your video which I first viewed about 2.5 months ago, I have lost roughly 28 lbs using a low carb intermittent fasting regime. I respect your opinions so if you seemed to think that this was a totally legit method to basically transform my health I thought I should look into it deeper. I watched a lot of videos regarding the keto diet and intermittent fasting. Most of the time I do in a 16-8 fasting window. Occasionally I throw in a 24-hour fasting day. I don't get in nearly the amount of training I would like but I train while in a fasted state because apparently it raises your HGH levels. I've definitely put on muscle while losing weight. I'm glad I saw your video because although I had heard of keto diets and intermittent fasting I never gave them much credence until I saw this video and you referencing the 40 or so studies done on it.. It has become a lifestyle now and although I miss my sweet snacks in the evening while I'm watching TV, I don't miss all that extra weight I was carrying in the horrible profile I saw in the mirror. I definitely noticed climbing hills on my bike are easier as well as the construction work that I do. Since then I found out many people I know are doing it. And almost everyone is having the success that they hoped for. Thanks again comrade and keep up the great videos.
I think the important thing here is your performance suffers if you aren’t properly fueled for your ride. I hate when somebody on my ride is holding me up because they thought they’d use the group ride as their diet aid. I’m out there to maintain an overall level of performance to keep myself healthy for the long haul. If someone is willing to host a no-drop group ride you should show up prepared to give it your best.
As a muslim when in ramadhan for a month fasting, if you train constanly (or just ride during fasting) and after ramadhan and back normaly (no fasting) you will get some improvement when riding
bollocks
I normally been doing "fasting" without knowing it. Last year was the year I made more kms of cycling and felt better on the bike.
Just make sure I fuel during my ride according to needs. Up to 2 hours ride, no fuel needed. Longer ones, always take something.
Works for me so far
I've been doing IF for 3 years now. I generally eat around 12pm and all my rides are done early morning. I have found I have no problem with energy levels etc, but I do have a couple of gels for anything over 40 miles ( I have felt like I'm about to bonk doing 50 miles fasted before). Excellent for weight loss as well and I'm now at a point where if I do eat and then ride in the afternoon, I fell really lethargic and slow LOL. Excellent video
Man - ive been having a hard time having any energy to hill climb early morning and i always eat at 12pm as-well ... hmmm
Love that you did this video. I've been doing 16:8 IF for 9 months already and dropped 13kgs of fat, got the massive bump in fitness performance and overall health.
While cycling ? - Im trying to figure out how to intermit and cycle a solid 500meter hill in the morning and the timing of it all
Absolutely brilliantly explained the most misunderstood topics. Thanks! :)
Like me, most of your viewers are already "enthusiast", this is the king of content that I am looking for. The fact that you are objective and not selling a "diet" make is quite nice and instructive. I am done with the comparisons between gravel to road bikes :)
Hi Ollie , Ken here , thankx doing the resreach and the video . I practice "intermittent fasting" in the warmer month of the year , because if I lose any weight in the winter I get to darn cold , so I stay fat . When I stop eating at 1800 (6pm for the Americans) I go to a yoga class which helps keep my mind off of food (oh deer gawd I lover food) . Once I get down to my best yogi weight , I fast 3 maybe 4 times week till winter .
Going to say this might be best GCN video of 2020. Simply stated, no hype, just "what it is". Could not have been happier to watch it.
The BEST information in a stellar and easy to understand package. WELL DONE! I have been doing intermittent fasting and low carb higher dense fuels. I’m also a cyclist so I’m stoked to be able to incorporate this knowledge! Thank you 🙏
Great job doing the research and explaining the science and benefits.
When is Ollie going to get his own science programme on mainstream television he would be great
And as always,Great stuff by GCN!
The 5 2 Diet explained:
Only eat cake and chocolate at 5 (mins) 2 (to) the hour, each hour, every hour.
Stop whilst asleep.
I do the 16-8 diet. 16 Oz coke and 8 chicken nuggets.
Definitely revisit this. Maybe do some tests with the crew especially with some being adapted to using fat as energy instead of glucose.
Wow thanks Ollie for addressing this science in the cycling world in such an entertaining and informative way!
Oliver your last statement is complete right ... Ketos, Intermittent fasting, or whatever is decided, just need to stick with, that is, unfortunately, the hardest part of any diet plan is the self-discipline to do so.
I have done several 100 mile rides while fasting. Obviously one would need to build up to it. Also, I was able to do extreme high intensity while fasting. After some of those 100 mile rides, I was able to keep the fast going for 20+ hours. If longer rides are your goal while fasting, make sure you have zero calorie electrolyte drinks! :)
I'm 52 and it helped me loose stubborn 10lbs. good to just use as another tool in the tool box as far as getting fit and staying lean
Outstanding video. Chapeau.
Very informative!
Nice job, Ollie. Great video.
Brilliant video thank you mate!
Great that you enjoyed the video as much as we did. We are documenting our ironman triathlon journey and just posted a video recently on how fasted training can be beneficial! Hope that information can be of help! :)
Great video. Really balanced. Thanks.
Awesome -just started ADF on the 28th so this is very topical
This was really great. Really informative and entertaining.
Thanks Oliver. Love your style.
That bowl of Haribo triggered me like a Pavlovian dog.
😅
Excellent overview and summary with helpful considerations for training. Slainte.
I did I.F. a couple of years ago for a couple of months and lost quite a lot of fat, I was eating to a calorie target too. However, I felt tired all day, couldn't he bothered to train and struggled to focus at work. I still eat to a calorie target but feel so much better throughout the day eating normally. If you dont try it though you dont know how you'll cope, we're all different and we have to fit these things in around our lifestyles to.male them achievable.
Great video Oliver and personally I think it’s groundbreaking stuff. Been looking at the 16/8 version and feel much better for it. Your vid has answered a few lingering questions, thank you and I’m now trying to work out how to integrate it with training and experimenting with how to fuel up. Thanks, Alex
I’ve been intermittent fasting for 5+ years. I do 16/8 daily as it fits into my workout routine. Highly recommend it
chongly 16/8 is not intermittent fasting, it what people used to do before 24/7 access to every piece of food known to man
Very informative. Thanks Ollie :-)
Nice expository style-high marks. I commute about 7,000 miles a year, mostly flat, easy pace. I’ll definitely try it out. Thank you.
I’ve been doing 60-90 minute interval and hill workouts before breakfast, 3-4 times a week and have lost about 40 pounds over the last 4 months. I had plenty to lose, but training fasted has been great and I always seem to have just enough in the tank for hard efforts. I do bring a gel in case I go overboard and bonk.
Do you ? So, are you doing a 16:8 or something ? Im trying to get the timing right. to be fueled for a ride. Or not fueled but strong enough to do it (which has been hard)
Great video thanks 😊
Glad you are exploring this topic. It took me a while to adapt but now I'm one of the fastest riders in my area...according to strava.
Love this guide simplicity for the simpletons like me
Thanks for posting the vid guys funny and informative as always!
Do 12hr fasting at night and GCN sessions and short rides ~20 miles a few days a week or plyometric workouts. Fuel properly after workouts and snack every 2hrs of quality calories. Dropped ~16 months in November kept most of it off through holidays.
excellent explanation
I have PCOS and struggled with my weight. Two years of keto and IF and I’m down 85lbs. I routinely race fondos and never bonk. I highly recommend these methods if you’ve struggled.
I can confirm this. Did 24hr Fasts (only eating an evening meal) around 1000-1500 calories a day. went from 208lbs to 165 lbs in just 4 months. Ive now maintained 165lbs for another 4 months relaxing the fast a bit
Andrew, how are you getting on?
I did a 14 day fast. No issues as long as you take potassium salt etc.
You mean omad?
So do you still fast? Even tho you already lost so much weight? Im around 111 to 120lbs and im not sure if i want to fast. Im not trying to lose weight. Just trying to see if what can my body
Do while fasting
@@Rikson_27 try it. I fast maybe a couple times a month now. I enjoy food and my current training (building muscle) I eat more. You’ll only lose weight if you eat less calories. The 24hr fast itself will not make you lose weight. During your eating window consume your set daily intake and you won’t lose weight. A training session fasted is 100% doable, even a morning crit race. A 3-4 hour hard ride is not haha. You might find you flip your training sessions to the morning. I do a lot of strength and weights now and trying to do that fasted can be tough.
With Keto and Intermittent Fasting and bicycle for 6 months I optimized 18 kg of my body weight. I'm riding regularly on long distances with no problems, finished few Audax brevets already. Maybe on hills I'm slower than I wanted, but probably this is because I'm still new in cycling :) ... I started 7 months ago, and I Love it! Thank you for your work and this valuable information! Good Luck!
Very well explained!
It is very effective - especially if you stop eating carbs... and yes - you can do lots of sports without getting tired anyway!
ALL the GCN presenters are great BUT ollie is the best!
Good video this one - looking forwards to seeing how JPow gets on with his ketosis 100 miles next week
excellent video Ollie, using sound research and applied advice given in a balanced way. But also notice a) you are looking pretty lean yourself (presumably all the intense training you are putting in currently b) you are looking pretty knackered ha ha....(hair not so perfectly quaffed) ...
- but cant wait to see your hour ride though
- its getting close now and i guess you need all the dietary, sleep etc advice you can get...well done and bring it on
I lost almost 30lbs cycling and fasting.... Gonna keep it up in 2020. Nice work Ollie.
Exactly my opinion about fasting , good video
Brilliant video. I've been doing intermittent fasting for a few years now, and started longer fasting a year ago. Last week I did three days. On the second day I did a 40 mile ride with no loss of energy. I did take it easy at roughly zone 1 - 2. However what really amazed me was that I was still able to do a couple of max efforts. One of which I got a power record of 650 watts for 44 seconds and the KOM, and carry on feeling absolutely fine for the next 25 miles. On the third day I had lots of energy, very clear headed and didn't feel hungry at all.
Nice! And congrats on the KOM!
Glad to see this. Though it's nothing new to many of us. Hopefully this will inspire more people.
Love Ollie, especially his presentation and curiosity.
However,
I believe myself and others have posted our experiences with fasted training on numerous occasions, going back years... All with positive claims. For example.. I often mention that I do 100 mile rides completely fasted. I even got a couple top 10 Strava segments on one particular century.
Completely disagree with the "balanced" diet comment though. I'm planning on being fully carnivore this coming season.
Ollie is at his best when he is explaining but not selling. It is good to have a scientist on the team.
No hay frase en este vídeo en la que no haya aprendido algo. Enhorabuena!!! Y GRACIAS!!!
I'm 45 and in year 2 of IF (intermittent fasting) and cycling. I ride/train 10-12hrs a week. I road race and have great results. I've tried many protocols. It's a game changer for me. Faster and leaner overall. Dropped the final kgs of body fat I've struggled to lose for years. Usually use 16/8 to 20/4 protocols. I periodize this based on the intensity and length of training sessions. Basically, weekdays anything up to 80mins Sweet Spot, I stay fasted till lunchtime/dinner. Long hard Saturday rides I fuel before, during and after. Sundays, longish Z2 and back to fasted. So fasted 5 to 6 days a week. One fueled day. It's important you still eat a healthy diet and watch your calorie intake when eating. It's not a licence to binge. Essentially, IF is the best eating pattern I've used in a lifetime of experimenting across numerous sports. It's not for everyone, but definitely an incredible tool to use during base training for the first quarter of each year.
I started 18:6 fasting 6 months ago which means skipping breakfast and lost 9kgs and even gained energy, feel lean and so much better for it.
Powerful intro
Found it sufficient to eat just after a morning walk or bike commute to work, instead of before.
Awesome video!!
I have been following the 5:2 diet with 24 hour fasts for 2 days and tried where possible to do 16:8 on non fast days for the past year.
I was at a starting weight of 22.2 stone!! But still riding mtb as much as I could (I have very strong wheels). I'd never even thought it possible to ride a road bike having been over 19 stone for most of my adult life.
However, 6 months into the diet I found myself bellow 17 stone and was offered a cheap road bike. It started off as an opportunity to get to work faster, but soon turned into 'how far can I ride today?'.
I got the bug, upgraded my ride (ish), binge watched GCN (big fan!), and now have signed up to do a 107 mile sportive over hilly Dartmoor, Eek.
Now weighing in at 15.7 stone, happier and way healthier than before, I continue to fast and ride and run.
Thanks for the info on combining the 2, most probably, biggest parts of my life at the moment.
I'm not the quickest out there but definately far from the slowest, I regularly ride in fasted states upwards of 25 mile commutes recording decent strava times. Furthest I've got is 50 miles fasted but ate like a king when I finished.
Any recommendations for further nutritional dieting videos or information to help maintain weight and maximise performance would be awesome please!
Great achievement, Alexander. Thanks for watching the video and supporting the channel!
Alexander, how are you getting on in 2022? Still doing ok?
Anecdotally I've found that cycling fasted makes me go faster.. I feel as though my muscles are more engaged and I weight less on the bike
well done GNC
I'd love it if you guys shared the references used in this video
Thank you! Very informative video. I have been doing fasted training for a while and found it ok on easy/shorter rides, but when I went out with the club for 3.5hrs I completely tanked it. Interesting that it takes 22-24hrs to replenish the glycogen stores, will remember that next time!
Love this Ollie. Really great both with the benefits and the 'incompatibility' with hard cardio training. Perfectly mirrors my personal experience.
I finally managed to shed ten persistent kilos (82-->72 kg, medium guy) thanks to a combination of a relaxed lower-fat diet, 16-8 window and plenty of training two years ago. If I train really hard for a few weeks though, I get very fatigued without the breakfasts. I train evenings, and so I now skip breakfast as a general rule, except on days following training sessions. It works very well for me for now. Maybe later I'll adapt again.
That opening shot of eggs and bacon got my mouth watering...
nice video! absolutely worked for me for weight loss, I lost about 17kg (from 90 down to about 73) in maybe 1.5 years (started 2.5 years ago, but in the last year my weight hasn't changed much anymore) without changing too much what I eat. but I do eat more fruits and nuts (usually eat a big bowl of fruit and nuts every day) but also at the same time I didn't think twice about a second (actually maybe more accurately a forth or fifth) piece of cake or cooking with lots of oil and fat (however I have recently decided to reduce fat and sugar). also I have been on a vegan diet for a bit more than 4 years, not sure if that matters but just to give you all the data.
Being a type 1 diabetic, this really does not sound like a good idea for me.
You are correct, being a type 1 diabetic you need to be more careful. This is not to say that you need to eat 6-8 meals a day. If you are able to eliminate the foods that increase your blood sugar levels then you can try 2-3 meals a day after a period of time, and then see if those meals can be placed in an 8-hour window. Any change in eating protocol will need to done slower and with plenty of testing to see how well it works for you.
James Helm nope
I'm type 1 as well 🤟
When did he say this is for diabetics? He never said he’s your doctor. 😂
Lets be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
I've been keto for eighteen months and now prefer fasted riding, happy up to about 5-6 hours in the saddle. Also lost 25kg.
I generally eat in a 4-6 hour window.
This is amazing! What results!! Hard word though is required for sure, youve done well mate!
5-6 hours in saddle riding below lower threshold is easy, it's the fat burning zone, but if you want to ride near your threshold let alone redline yourself, you will bonk big time.
@rob andone citation please.
MrBJPitt Ha. Common myth, and not true. Granted, having the body prefer fat over glucose for energy takes time...and loads of discipline. If you’re a trained sugar-burner, requiring multiple refuels / bottle fillings on long rides, then yes, you will bonk on this protocol. After 18 months practicing what is largely explained in this video (starting in 2015) I do all types of riding fully fasted 99% of the time. In my case, I do hard group rides around Lake Tahoe - 76 miles, elevation 6,500’ - 5-6x / year. I live near sea level, and generally don’t acclimate to the elevation. I do these rides with nothing more than a bottle of water, while most others are on a feeding frenzy most of the day.
@@MrBJPitt With adaptation it is possible to do hard rides fasted. I recently did 115 miles with 10k' elevation, which included a 75 min effort at 90% ftp on a 11 mile climb mid-ride. I hadn't had any calories since the previous evening and only took on plain water during the ride. No bonk, no hunger and it was more than 2 hours post-ride before I took on any food. Just giving some anecdotal evidence of it's efficacy.
I've been doing this for 2 years now and lost around 20kg. I have built up to 20 hrs fast and 4 hr eating window, in effect one meal a day. I can train in fasted state no problem, regularly do 40 odd miles on black coffee only. Main benefit - no longer need to use small chainring ! Eat quality food, avoid processed food. I don't agree that you need glycogen to do intensive training, you will loose more weight if you train intensively in a fasted state.
Great, thought provoking topic. Well presented, Ollie. I don't identify as a mouse, though, so I'm not sure how that applies? What I do know is that I cut gluten and simple sugars from my diet a couple of years ago. I was really concerned about the "bonk" factor but notice that my blood sugar is much calmer now as I take in a lot more protein now. Also, my weight also stays steady and I'm much trimmer. So, I think that different strokes work for different folks...
Hi Ollie, I'm on the 16:8 and have shed nearly two stone. As long as a morning ride is low intensity I'm fine. If it's going to be a higher intensity then fuel up. Relax and don't sweat it!
Very interesting video, clear presentation....well done Ollie. Who or how are those random, brief ads edited into the sequence, very amateur and irritating!
16/8 fasting works for me to keep my weight under control especially during Fall & Winter when I don’t ride at all. So when Spring comes along, there’s only a few pounds to lose when back on the saddle.
Ollie's facial expressions are brilliant, especially the one I'll call "Office Hero". And, yes, fasting and calorie reduction generally is good for weight loss and longevity, just got to beware the ketosis.
I work as a Sous Chef, and have BMX’d for about ten years and cycled into work and commuter since school. Currently I’m doing about 16/18 mile cycle into work daily and also a fairly energetic job. I tend too fast one day a week with work.. not stressing about liquids though, but every Tuesday or Wednesday spending what I’m eating leading up to the day I’ll fast for 24 hours and I notice a difference in the days cycling when I’m cycling on an empty stomach. It’s harder but you feel much more gain. I have done fasting everyday but I struggle one day, I found I’m more than likely to than pig out if I can’t make it throughout the day. So for me fasting one day a week seems to work perfectly
Good video. If your goal isn't a change in body composition but a change in race performance, here's what I've heard: fasted rides can raise your fat utilitization % at a constant (low) power relative to carbohydrates, which can help you in a race to "keep your powder dry" (i.e. save glycogen to cover attacks, etc.) From what I've heard, fasted rides should be no longer than 2 hours, after which you should eat to protect the immune system. And also, fasted rides should only be done a few times a week max - from what I've heard. Following the fasted ride, eating fat-heavy foods (avocados, cheese, bacon, etc.) is a good way to accelerate the metabolic adaptation.
I see so many people who only read the benefits and basically leave all the information Ollie lists out after 07:27 and then complain about how they are not getting faster on the bike.
I’ve been doing prolonged fasting for two years now, usually 48-72hrs. It’s been a life changer. Usually I can train fasted on hiit workouts, but since taking up cycle commuting (12 miles each way) I think my limit is about 60 hours. Disagree about the replenishment timeframe though. I am now very insulin and leptin sensitive rather than resistant.
The points about the social drawbacks are well made though. There is so much social imperative around eating rather than biological necessity.
Wow, great there are so many low carb / keto / IF people commenting. So I’m not the only one 👍🏻 Works for me. Been Low Carb / Keto for almost 4 years now, will never fuel any other way. So easy to stay lean and strong. I do most of my rides without eating on the ride itself. Quite strange riding with sugar burners, they have to keep stopping to throw lots of sugar down their mouths 😵.
Apart from riding benefits, health is good too. Blood lipids perfect and low blood pressure, low resting heart rate, etc, etc. Basically, if you are insulin sensitive you are less likely to suffer from all the modern non-communicable diseases of stroke, diabetes T2, heart attacks, dementia, etc...
intermittent fasting (8-16 window) helped me loose 12kg since last summer, most of my training is done over the weekend, one quick HIIT session on Saturday over 50km and one long ride on Sunday, truly amazing fasting that turns to be my new way of life
I fast 1 month in a year, typically 18 to 20 hours and in that month I have no problem getting to 5% body fat (77kg as a tall rider), I do not notice much power loss just the training sessions tend to be bit shorter and more deliberate in nature about 1h or 1.5h before eating.
Despite that I have increased my FTP from 250W to 283W in a year and my 100 mile ride from 16 to 18mph. I also find that right after my fasting month I dont bonk that easily and can hold a higher power for longer.
I am not trying to explain any of it, nor will I tell ppl to do what I do. These are just my observations based on stats.
The benefits of fasting and training I saw them 1st time 10 years ago after a religious fasting 50 days period prior to Easter. [ Well that type of fasting helps you with the food addiction even after Easter, even though there are more fasting periods after Easter, like the Apostles period middle of summer (30 days mostly), Virgin Mary's fasting in August (15 days), Christmas (40 days), Wednesdays, Fridays every week, prior to commune [almost 16 hours as you say] ecc.]
Any ways by fasting I met best athletic performance and achievements I couldn't think they could be done without "normal" eating.
Fasting prior to a run, swim or gym, or cycle are taking you to the top of performance and of better endurance by burning better the fat.
The organism learns to burn faster the fat (in the very 5 min of a physical try) instead of waiting for some food to be dropped in from he mouth.
So maybe in the start if you are not used you might feel "empty" of energy or dizzy. But with time everything changes.
The only problem is to keep it that way for as long as possible.
Even at the best, if you control food, you might get to not control something else. See, passions are connected some how.
If you smoke and you quit, you start to eat a lot ecc.
Your mind and soul try to fill the gaps of a abandoned passion. Eating much is one of those passions. So if you try to abandon it , something else might come up.
For sure when you fast periodically in your life, at certain point you will get to know the situation where a "feeling of hunger" will not have to be connected with eating.
They get separated and distinct. In other words, hunger will not constrict you to eat. And thats a level of freedom you get.
So good luck with it!
P.S. If prior of training you "need" to eat, look at your belly and if it is big think: I have already energy in there. I do not need to eat now.
I personally do the 8-16 routine since a while and 2 or 3 time a week, I include a workout before eating around 1PM without any issue. The easier way to do it is to not eat too much at dinner and to drink water or tea.
Good luck :) !
hahaha I need a GIF of Ollie researching
@@michaelleifels2004 namaste Michael san
Michael Leifels vielen Dank und muchas gracias amigo
Been doing fasted training for 25 years. When i started i dropped from 85kg to 63kg (182cm), in months. Still eating what i love (involves choc) but at different times. Stabilised around 70kg 20 years ago and hardly move. I love it but it’s not necessarily for everyone
Good video!
For me running fasted works but for the bike a really need to eat first.
You can do it
I just drink 2 shots long black with 1 teaspoon of sugar and i can survive fitst 50~70km
It does take time, and discipline, for the body to prefer fat as fuel over glucose. It does not happen overnight.
Zen Paul depending completely on what you ate and your energy expenditure the previous day
Clawdawg the body never prefers fat over over glucose as fuel! The lack of available glucose causes your body to attack its own fat storages to provide the energy for it to function. If you are overweight, this is a sustainable process up to and until, you deplete that storage. Your body will actually attack your own muscle storage as much as fat as it is simpler to break down the proteins in muscle than fat. Weight is not weight and body composition has more to do with health than actual weight
same here
I do keto with 18/6 and a occasional 24+ hr fast. After getting past a few weeks of doing this you'll feel great. Something else I notice is my sun damaged lips have begun to return to a normal color and less skin shedding since starting this routine.
I find it's pretty easy to skip breakfast - or more accurately, postpone breakfast until after midday; that way, by not eating after 8pm I can get 16-hours fasting in per day and barely notice it. Have tried the OMAD style too by postponing breakfast right through to early evening but find I always tend to eat more than I would do otherwise, so at least for me, 16-8 is the best compromise.
I started an 18 hour daily fast routine on the 1st. 10am-4pm consumption window... restricted to 1,300 calories, functional nutrition only. Daily H20 is 100oz+. Once I reach my weight goal, I'll up the calories and start to train harder. For now my goal is moderate... 55 miles weekly... 2,750 annual. I'm 6'0"... 187 lbs... and just barely too round in the midsection... looking to get all the excess lbs off by forcing ketosis and attacking the visceral fat.
proper looking latte ..good job
I was on the warrior diet during lock down. While brutal first few weeks, eventually I could complete a 80min fasted effort up ADZ. That was when the kg really started to melt off. Fat adaptation is the key word. My power output went down, but my w/kg shot up.
The best thing about warrior diet. Big hearty meaty meals!!
References to scientific material? No conflict of interest? Even including the counter arguments? Concluding it might not be for everyone? What kind of crazy journalism is this??????
There are a few out there who would be wise to pay attention to this.
Great work, guys 😀
I am so glad there's a pause button on youtube because I used it to pause the video so's I could go have a snack during this video. Crazy words like autophagy make me hungry.