Fasted Exercise Doesn't Boost Fat Loss: Do This Instead
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- čas přidán 6. 07. 2024
- A new study finds fasted exercise doesn't boost weight loss as much as people think.
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REF: Iwayama, K., Seol, J. & Tokuyama, K. Exercise Timing Matters for Glycogen Metabolism and Accumulated Fat Oxidation over 24 h. Nutrients 15, 1109 (2023).
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:30 Fasted exercise does not significantly increase fat oxidation.
2:20 About 12 grams per day of added fat oxidation occurs in fasted exercise.
2:33 Fasting is associated with improved body composition and metabolic switching.
5:00 Endurance training while fasted made significant adaptations in lipids and glycogen.
6:45 If you get shaky during exercise, try doing it fasted.
9:00 Fasted endurance training preserves muscle glycogen.
10:37 Fat oxidation is insufficient during high intensity or long duration exercise.
11:30 Overweight people and endurance athletes may benefit from fasted exercise.
I train fasted cause I prefer training @ dawn, which guarantees I get my training in regardless of what the day has in store for me. Getting my workout done first thing in the morning before anything gets in the way is my favorite medicine for mind, body and soul. It's also helped me to stop being a slave to food, which I was for most of my life.
Same story here
Yes.
I train in the morning also but tend to over eat after. Did you ever experience this and if so, how did you overcome it? Thank you.
100% agree. Same for me
@@sovereign775 I only experienced that many years ago when I used to run fasted in the mornings. These days I only do about 20mins of HIIT and that actually has a bit of an appetite suppresant effect. Perhaps due to the release of fatty acids for energy?? I also have a cup of coffee first thing in the morning before training so that combo of coffee and training does the trick as far as regulating my appetite in a positive way.
exactly my experience:
1.fasted exercise is super to regulate insulin
2.fasted exercise works magic to reduce body fat until around 15%
3. below that, fed exercise works better to maintain muscle and increase performance
very concise and clear explanations in this video! thank you!
Gained weight due to perimenopause. Started working out on an empty stomach which just made my health worse. My husband gifted me an aspect health sensor for my birthday and I've been keeping a food diary and doing fitness for six months now. Don't repeat my mistakes)
It depends on what fuel you are running on . If you are fat adapted and in ketosis then fasted cardio will rip fat off your body. If your fuel is carbs the effect on fat loss is minimal.
12 grams is more than 100 calories. In one year of daily exercise that is 39,420 calories. Which means 5.1 Kilograms = 11 Pounds of fat. That's the difference between rapidly becoming a fat, sick and stupid slob or staying fit and healthy.
The idea that 100+ calories doesn't matter is exactly the kind of lazy, imprecise thinking that gets people into trouble. People say, "Oh, I'll only have one ________________(fill in the blank)." One year later they are mainlining Ozempic.
my thoughts exactly!!! i was just about to post something like what you said. Of course nothing sounds like a lot after just one day. But what about after 3 months, 6 months, a year!!!
Funny how they are saying that fasting doesn't improve fat oxydation. Yet it takes a hell of lot of adaptation for people who are not used to fasted training to get used to it. Those who are not used to fasted exercice can barely train on an empty stomach. For someone who wants to practise martial art (and thus become stronger) that's an unacceptable weakness in my humble opinion. After 23 years of regular karate training, I switched to fasted training exclusively (and one meal a day). It took me *months* to get used to this regime. I was soooo unbelievable weak. Now, 7 years later, I am more ripped than I have ever been. My 6 pack is there all year roun, am much less injured than before (several years of training 5 days a week without injury) and I *gained* strength, including mental fortitude. I won several nationwide tournaments in my age category (47 years old, and current nationwide champion last year, doing the tournament in the fasted state too). So my own experiment tends to go against these theories. Yes, non-fasted training is easier, including for fighters. But teaching my body to perform in a fasted state gave me something that looks like superpower to my training partners, even though I am older than most of them. Try for yourself for 3 months consistently, if you can. And then let's talk about it again. The reality is that most people can't do it. And that's fine. Better do do fed training than no training.
My approach has been to mimic what an early human might experience. That means sometimes I work out fasted. Sometimes I work out fed. I mix it up and my body generally does well in both states. If I'm cutting I'll skew towards fasted excercise.
I don't eat breakfast. So if I get out in the morning, I am fasted. Otherwise, maybe.
The body benefits most if it is kept in a confused state; diet, physical activity and mental stresses. Our ancestors didn't know when their next meal was, how much effort and mental energy was required to gain access to it. Hard times create strong (wo)men
I wonder how many participants in the study had a fat adapted metabolism? i.e were on a low carb or no carb diet. To me, the main objective for exercise during a fasted state when you are fat adapted and in a state of ketosis is to increase the amount of autophagy before your next meal.
Also… how soon after did they eat? Mike should know that your body will burn fat to replace glycogen stores after a hard workout if no nutrients are supplied…. So fasted workouts with a small fast afterwards… should be amazing for fat burning….
I’ve done both and fat loss was the same. I go by time of day. If it’s an early workout then it’s fasted because I don’t like eating early in the morning. If I workout later in the day then I’m mindful to eat lighter before my workout because I don’t want a heavy meal hindering my efforts.
As long as you get yourself moving, that’s all that matters.
I find that for me, having zero food in my stomach, gives me a better energy for training. I feel way lighter and springy
Very helpful video Mike! Thanks!
Great to know! Thanks for everything you do
How about eating and working out at the same time?
12g per day equals 4kg per year if you did it every day.
I dont have an early breakfast just because ots what's comfortable for me, i also prefer to excercise in the morning, so i just happen to excercise fasted anyway because it fits my lifestyle.
I'm not going to sniff at that. Ditching a kilo over the next 3 months will be very handy.
I appreciate you getting to the point so quickly.
💪🏿Good Morning, Mike!💪🏿
I don’t really do any workouts fasted anymore. I used to go out in my morning rides fasted, and I felt just fine, but I was on top of my riding, and fitness. Ever since my accident, I now have weight to drop, I feel like I am able to ride better, with a little food before I ride, and snacks while on longer rides. I guess I’ll see how I feel after dropping some weight, and reevaluate.
12gm (fat loss) per day = 0.55 lb per 4 weeks (1 month) - This is the ultimate and desired healthy rate of fat loss (not losing weight).
Thanks for running the numbers. I didn't bother to, but my suspicion was along those lines.
Can't wait! Love these kinds of videos
I think for some of us it's not about how much fat loss from fasted excerise... Its about how one feels when excerising after eating...I feel sickly if I do any kind of excerise with food in my belly.
Same
I think skipping those 12grams of fat per day, is pretty similar to skipping a meal per day. Seems worth the effort.
Thank you
I was eagerly waiting for your opinion on this topic 👌🏼 A big thank you!!
Hi Mike, would love to hear your view on tumor serum markers. I do remember you had afp elevated but did not see if you ever got to the root of that elevation. Would love to hear your views on the subject. All the best!
when you're 310 pounds ( I was 500) you DO NOT WANT ANY FOOD INSIDE YOU to hold you back
take the caffeine, get hyped, and just go. If you get worn out, np, take a breather/break, and then keep going.
Do it early in the day, get a ton of sleep at night, rinse repeat next day. And again.
Eventually, you'll feel "tired" when starting your next day workout:
THIS MEANS TAKE A DAY OFF WORKING OUT
This does NOT Mean: 1. change your diet. 2. work out with food inside you. 3. change anything else.
The end.
Were you at the Central Saloon in Seattle on Friday night, or were you outside of it?
Interesting. Thank you. For me, I cannot get a good lifting session if I have not been eating a balanced diet and cannot get a good workout feeling hungry. However, if I am trying to cut fat, nothing works better to cumin fat and retain muscle for me than doing 1 to 2 weeks of 36/12 fasting eating 200 grams of protein and 70 grams of fat on my eating window, walking 5 to 8 miles during the fast periods, and doing light circuits during my eating periods. Working out fasted does not get me good results.
I get up at 430 AM and grab my 60lb ruck.. hour later I’m done to start my day.. I don’t eat until 1 pm then again 4pm.. just melts away
Great video? What are your thoughts on fasted cardio for bodybuilders who want to lose fat?
Funny how studies change according to the times. I remember not too long ago when there were studies on fasted individuals losing more fat and not affecting muscle. Every new regime seems to have its supporting studies for its time.
Over the past 2 weeks i started exercising in the morning, having at least 2 mugs of water(preferably 4) makes more difference in my energy levels than if i ate before or after exercise.
I wonder how stimulants would affect that amount through increased fat oxidation.
Personally I like training in both states.
If I exercise without eating carbs shortly before, I get very faint/dizzy regardless of the type of exercise. Happened many times after resistance training for moderate intensity workouts.
I workout with a fat coffee so technically not fasted ((just fat in my body). I am not hungry enough to eat that early is mainly why I do not eat. But I am curious if I ate just protein before how my workouts would be but it seems like I’d be forced to feeding myself. I follow intensity cardio and mostly lift heavy. I’m 53 year old woman I think metabolically fit & I have some food issues so this is very difficult to try out. I don’t do well on high carbs mentally or physically but this video has got me thinking 😊
Thanks Mike!
7:45 would love to see a similar study that includes a ketogenic (keto or carnivore diet) vs fasted vs "carb" base diet. I would assume a ketogenic diet and fasted would have similar results?
So I’ve just been miserable for no good reason. Thanks for letting me know!
How to build muscle yet do fasted weightlifting? Do you have any tips? I have to workout early morning and I like to do Intermittent fasting (18 hours) every other day. I only do weightlifting. Does BCAA or somethig else help with muscle growth and performance? Of course I have breakfast every other day and I always have protein and fat heavy meals.
whether you do weightlifting fasted or not has little to no effect, get enough protein (30+g, or about 150g of meat) 3-5 times per day, lift briskly on the concentric, very slowly on the eccentric, and with a full range of motion (if possible), try to get each set lasting over 40 seconds with the last few repetitions being (very) difficult, especially the last couple of sets, stop (edit: the set) if you are unable to maintain good form, edit: and rest well between sets: the bigger the muscle under load, the more rest required (2 - 4 minutes usually a good range), time can be saved using supersets of unrelated muscles (e.g. squats and bicep curls), but I recommend 1 minute rest between superset exercises too
IMHO the body learns that to gain food it must work for it, thus muscle is important.
Even if the increased fat oxidation is only 12g per day, that's only looking at one side of the equation. One must also look at how the body reacts to receiving food after the workout. From what I've heard, when you eat atyer working out fasted, the insulin spike you get goes more towards replenishing your muscles and body rather than building fat.
🤔 Interesting. Just from my experience ever since I started fasting I started to experiment with my workouts.
For me, when I do HIIT training. Explosive movements or MMA training I like to train fasted. When it comes to strength and conditioning. Hypertrophy or less movement training. I would do it non fasted.
🤷🏻♂️ So far it works for me. I see results.
I dont workout just for fat loss. Fasted exercise into whey shake chicken breast and sweet potatoe fries was some of the best shape of my life.. in my mid 20s with intensely active jobj
12*9=108 calories. That's significant. Also, training fasted boosts growth hormone and helps target fat loss to areas worked because glycogen depletion causes local fat utilization.
I lost 19kg in 6 months eating only dinner everyday + mostly a coffee or tea once everyday & gym every 3-4 days a week.
But then again i was 120kg 6ft. So there's that at 100kg loosing that fast is definitely not that fast anymore.
19 Kg weight does not equate to 19Kg of fat loss. In 6 months, the healthiest rate of fat loss would be around 6-8 Kg.
I do crossfit and triathalon, 5'9", 200lb. I cant do any training fasted. I get extremely hangry. I will chuck a massive tantrum untill carbs get in me.
I eat breakfast now. I did intermittent fasting for a long time but I don’t fast anymore. Not at all. I’m trying to gain as much muscle as possible and I’m already below 20% body fat.
Lean (67yro) at (15%) for over (5yrs)! I only train, Fasted--usually at mod-Ketone levels; helps insure, my vigorous training, gets Me into Autophagy!
I do better fasted. I hate exercising on a full stomach. I feel like a slug.
where's the "do this instead"?
what kind of fasted excercise is responsible for that 12g extra fat metabolizing and for how long?12g is 84calories, if tht's >99% of calories burned of that excercise, then it's great. Especially if it means that after excercise 84 calories is going to sucked into muscles for glycogen synthesis.
I tried working out fasted, and I just can’t do it. I’ve always needed a meal 60 minutes beforehand.
I saw a similar vid from Dr Layne Norton
This has been my experience
I prefer to exercise fasted. I feel more athletic. Perhaps there's a middle ground. Maybe eat low carb or zero carb three or more hours before exercise. I've done that before when I "felt like eating" in the morning and exercised in the afternoon. I try not to deny myself food if I feel I'm hungry, but I don't like the idea of eating "because I should" unless it's to get my protein.
I train early in the morning, at a time where my appetite is non existent. So I'll take my 12g, les go!
The increased caloric expenditure with increased muscle mass is marginal as well.
This study is for non-low carb diet people who fasted before exercise. how about for low carb folks who exercise fasted, like me?
12 g/day * 9 kcal/g = 108 kcal / day, is quite a bit just for fat loss IMO (that's about equal to 30 minutes of brisk walking for the average person), but the interesting bit to me is that study on endurance athletes, and these weren't low carb athletes. We have other studies to show that fat adapted athletes can actually have higher peak power than carb loaded athletes ( czcams.com/video/lezR4cp46eI/video.html ). Whatever makes you stick with working out is the best routine for you though.
Getting light headed, or shaky, might also be due to lack of salts
Very interesting now. I had doctors that told me but that’s not a study. It’s just doctors maybe opinion that if I do my workouts as but I’m a runner so that’s aerobic that I do my easy runs not my workouts but my easy runs fast it they said that it helps in the detoxing of the system, true or not who knows well like you’re saying for 12 g I would rather have fuel in my body and have a good workout either at the gym or running good good points’
But I think in the end I’m probably gonna keep things about the same way I’m fueled on my workout days at the gym and track days but the days that I’m out running below 70% of max when I call zone two I do those fasted and I think that just helps me to feel good And I had a friend that’s a coach tell me because I’m 61 he said at 61 but everybody else your age is sitting on the couch out the way it makes you feel good cause I work out six days a week I would like to learn how my diet and what I eat faster nested will affect my PO2 maxat 61 that’s almost my key
Observation is the most important scientific principle! We can’t pick and choose what research we want to believe and not believe. Observe the benefits of changing your protocols and that’s the truth. Continuing to change our point of view constantly based on “research” is insanity. It makes it seem like the truth changes with the wind. It doesn’t!
I feel like 12g of FAT per day is a LOT. And that is extra not total.
I'm up at 330 in the gym by 340. No time to eat.
12g of fat per day is 360g per month or 4320g per year. That's almost 10lb of pure fat loss per year just by scheduling your exercise before breakfast rather than later in the day.
Fasted should be in quotes here. Although fasted group meets technical definition in 2011, I feel like we now use the term fasted to indicate someone who has depleted glycogen sufficiently to induce ketosis. Indeed, the slide comparing muscle biopsy glycogen content in the two groups demonstrates minimal differences between the groups, pre and post workout. This is another example of a great investigative concept testing an interesting idea but ultimately unhelpful due to poor study design.
Thanks mate, what's with this new hairstyle?
A 12 gram fat oxidation benefit is 200 grams a month or 2.4kg a year benefit for me personally. Better than nothing! 🎉
I am sorry but most studies all inconclusive and cant possibly control all
Other factors! Each person is a unique metabolic unit! We ought to try and see what works for us! Fasted exercise most benefit is to build metabolic flexibility so it is important! That’s why for me exercise isn’t a good strategy for weight loss but rather for good health and ageing well
I prefer to exercise fasted otherwise I keep running to the toilet and feel slightly tired. I always go early too, and I never eat breakfast anyways. It's just less hassle.
I think you do a great job and I order your products, how ever you always talk using words I don’t understand stand and I am forever going to google to get the meaning of a lot of terms you use
I get the overall point of what you say in your videos but they can be quite frustrating to listen to
Maybe I am not your target audience and I don’t usually comment on video’s but if you can please bear in mind new people to your content,who don’t necessarily have the knowledge base,I for one would appreciate it
Thank you
Sometimes you have to realize that most studies are constructed poorly. It's customary to do the cardio fasted but the weight training fed. Who knows how metabolically flexible (carbs/fat) were the participants really were at the beginning and end. Would they have gotten the same results if the participant were seasoned fasteners? Bet your ass not.
I feel better and have a better workout if I train fasted
I am (present moment eternal)
365 x 12 = 4380 gr = 4.38KG..good enough for me
Duh?
No carb. No problems
Exercise first eat after it's simple just like most animals do in life, nature's design of us didn't factor in fridges and shops
Dr Rhonda Patrick just said fasted cardio makes no difference
a lot of people in the fitness industry like to overcomplicate things, they create a problem so that they can then sell you a solution ...like a thug who charges money for protection from crime, crime that originates from said thug
That's how the freemasons work and their various sects. The double-headed eagle their symbol. One head creates problem, the other the solution, both feed the $ame belly. "Order through chaos".
Personally I prefer fasted workouts, but that's based on I just feel better working out on an empty stomach then always feeling like I'm going to be burping up whatever I had eaten before working out
Why does this guy look 10 yrs older in da past couple months
It won’t make a difference if you’re not in a caloric deficit. Great video though.
W
Clickbait: He never tells us what to do instead 😮
👍👍🙏
Idk how you guys can do cardio or hiit work outs with all that food slushing around in your belly. So uncomfortable. I’ll eat if I’m doing stand still weight lifting like bench presses or pec fly or bicep curls. No way am I doing burpees or jump roping or actual sports with food in me
12g = 100 calories. 100/2200 = 4.5%. Imagine doing something 4.5% more efficient for fat burn over the course of a few months. Not significant is a hilarious way of interpreting this. The wise know that just doing something 1% better everyday will catapult you into outcompeting 95% of humans within a few years. Intermittent fasting earns yet another notch on its belt of wins for fat loss and long term health benefits in my humble unqualified CZcams comment opinion 😂
I prefer to hunt on an empty stomach.
12g fat = 108 calories. Daily morning walks and that could be 39K calories a year = 11 pounds. This video likely loses me as viewer.
Horrible advice. There is more benefits to fasted exercise than fat oxidation.
I was you once, my friend. You'll get there 🫡
@@Alex77tank87 I guess anyone can get anywhere if we are as Vague as your last comment.