Scientific Studies Reveal BIG Benefits For Men and Women Training Fasted By Losing More Belly Fat Than Pre Workout Fed Group.
Training fasted has been around for a long time and is growing back in popularity as a tool to lose belly fat faster than eating before training.
After your fast if you are not sure on what kind of foods to eat in order to build muscle WITHOUT the fat, you can get > 10 free muscle building recipes here
In this article I want to show you 2 types of training and the effects it has when in a fasted state.
The first part I’ll discuss the science of fasted cardio.
The second part I’ll show you the benefits to fasting while doing weight training.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Fasted Cardio
Many people think that training fasted is when your stomach is empty but it’s much more than that.
It has a lot to do with how your body breaks down and absorbs food.
When you consume food they’re broken down into different kinds of molecules.
These molecules are released into the blood stream and causes insulin to spike as well.
Insulin’s job is to shuttle theses molecules into the cell. Insulin levels can be elevated for several hours depending on how much food you consume.
As soon as you consume food your body processes and absorbs them resulting in being in a fed state. When your body is finished processing food, insulin begins to decline to a lower level or base line level.
Once insulin drops, your body goes back into a fasted state. So in a sense, your body goes from fasted to fed all day long depending on how much you eat throughout the day.
- When training in a fed state your body is still breaking the food down while insulin is elevated.
- When training in a fasted state your body’s insulin levels are low or at a baseline level.
Your Body Does Not Burn Fat While In The Fed State
When you consume food before hitting the gym, insulin is released and your body will use that food for energy.
If you are trying to lose fat it would be ideal to train in a fasted state as you’ll use body-fat for energy rather than the food you consumed an hour prior to training.
Think of it like this, if your body has a surplus of food before training it has no reason to use body-fat for energy to get you through your workout.
When food isn’t present and being processed it has no choice but to use the fat on your body to fuel your workouts.
In the graph below you can see how insulin is elevated and decreased between meals but, when sleeping insulin stays very low and for a longer period of time.
This is where intermittent fasting can play a major role in fat loss.
Essentially, when you are sleeping your fasting. Imagine how much fat you can burn when you wake in the morning and prolong your first meal?
This is why intermittent fasting has become so popular because when fasting all night and upon waking in the morning, you wait to eat until let’s say noon time; you’ll keep your body in fat burning mode longer.
This is one of the fastest ways to lose fat WITHOUT training.
BUT…What happens when you throw training in the mix?
Well just see what the actor, Terry Crews has to say about it in the video below:
Training Fasted For Weight Loss
One of the most stubborn areas to burn fat is your lower bell. It’s no secret that diet and exercises play a major role for weight loss.
Here is a FREE 14 day protocol to losing ALL your lower belly bulge and “target” stubborn fat.
I want you understand that just because training fasted helps aid in fat loss it does not mean you’ll lose fat faster if your diet is not in check.
However, is does offer some unique fat loss benefits when executed properly.
When training in a fed state your body will break down less fat cells during your workout. When training fasted, you end up breaking down more fat cells.
The next question is, “what kind of cardio is best when training fasted?”
I wrote a whole article on the WORST kind of cardio that leads to fat storage in individuals over 40.
So what’s the best kind?
Scientific research studies such as those performed by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have both proven that shorter bouts of high-intensity cardio (HITT) resulted in greater fat loss over the long haul than longer, slower and boring low-intensity sessions.
In fact, a study conducted by The University of Western Ontario proved that doing just 4 – 6 30-second sprints burns more fat over time than 60 minutes of incline treadmill walking.
Another reason for HITT training being so beneficial is that you’ll avoid the acceleration of muscle degradation.
You can get in the BEST shape of your life doing Barbell/Dumbbell Complexes
A HUGE benefit to doing HITT training is the post-exercise “afterburn” effect (EPOC)
The “afterburn” effect can last up to 48 hours after training. Who doesn’t want to continue burning calories after working out?
Training Fasted While Weight Training
Weightlifting causes a dramatic spike in plasma catecholamine levels and as catecholamines are better able to mobilize fat when you’re in a fasted state, fasted weightlifting is worth a shot.
The only draw back to training fasted when lifting weights is that you won’t be able to lift at your heaviest so don’t expect to have any PR’s. (Personal Records).
Training fasted has great fat loss and muscle building benefits and you’ll find it a little difficult for the first few weeks but, your body is great at adapting.
Eliminating food before training will eventually give you more focus in the gym as your body isn’t in the process of breaking down food when fed.
Another thing to note is ingesting carbs before training may give you an energy boost, but eventually it will cloud and disrupt your training losing focus, intensity and drive.
If you decide to start training fasted I would highly recommend a few supplements because the reality is training fasted will accelerate muscle breakdown.
Supplements
- BCAA’s (Branch Chain Amino Acid’s): Have been found to reduce muscle soreness after and during intense exercise. They’re also a significant indicator of lean mass in a population of young and middle-aged adults.
- HMB: Is very good at preventing muscle breakdown and is considered to be an anti cataobolic agent which means you will recover faster from your workouts and experience less muscle soreness.
- Leucine: Stimulates protein synthesis to build muscle. For BEST results supplement 5 grams of Luecine mixed with whey protein ONE hour after training.
My Results?
With the combination of intermittent fasting and the 180 muscle training system, I dropped 22 pounds of fat and built lean, ripped muscle in just 12 weeks! Click the picture above to see my full transformation.
When to eat, is far more critical than what you eat. I found that by training fasted, it gave me the results I was personally looking for to get faster results.
Conclusion
Training fasted isn’t the only way to lose weight and torch body fat however, I will say it’s one of the fastest and you should try considering it if your fat loss has suddenly plateaued.
I’ve also found that the supplements mentioned above are essential when training fasted as you’ll experience less muscle soreness and muscle breakdown.
Hormones and bodily processes work best when insulin levels are low while fasting along with proper diet and supplementation.
What’s Next?
I get quite a few questions on how you can implement fasting so I reached out to intermittent fasting expert Brad Pilon, author of “Eat Stop Eat” to set the record straight for you.
Click the Next page button below and you’ll discover one simple trick that doesn’t involve eating any “special” foods, takes only 24 hours, and lets me eat my normal favorites 72% of the time…
Best of all you can start RIGHT NOW to look and feel noticeably slimmer by tomorrow!
