I did fasted cardio for 6 months, and went from 280, to 220, with proper nutrition. To this day I do fasted cardio first thing in the morning, weights in the afternoon, and I’ve gained hella muscle, and lost hella fat.
Fasted cardio really worked for me on shredding the last 20 pounds. I did not feel light headed or weak during my jog. If anything , I actually feel more energized and lighter on the duration of the cardio.(I do this right after I get out of bed) I find that after I eat , I always feel sluggish and that effects my performance. So therefore I'll will stick to whatever works.
Ismael Ochoa idk man Like id eat something small like a fiber bar at like 5am and then go running an hour later and i'd be out of breath with in seconds but if I go fasted I can run forever I swear. I discovered this way before I even heard of fasted cardio.
With all my respect but muscle tissue is not used as fuel for energy that fast. This happens only when you fast for long periods like 5 days without food. I'm not an expert but in all other videos and all other articles are saying that.
Stojan Peshov even after 5 days of fasting u wont burn muscles. If u are over 26% bodyfat u can go much longer than 5 days. I fast once every 2 months and i last 8 days, the second day is usually the worst but after that hunger goes away and i feel as if i just drank my protein shake but the eighth morning i jist cant stand the hunger and ill have the biggest breakfast u wouldnt even dream of
Man you didn't talk about fat, you make it sound like fasted cardio just makes you burn muscle, once glycogen stores are depleted the body goes to the fat reserves FIRST, IF your cardio is too intense and for too long your body cannot process fat as fast and THEN it starts catabolism. Im not defending fasted cardio as a superior method, but it isnt inferior either, at the end it all comes down to calories in vs calories out, however if fasted cardio is convenient to your schedule then go ahead and do it, just keep it a low intensity, you will not lose muscle.
+Lorenzo Rey Camejo You're right that fatty acid beta oxidation increases in response to liver glycogen breakdown and increased glucagon levels, and argumentatively it can be said that it's preferentially metabolized over amino acids. However, the research shows that fatty acid mobilization occurs just as much during a fed state. On top of that, during a fed state cardio, muscle catabolism occurs at half the rate as fasted state. Essentially, the body is still breaking down fat while maintaining more muscle mass when eating before cardio. As far as intensity, fed state triumphs again simply because of the capability to perform at higher levels through supplementary glycolysis (glucose turns into energy), which in turn burns more calories and has a higher afterburn effect. Ultimately, you are right that it all comes down to calories in and calories out. Regardless of exercise method, if the individual is not at a caloric deficit when TDEE is taken into account, no weight loss can occur.
+Andre Hirata Your point of lipolysis and low insulin is taken, there is definitely a relationship in that effect, but things change once you start exercising. Eating before exercise will definitely flip insulin levels up and glucagon levels down, however, it's not a direct inhibitor of fatty acid oxidation, the actual USE of fatty acids as a fuel source through metabolized acetyl coa. That's going to occur with increased levels of catecholamines and other stress responses, including the growth hormone you're mentioning. Maybe the point of muscle catabolism might have seem too far-fetched, admittedly the amount of catabolism that occurs during a fasted exercise isn't all too significant. But let's not ignore the studies that directly experiment fasted cardio against fed cardio, and all signs consistently point back to fasted cardio's irrelevance in weight loss and decreased fat mass. At the end, they're yielding the same results without added benefits of increase performance, which is a KEY factor in inducing glycogenonolysis and beta oxidation. The more intense and effective you can work out, the more calories you will burn, in turn invoking higher levels of weight loss and fat loss.
+PictureFit this in depth information is actually more what Im looking for. I read some research but it's not my field (at all). This video portrays an untrained individual but what would you say about fasted cardio with low-intensity steady state cardio for a trained individual, while suplementing with BCAA's?
Yes, even in trained athletes performing fasted cardio, their results were similar regardless of fasting or not. BCAAs play a larger role in muscle protein synthesis rather than cardio per se. It does have muscle preserving properties that might lend help with attenuating muscle breakdown, but I cannot say for sure.
This video contradicts the other video about intermittent fasting. In that video, he says fat stores are used for fuel when exercising in a fasted state. In this video, he makes no mention of fat stores being available for fuel. Here, he just says it's either carbs or muscle.
Scwurt it all depends on what level of fitness you are on. In the beginning you will need some source of energy but when your advanced you can I.F. get the Fasted Cardio results your looking to gain.
in this regard, you will start burning your adipose tissues. It will break down to 1) free fatty acids to be utilized by the heart and to 2) glycerol that goes to the liver to become a part of gluconeogenesis (producing glucose from protein and fat). But before low-intensity cardio, u need to burn most of your glucose in blood and glycogen. In order to do so, u need to do high-intensity cardio for like 20-30 minutes (even after 8 hours of sleeping). After that do low-intensity. For instance: 20-30 medium paced jogging + 20-30 minutes of fast walking. Or another method (i'm currently doing this one): HIIT running: 20 secs sprint + 40 secs jogging + 2-3mins fast walking. Do 8-12 cycles = 24-48 mins of whole cardio. U develop muscles and burn glycogen by sprinting, utilize lactate and burn fat by jogging and walking. IMHO it's the best way to do cardio.
I'm sorry but this contradicts everything I've read and saw in multiple places on the internet and my own personal experience, evolutionary the body should prefer to burn more fat mass as opposed to muscle, it makes no sense if you needed to run away from a bear while you're starving that day and your body decided to eat away your muscles! fat is the energy reserves remember? As for my own personal experience, I have been doing a fasting cardio for over 4 months now, I get an early dinner and then run a bit late in the morning (so +12 hours fasting) and I can run much faster and much longer when I do it on an empty stomach than if I skip the morning routine and go for an evening jog, I lost most of my excess weight but that's from a combination of eating more healthy and exercising over the past year. I also didn't notice any drop of my muscle size even though I've been doing a bit less resistance training lately.
Running at a high intensity is different than steady state cardio. The drop in muscle can be a bit minimal and not something easily noticeable right off the bat. You're free to provide evidence and research to the contrary. Not doubting you, but understand that I'm providing what the research is saying.
I wouldn't call jogging for an hour a high intensity workout, yeah I do a couple of very fast sprints in between but on average I run at 10 km/hr for an hour. and yes that's my point, the body does eat away at the muscles its not using at that time to cover up energy demand , but fat should be the main source. I like your channel ,but I disagree on a few things like also the Paleo diet, you didn't mention that some research indicates that animal protein actually causes a load on the kidneys, not to mention that restricting beans intake is a bad idea as they're very healthy. for reference you can check out nutritionfacts.org or their TH-cam channel, he always lists a few studies and discusses them. cheers and keep up the good work :)
High intensity referring to you bear example. If you do fast sprints, the catabolic effects do not apply the same way as shown in the video. Fat is the main source, agreed. Not a fan of Paleo, but not against people who follow it. Just outlining it for what it is. And thanks =)
Ah yeah ofc you're absolutely right with the bear as I'd probably want to run as fast as possible for dear life xD And yeah it switches to the Anaerobic pathway in that case if I'm not mistaken. Cheers ^^
+Joshh Fujitsu We don't... People get skinny fat from eating too much, being genetically predisposed to having more fat appear on their belly and lacking muscle growth. You don't just become skinny fat because of cardio haha
+Joshh Fujitsu Not true in my opinion. Those two phenomenas are unrelated. You will not start burning muscle from short low intensity fasted cardio (from what I've read). If you do way too much cardio that's one thing but you don't become skinny fat if you're in a caloric deficit... You just become skinnier. But I see your point
I'm doing fasted cardio, I dunno if it's my hate towards my Ex that keeps me going or something else. It works for me so far. I've use studies from your videos and combined it with another Vlogger that I follow and so far 15lbs in 11 days. So thanks regardless.
I've been trying out Intermittent Fasting (16/8) for over a month now and I train fasted by the end of my fasting window. I've lost 14 pounds so far and I actually gained a considerable amount of muscle mass by doing HIIT (high intensity interval trainings) jumping rope and doing some calisthenics (push ups, burpees, squats...). What I learned from doing research and from my own experience, your body only burns muscle mass if you don't train your muscles. If you do some weight lifting (or even calisthenics) you're telling your body that you need to maintain those muscles and build even more. Intermittent Fasting also increases your testosterone levels, and testosterone helps protect lean muscle mass. So, I'm positive you can train fasted and burn lots of fat without losing lean muscle mass, as long as you do it right. Bottom line, do your research try new things and find out what works for you.
Your body does not utilize muscle glycogen stores when liver glycogen stores are empty. Fat, located in adipose tissue, is utilized as a fat source. As for the muscle breakdown, this does not occur in such a short period of time. This usually occurs during prolonged starvation.
@@flavyutomo4029 When ur in a fasted state, your body has no calories to use for energy so when you burn them, your body has to either use fat, or muscle for energy. But from what I’ve heard, your body burns muscle quicker for energy so I think your body uses that first, or at least more then fat.
@@overonix7559 fat is stored energy. As soon as your body switches over into a fasted state, your body turns to burning fat for energy. It’s that simple.
hoptop77 fat has never been my problem but i eat big at night a lift in the morning right after coffee. I slowly put on weight, stay lean, and get stronger by the week.
Don't listen to this video. If you're more than 12-15% body fat, and you're going through the agony of doing cardio to lose body fat, fasted cardio is the way to go. Your body has all the energy it needs on hand stored as body fat. But if you just love doing cardio for the hell of it and are trying to see how far you can push your body and don't care about fat loss, then eat before. Plain and simple.
+derek dunbar We do our best to provide the most accurate and recent information through studies and research. If there are any studies that you would like to put forth contending what's been found within the video, we are more than happy to amend the video if the studies are indeed reputable.
The part about muscle catabolizing is quite frankly false. Unless you have some insulin issues. By the morning your body should have flushed out all of the insulin, and should have gone into burning fat for fuel. Insulin is released when you have a meal. Insulins job is to make you store energy in your fat cells. Insulin is released most when you consume sugars. When you do a fasted run, all the insulin should have been flushed out of your body, and your body should be in fat burning. That fat burning should mean you have plenty of energy to do your runs. Here is the kicker though. A fasted run doesnt effect your energy levels. Its the fact that the only way to do a fasted run is to run in the morning. In the morning, your body still is not quite active. Most importantly, your breathing is inactive. So essentially, you do have less energy in the morning, but not because you havent eaten. This video is spreading false information. Fasted running is a great way to burn fat. (not lose weight, as losing weight is mostly about calories and managing your insulin)
I wanted to get really thin last year and loose a couple extra pounds for the fun of it. I was running 12-18 miles a day while fasted and I saw considerable weight loss. It was also extremely difficult since I was always exhausted and had almost no physical strength. It worked for me but I have to put a much greater emphasis on doing strength training whether it's free weights or calisthenics so that I don't become incredibly weak.
You would have to be starving for over 16 hours, and have very little body fat percentage, and work out/do cardio for many hours before your body goes into a catabolic state. If you have a moderate to high body fat, your body won't go into a catabolic state. That's why you only do 25 to 40 minutes max of steady high intensity cardio, and then you eat after a little while. The only time you need to eat is before lifting heavy or going on a long run/marathon.
+Ana Lozada I've heard so many sides of this argument that it's quite exhausting. Ultimately, I feel that "playing it safe" is much more sensible than relying on heavily disputed science.
+PictureFit it all depends on the type of person. Genetic make up makes a huge difference. According to my experiences, fasted cardio works wonders for someone that has metabolic damage/adaptation, and have stubborn fat on some areas. Not everyone needs to do fasted cardio. Some peeps don't even need cardio at all or very little. And some need a lot of cardio whether is fasted or not. I find it that works best for older peeps (30 and above) because metabolism drops after 30 and fat storage increases. Scientific studies are never 100% right. Years of experience is what teach us what works and what doesn't. I'm part "bro-science" and "legit" science.
You forgot to mention that allong with phosphocreatine, muscle glucogen, liver glucogen, blood glucose, free blood aminoacids and fat are utilized before muscle katavolism (muscle aminoacids) will take place.
+dangeroussak Yeah, I have no problem with Cardio in a fasted state either. Weight training however is hard for me. I need to have eaten some hours before to do it properly.
I personally only do fasted cardio for like a really short amount of time just in order to wake me and my body up which, I think, is just a great way of starting your day.
Dopamine Fiends it is 100% accurate in what it says, I've experienced it myself. However it's wrong in that it omits the huge and significant fact that once your body adapts to burning fat for fuel after a few days or a week you will have (most of) that energy you'd normally get from carbs.
The body does not go into ketosis till around the 3rd day when all glycogen has been depleated with diet and some exercise. So in theory, this video is correct to a degree. The body will start eating muscle if it's a high intensity fasted cardio. Keep it steady and slow, and only the fat will go.
this is beyond misleading. when you are keto adapted your body burns ketone from body fat for energy. just look up keto ultra marathon runners. I have lost 40 lbs since February fasting everyday. doing fasted cardio, only eating carbs post weightlifting. horrible video.
This is exactly what I'm doing to lose weights. Lost 18lbs in the last 2 months being on a caloric deficit and fasted cardio. Was losing over 2-3lbs/week, until i got lazy for the last 2 weeks lol. Getting back in it now. I'm aware that I'll be losing some muscle mass along the way, but figured its easier to get back muscles than losing weight (for now). This vid does make it seems like fasted cardio will affect your muscle mass right away... but your body actually go for the stored fat/energy first.
Ah, ok. So I've been doing intermittent fasting for about two weeks now and I'm seeing really good results and feeling good - but I did have a regular exercise routine before hand. Thanks for the info.
Joggins is a terrible way for a fasted cardio. you have to pick a very maintainable cardio pattern and make it your life style. 25 min moderate intensity walk around the neighbourhod is all you need actually.
The real problem: Big Bob was running too fast. Had he run at a more comfortable pace, the body could have done what it was supposed to do: Burn mostly fat for energy.
hey , in the previous video of intermittent fasting you guys mentioned that epinephrine harmone is released that prevents muscle loss . But here you say catablysis that breaks down fat when you excercise or run ?
I do fasted runs. My overall goal is to gain weight. Fasted running has nothing to do with overall weight gain or loss. A lot of bodybuilders do fasted runs, to keep their body fat percentage down. If fasted runs would mean muscle loss, then bodybuilders like The Rock would not do fasted runs. I can not believe how false this info right here just is. Yes, the scenario brought as an example is quite realistic. But the explanations behind it are absolutely false.
I actually started running after a break up too. By the way, fasted cardio isn't bad. Running with empty stomach feels lighter. By the way, I ran a half marathon fasted cardio this morning.
Walking at a -15% incline will burn 55-75% more calories and engages major muscle groups in your legs more than if you walked on a flat surface. Though not as effective as HIIT, it's still a great/manageable habit for a long-term, healthy lifestyle.
I don't recommend fasted cardio for someone who has not been consistently eating a balanced diet before hand. just do regular cardio and eat properly first then go fasted. there are certain things some people just shouldn't do but that's where a good trainer would come in handy.
Adi it depends on what you're trying to do. fasted cardio is good for a fat burn but it can break down muscle if you do it too much and /or if your diet isn't supporting your level of physical activity. I'm a body builder so I do more fasted cardio during competition prep. closer to show I lose a small amount of muscle. during off season i only need to do fasted cardio two to three times a week just to maintain a desired body fat % I don't know what all else you do to stay fit so I couldn't tell you how much fasted cardio you need to do. you could probably just do regular cardio in the morning and be fine.
thank you so much I love your channel it simplifies everything and it doesn't take a lot of time to watch I will say I've been training for a 5k recently over the course of the last month I created a program on my channel and I've been using it I think I'm probably perfectly fine I'm in the last week of training I have ran up to seven point six miles in one continuous run which to say the least I think it is perfectly acceptable for my 5K LOL but to speak on the whole idea of fasted cardio I try not to eat within an hour or two before going to a run but I did notice yesterday I ate right before my run probably about 20 minutes a pretty large protein and vegetable meal and I didn't cramp up like I thought I would it was actually a pretty easy run and it was a 5K I was impressed and I think you're right it was really nice to have that extra energy for my run again thank you so much for your videos their simplified and awesome Graphics have a great day
I did a one month test in October to see how it affected muscle growth. (Specifically Arms). Skipped breakfast for most days ex: mon-f. My max bench at start was ~40 At the start of November my max increased to 45 (I could bench it at least twice b4 dying lol). So it worked. Lost weight and gained muscle.
"Fasted Cardio" seems to work for me, doing it once every 14 days. I do some sport regularly/almost daily (jogging, Judo, aerobics); every second week or so, I start by eating little in the evening, little in the morning, and then do - instead of lunch - a run (jogging) at lunchtime. I don't feel any hunger then, and my body feels sufficiently filled up with energy, I can do the distance - around 15 kilometers or more (without much food in the 18 hours before - including the sleep phase -, but not without no food, always with some small "sugar") The fascinating thing is that the "impact" effect seems to last for some days, I feel it triggers my fat metabolisms even hours or days after the event. So I eat normal (not heavy) all days, and I have this extra day now, where I go running on an empty stomach, at slow speed (from 5.5 down to 7 minutes per kilometer) but at great distance (for around 2 hours or more). After the run, I am really low on sugar (blood-sugar), so I start eating normally as soon as it feels alright after the run. I was really fascinated to realize that it works - for me. (I lost in average around 90..95 grams/day in the last few weeks, given all other measures/effects combined)
This is BS. Fasting doesn't work that way. Do some research besides broscience. With that said, I love your videos! PS: Try looking into INSULIN levels instead of calories to proper inform your viewers about losing (and keeping off) weight.
This video is giving false information. In a fasted state combined with cardio your body breaks down Glycogen and then uses the fat reserves as an energy source.
+Jim Key Our focus is purely health and nutrition, while theirs is general science. Are there parts in our videos that are inspired by their work? Absolutely, we think they're great and want to learn from the greats, but we approach it specifically with health and fitness along with our own writing style and drawing approaches. There's no one formula that we're trying to emulate but our own. As far as animation style, as some have pointed out, whiteboard storytelling is nothing new and is simply a creative tool. Would you think less of a painter that uses acrylic paint just because someone else that is more popular used it before they did? We find whiteboard storytelling awesome and best fitted to get our message across, and we knew that many people will compare us to asapSCIENCe and minutephysics before we even started our first video, but we felt that it shouldn't stop us. Hope this rationale helps you clarify a few things about us.
In tandem with ketosis, I've found faster cardio to be a usefull tool, especially if you are doing intermittent fasting , you do you workout in the morning, reap all the post workout burn, eat in the evening, and generally feel pretty good, albeit I do occasionally supplement potassium using salt substitute in my water
Completely not true. Muscle wasting does not occur after a few minutes of running, not ever. What about fat stores and ketosis, no mention in the video?
This is how i do fasted cardio 1 eat breakfeast 2 go to school or work 3 dont eat ANYTHING while doing this, but remember to stay hydrated 4 go run and after your run is over eat lots of food 5 see those results
just a cup of black coffee without sugar and there youve got the energy! actually a caffeine pill works even better. Im sorry, i like your videos but i cant agree with this one. On an empty stomach I have a way greater resistance and stamina.
Same here! I feel so sick and unmotivated if I've eaten before I do cardio and I've actually been very close to throwing up if my stomach has anything other then water before I run or do cardio.
I don't think I can believe this. Your body is more than willing to burn the fat that's on your body as fuel rather than your muscles or stuff in your liver. From what I've been told by other people, fasted cardio allows your body to burn the fat that's on your body for fuel instead of burning the calories you just took in, and if you do it in the morning that means your workout burns the fat on your body instead of any food so it means any extra work you do throughout the day, that's what burns the calories you intake through eating on that day. Some of the strongest people I've seen actually do fasted cardio so if this was true it wouldn't actually work. This is probably old school info, and not from real true studies as of late.
by this logic when my fire goes out i should put my furniture into it instead of my firewood, no offense but i think our bodies are a bit smarter than that
I eat a bowl of cereal, 2 toasts with a glass of orange juice before my morning jog (10km) and I've been stuck at 150lbs for the past 8 years. Losing weight isn't about how little you eat but how much you eat vs how much you spend.
I had great success with fasted cardio. I use that cocktail to help me out during the session. Also, I think you should do intervals for one session and slow and steady for another session.
Not all calories are the same though. Eating 1000 calories a day of desert is not at all the same as 1000 calories of fatty foods/protein. Your pancreas does not see them the same way
Fasted cardio is great you should just not give up on things this easily. If you wanna lose weight and the performance that how long you run does't make any difference. Workout in a fasted state and be consistant .
Not quite accurate. If you did a better research you'd see that fasted cardio in a low intensity (a intensity that allows you to walk and keep a conversation without running out of breath) actually shows a very low amount of muscle as energy source and it is a really good form of cardio. It is not magical and IMO it is not better than any other cardio, but is IS effective. Search for Eric Helms, for instance, and you'll see what i'm talking about. Cheers!
The same Eric Helms that thinks any type of timed feeding is ridiculous and does nothing special? The same Eric Helms that sees better results when taking BCAA (insulin spiking) or CHO pre-cardio? You sure you're interpreting him correctly?
PictureFit I am. Time feeding doesnt really matter and you know it. At least for natural lifters, it will all come down to weekly calories. And see, I never said that fasted cardio was the best type of cardio, but saying it doesnt burn fat or that it just burns more muscle mass is just stupid and outdated. I know you need carbs to be more effective when it comes to burn fat. But the thing with fasted LOW intensity cardio is where those calories are coming from (NOT muscle), but mostly directly from FAT storage. In the end, it will be just as good any other cardio, perhaps less effective than some (HIIT) but a useful tool nevertheless. Cheers.
+Alexandre Never said it burned more muscle mass. Said it had chances to do so based on length of intensity. Never said it didn't burn fat. Also has chance to do so. I go by the studies so refute the studies if you like. If there are new current studies, then you're free to show me. I haven't read about it in a while. Other than that, I don't advocate time restricted feeding over simple calorie expenditure. I don't care if people choose to time their meals as long as they remain a proper TDEE. Why did you reference Eric Helms when his work doesn't reflect your beliefs?
He does, to some extent. The only reason I mentioned him was because he often mentions that you don't go in a catabolic state (in the muscle mass) that fast, I mean, of course during certain periods of the day you are more catabolic (let's say during your workouts) than anabolic (sleeping) but overall, providing that you have a decent meal plan and you are not fasting for days, fasted cardio alone won't harm you at all, at least not if done properly. But hey man, I really like your videos and all the information you pass along to other people, keep up the good work ! Cheers mate!
Being on a fast is the definition of going into a catabolic state. Catabolism doesn't start with proteolysis. It is simply one of the results of being in a catabolic state. There are different functions and activities you can do to either attenuate or increase catabolism. Even if you omit the whole "catabolic" muscle breakdown from the video, fasted cardio can still be harmful. Eric Helms says that performance decreases when exercising in a catabolic state. That's something I would say to be "harmful." Honestly, if you enjoy doing fasted cardio, then do it. There's always going to be people that enjoy something just because they enjoy it. And if it works for you, then great. Personally, I don't stand in the way of research just because "it works for *me.*" Best wishes.
Why is it that muscle is so quick to break down to form energy? Usually we learn that carbohydrates are most common to break down, followed by fat. Proteolysis was sort of a last condition kind of thing.
Burpees are literally one of the best exercises to burn fat. Simply because its very intense and makes use of a lot of muscles. Its great to integrate burpees into your HIIT program.
So, my personal experience with working out fasted isn't with cardio, but with weight training. And, I've noticed that, so long as I control what I eat (weight training makes me so unbelievably hungry!), I can lose weight fairly quickly and even see improvement in my lifts. Fasted or not, the key to weight loss is still going to be in the kitchen, as, unless you are an elite athlete, it's always possible to out eat your exercise. But, with that in mind, whether your body will be willing to tap into muscle mass during fuel during your workout is also going to be heavily dependent on what you are doing.
Yeah after some time he found loyal Stacy who accepted him as who he is and when fit Fiona got fat cause Jerk Chad cheated on her and tried to go back with him he laughed at her as he and loyal stacy went to the gym before going to their date.
I want to lose weight and especially my stubborn belly fat. What I've planned is the following, just confirm this for me if it would be helpful in the long term: 1. 2 Bananas & Green Tea, 30 minutes before working out. 2. Full body, circuit-type, lifting and strength workout. (After 15 minutes walk to the gym) 3. 4 Egg Whites (Boiled) immediately post workout 4. Chicken, Broccoli, Brown Rice, Spinach, Celery, Black Beans, 2 Yolks (Boiled) - 1 Hour after workout 5. 1/3 of Meal on Step#4 at 5-6 PM. 6. Fasting for 12 hours 7. Repeat
Our body don't break down muscles when we are hungry for only few hours. In the first day, our body try to use carbs, then fats. If we couldn't eat for more than 3 days, then it began to break down non-essential muscles. Resistance training is telling our body which muscles are essential muscles.
The reason people still see results fasted is because when you do Cardio, which is the same as saying Aerobic exercise, your body uses oxygen (you can still talk, etc.) and that means your body has the elements to start lipolysis. this means when you do Cardio or Aerobic exercise (With oxygen), your body uses approx. 80% fat and 20% your glucose, food, glycogen reserves. It does not matter if you eat before, while doing aerobic exercise you still burn more fat. Now the whole thing changes when you are doing Anaerobic exercise (very fast jog, running, max Vo2 and weight lifting), because it means "without oxygen" your body cant kick lipolysis smoothly as before, it needs to ferment, in this case the fermentation process is called glycolysis, which means going from glucose to pyruvate and generating ATP, your body can also use lactic acid and some amino acids (which 10% comes from your muscles, catabolism). Try it for yourself, eat more proteins and less carbs (eat salads, you can eat 1kg if you want and you wont even reach 100grams of Carbs), go to the gym all the days from mon to Friday, at some point you will feel dizzy, with less energy, that is hypoglycemia. Also, Gluconeogenesis is not that fast and it wont replenish 2200 kcals of glycogen in less than a day, so I'm 100% sure that if you restrict carb intake and you go and do anaerobic on a fasted state, you will have a very bad time. In cardio does not matter, because the preferred energy is fat.
I like to have some bullet proof coffee or at least an avocado before a morning work out. Fasted cardio makes me think of food the entire time I'm working out and I don't enjoy it lol
Personally, I've had a pleasant experience with fasted cardio. When I started two years ago, I had never been a runner and started running one day. Ended up losing 28 lbs in 3 months, and went from 0 running experience to placing third in my first 10k. For longer distances, you need some carbs to keep going, but I can definitely go for 1-2 hours fasted at a sub 8 minute mile pace. Though now I only do fasted cardio 3 times a week or so. It definitely has its place, but carbed cardio does too, for higher intensity or longer efforts.
Well as a runner I found out for myself that eating nothing doesn't make me feel weak(er), I only eat something before my morning run if it's a long one. The greatest benefit of not eating before is not having to stop bc. of toilet problems...
I took some nonbro science course but I certainly didn't pay as much attention as you guys here have. I'm 5'11" 215 pounds now, 31. I was 320 about two years ago. I strength train and do aerobic workouts. 24 min 5k, 54 min 10k... my brother did a jogging only and a strict fasting every night diet around 270. He just caught up to my weight but his fitness is relatively crap. I do realize that I can over work myself if i dont generally eat enough and I do lose muscle in those instances. The best compromise for me is doing strengh workouts prior to running and just eating a little more. It works well generally. I can run ok in the morning but it is slower than the afternoon. If I skip lunch and run like 12 hours after breakfast I suck pretty bad. I prefer to stuff my face and to do my little lift before cardio routine. It has been a struggle to advance in the two areas simutanouesly but I'm slowly getting there. Going to 175 💪
I did cardio at the end of a 36h fast. I was able to run ~1/3 of the distance I used to when fed. Turns out the problem wasn't so much low energy, but lack of micronutrients. During my next fast I took a multivitamin and a multimineral during my fast (which you can do cause it doesnt contain any calories), which increased my running distance by 100% compared to the no micronutrient fast. These days I still do a 36h fast every week, but do my cardio ~12h in. This enables me to run a longer distance and also deplete my glycogen stores earlier thus improving the effectiveness of the remaining fasting time.
That has to be the biggest amount of rubbish I've ever heard the human body doesn't even work like that so I skip a certain vitamin for a few days and my body doesn't function wow your special have you actually ever read a book ever???
Piece of advice for anyone watching, go watch Andrew Huber man break down fasted cardio. Much more detail on the effects down to a cellular level. Including insulin spikes etc. also should be factoring in that eating first thing is triggering your dopamine reward system without having to put any work in. You want to be associating hard work with dopamine spikes so fasted cardio is a good way to do that
Hey picturefit thanks for the cool video. One thing I have to disagree on though is what you said about the moment your body starts breaking down muscle tissue. In fact that strongly depends on the intensity of work you are doing. When your bob is walking or jogging on a low intensity the liver will start breaking down fat cells for energy. It will only start breaking muscle tissue if bob works his body over a certain intensity, since his liver thinks it has to provide a lot of energy fast. Breaking down muscle does that while breaking down fat only does it in a small amount. So what I'm saying is that fasted cardio is in fact better than regular cardio when you're going on a low intensity. On a high intensity everything you said is correct. :)
Actually, the reverse is true. At a lower intensity, your body has the time to metabolize protein if need be, granted it's not that much. At a higher intensity, the demand for energy cannot be met fast enough with protein breakdown. After all, out of the three macronutrients (4 if you count alcohol), metabolizing protein is the slowest and inefficient method in getting energy. The problem with higher intensity during a fasted state is the lack of proper anaerobic compounds, which means you'll tire quicker. Yes, you can adapt to it over time, but that's another subject matter. Low intensity cardio to a certain degree will utilize more fat, just like any low intensity cardio in any state, but anaerobic energy is also important.
PictureFit hmm as far as I know your body doesn't metabolize a lot of protein in the aerobic state you are in when training on a low intensity, the body mostly uses fat cells. When you train on a low intensity your body is not in an anaerobic state, only when you increase the intensity. That means even if you eat before the workout the body won't use it when u r in the right intensity. That said the intensity has to be really low but thats what I mean with low intensity :)
Hey I went back and did some research and you're absolutely right. My apologies for misinterpreting your info! In return for my silliness, I sent 5 of my workout buddies a link to your Creatine video (which is by far one of the best on the subject for length and information)! Hope your doing well and happy gainz haha
Never apologize for any stance you take, even at the end you find that it might not be the right one. I rather have people that are insistent on making sure everyone else get the right information even if it's at the cost of making me look like a fool. Of course, my job is to make sure I do my research to avoid looking like a fool in the first place. Any critique you have, I'm open to discuss. And thank you for sharing =)
+PictureFit that's really cool of you man! I'm more apologizing for the way I said it than what I said. I really want your channel to grow -it's pretty awesome!
Ryan M And what you said has every right to be said. I completely understand that fasted cardio, in many ways, can work for somebody. I'm more challenging the way that people are trying to promote it. Does it contradict my IF video? I would say no, because IF is about being in preservative state WITHOUT cardio factored in. Cardio will induce hormonal changes that can be exacerbated by fasting. HIIT cardio and resistance training, however, promote responses that work in conjunction of IF responses (muscle preservation). There's many other things I can point out, but that's the gist of it.
+PictureFit Okay that makes a lot more sense. I've just seen a lot of people who normally have sound fitness advice become very opinionated when it comes to trends or fads. IF is really becoming trendy again so a lot of people are trying to combat this by overplaying the negatives in my opinion... But factually, what you are saying seems to make a lot of sense! Thanks for taking the time to educate me!
I've broken PRs lifting while fasted, but I've also felt like shit, so it's hit or miss. Best thing I've found is to have a small - tiny even - snack, preferably a fast-acting carb. I have 2-3 dates and a coffee. Works wonders. Then I eat a big meal after.
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i came here to learn now im just feeling sad over their break up
Yeah. It sucks that he had to have his left leg amputated too 1:12
THATS SO TRUE!!!! xDDDDDDDDDDDD
I feel ya brother
poor bob, he still have markiplier though..
here, have a hug. don't worry. bob will be happier now he got rid of this disloyal bish
i am sorry but thus whole video i wasnt even paying attentio and just pissed that fit fianna left rob just because he gained weight wtf.
thought the same hahaha
She only wanted his looks
Fucking Fit Fiona.
Bob*
It's all good though, cause Scotty doesn't know....LOL
I did fasted cardio for 6 months, and went from 280, to 220, with proper nutrition. To this day I do fasted cardio first thing in the morning, weights in the afternoon, and I’ve gained hella muscle, and lost hella fat.
Nice!! I'm on that same path along with intermittent fasting..
Yeah I’m getting back into fasted cardio … used to be almost daily and when I did that I was beyond shredded
thank you for this comment
The maker of this video is lying.
That’s my plan 👌 good to hear
Fasted cardio really worked for me on shredding the last 20 pounds. I did not feel light headed or weak during my jog. If anything , I actually feel more energized and lighter on the duration of the cardio.(I do this right after I get out of bed) I find that after I eat , I always feel sluggish and that effects my performance. So therefore I'll will stick to whatever works.
Idk when I do fasted cardio I can go on forever but if I eat anything before I run I can't go for more than 15 seconds.
isaiah nguyen try letting your food go down first?
Ismael Ochoa idk man Like id eat something small like a fiber bar at like 5am and then go running an hour later and i'd be out of breath with in seconds but if I go fasted I can run forever I swear. I discovered this way before I even heard of fasted cardio.
same
Maybe ur body is using up most of its energy to digest the food?
Same
With all my respect but muscle tissue is not used as fuel for energy that fast.
This happens only when you fast for long periods like 5 days without food.
I'm not an expert but in all other videos and all other articles are saying that.
Stojan Peshov even after 5 days of fasting u wont burn muscles. If u are over 26% bodyfat u can go much longer than 5 days. I fast once every 2 months and i last 8 days, the second day is usually the worst but after that hunger goes away and i feel as if i just drank my protein shake but the eighth morning i jist cant stand the hunger and ill have the biggest breakfast u wouldnt even dream of
Classy Highlights your weird lol
Yea the guy who made this video is a dumbass 😂
I feel bad for Bob...
Thank you. :[
Here's a great diet plan for losing weight if you're interested: HootFat.com
Man you didn't talk about fat, you make it sound like fasted cardio just makes you burn muscle, once glycogen stores are depleted the body goes to the fat reserves FIRST, IF your cardio is too intense and for too long your body cannot process fat as fast and THEN it starts catabolism. Im not defending fasted cardio as a superior method, but it isnt inferior either, at the end it all comes down to calories in vs calories out, however if fasted cardio is convenient to your schedule then go ahead and do it, just keep it a low intensity, you will not lose muscle.
+Lorenzo Rey Camejo You're right that fatty acid beta oxidation increases in response to liver glycogen breakdown and increased glucagon levels, and argumentatively it can be said that it's preferentially metabolized over amino acids. However, the research shows that fatty acid mobilization occurs just as much during a fed state. On top of that, during a fed state cardio, muscle catabolism occurs at half the rate as fasted state. Essentially, the body is still breaking down fat while maintaining more muscle mass when eating before cardio. As far as intensity, fed state triumphs again simply because of the capability to perform at higher levels through supplementary glycolysis (glucose turns into energy), which in turn burns more calories and has a higher afterburn effect. Ultimately, you are right that it all comes down to calories in and calories out. Regardless of exercise method, if the individual is not at a caloric deficit when TDEE is taken into account, no weight loss can occur.
+Andre Hirata Your point of lipolysis and low insulin is taken, there is definitely a relationship in that effect, but things change once you start exercising. Eating before exercise will definitely flip insulin levels up and glucagon levels down, however, it's not a direct inhibitor of fatty acid oxidation, the actual USE of fatty acids as a fuel source through metabolized acetyl coa. That's going to occur with increased levels of catecholamines and other stress responses, including the growth hormone you're mentioning. Maybe the point of muscle catabolism might have seem too far-fetched, admittedly the amount of catabolism that occurs during a fasted exercise isn't all too significant. But let's not ignore the studies that directly experiment fasted cardio against fed cardio, and all signs consistently point back to fasted cardio's irrelevance in weight loss and decreased fat mass. At the end, they're yielding the same results without added benefits of increase performance, which is a KEY factor in inducing glycogenonolysis and beta oxidation. The more intense and effective you can work out, the more calories you will burn, in turn invoking higher levels of weight loss and fat loss.
Your right man I do fasted cardio but I walk for an hour in the morning I get great results so far keep the muscle burn the fat
+PictureFit this in depth information is actually more what Im looking for. I read some research but it's not my field (at all). This video portrays an untrained individual but what would you say about fasted cardio with low-intensity steady state cardio for a trained individual, while suplementing with BCAA's?
Yes, even in trained athletes performing fasted cardio, their results were similar regardless of fasting or not. BCAAs play a larger role in muscle protein synthesis rather than cardio per se. It does have muscle preserving properties that might lend help with attenuating muscle breakdown, but I cannot say for sure.
This video contradicts the other video about intermittent fasting. In that video, he says fat stores are used for fuel when exercising in a fasted state. In this video, he makes no mention of fat stores being available for fuel. Here, he just says it's either carbs or muscle.
That's IF without the added low-intensity cardio. When you start increasing your demand, that's another different story.
Scwurt it all depends on what level of fitness you are on. In the beginning you will need some source of energy but when your advanced you can I.F. get the Fasted Cardio results your looking to gain.
Ketones dont kick in until your glygogen stores are depleted from your liver. Thats not gonna happen just from skipping breakfast. It will take days.
PictureFit so what about low intensity fasted cardio with some bcaas for energy??
in this regard, you will start burning your adipose tissues. It will break down to 1) free fatty acids to be utilized by the heart and to 2) glycerol that goes to the liver to become a part of gluconeogenesis (producing glucose from protein and fat).
But before low-intensity cardio, u need to burn most of your glucose in blood and glycogen. In order to do so, u need to do high-intensity cardio for like 20-30 minutes (even after 8 hours of sleeping). After that do low-intensity. For instance: 20-30 medium paced jogging + 20-30 minutes of fast walking. Or another method (i'm currently doing this one): HIIT running: 20 secs sprint + 40 secs jogging + 2-3mins fast walking. Do 8-12 cycles = 24-48 mins of whole cardio. U develop muscles and burn glycogen by sprinting, utilize lactate and burn fat by jogging and walking. IMHO it's the best way to do cardio.
Fasted cardio works best if you combine it with intermittent fasting
xantiherox how bout fasted lifts???
Yep also being naked helps to
This actually worked for me I have lost 20 pounds since January
Brainjock I don’t really need to eat a lot
Brainjock lmao stfu
I'm sorry but this contradicts everything I've read and saw in multiple places on the internet and my own personal experience, evolutionary the body should prefer to burn more fat mass as opposed to muscle, it makes no sense if you needed to run away from a bear while you're starving that day and your body decided to eat away your muscles! fat is the energy reserves remember?
As for my own personal experience, I have been doing a fasting cardio for over 4 months now, I get an early dinner and then run a bit late in the morning (so +12 hours fasting) and I can run much faster and much longer when I do it on an empty stomach than if I skip the morning routine and go for an evening jog, I lost most of my excess weight but that's from a combination of eating more healthy and exercising over the past year. I also didn't notice any drop of my muscle size even though I've been doing a bit less resistance training lately.
Running at a high intensity is different than steady state cardio.
The drop in muscle can be a bit minimal and not something easily noticeable right off the bat.
You're free to provide evidence and research to the contrary. Not doubting you, but understand that I'm providing what the research is saying.
I wouldn't call jogging for an hour a high intensity workout, yeah I do a couple of very fast sprints in between but on average I run at 10 km/hr for an hour.
and yes that's my point, the body does eat away at the muscles its not using at that time to cover up energy demand , but fat should be the main source.
I like your channel ,but I disagree on a few things like also the Paleo diet, you didn't mention that some research indicates that animal protein actually causes a load on the kidneys, not to mention that restricting beans intake is a bad idea as they're very healthy.
for reference you can check out nutritionfacts.org or their TH-cam channel, he always lists a few studies and discusses them.
cheers and keep up the good work :)
High intensity referring to you bear example.
If you do fast sprints, the catabolic effects do not apply the same way as shown in the video.
Fat is the main source, agreed.
Not a fan of Paleo, but not against people who follow it. Just outlining it for what it is.
And thanks =)
Ah yeah ofc you're absolutely right with the bear as I'd probably want to run as fast as possible for dear life xD
And yeah it switches to the Anaerobic pathway in that case if I'm not mistaken.
Cheers ^^
PictureFit so what is high and low intense cardio? Just for clarification :)
But doesn't your body burn down glycogen, fat THEN muscles?
+Peter2kx Afaik yes
Then why do we get skinny fat from a lot of cardio?
+Joshh Fujitsu We don't... People get skinny fat from eating too much, being genetically predisposed to having more fat appear on their belly and lacking muscle growth. You don't just become skinny fat because of cardio haha
I don't agree with you. A lot of steady state cardio burns much muscles and fat. That's why people get skinny fat.
+Joshh Fujitsu Not true in my opinion. Those two phenomenas are unrelated. You will not start burning muscle from short low intensity fasted cardio (from what I've read). If you do way too much cardio that's one thing but you don't become skinny fat if you're in a caloric deficit... You just become skinnier. But I see your point
I'm doing fasted cardio, I dunno if it's my hate towards my Ex that keeps me going or something else. It works for me so far. I've use studies from your videos and combined it with another Vlogger that I follow and so far 15lbs in 11 days. So thanks regardless.
Which v logger ? Plz share
I've been trying out Intermittent Fasting (16/8) for over a month now and I train fasted by the end of my fasting window. I've lost 14 pounds so far and I actually gained a considerable amount of muscle mass by doing HIIT (high intensity interval trainings) jumping rope and doing some calisthenics (push ups, burpees, squats...). What I learned from doing research and from my own experience, your body only burns muscle mass if you don't train your muscles. If you do some weight lifting (or even calisthenics) you're telling your body that you need to maintain those muscles and build even more. Intermittent Fasting also increases your testosterone levels, and testosterone helps protect lean muscle mass. So, I'm positive you can train fasted and burn lots of fat without losing lean muscle mass, as long as you do it right. Bottom line, do your research try new things and find out what works for you.
Your body does not utilize muscle glycogen stores when liver glycogen stores are empty. Fat, located in adipose tissue, is utilized as a fat source. As for the muscle breakdown, this does not occur in such a short period of time. This usually occurs during prolonged starvation.
I was thinking the same you have to be a long time without food that your body starts eating muscle what the f***
I’ve been doing fasted cardio for 3 months now, I’ve lost about 28 pounds soooo maybe what ur saying is slightly inaccurate
3:40
You didn’t watch the video fully.
U probably have lost ur muscle mass then. And trust me, that might possibly be the last thing u would wanna wish for.
@@mistake.journal how ?
@@flavyutomo4029 When ur in a fasted state, your body has no calories to use for energy so when you burn them, your body has to either use fat, or muscle for energy. But from what I’ve heard, your body burns muscle quicker for energy so I think your body uses that first, or at least more then fat.
@@overonix7559 fat is stored energy. As soon as your body switches over into a fasted state, your body turns to burning fat for energy. It’s that simple.
I've been doing fasted cardio for a month now and it's really helped with shedding my fat.
hoptop77 fat has never been my problem but i eat big at night a lift in the morning right after coffee. I slowly put on weight, stay lean, and get stronger by the week.
What kind of program how?
I cant jog with something in my stomach. Even a glass of water. I feel too sluggish
Don't listen to this video. If you're more than 12-15% body fat, and you're going through the agony of doing cardio to lose body fat, fasted cardio is the way to go. Your body has all the energy it needs on hand stored as body fat. But if you just love doing cardio for the hell of it and are trying to see how far you can push your body and don't care about fat loss, then eat before. Plain and simple.
+derek dunbar We do our best to provide the most accurate and recent information through studies and research. If there are any studies that you would like to put forth contending what's been found within the video, we are more than happy to amend the video if the studies are indeed reputable.
+PictureFit And your references are totally unrelated articles from 1975?!
The part about muscle catabolizing is quite frankly false. Unless you have some insulin issues. By the morning your body should have flushed out all of the insulin, and should have gone into burning fat for fuel.
Insulin is released when you have a meal. Insulins job is to make you store energy in your fat cells. Insulin is released most when you consume sugars.
When you do a fasted run, all the insulin should have been flushed out of your body, and your body should be in fat burning. That fat burning should mean you have plenty of energy to do your runs.
Here is the kicker though. A fasted run doesnt effect your energy levels. Its the fact that the only way to do a fasted run is to run in the morning. In the morning, your body still is not quite active. Most importantly, your breathing is inactive. So essentially, you do have less energy in the morning, but not because you havent eaten.
This video is spreading false information. Fasted running is a great way to burn fat. (not lose weight, as losing weight is mostly about calories and managing your insulin)
no no no
i do cardio and lift weight fasted. no muscle were lost. been doing this for 3 years, i look my best in 10 years.
should have completed the video before jumping
amro abdulbade I totally agree with you I'm making gains while fasting
Yes the same here all my weight training is while fasted, but when I tried to do cardio, that totally drained my energy.
I lost 100 pounds in under a year fasting with cardio. It all comes down to consistency.
I wanted to get really thin last year and loose a couple extra pounds for the fun of it. I was running 12-18 miles a day while fasted and I saw considerable weight loss. It was also extremely difficult since I was always exhausted and had almost no physical strength. It worked for me but I have to put a much greater emphasis on doing strength training whether it's free weights or calisthenics so that I don't become incredibly weak.
You would have to be starving for over 16 hours, and have very little body fat percentage, and work out/do cardio for many hours before your body goes into a catabolic state. If you have a moderate to high body fat, your body won't go into a catabolic state. That's why you only do 25 to 40 minutes max of steady high intensity cardio, and then you eat after a little while. The only time you need to eat is before lifting heavy or going on a long run/marathon.
+Ana Lozada I've heard so many sides of this argument that it's quite exhausting. Ultimately, I feel that "playing it safe" is much more sensible than relying on heavily disputed science.
+PictureFit it all depends on the type of person. Genetic make up makes a huge difference. According to my experiences, fasted cardio works wonders for someone that has metabolic damage/adaptation, and have stubborn fat on some areas. Not everyone needs to do fasted cardio. Some peeps don't even need cardio at all or very little. And some need a lot of cardio whether is fasted or not. I find it that works best for older peeps (30 and above) because metabolism drops after 30 and fat storage increases. Scientific studies are never 100% right. Years of experience is what teach us what works and what doesn't. I'm part "bro-science" and "legit" science.
+Ana Lozada 100% agree! You tell em'
+Lexi Served Daily 😊👍
Ana Lozada it depends lol
You forgot to mention that allong with phosphocreatine, muscle glucogen, liver glucogen, blood glucose, free blood aminoacids and fat are utilized before muscle katavolism (muscle aminoacids) will take place.
I run 2 miles every morning on an empty stomach. I feel fine. It all depends on your body.
+dangeroussak Yeah, I have no problem with Cardio in a fasted state either. Weight training however is hard for me. I need to have eaten some hours before to do it properly.
I personally only do fasted cardio for like a really short amount of time just in order to wake me and my body up which, I think, is just a great way of starting your day.
Same :)
as if ketosis doesnt exist. this video is incorrect
Dopamine Fiends it is 100% accurate in what it says, I've experienced it myself. However it's wrong in that it omits the huge and significant fact that once your body adapts to burning fat for fuel after a few days or a week you will have (most of) that energy you'd normally get from carbs.
Fast should go down first not muscles
The body does not go into ketosis till around the 3rd day when all glycogen has been depleated with diet and some exercise. So in theory, this video is correct to a degree. The body will start eating muscle if it's a high intensity fasted cardio. Keep it steady and slow, and only the fat will go.
this is beyond misleading. when you are keto adapted your body burns ketone from body fat for energy. just look up keto ultra marathon runners. I have lost 40 lbs since February fasting everyday. doing fasted cardio, only eating carbs post weightlifting. horrible video.
This is exactly what I'm doing to lose weights. Lost 18lbs in the last 2 months being on a caloric deficit and fasted cardio. Was losing over 2-3lbs/week, until i got lazy for the last 2 weeks lol. Getting back in it now.
I'm aware that I'll be losing some muscle mass along the way, but figured its easier to get back muscles than losing weight (for now).
This vid does make it seems like fasted cardio will affect your muscle mass right away... but your body actually go for the stored fat/energy first.
Ah, ok. So I've been doing intermittent fasting for about two weeks now and I'm seeing really good results and feeling good - but I did have a regular exercise routine before hand. Thanks for the info.
sounds like big Bob is on the yo-yo train, and still hasn't found something consistent to do.
Joggins is a terrible way for a fasted cardio. you have to pick a very maintainable cardio pattern and make it your life style. 25 min moderate intensity walk around the neighbourhod is all you need actually.
Consistency is EVERYTHING.
fasted cardio is effective for me, just do it regularly, eat good food, well hydrated, do weight training and have a good sleep 😀
Nice, informative video with exciting illustrations. Keep up the great work!
+TheGrimReefer Thanks and will do =)
The real problem: Big Bob was running too fast. Had he run at a more comfortable pace, the body could have done what it was supposed to do: Burn mostly fat for energy.
Here you go I was thinking that also it's unbelievable burning muscle wow
hey , in the previous video of intermittent fasting you guys mentioned that epinephrine harmone is released that prevents muscle loss . But here you say catablysis that breaks down fat when you excercise or run ?
yeh, could you please answer +PictureFit ?
I do fasted runs. My overall goal is to gain weight.
Fasted running has nothing to do with overall weight gain or loss.
A lot of bodybuilders do fasted runs, to keep their body fat percentage down. If fasted runs would mean muscle loss, then bodybuilders like The Rock would not do fasted runs.
I can not believe how false this info right here just is.
Yes, the scenario brought as an example is quite realistic. But the explanations behind it are absolutely false.
rist98 I agree!! this video is straying people away from a very effective and easy weight loss regimen!
Max Yeah. Again. Not really a weight loss method, but a fat loss method.
Yeah I think you're right I'm also a bodybuilder and I do my 3 Mile Run every day after training 2 hours and not eating for 16 hours
I actually started running after a break up too. By the way, fasted cardio isn't bad. Running with empty stomach feels lighter. By the way, I ran a half marathon fasted cardio this morning.
What about a light thirty minute walk in a fasted state? I heard that burns fat better.
Sounds good to me.
try cycling
Walking at a -15% incline will burn 55-75% more calories and engages major muscle groups in your legs more than if you walked on a flat surface.
Though not as effective as HIIT, it's still a great/manageable habit for a long-term, healthy lifestyle.
What about if I'm keto? Won't I have more energy to use instead of my muscle? Plus I'm intermittently fasting.
I don't recommend fasted cardio for someone who has not been consistently eating a balanced diet before hand. just do regular cardio and eat properly first then go fasted. there are certain things some people just shouldn't do but that's where a good trainer would come in handy.
Echoing this a bit more, it's also important to not just go from a "proper" diet and straight to a fasted exercise. You need to adapt slowly.
Should i workout in a fasted state or it will break down muscle ?
Adi it depends on what you're trying to do. fasted cardio is good for a fat burn but it can break down muscle if you do it too much and /or if your diet isn't supporting your level of physical activity. I'm a body builder so I do more fasted cardio during competition prep. closer to show I lose a small amount of muscle. during off season i only need to do fasted cardio two to three times a week just to maintain a desired body fat % I don't know what all else you do to stay fit so I couldn't tell you how much fasted cardio you need to do. you could probably just do regular cardio in the morning and be fine.
Adi you can workout in a fasted state and no you won't lose muscle
The body will burn the stored fat before it eats into muscle. That’s what the stored fat is there for.
This was fun and informative video!
+vrstovsek Thanks! Glad you liked it!
Wow. Another awesome video! Great job!
+slatterdanne Thanks!
+Picture Fit Thanks for the vid. What about not eating before weight lifting?
Dont listen to this bs everyone. Ketosis For the win
thank you so much I love your channel it simplifies everything and it doesn't take a lot of time to watch I will say I've been training for a 5k recently over the course of the last month I created a program on my channel and I've been using it I think I'm probably perfectly fine I'm in the last week of training I have ran up to seven point six miles in one continuous run which to say the least I think it is perfectly acceptable for my 5K LOL but to speak on the whole idea of fasted cardio I try not to eat within an hour or two before going to a run but I did notice yesterday I ate right before my run probably about 20 minutes a pretty large protein and vegetable meal and I didn't cramp up like I thought I would it was actually a pretty easy run and it was a 5K I was impressed and I think you're right it was really nice to have that extra energy for my run again thank you so much for your videos their simplified and awesome Graphics have a great day
I did a one month test in October to see how it affected muscle growth. (Specifically Arms).
Skipped breakfast for most days ex: mon-f.
My max bench at start was ~40
At the start of November my max increased to 45 (I could bench it at least twice b4 dying lol). So it worked. Lost weight and gained muscle.
"Fasted Cardio" seems to work for me, doing it once every 14 days. I do some sport regularly/almost daily (jogging, Judo, aerobics); every second week or so, I start by eating little in the evening, little in the morning, and then do - instead of lunch - a run (jogging) at lunchtime. I don't feel any hunger then, and my body feels sufficiently filled up with energy, I can do the distance - around 15 kilometers or more (without much food in the 18 hours before - including the sleep phase -, but not without no food, always with some small "sugar")
The fascinating thing is that the "impact" effect seems to last for some days, I feel it triggers my fat metabolisms even hours or days after the event. So I eat normal (not heavy) all days, and I have this extra day now, where I go running on an empty stomach, at slow speed (from 5.5 down to 7 minutes per kilometer) but at great distance (for around 2 hours or more). After the run, I am really low on sugar (blood-sugar), so I start eating normally as soon as it feels alright after the run. I was really fascinated to realize that it works - for me. (I lost in average around 90..95 grams/day in the last few weeks, given all other measures/effects combined)
This is BS. Fasting doesn't work that way. Do some research besides broscience. With that said, I love your videos! PS: Try looking into INSULIN levels instead of calories to proper inform your viewers about losing (and keeping off) weight.
What makes you think I didn't do the research? Are the links in the description all just fake information?
fake news
Big Bob should try having BCAAs before his fasted training!
That's not a bad idea!
This video is giving false information. In a fasted state combined with cardio your body breaks down Glycogen and then uses the fat reserves as an energy source.
Great video. Well done Steven!
Are you guys affiliated in anyway with asap science?
+Jim Key No, but we love their work!
+Picture Fit
and we love yours! :)
+Picture Fit do you really need to copy their animation style and even the cadence of the narration voice? It seems a bit like you're ripping them off
+Jim Key Our focus is purely health and nutrition, while theirs is general science. Are there parts in our videos that are inspired by their work? Absolutely, we think they're great and want to learn from the greats, but we approach it specifically with health and fitness along with our own writing style and drawing approaches. There's no one formula that we're trying to emulate but our own. As far as animation style, as some have pointed out, whiteboard storytelling is nothing new and is simply a creative tool. Would you think less of a painter that uses acrylic paint just because someone else that is more popular used it before they did? We find whiteboard storytelling awesome and best fitted to get our message across, and we knew that many people will compare us to asapSCIENCe and minutephysics before we even started our first video, but we felt that it shouldn't stop us. Hope this rationale helps you clarify a few things about us.
Thanks for the support!
In tandem with ketosis, I've found faster cardio to be a usefull tool, especially if you are doing intermittent fasting , you do you workout in the morning, reap all the post workout burn, eat in the evening, and generally feel pretty good, albeit I do occasionally supplement potassium using salt substitute in my water
Completely not true. Muscle wasting does not occur after a few minutes of running, not ever. What about fat stores and ketosis, no mention in the video?
This is how i do fasted cardio
1 eat breakfeast
2 go to school or work
3 dont eat ANYTHING while doing this, but remember to stay hydrated
4 go run and after your run is over eat lots of food
5 see those results
Fit Fiona left Big Bob just because he gained a few pounds? WoW I hope that happens to her as well when she's old and wrinkled
I love your videos, definitely subscribing!!
just a cup of black coffee without sugar and there youve got the energy! actually a caffeine pill works even better. Im sorry, i like your videos but i cant agree with this one. On an empty stomach I have a way greater resistance and stamina.
JoaniMaster man... i gotta go four hours after a meal or it's cramp city for me.
Same here! I feel so sick and unmotivated if I've eaten before I do cardio and I've actually been very close to throwing up if my stomach has anything other then water before I run or do cardio.
I am keto adapted I can go for hours without burning my muscles I'm a bodybuilder what the f***
I don't think I can believe this. Your body is more than willing to burn the fat that's on your body as fuel rather than your muscles or stuff in your liver. From what I've been told by other people, fasted cardio allows your body to burn the fat that's on your body for fuel instead of burning the calories you just took in, and if you do it in the morning that means your workout burns the fat on your body instead of any food so it means any extra work you do throughout the day, that's what burns the calories you intake through eating on that day. Some of the strongest people I've seen actually do fasted cardio so if this was true it wouldn't actually work. This is probably old school info, and not from real true studies as of late.
Considering the video is 7 years old and the studies were older as well, yea
by this logic when my fire goes out i should put my furniture into it instead of my firewood, no offense but i think our bodies are a bit smarter than that
I eat a bowl of cereal, 2 toasts with a glass of orange juice before my morning jog (10km) and I've been stuck at 150lbs for the past 8 years. Losing weight isn't about how little you eat but how much you eat vs how much you spend.
I love your videos, but this one is not correct. Do your research better.
+Peter Kehayov Okay
i cant have anything on my stomach when i run because ill get cramps and puke
As far as I know, the next energy reserve the body uses to burn after glycogen stores is fat, then comes muscle.???
yeah plus its more difficult to break down protein then fat.
I think after fet is protein
I had great success with fasted cardio. I use that cocktail to help me out during the session. Also, I think you should do intervals for one session and slow and steady for another session.
Calories in vs calories out is the key👌🏽
Not all calories are the same though. Eating 1000 calories a day of desert is not at all the same as 1000 calories of fatty foods/protein. Your pancreas does not see them the same way
@@sparkside217 in terms of nutrition
Fasted cardio is great you should just not give up on things this easily. If you wanna lose weight and the performance that how long you run does't make any difference. Workout in a fasted state and be consistant .
Not quite accurate. If you did a better research you'd see that fasted cardio in a low intensity (a intensity that allows you to walk and keep a conversation without running out of breath) actually shows a very low amount of muscle as energy source and it is a really good form of cardio. It is not magical and IMO it is not better than any other cardio, but is IS effective. Search for Eric Helms, for instance, and you'll see what i'm talking about.
Cheers!
The same Eric Helms that thinks any type of timed feeding is ridiculous and does nothing special? The same Eric Helms that sees better results when taking BCAA (insulin spiking) or CHO pre-cardio? You sure you're interpreting him correctly?
PictureFit I am. Time feeding doesnt really matter and you know it. At least for natural lifters, it will all come down to weekly calories. And see, I never said that fasted cardio was the best type of cardio, but saying it doesnt burn fat or that it just burns more muscle mass is just stupid and outdated. I know you need carbs to be more effective when it comes to burn fat. But the thing with fasted LOW intensity cardio is where those calories are coming from (NOT muscle), but mostly directly from FAT storage. In the end, it will be just as good any other cardio, perhaps less effective than some (HIIT) but a useful tool nevertheless.
Cheers.
+Alexandre Never said it burned more muscle mass. Said it had chances to do so based on length of intensity. Never said it didn't burn fat. Also has chance to do so. I go by the studies so refute the studies if you like. If there are new current studies, then you're free to show me. I haven't read about it in a while. Other than that, I don't advocate time restricted feeding over simple calorie expenditure. I don't care if people choose to time their meals as long as they remain a proper TDEE. Why did you reference Eric Helms when his work doesn't reflect your beliefs?
He does, to some extent. The only reason I mentioned him was because he often mentions that you don't go in a catabolic state (in the muscle mass) that fast, I mean, of course during certain periods of the day you are more catabolic (let's say during your workouts) than anabolic (sleeping) but overall, providing that you have a decent meal plan and you are not fasting for days, fasted cardio alone won't harm you at all, at least not if done properly. But hey man, I really like your videos and all the information you pass along to other people, keep up the good work !
Cheers mate!
Being on a fast is the definition of going into a catabolic state. Catabolism doesn't start with proteolysis. It is simply one of the results of being in a catabolic state. There are different functions and activities you can do to either attenuate or increase catabolism. Even if you omit the whole "catabolic" muscle breakdown from the video, fasted cardio can still be harmful. Eric Helms says that performance decreases when exercising in a catabolic state. That's something I would say to be "harmful." Honestly, if you enjoy doing fasted cardio, then do it. There's always going to be people that enjoy something just because they enjoy it. And if it works for you, then great. Personally, I don't stand in the way of research just because "it works for *me.*" Best wishes.
Fat gets consumed before muscle
BS ! check out Brandon Carter ... fasting is great for health. You have a great chanel :) but this info is incorrect
+MakoIIe fasted cardio*
hey, he's the doc, not me :)
fasted cardio. fasted cardio is exercising while fasting. did brandon carter fast and exercise at the same time, i don't think so.
yes
i've actually been doing this for about a month now, didnt know there was name for it, i'm yet realise significant changes
The uneven tempo of the background music irritates me...
+MrC0MPUT3R I have a feeling that a lot of things irritate you.
CMDR Phreedom That irritates me
lol
I really like your videos, I already know all of this but still like to watch them
+Sjoerd Haynes Awesome that you've already have some fitness and health knowledge. Is there any topic that you would like to see a video about?
Delete this video. The information based on fact, is all bs broscience
Sorry you didn't like it and you can call it broscience if you like. You're free to provide scholarly articles to prove otherwise.
Why is it that muscle is so quick to break down to form energy? Usually we learn that carbohydrates are most common to break down, followed by fat. Proteolysis was sort of a last condition kind of thing.
Is burpees cardio? Because I rather do that than jogging. >.>
Yes and it's a higher intensity than jogging
Go to an acrobatics class, that's cardio and it's a whole lot of fun!
Burpees are literally one of the best exercises to burn fat. Simply because its very intense and makes use of a lot of muscles. Its great to integrate burpees into your HIIT program.
My NameIs Tooshort . yes it is and you can also do burpees and pull ups,..... very good cardio, your heart will jump out your chest.. Lol
Mountain climbers is also cardio. And a great exercise at that.
So, my personal experience with working out fasted isn't with cardio, but with weight training. And, I've noticed that, so long as I control what I eat (weight training makes me so unbelievably hungry!), I can lose weight fairly quickly and even see improvement in my lifts. Fasted or not, the key to weight loss is still going to be in the kitchen, as, unless you are an elite athlete, it's always possible to out eat your exercise. But, with that in mind, whether your body will be willing to tap into muscle mass during fuel during your workout is also going to be heavily dependent on what you are doing.
did he finally got his gf or not?
Yeah after some time he found loyal Stacy who accepted him as who he is and when fit Fiona got fat cause Jerk Chad cheated on her and tried to go back with him he laughed at her as he and loyal stacy went to the gym before going to their date.
I want to lose weight and especially my stubborn belly fat.
What I've planned is the following, just confirm this for me if it would be helpful in the long term:
1. 2 Bananas & Green Tea, 30 minutes before working out.
2. Full body, circuit-type, lifting and strength workout. (After 15 minutes walk to the gym)
3. 4 Egg Whites (Boiled) immediately post workout
4. Chicken, Broccoli, Brown Rice, Spinach, Celery, Black Beans, 2 Yolks (Boiled) - 1 Hour after workout
5. 1/3 of Meal on Step#4 at 5-6 PM.
6. Fasting for 12 hours
7. Repeat
I've lost 10lbs by fasted cardio within 10days...its always worked for me...just a 10min run 1mile
Our body don't break down muscles when we are hungry for only few hours. In the first day, our body try to use carbs, then fats. If we couldn't eat for more than 3 days, then it began to break down non-essential muscles. Resistance training is telling our body which muscles are essential muscles.
I love how people are talking about Fiona leaving bob
The reason people still see results fasted is because when you do Cardio, which is the same as saying Aerobic exercise, your body uses oxygen (you can still talk, etc.) and that means your body has the elements to start lipolysis. this means when you do Cardio or Aerobic exercise (With oxygen), your body uses approx. 80% fat and 20% your glucose, food, glycogen reserves. It does not matter if you eat before, while doing aerobic exercise you still burn more fat.
Now the whole thing changes when you are doing Anaerobic exercise (very fast jog, running, max Vo2 and weight lifting), because it means "without oxygen" your body cant kick lipolysis smoothly as before, it needs to ferment, in this case the fermentation process is called glycolysis, which means going from glucose to pyruvate and generating ATP, your body can also use lactic acid and some amino acids (which 10% comes from your muscles, catabolism).
Try it for yourself, eat more proteins and less carbs (eat salads, you can eat 1kg if you want and you wont even reach 100grams of Carbs), go to the gym all the days from mon to Friday, at some point you will feel dizzy, with less energy, that is hypoglycemia.
Also, Gluconeogenesis is not that fast and it wont replenish 2200 kcals of glycogen in less than a day, so I'm 100% sure that if you restrict carb intake and you go and do anaerobic on a fasted state, you will have a very bad time.
In cardio does not matter, because the preferred energy is fat.
I like to have some bullet proof coffee or at least an avocado before a morning work out. Fasted cardio makes me think of food the entire time I'm working out and I don't enjoy it lol
Personally, I've had a pleasant experience with fasted cardio. When I started two years ago, I had never been a runner and started running one day. Ended up losing 28 lbs in 3 months, and went from 0 running experience to placing third in my first 10k. For longer distances, you need some carbs to keep going, but I can definitely go for 1-2 hours fasted at a sub 8 minute mile pace.
Though now I only do fasted cardio 3 times a week or so. It definitely has its place, but carbed cardio does too, for higher intensity or longer efforts.
Well as a runner I found out for myself that eating nothing doesn't make me feel weak(er), I only eat something before my morning run if it's a long one. The greatest benefit of not eating before is not having to stop bc. of toilet problems...
Love the artist drawing
Appreciate it!
I took some nonbro science course but I certainly didn't pay as much attention as you guys here have. I'm 5'11" 215 pounds now, 31. I was 320 about two years ago. I strength train and do aerobic workouts. 24 min 5k, 54 min 10k... my brother did a jogging only and a strict fasting every night diet around 270. He just caught up to my weight but his fitness is relatively crap. I do realize that I can over work myself if i dont generally eat enough and I do lose muscle in those instances. The best compromise for me is doing strengh workouts prior to running and just eating a little more. It works well generally. I can run ok in the morning but it is slower than the afternoon. If I skip lunch and run like 12 hours after breakfast I suck pretty bad. I prefer to stuff my face and to do my little lift before cardio routine. It has been a struggle to advance in the two areas simutanouesly but I'm slowly getting there. Going to 175 💪
I did cardio at the end of a 36h fast. I was able to run ~1/3 of the distance I used to when fed. Turns out the problem wasn't so much low energy, but lack of micronutrients.
During my next fast I took a multivitamin and a multimineral during my fast (which you can do cause it doesnt contain any calories), which increased my running distance by 100% compared to the no micronutrient fast.
These days I still do a 36h fast every week, but do my cardio ~12h in. This enables me to run a longer distance and also deplete my glycogen stores earlier thus improving the effectiveness of the remaining fasting time.
That has to be the biggest amount of rubbish I've ever heard the human body doesn't even work like that so I skip a certain vitamin for a few days and my body doesn't function wow your special have you actually ever read a book ever???
Piece of advice for anyone watching, go watch Andrew Huber man break down fasted cardio. Much more detail on the effects down to a cellular level. Including insulin spikes etc. also should be factoring in that eating first thing is triggering your dopamine reward system without having to put any work in. You want to be associating hard work with dopamine spikes so fasted cardio is a good way to do that
that story you came up with was hilarious 😂😂😂😂
Hey picturefit thanks for the cool video. One thing I have to disagree on though is what you said about the moment your body starts breaking down muscle tissue. In fact that strongly depends on the intensity of work you are doing. When your bob is walking or jogging on a low intensity the liver will start breaking down fat cells for energy. It will only start breaking muscle tissue if bob works his body over a certain intensity, since his liver thinks it has to provide a lot of energy fast. Breaking down muscle does that while breaking down fat only does it in a small amount. So what I'm saying is that fasted cardio is in fact better than regular cardio when you're going on a low intensity. On a high intensity everything you said is correct. :)
Actually, the reverse is true. At a lower intensity, your body has the time to metabolize protein if need be, granted it's not that much. At a higher intensity, the demand for energy cannot be met fast enough with protein breakdown. After all, out of the three macronutrients (4 if you count alcohol), metabolizing protein is the slowest and inefficient method in getting energy. The problem with higher intensity during a fasted state is the lack of proper anaerobic compounds, which means you'll tire quicker. Yes, you can adapt to it over time, but that's another subject matter. Low intensity cardio to a certain degree will utilize more fat, just like any low intensity cardio in any state, but anaerobic energy is also important.
PictureFit hmm as far as I know your body doesn't metabolize a lot of protein in the aerobic state you are in when training on a low intensity, the body mostly uses fat cells. When you train on a low intensity your body is not in an anaerobic state, only when you increase the intensity. That means even if you eat before the workout the body won't use it when u r in the right intensity. That said the intensity has to be really low but thats what I mean with low intensity :)
Hey I went back and did some research and you're absolutely right. My apologies for misinterpreting your info! In return for my silliness, I sent 5 of my workout buddies a link to your Creatine video (which is by far one of the best on the subject for length and information)! Hope your doing well and happy gainz haha
you're doing well*^
Never apologize for any stance you take, even at the end you find that it might not be the right one. I rather have people that are insistent on making sure everyone else get the right information even if it's at the cost of making me look like a fool. Of course, my job is to make sure I do my research to avoid looking like a fool in the first place. Any critique you have, I'm open to discuss. And thank you for sharing =)
+PictureFit that's really cool of you man! I'm more apologizing for the way I said it than what I said. I really want your channel to grow -it's pretty awesome!
Ryan M And what you said has every right to be said. I completely understand that fasted cardio, in many ways, can work for somebody. I'm more challenging the way that people are trying to promote it. Does it contradict my IF video? I would say no, because IF is about being in preservative state WITHOUT cardio factored in. Cardio will induce hormonal changes that can be exacerbated by fasting. HIIT cardio and resistance training, however, promote responses that work in conjunction of IF responses (muscle preservation). There's many other things I can point out, but that's the gist of it.
+PictureFit Okay that makes a lot more sense. I've just seen a lot of people who normally have sound fitness advice become very opinionated when it comes to trends or fads. IF is really becoming trendy again so a lot of people are trying to combat this by overplaying the negatives in my opinion... But factually, what you are saying seems to make a lot of sense! Thanks for taking the time to educate me!
Love this vid watch it all the time so amazing pls never stop
I feel miserable trying to jog without eating, so now I ate something small(no more than 300 calories) before, and that has helped me lose weight.
I've broken PRs lifting while fasted, but I've also felt like shit, so it's hit or miss.
Best thing I've found is to have a small - tiny even - snack, preferably a fast-acting carb. I have 2-3 dates and a coffee. Works wonders. Then I eat a big meal after.
I think fasted cardio is awesome. I can go for days. Get up super early and do it while everyone else is sleeping.