I actually love fasted cardio only because I don’t like the feeling of food in my stomach when I’m working out. I feel sluggish. However, I don’t think there is anything magical about it for fat loss, I just find it more comfortable to do.
Agree with you. I'm a Ultramarathon runner. If my run is up to an 1.5 hours I don't eat anything. But if it is longer than that I start eating about 45-50 min into the run.
Okay idk what you did over the past year but the energy you’re coming with in this video is outstanding and it honestly made me like the video, just for the charisma alone.
it's the opposite for me - I feel like he's had too much coffee and needs to calm down xD but maybe it's bc I'm not American haha. Either way keep going :)
If i eat before cardio, even five hours before, I'll start to feel sick and lightheaded. But some people get the same if they are fasted. So yeah, whatever cardio works for YOUR body is the most effective.
Interesting. I do intermittent fasting and have done for 7 years. I do fasted cardio and non fasted cardio, depending on the time of day I train. I do prefer training fasted, but if it doesn't fit in then I don't sweat it. I love IF it helps with not having to worry about food, helps with restricted cals (I like big meals) and helps when maintaining
I love that you are back and bring everyone awesome videos like this that dig into studies that most of us do not hear about. I have always loved the positive attitude you bring to everything where it boils down to "you do you". Do what works for you but here is what the data says. Use it as you will. Glad you are back again (and have been back for a few videos, but just commenting now).
I was trying for years to lose fat. It was really hard. Intermittent fasting was one of the hardest thing I tried to do in my life. You need so much mental strength to go through day while fasting. I am currently experimenting with NextLevel Diet and it's working perfectly for me. I could recommend it.
I've always done my morning runs while fasting because I have a weak stomach and always vomit whenever I eat before running. Doesn't matter the portion.
It may be the timing uof your meals. You should rest at minimun an hour after eating. I tell you this because I have the same problem, so I work out an hour and a half after eating, and that helped me not feeling sick.
I have the same men, I need at least 2 hours after eating before I can do cardio, so I never eat before a morning run, also makes you feel a lot lighter
Thanks for entrusting your fitness info to me! But as I always like to suggest, please make sure to diversify your knowledge sources as well. Very good to get opinions/information from multiple sources. But still appreciate it nonetheless!
Since I'm already doing 16 hour intermittent fasting and I like to workout first thing in the morning, it's just easier for me to do all off my workouts fasted. Also, I feel like it's helped me with waiting until 11 am to eat. My workout performance did suffer a bit from it at first though.
i also do cardio in the morning before a meal. i don't think there's a benefit to abstaining from eating before running, but it's just more convenient; it's basically replacing the time i would spend on a meal on a run instead.
Yeah, it's probably also an adaption thing. Not saying the studies that showed fasted cardio performing worse in more than an hour long exercises is wrong, it's just that there's probably an adaptation factor, just like when he talked about the best time of the day to exercise. Like: if you're going to exercise for an hour and a half will you perform better fed than fasted? Probably a bit, yes. But way more impactful on your performance is: is your body ready to do the exercises with at its given time and with its given energy levels? If yes, than I believe the change isn't gonna be that dramatic at all. If your body is used to doing exercises on those energy levels and at those times of the day, you're most likely already performing your best, or at the very least you're very close, and unless you intend on being a high performance athlete, the other factors don't play such a significant role.
I do a lot of intermittent fasting. I'm often in a fasted state when I go lift weights and/or do cardio, but that's mostly an artifact of just what time I can schedule doing all these things, and not an attempt necessarily to be fasting during exercise. I will say that the IF has been very effective and changing my whole approach to food, and I can honestly say I never feel hungry or "hangry" during my workouts. Do I take a performance hit by fasting during my exercise? Maybe, but I don't care, I'm not trying to win a medal or anything. It just feels great to exercise, especially after avoiding the gym for so long during the pandemic.
I think it depends more on the goal. For me i use fasted cardio to get faster keto adaptation and also improve my fat oxidation while I run for better peformance in the endurance running, but when I do intervals or very hard session, I do carb up just a little and after the session. PS . Sorry for my bad english.
My favorite PicFit video on this topic will always be the first one you uploaded, with the cutaway story of Fit Fiona dumping Big Bob because he gained a few DadBod pounds before DadBod was cool. Shit was hilarious.
So you mean to tell me that the same exercise will burn the same calories no matter if I'm fed or not? And it all depends on the calories I consume throughout the day? Yeah sounds about right
I'm usually doing my workouts fasted, first it was quite easy to me and I limited my eating window as well, but the slimmer I am, the more nauseous I get when working out fasted. I don't wanna feel dizzy and weak during all my workouts, so I guess I'll eat before working out from now on. In the end, we want to feel good and have energy and actually enjoy life and exercise and that's what matters!
What people need to understand is that these studies don't control calories so they are very much useless for the knowledgeable gym goer. What I mean exactly: if I decide tomorrow I go on a cut on 2700kcal it is absolutely irrelevant if i do fasted cardio and eat / don't eat after the cardio. Why? Because I'm going to hit my calories regardless of the type of cardio I do, fasted or not, leg day / upper day, sunny / rainy day, you get it. Not eating afterwards would just mean I'm going to stuff myself with more food later in the day and be more uncomfortable, maybe before sleeping. This whole thing of fasted cardio + not eating afterwards may only benefit the noob that just started his fitness journey, doesn't (know how to) track anything and just wants someone to tell him exactly what to do to speed his fat loss in which case you tell him to do fasted cardio and then drink a coffee and not eat till lunch. Of course he's going to lose weight, but if you're tracking and doing a well thought out cut, it's irrelevant and you eat exactly the kcal you set no matter what :)). Besides all this, good video, I actually didn't know about this new study and the whole 'don't eat after fasted cardio', nice animations
Its amazing. First time I have heard (and it got recommended to me) about fasted cardio in the traditional sense was like 4 years ago. It felt good - I don't know why and it would be cool to know. BUT, it felt amazing. Thing is, I always work out in the morning before work and there I won't eat anything before going to the gym. And having 1-2 cardio mornings in the week I always go there before eating. Afterwards its (not always) a protein shake or a yoghurt with berries and oat. So as for me, I will continue doing this but as long as it doesn't do any harm. Anyways I wanted to thank you for this video and wish you much love
I do IF and my eating window is 4 to 6 hours hours in the late afternoon depending on what I'm doing. I work out fasted in the morning because it suits my schedule, it does take a while to get used to it but. I think your right though that it's the fasting doing the havy lifting, not when you do your cardio.
Hmmm, I get it. The data says this, but the way my body has been losing fat has been severely life changing with the fasted cardio. I do cardio for an hour at a moderate pace for 1;05 to 2;10 in the morning on the elliptical and the machine says i burn about 650 to 700 to 1350 to 1400 cal. I go home, take a protien shake which contains 510 calories, and 50 grams of protein followed by 4 scrambled eggs with cheese and black forest ham which gives me about a total of 990 calories. THEN i head to the gym 3 hours later and do a high rep workout that can be about 2 to 3 hours. I then go home, take my protien shake again, then eat two 3 to 4 oz salmon and some spinach or broccoli. Which gives me abouta total of 2100.... Nevermind, its my calorie deficit...isnt it...but my deficit is huge, so thats why I'm losing weight so fast. I hate answering my own question sometimes...
Idk about others but fasted cardio for me works really well. When I have a meal even 3-4 hrs before cardio I get side stitches which makes it really hard for me to keep performing whereas doing cardio in an empty stomach I don't get side stitches until very later into doing cardio. My conclusion is that if I have a meal (Consumed calories) + drop in performance during cardio (Fewer calories burned) < If I don't have a meal (No calories consumed) + Better performance (More calories burned)
Great video. As an obese individual that lost well over 100 pounds and my wife lost over 150 as well. If you are in a deep ketogenic state and fast 48 hours with intense cardio. You’ll burn so much fat it’s insane.
Definitely important to also assess why* you’re doing this cardio. Is it for cardiovascular health? Fat loss? Performance? Each of these are going to require different energy-input factors. Not all cardio is the same.
I share you opinion in regard to fasted cardio and weight lost, but something interesting to consider is metabolic flexibility. In my opinion, fasted cardio help you to adapt to fat burning. Also, I thing that fasting cardio help to switch from burning one fuel (Carbs) to the other (Fat), and be more fat adapted during exercise. Just my thought. BTW, great format of your videos!!!
It can very well be a preference thing for some, but not sure if there is any physiological benefits like fat burning adaptation occurring. Surely if it works for some, then cheers! Thanks for the kind words!
Jamie, I start to do fasted cardio right around 15 hours into my fast and wait about two hours after the cardio is done to break my fast. So, basically making my eating window into 18/6, and let me tell you, it is absolutely effective at fat burning. This method allows my body to burn through all the glycogen and use mostly fat for energy for the two hours after the cardio before breaking my fast.
@@PictureFit can't believe you really replied! Maybe something about the long term health effects of a keto diet or on the effectiveness regarding weight loss. But if I could only chose I would say health concerns/benefits. Thank you.
Great video as usual. But this one comes to show that everyone is different - my performance and overall energy during the day is considerably higher when exercising fasted. I’ve tried all other options: small snack 30min before exercising, a meal a few hours before, the whole lot. Nothing comes close to the performance and energy output I produce when fasting 🤷🏻♂️
For me, it's harder to do workout after a meal because I usually feel sleepy after a meal... But I usually eat some meal after my exercise tho' (give or take about 1 to 3 hours after the exercise ended since I also cook my own meal). Well, that was 2 years ago before covid and all. Pandemic got me fatter than I've ever been because I got nothing to do all day and I kinda feel the void with food and youtube videos for these past 2 years (and a lot of video gaming and screaming at people on headphones). I finally decided to clean myself up and get back to my previous shape (because I need to fit in a suit for my graduation). Thank you for your videos, man. It's nice having this kind of interesting video about health and fitness that doesn't bore me to death while also giving me important scientific background to every decision we need to make. Now, let's see if I can cut 20-30kg of fat or probably turn those fats to muscle. Cheers, man!
@@PictureFit Thanks! One question tho', is there's such thing as "too much cardio"? Can't go on a run because lockdown in my country + bad weather. But my gym buddy from where I used to go told me that I should do more cardio if I wanna burn fat 😅
@@ryezheld You can train to be pretty well-adapted to cardio but it'll become too much if you're pushing yourself way too quickly over a long period of time. Like anything, steady and patient conditioning works well here.
@@PictureFit I see. I read some articles and people saying that if you do too much cardio, your body will adapt and you'd stop burning any fat hence why you need to add some muscle because more muscle mass = more calories burned. That friend I mentioned also told me to try getting some whey protein or whatever that thing's name is. I remember it's some sort of whey protein milk. Honestly, last time I managed to get fit was years ago when I was in highschool and all I do was just simply doing my daily activities while having a controlled diet plan (interminent fasting + calculating calories like i'm in a math test). Any suggestion or maybe something to add? (I'm planning to add oatmeal to my meal plan tomorrow btw, just the instant one you could make from boiling water and the oatmeal package tho' from quaker oats)
@@ryezheld Your body becomes more efficient the more you train. That will always happen, which is not a bad thing. If your body can use energy more efficiently, then that's great. Building muscle can help increase your energy expenditure as well yes. I'll always recommend resistance training to everyone if applicable. As for nutrition, you can go many ways about it. My usual recommendation is to get more protein, around .8 to 1g per pound to start. But the rest will entirely be dependent on your overall goal.
I am running since last year's November and I lost 20 pounds till now. Acc to me I didn't notice it . Sometimes I do fasted sometime fed. What I have felt , fasted keeps my hunger up. That's why I drink water and I slice of apple. Keep me charged up for 1 hr running . In fasted it becomes a burden. I perform well on fed not too much fed just a slice or 2/3 peice of grapes. 😎
I've never done any kind of like fasted HIIT cardio or Treadmills or Running and such. I have done fasted hiking and that was almost more an exercise in proving out that I could. Like proving to myself that I didn't need to snack to perform tasks and what not.
I did fasted cardio once and it really messed me up. I got bad heart palpitations for some reason (it was so bad I couldn't sleep). (Just FYI I did not eat anything the day before either). So I used doctor Google and it turns out we got these things called electrolytes and me running 10km while fasting the entire day and the day before may have messed things up. So I ate some eggs and chips and drank some milk and the heart palpitation thing stopped. Fasting is not for me lol.
One important thing, that was pointed out by dr Mike Israetel, is that if you eat after cardio the calories you eat can be used for recovery/regeneration, instead of fueling your workout.
Do what works for you. Many ways to get to the same goal. I enjoy fasted workouts because the morning is my only time to exercise. If I eat before a workout, I tend to feel sluggish. But if I workout fasted, I feel more alert for the rest of the day. But I am not saying fasted is better than fed. Do what works for you.
In regards to weightlifting I tried going fasted as I was going at 6am… I felt awful and just didn’t have time for a proper meal … started trying out Rice Krispie bars & Pop Tarts.. sessions felt way better and I’m down around 8KG so far …
I does do fasted training in my cycling , having food in your stomach causes your body to use important energy for disgusting. Most of the blood is rush to the mid section instead of the legs. It does work for me for my cycling . But sometimes use it for running too.
In the US Army, morning PT (physical training) is usually at 6:30am. The on-post dining facility doesn't even start serving breakfast until 7:30am. These hours are for Fort Hood, TX, but are what I remember from my time in the Army from 1996 to 2016. I eat before I do cardio now (as if I need it), but if I need it, how did I do without it for 20 years in the Army?
I don’t need to burn fat or lose weight but I run 5K’s competitively, I generally run in the morning and would run without a meal/snack. But when I eat a little bit, about an hour and a half, before my workout, I can generally run faster and longer than if I would not have eaten.
If you feel hungry right away in the morning, it would be a good habit to get into fasted cardio. Because during and shortly after cardio, your body does not feel that hungry, therefore you can narrow the window of your intermittent fasting a little bit just by doing cardio in the morning.
It's simply, and it works you burn fat , you take fat burners cafeinne etcetc, you don't eat carbs even in your meal after, it doesn't interference with your weight session it's hours apart, and all the stimulants are put of your body until the night, who wants to eat and then run, if you do it when you wake up it wiil be as far as part from you lifting, and probably from the insulin sensitivity from the weights the carbs will be better utilize, the concept of eoc each idea find purpose is very significant as far as being effective, for instance many researchers have shown than waiting 3 minutes between sets is beneficial, I could argue that they aren't, if you have 1 hour to train, you need like 10 minutes to warm up and do the built up sets, if you take 4 minutes for each set 3 minutes rest 1 execution that leads to 12 sets, and stress to keep up with the daily routine work kids etc, if you use shorter rst periods, you could squeeze probably as much as twice the sets. And that extra volume will give you more results even if you lower the intensity a bit, so it depends,
About what I had concluded about fasted cardio when I first heard about it. Only thing I'd note is that some people get nauseous if they eat then exercise, so good to know it's not doing anything bad unless they're going for a marathon or something. I'd be interested to hear about the opposite, though. What the effects are of eating midway through a long workout.
For me I do fasted cardio just by default. The only time I get a chance to get down on the bike or the tower is before my kids get up in the morning, and I just don’t have time to eat before my workout.
The problem with that research is that it’s of 20 people, over 4 weeks. Yes it’s evidence but you couldn’t translate that data into widespread accuracy… I think you’d need a way larger sample size. Plus, what was their adherence protocols? We’re they locked in a facility for 4 weeks, only ate what they were given, and had sleep and physical exercise monitored? Cause otherwise, even if there was some monetary reward for their participation in the study, if people were left to report their own sleep, physical activity and what they ate… I’m just saying, not that it’s impossible, but people do lie.
Nah i always eat cause I'm not trying to get skinnier but i have no regime for the workout but it's usually twice a day before a meal so my morning is a fasted one i guess and the second is well fed
I like working out fasted. I hate working out with food on my stomach. Fasted cardio and working out in general works out for me. It accelerates my fat burning because I do keto and stay in some level of ketosis all the time. When I work out, fat burning just speeds up.
I do my daily hour jog thr first thing in the morning cos i feel like either throwing up or shitting my pants everytime i run with food in my system. So i might as well just front load my cardio and get it out the way
If you are doing cardio during fasting I think it is easier if you have more days invested in the fasting part of it before you try cardio during this time. But everyone's body is different so it may not apply to you. 💭🤷♂️
science is good, however I believe people were better before science got to involved. Before hardwork was the "only way" and people embraced this. Now days everyone is so confused and overwhelmed they don't even want to try. Mainly because someone is always telling them they're doing it "wrong" While science can be great, it can also over complicate some of the most basic things.
So at the start of the video you talked about people who don't eat before a run burn fat during exercise, but burn carbs after. Where does the carb come from if they didn't eat?
![F.HERO Ft. JSPKK x ลำไย ไหทองคำ x M-PEE - ไม่สนิทบิดหมด (Thai Riders Anthem) [Official MV]](http://i.ytimg.com/vi/kPJZ0UihBfk/mqdefault.jpg)
I actually love fasted cardio only because I don’t like the feeling of food in my stomach when I’m working out. I feel sluggish. However, I don’t think there is anything magical about it for fat loss, I just find it more comfortable to do.
yup. 10000% perfect
Agree with you. I'm a Ultramarathon runner. If my run is up to an 1.5 hours I don't eat anything. But if it is longer than that I start eating about 45-50 min into the run.
@@Bolastristes68 thanks for sharing 👌🏽
Take some milk coffee or whey shake or juice, liquids won't make you full
same, i just listen to my body if need to stop
Okay idk what you did over the past year but the energy you’re coming with in this video is outstanding and it honestly made me like the video, just for the charisma alone.
for sure. without a doubt spot on.
Thanks a lot! It's been nice to see comments like yours since I've been back.
Not fasted cardio, that's what! Otherwise he wouldn't have all this energy!
it's the opposite for me - I feel like he's had too much coffee and needs to calm down xD but maybe it's bc I'm not American haha. Either way keep going :)
facts, mans got great energy in this vid
If i eat before cardio, even five hours before, I'll start to feel sick and lightheaded. But some people get the same if they are fasted. So yeah, whatever cardio works for YOUR body is the most effective.
I love these type of videos that debunk trends and fads in the fitness comunity using science. Thank you for another great video.
that's right. _100%_ true dude
...
Keto
*logs off*
Great video. If it helps people eat fewer calories by narrowing the eating window then it could help. But probably not anything magical about it
Interesting. I do intermittent fasting and have done for 7 years. I do fasted cardio and non fasted cardio, depending on the time of day I train. I do prefer training fasted, but if it doesn't fit in then I don't sweat it.
I love IF it helps with not having to worry about food, helps with restricted cals (I like big meals) and helps when maintaining
for sure. completely correct
I am fasting now. And I run one hour before breaking my fast. It feels great!
I love that you are back and bring everyone awesome videos like this that dig into studies that most of us do not hear about. I have always loved the positive attitude you bring to everything where it boils down to "you do you". Do what works for you but here is what the data says. Use it as you will. Glad you are back again (and have been back for a few videos, but just commenting now).
Thanks for the kind words! And appreciate you commenting anytime.
I was trying for years to lose fat. It was really hard. Intermittent fasting was one of the hardest thing I tried to do in my life. You need so much mental strength to go through day while fasting. I am currently experimenting with NextLevel Diet and it's working perfectly for me. I could recommend it.
Towards the end I had a feeling we were coming up to an "IT DEPENDS"
Another good video.
Thanks Josh!
I've always done my morning runs while fasting because I have a weak stomach and always vomit whenever I eat before running. Doesn't matter the portion.
It may be the timing uof your meals. You should rest at minimun an hour after eating. I tell you this because I have the same problem, so I work out an hour and a half after eating, and that helped me not feeling sick.
I have the same men, I need at least 2 hours after eating before I can do cardio, so I never eat before a morning run, also makes you feel a lot lighter
i once went on a morning run without my breakfast ,when i got home i was so hungry i had my dinner at 7am lol
@@7697boem Agreed. Even if I eat 2 hours before a run I feel a terrible burning in my stomach.
I really trust this guy, most of my knowledge about fitness is from him!
😆 me too.. I've learnt alot from him
Thanks for entrusting your fitness info to me! But as I always like to suggest, please make sure to diversify your knowledge sources as well. Very good to get opinions/information from multiple sources. But still appreciate it nonetheless!
Since I'm already doing 16 hour intermittent fasting and I like to workout first thing in the morning, it's just easier for me to do all off my workouts fasted. Also, I feel like it's helped me with waiting until 11 am to eat. My workout performance did suffer a bit from it at first though.
i also do cardio in the morning before a meal. i don't think there's a benefit to abstaining from eating before running, but it's just more convenient; it's basically replacing the time i would spend on a meal on a run instead.
totally. _100%_ correct
Yeah, it's probably also an adaption thing.
Not saying the studies that showed fasted cardio performing worse in more than an hour long exercises is wrong, it's just that there's probably an adaptation factor, just like when he talked about the best time of the day to exercise.
Like: if you're going to exercise for an hour and a half will you perform better fed than fasted? Probably a bit, yes. But way more impactful on your performance is: is your body ready to do the exercises with at its given time and with its given energy levels? If yes, than I believe the change isn't gonna be that dramatic at all. If your body is used to doing exercises on those energy levels and at those times of the day, you're most likely already performing your best, or at the very least you're very close, and unless you intend on being a high performance athlete, the other factors don't play such a significant role.
No fasting or cardio needed here; this video already has no fat on it. Informative and straight to the point in under 10min. Thanks.
Man I'm really glad you're back. Your videos have always succeeded to be enjoyable and informative at the same time
Thanks for the kind words Ben!
Absolutely in love with each and every video you put out. Makes me so happy and I learn so much!
Happy to hear and thank you!
0:30 Greg Doucette I'm looking at you
Greg the goat idc
I do a lot of intermittent fasting. I'm often in a fasted state when I go lift weights and/or do cardio, but that's mostly an artifact of just what time I can schedule doing all these things, and not an attempt necessarily to be fasting during exercise. I will say that the IF has been very effective and changing my whole approach to food, and I can honestly say I never feel hungry or "hangry" during my workouts. Do I take a performance hit by fasting during my exercise? Maybe, but I don't care, I'm not trying to win a medal or anything. It just feels great to exercise, especially after avoiding the gym for so long during the pandemic.
Good perspective!
I think it depends more on the goal. For me i use fasted cardio to get faster keto adaptation and also improve my fat oxidation while I run for better peformance in the endurance running, but when I do intervals or very hard session, I do carb up just a little and after the session.
PS . Sorry for my bad english.
My favorite PicFit video on this topic will always be the first one you uploaded, with the cutaway story of Fit Fiona dumping Big Bob because he gained a few DadBod pounds before DadBod was cool. Shit was hilarious.
Lmao wow great memory.
You opened a weird door in my memory I forgot existed.
Thank you for the videos as always, PictureFit!
Love to see videos like the ones you used to make. Great to have you back!
Love the high energy narration and animation since the return
So you mean to tell me that the same exercise will burn the same calories no matter if I'm fed or not? And it all depends on the calories I consume throughout the day?
Yeah sounds about right
What I do like about intermittent fasting is the lower hunger levels I just prefer having 1 or 2 meals a day
I'm usually doing my workouts fasted, first it was quite easy to me and I limited my eating window as well, but the slimmer I am, the more nauseous I get when working out fasted. I don't wanna feel dizzy and weak during all my workouts, so I guess I'll eat before working out from now on. In the end, we want to feel good and have energy and actually enjoy life and exercise and that's what matters!
What people need to understand is that these studies don't control calories so they are very much useless for the knowledgeable gym goer. What I mean exactly: if I decide tomorrow I go on a cut on 2700kcal it is absolutely irrelevant if i do fasted cardio and eat / don't eat after the cardio. Why? Because I'm going to hit my calories regardless of the type of cardio I do, fasted or not, leg day / upper day, sunny / rainy day, you get it. Not eating afterwards would just mean I'm going to stuff myself with more food later in the day and be more uncomfortable, maybe before sleeping. This whole thing of fasted cardio + not eating afterwards may only benefit the noob that just started his fitness journey, doesn't (know how to) track anything and just wants someone to tell him exactly what to do to speed his fat loss in which case you tell him to do fasted cardio and then drink a coffee and not eat till lunch. Of course he's going to lose weight, but if you're tracking and doing a well thought out cut, it's irrelevant and you eat exactly the kcal you set no matter what :)).
Besides all this, good video, I actually didn't know about this new study and the whole 'don't eat after fasted cardio', nice animations
Its amazing. First time I have heard (and it got recommended to me) about fasted cardio in the traditional sense was like 4 years ago. It felt good - I don't know why and it would be cool to know. BUT, it felt amazing.
Thing is, I always work out in the morning before work and there I won't eat anything before going to the gym. And having 1-2 cardio mornings in the week I always go there before eating. Afterwards its (not always) a protein shake or a yoghurt with berries and oat. So as for me, I will continue doing this but as long as it doesn't do any harm.
Anyways I wanted to thank you for this video and wish you much love
i need more merch, i bought a shirt from you years ago and its my favorite! It fits so well and the fabric is lovely! i wear it all the time
Thanks for the support Jay! Might have that planned down the line.
I do IF and my eating window is 4 to 6 hours hours in the late afternoon depending on what I'm doing. I work out fasted in the morning because it suits my schedule, it does take a while to get used to it but. I think your right though that it's the fasting doing the havy lifting, not when you do your cardio.
I’d rather work out on an empty stomach 100% lol just feels better imo I feel like shit if I eat then lift heavy
Hmmm, I get it. The data says this, but the way my body has been losing fat has been severely life changing with the fasted cardio. I do cardio for an hour at a moderate pace for 1;05 to 2;10 in the morning on the elliptical and the machine says i burn about 650 to 700 to 1350 to 1400 cal.
I go home, take a protien shake which contains 510 calories, and 50 grams of protein followed by 4 scrambled eggs with cheese and black forest ham which gives me about a total of 990 calories.
THEN i head to the gym 3 hours later and do a high rep workout that can be about 2 to 3 hours. I then go home, take my protien shake again, then eat two 3 to 4 oz salmon and some spinach or broccoli.
Which gives me abouta total of 2100....
Nevermind, its my calorie deficit...isnt it...but my deficit is huge, so thats why I'm losing weight so fast. I hate answering my own question sometimes...
Idk about others but fasted cardio for me works really well. When I have a meal even 3-4 hrs before cardio I get side stitches which makes it really hard for me to keep performing whereas doing cardio in an empty stomach I don't get side stitches until very later into doing cardio. My conclusion is that if I have a meal (Consumed calories) + drop in performance during cardio (Fewer calories burned) < If I don't have a meal (No calories consumed) + Better performance (More calories burned)
I like how you incorporate humors in your videos 😂
Thanks, I try ❤
I kinda love the way that you lean into the whole "I'm trying to sell you Sh**" thing. It's hilarious.
Great video. As an obese individual that lost well over 100 pounds and my wife lost over 150 as well. If you are in a deep ketogenic state and fast 48 hours with intense cardio. You’ll burn so much fat it’s insane.
Kudos to you and your wife!
Well it depends
I'll be checking my doorstep for that protein! I was already subscribed for years though.
Definitely important to also assess why* you’re doing this cardio. Is it for cardiovascular health? Fat loss? Performance? Each of these are going to require different energy-input factors. Not all cardio is the same.
fasted cardio is superior for one reason and thats because it makes my stomach not go blug blug when the food in it jiggles around for 10-30 minutes
I personally enjoy the feeling of intermittent fasting/fasted workouts when I’m trying to lean out 😅
I share you opinion in regard to fasted cardio and weight lost, but something interesting to consider is metabolic flexibility. In my opinion, fasted cardio help you to adapt to fat burning. Also, I thing that fasting cardio help to switch from burning one fuel (Carbs) to the other (Fat), and be more fat adapted during exercise. Just my thought. BTW, great format of your videos!!!
It can very well be a preference thing for some, but not sure if there is any physiological benefits like fat burning adaptation occurring. Surely if it works for some, then cheers! Thanks for the kind words!
Jamie, I start to do fasted cardio right around 15 hours into my fast and wait about two hours after the cardio is done to break my fast.
So, basically making my eating window into 18/6, and let me tell you, it is absolutely effective at fat burning. This method allows my body to burn through all the glycogen and use mostly fat for energy for the two hours after the cardio before breaking my fast.
I appreciate that you are back! Are there any plans to make an update on the science regarding Keto?
Greetings from Germany.
Sure, anything you want to see cover specifically?
@@PictureFit can't believe you really replied! Maybe something about the long term health effects of a keto diet or on the effectiveness regarding weight loss. But if I could only chose I would say health concerns/benefits. Thank you.
Great video as usual. But this one comes to show that everyone is different - my performance and overall energy during the day is considerably higher when exercising fasted. I’ve tried all other options: small snack 30min before exercising, a meal a few hours before, the whole lot. Nothing comes close to the performance and energy output I produce when fasting 🤷🏻♂️
Man your videos are freaking awesome!!! 👏👏
For me, it's harder to do workout after a meal because I usually feel sleepy after a meal... But I usually eat some meal after my exercise tho' (give or take about 1 to 3 hours after the exercise ended since I also cook my own meal).
Well, that was 2 years ago before covid and all.
Pandemic got me fatter than I've ever been because I got nothing to do all day and I kinda feel the void with food and youtube videos for these past 2 years (and a lot of video gaming and screaming at people on headphones).
I finally decided to clean myself up and get back to my previous shape (because I need to fit in a suit for my graduation). Thank you for your videos, man. It's nice having this kind of interesting video about health and fitness that doesn't bore me to death while also giving me important scientific background to every decision we need to make.
Now, let's see if I can cut 20-30kg of fat or probably turn those fats to muscle.
Cheers, man!
Glad you enjoyed it! Great job on getting started again. Hoping the best for you.
@@PictureFit Thanks! One question tho', is there's such thing as "too much cardio"?
Can't go on a run because lockdown in my country + bad weather. But my gym buddy from where I used to go told me that I should do more cardio if I wanna burn fat 😅
@@ryezheld You can train to be pretty well-adapted to cardio but it'll become too much if you're pushing yourself way too quickly over a long period of time. Like anything, steady and patient conditioning works well here.
@@PictureFit I see. I read some articles and people saying that if you do too much cardio, your body will adapt and you'd stop burning any fat hence why you need to add some muscle because more muscle mass = more calories burned.
That friend I mentioned also told me to try getting some whey protein or whatever that thing's name is. I remember it's some sort of whey protein milk.
Honestly, last time I managed to get fit was years ago when I was in highschool and all I do was just simply doing my daily activities while having a controlled diet plan (interminent fasting + calculating calories like i'm in a math test).
Any suggestion or maybe something to add? (I'm planning to add oatmeal to my meal plan tomorrow btw, just the instant one you could make from boiling water and the oatmeal package tho' from quaker oats)
@@ryezheld Your body becomes more efficient the more you train. That will always happen, which is not a bad thing. If your body can use energy more efficiently, then that's great. Building muscle can help increase your energy expenditure as well yes. I'll always recommend resistance training to everyone if applicable.
As for nutrition, you can go many ways about it. My usual recommendation is to get more protein, around .8 to 1g per pound to start. But the rest will entirely be dependent on your overall goal.
Every new video you post you sound more and more exited for some reason lol
I do fasted training in the morning besides a pre workout just because it fits into my schedule better.
Makes sense to me
Why aren't people talking about the intensity of the fasted cardio? Doing fasted cardio hard is different from low intensity fasted cardio
I would like this to be researched with people doing the keto diet or carnivore diet.
I am running since last year's November and I lost 20 pounds till now. Acc to me I didn't notice it . Sometimes I do fasted sometime fed. What I have felt , fasted keeps my hunger up. That's why I drink water and I slice of apple. Keep me charged up for 1 hr running . In fasted it becomes a burden. I perform well on fed not too much fed just a slice or 2/3 peice of grapes. 😎
Great job on the video! I loved the humor you put into it along with the usual data 😀
You should've made it clearer from the start that there is a difference between fasted cardio and cardio while fasting
Thanks PictureFit! 😊
Make a video about the benefits of eating vegetables and how much/when to eat them.
Thank you for the info. Love your videos
I've never done any kind of like fasted HIIT cardio or Treadmills or Running and such. I have done fasted hiking and that was almost more an exercise in proving out that I could. Like proving to myself that I didn't need to snack to perform tasks and what not.
Endurance athletes do it often during zone 1 (3 zone model - sub LT1) for the performance benefits, rather than to lose weight.
Well,it depends
I did fasted cardio once and it really messed me up.
I got bad heart palpitations for some reason (it was so bad I couldn't sleep). (Just FYI I did not eat anything the day before either). So I used doctor Google and it turns out we got these things called electrolytes and me running 10km while fasting the entire day and the day before may have messed things up. So I ate some eggs and chips and drank some milk and the heart palpitation thing stopped. Fasting is not for me lol.
Ah man, glad you got it sorted.
One important thing, that was pointed out by dr Mike Israetel, is that if you eat after cardio the calories you eat can be used for recovery/regeneration, instead of fueling your workout.
Do what works for you. Many ways to get to the same goal. I enjoy fasted workouts because the morning is my only time to exercise. If I eat before a workout, I tend to feel sluggish. But if I workout fasted, I feel more alert for the rest of the day. But I am not saying fasted is better than fed. Do what works for you.
In regards to weightlifting I tried going fasted as I was going at 6am…
I felt awful and just didn’t have time for a proper meal … started trying out Rice Krispie bars & Pop Tarts.. sessions felt way better and I’m down around 8KG so far …
I does do fasted training in my cycling , having food in your stomach causes your body to use important energy for disgusting. Most of the blood is rush to the mid section instead of the legs.
It does work for me for my cycling . But sometimes use it for running too.
Thanks for the update on this topic, now where can I get the recipe book and supplements?
In the US Army, morning PT (physical training) is usually at 6:30am. The on-post dining facility doesn't even start serving breakfast until 7:30am. These hours are for Fort Hood, TX, but are what I remember from my time in the Army from 1996 to 2016.
I eat before I do cardio now (as if I need it), but if I need it, how did I do without it for 20 years in the Army?
I don’t need to burn fat or lose weight but I run 5K’s competitively, I generally run in the morning and would run without a meal/snack. But when I eat a little bit, about an hour and a half, before my workout, I can generally run faster and longer than if I would not have eaten.
Very good points, wonder what the influence on muscle protein synthesis would you be to 🥴
Your videos are awesome, informative, and entertaining. Great work @Picturefit. Caloric deficit is the MAIN WEIGHT LOSS KEY. Thank you
It definitely is! Thanks for the kind words.
If your goal is muscle preservation, IM is the way to go. Great video 💯
What’s IM
@@software_development Intermittent Masterbation.
It increases AMPK from zone 1, but I don't know if anybody has measured changes in mitochondria or VO2 max.
So whats the conclusion??? What to do ????
Well, when im fed before workout i always end up feeling like puking, and sometimes actually throwing up lmao.
If you feel hungry right away in the morning, it would be a good habit to get into fasted cardio. Because during and shortly after cardio, your body does not feel that hungry, therefore you can narrow the window of your intermittent fasting a little bit just by doing cardio in the morning.
Amazing video!
Thank you!
It's simply, and it works you burn fat , you take fat burners cafeinne etcetc, you don't eat carbs even in your meal after, it doesn't interference with your weight session it's hours apart, and all the stimulants are put of your body until the night, who wants to eat and then run, if you do it when you wake up it wiil be as far as part from you lifting, and probably from the insulin sensitivity from the weights the carbs will be better utilize, the concept of eoc each idea find purpose is very significant as far as being effective, for instance many researchers have shown than waiting 3 minutes between sets is beneficial, I could argue that they aren't, if you have 1 hour to train, you need like 10 minutes to warm up and do the built up sets, if you take 4 minutes for each set 3 minutes rest 1 execution that leads to 12 sets, and stress to keep up with the daily routine work kids etc, if you use shorter rst periods, you could squeeze probably as much as twice the sets. And that extra volume will give you more results even if you lower the intensity a bit, so it depends,
Can you do a video on the science of fatty acid’s oxidation? 👍👏🙏
"Mooom! Can we have new research? Can we? Huh?"
"You have research at home that you've barely touched."
"Awww, but this is new..."
Can you make a video on how often you should switch up your work out plan
2:25 the fact that i got this reference shows how old i am
About what I had concluded about fasted cardio when I first heard about it. Only thing I'd note is that some people get nauseous if they eat then exercise, so good to know it's not doing anything bad unless they're going for a marathon or something.
I'd be interested to hear about the opposite, though. What the effects are of eating midway through a long workout.
Well, if it's not a full blown meal and instead some sort of electrolyte/glucose-focused drink, nothing too shabby.
The other factors, especially a caloric deficit, the epinephrine release while fasted gives a 400% reduction in lean muscle mass loss.
For me I do fasted cardio just by default. The only time I get a chance to get down on the bike or the tower is before my kids get up in the morning, and I just don’t have time to eat before my workout.
Watching this after i finished my fasted cardio💀💀
The problem with that research is that it’s of 20 people, over 4 weeks. Yes it’s evidence but you couldn’t translate that data into widespread accuracy… I think you’d need a way larger sample size. Plus, what was their adherence protocols? We’re they locked in a facility for 4 weeks, only ate what they were given, and had sleep and physical exercise monitored? Cause otherwise, even if there was some monetary reward for their participation in the study, if people were left to report their own sleep, physical activity and what they ate… I’m just saying, not that it’s impossible, but people do lie.
I always hit PRs when doing fasted workouts. Have not really tried fasted cardio yet.
Because I never do cardio and I despise it.
Nah i always eat cause I'm not trying to get skinnier but i have no regime for the workout but it's usually twice a day before a meal so my morning is a fasted one i guess and the second is well fed
great video! thanks
Thank you!
What was the "shake"used in the study please? I wonder if this impacts things e.g. an MCT or BHB based shake vs a glucose shake vs protein?
Your voice is different from the one used 3 years ago. Who are you and what did you do whit the real PictureFit ? 😏😂
I don’t do cardio for 60 minutes and will eat less if I don’t eat before and I’m not hungry after cardio. And yes I fight hunger when not busy.
I like working out fasted. I hate working out with food on my stomach. Fasted cardio and working out in general works out for me. It accelerates my fat burning because I do keto and stay in some level of ketosis all the time. When I work out, fat burning just speeds up.
Commenting for algoo. And amazing viddss!
Thanks!
@@PictureFit love your content man!
Love your enthusiasm for the videos man, can you tell how can I be more enthusiastic? Ps: i am a very reserved person :'(
I do my daily hour jog thr first thing in the morning cos i feel like either throwing up or shitting my pants everytime i run with food in my system. So i might as well just front load my cardio and get it out the way
Tbh, I do fasted running in the morning only because I don't like making my full stomach bounce around lol.
He said it guys, he said it depends !!
😅
If you are doing cardio during fasting I think it is easier if you have more days invested in the fasting part of it before you try cardio during this time. But everyone's body is different so it may not apply to you. 💭🤷♂️
science is good, however I believe people were better before science got to involved.
Before hardwork was the "only way" and people embraced this. Now days everyone is so confused and overwhelmed they don't even want to try. Mainly because someone is always telling them they're doing it "wrong"
While science can be great, it can also over complicate some of the most basic things.
So at the start of the video you talked about people who don't eat before a run burn fat during exercise, but burn carbs after. Where does the carb come from if they didn't eat?
Do what can you take or do to increase your height or get taller?
Not a fan of fasted cardio, but for some reason I prefer fasted lifting. I never knew why and I'd never recommend it to anyone, haha