4

votes

Hack this new report about fasted training

Answered on August 19, 2014
Created June 28, 2011 at 9:26 PM

http://well.blogs.nytimes.com/2011/06/27/does-exercising-on-an-empty-stomach-burn-more-fat/?ref=science

If you still train fasted, will this short article perhaps make you change your practice?

If you train fasted, what kind of training is it? Weight training? Running/jogging? Whatever else you do.

Disclosure: I used to lift weights in the Berkham LG style. BCAAs beforehand and all. I stopped that a while ago and have gained and gained. Part of the choice of course depends on your goals; if you are interested in getting stronger then I have to ask simply why one would not use every tool in the toolbox to do so, i.e. having fuel in your system before lifting heavy things.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on July 05, 2011
at 05:17 PM

Actually, he didn't care about the boob-shot. He cared that I was spending my housekeeping time on Paleo Hacks. My house is so trashed now...

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 02:13 AM

Thanks, Ben. Yes, it is working and with IF I am actually now slowing dropping below my previous goal weight which was reached in 02.The exercise decreases my cortisol which is a major biggie for me. After where I started, to be able to do IF is simply AMAZING and very cool to be dropping lower than I thought previously possible without constant "fighting" for it. :)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 04, 2011
at 01:35 AM

Cool. Sunds like you have a good system worked out for you. It's still working?

Af1d286f0fd5c3949f59b4edf4d892f5

(18472)

on July 03, 2011
at 11:58 PM

oh sara. just tell him that we're all totally fine with it. i'm sure that will help.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on June 29, 2011
at 06:16 PM

why thank you. it feels strangely empowering to have joined the ranks of the torso chicks :)

Ed71ab1c75c6a9bd217a599db0a3e117

(25482)

on June 29, 2011
at 01:30 AM

Awesome point plus one

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 29, 2011
at 01:23 AM

Nice, I like your take on it: eff the fat burnng idea, just do what feels good. Cool. And, well, your new pic is nice

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 29, 2011
at 01:22 AM

Like Miked says and you prolly know, eat bigger and fuel yourself:) pull ups are hard for anyone, but especially for women who generally have stronger lower bodies rather than upper bodies. Def going to need some fuel to build up

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 11:39 PM

yeah, so how long are we doing this? I don't know how long my hubby's gonna be comfortable with the boob-shot...

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:14 PM

Torsolicious !!!

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:12 PM

Great observation. I wondered the same thing.

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:11 PM

Love...stupid phone

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:10 PM

We lkcove Olivia!!

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:47 PM

SARA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Upvote Upvote Upvote (you know why :)

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:45 PM

Sistah - I hear ya'. Nothing like leaving a bootylicious corpse. I'd make them put me in the casket face down.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:40 PM

I'd rather die at 50 with the nice butt. :p

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:39 PM

I'd rather die at 50 with the nice ass :p

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:33 PM

I nearly commented on your lack of avatar -then THIS! Fabulous!

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 28, 2011
at 10:24 PM

Well there is some correlations...A healthy person will probably life longer, and someone who is fit (performance) is likely to be more healthy. But when you get to the extremes, then you have to pick. I.e., you can be a world-class weight lifter, but you're probably going to have to pack on some fat. Or you can do crazy calorie restriction to live to 120, but then you'll be sad and cold all the time. So, initially, you can improve on all three, but as some point you need to pick where you want to go with your life. Or you can just stay somewhere in the middle and be OK at everything.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:03 PM

Maybe you can vary it? Fasted half and not the other half of the week? Could you get the best of both worlds that way?

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:00 PM

so what you're saying is I can live to be 100 with a pancake butt, or die at 50 with a nice round booty? Decisions, decisions.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 28, 2011
at 09:55 PM

Yeah, you sorta need to pick what you want: Training fasted will help things with autophagy like you say, but you won't easily get big and strong. Training fueled will help you get big and strong but maybe you don't get the other health benefits. It's like Robb Wolf says: you have to pick where you want to be along the orthogonal axes of Health, Performance, and Longevitiy. You can't have it all, increasing one will decrease others.

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7 Answers

8
06c028fdec6702cddfc66334b3bae9ab

on June 28, 2011
at 10:10 PM

I would expect that those in the study were on the SAD and are carb-dependent. What about those of us that have switched to fat burning as a primary source of fuel? I work out fasted and have noticed remarkable gains in both strength and physique.

Ed71ab1c75c6a9bd217a599db0a3e117

(25482)

on June 29, 2011
at 01:30 AM

Awesome point plus one

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:12 PM

Great observation. I wondered the same thing.

3
0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 09:49 PM

I train fasted but I can be convinced to do otherwise. I chose fasted training due to what I've read on Leangains, Hofmeklers' newer stuff about recycling old muscle proteins and Art Devany's book.

I exercise first thing, and it's really a matter of convenience to do so before I have to cook everyone their eggs.

The types of exercise I do are heavy weights, sprints, and mixed up metabolic conditioning stuff that I make up myself. I don't run or pull on the ol' leg warmers for aerobics.

My goals are to increase upper body strength (my chins and pull-ups are kinda pathetic), wake up my dead glutes and grow a strong powerful booty, and develop an iron clad core so that I won't have to have the bladder surgery that my mother just had.

I haven't gone up in weight recently, my deads are dead. I'm not any closer to a Sarah Connors pull-up either. SO, prolly I'll rethink the whole fasted part and see how I do.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:03 PM

Maybe you can vary it? Fasted half and not the other half of the week? Could you get the best of both worlds that way?

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:45 PM

Sistah - I hear ya'. Nothing like leaving a bootylicious corpse. I'd make them put me in the casket face down.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 29, 2011
at 01:22 AM

Like Miked says and you prolly know, eat bigger and fuel yourself:) pull ups are hard for anyone, but especially for women who generally have stronger lower bodies rather than upper bodies. Def going to need some fuel to build up

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:00 PM

so what you're saying is I can live to be 100 with a pancake butt, or die at 50 with a nice round booty? Decisions, decisions.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:40 PM

I'd rather die at 50 with the nice butt. :p

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 28, 2011
at 10:24 PM

Well there is some correlations...A healthy person will probably life longer, and someone who is fit (performance) is likely to be more healthy. But when you get to the extremes, then you have to pick. I.e., you can be a world-class weight lifter, but you're probably going to have to pack on some fat. Or you can do crazy calorie restriction to live to 120, but then you'll be sad and cold all the time. So, initially, you can improve on all three, but as some point you need to pick where you want to go with your life. Or you can just stay somewhere in the middle and be OK at everything.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 28, 2011
at 09:55 PM

Yeah, you sorta need to pick what you want: Training fasted will help things with autophagy like you say, but you won't easily get big and strong. Training fueled will help you get big and strong but maybe you don't get the other health benefits. It's like Robb Wolf says: you have to pick where you want to be along the orthogonal axes of Health, Performance, and Longevitiy. You can't have it all, increasing one will decrease others.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:39 PM

I'd rather die at 50 with the nice ass :p

2
Cbb1134f8e93067d1271c97bb2e15ef6

on July 03, 2011
at 09:57 PM

Because I practice "change-it-up" as a primary strategy in my battle with my body, which is a metabolically challenged ex-fattie body, I will continue to do what I am doing. I workout about 80-90% of the time fasted. I was never able to do this before about the last year. Prior to that, I was still so metabolically deranged that I still did a form of graze-eating.A huge benefit for me is that if I practice IF, I do not get hungry after exercising. If I have the nice big breakfast recommended in some circles, I am a postergirl for Taubes etc "exercise makes you hungry." With IF, no no hunger.

Also, in Chris Kresser's podcast #1, Stephan Guyenet touched on the possible effects of IF resulting in more leptin to the hypothalamus, which can only be a good thing in my world.

I believe that IF at the level I do it, combined with change-it-up in all aspects of my life , but most focused on diet and movement/exercise, is over time, changing my set-point.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 02:13 AM

Thanks, Ben. Yes, it is working and with IF I am actually now slowing dropping below my previous goal weight which was reached in 02.The exercise decreases my cortisol which is a major biggie for me. After where I started, to be able to do IF is simply AMAZING and very cool to be dropping lower than I thought previously possible without constant "fighting" for it. :)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 04, 2011
at 01:35 AM

Cool. Sunds like you have a good system worked out for you. It's still working?

2
7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on June 28, 2011
at 09:59 PM

I run, swim or do other moderately intense cardio (oh noez, cardio!) fasted a few times a week. My long run for the week is usually fasted. I don't really care much if there's a fat burning advantage or not, I do it because it makes me feel really good, and honestly, I feel like it's good self-discipline. It's also a good reality check for the idea that cardio is a free pass to eat a ton of extra food, if that makes sense. I actually used to do all my cardio about 14 hours fasted, but I stopped that when I noticed I had stopped improving my performance and was just generally feeling shitty.

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:10 PM

We lkcove Olivia!!

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:11 PM

Love...stupid phone

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:33 PM

I nearly commented on your lack of avatar -then THIS! Fabulous!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 29, 2011
at 01:23 AM

Nice, I like your take on it: eff the fat burnng idea, just do what feels good. Cool. And, well, your new pic is nice

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on June 29, 2011
at 06:16 PM

why thank you. it feels strangely empowering to have joined the ranks of the torso chicks :)

1
Ce7e28769d92d5de5533e775b1de966e

on June 29, 2011
at 01:03 AM

I train fasted but I also cycle, have Crossfit, and then my own WOD's outside of the box, early in the morning. Years of swimming practice at 5am for two-hours set me up and it's just how I do it. Afternoon practice was of course after eating meals and really couldn't tell the difference. That was before I went Paleo. Now what I do is the night before I go into the box, as the WOD's there are always awesome crushers and take way more out of me than my other sporto activites, about 30-mins before bed will have a hardboiled egg, some mac nuts, coconut, a few bites of sweet potato. I have more energy and very little slow down the next morning - all solid performances since I made that change. I was just blazing through all my food too fast and now the late night snacks then to sleep has really been aces. My coaches approve as well so I'm doing it right - at least for me. Also, it's more important to me to kick ass and feel good than to care about all the fat burning bloddy blah. I don't care about that shit. I'm healthy. I eat big in the right ways. My workouts are productive. I feel and look amazing and each day it gets better and better. That's kind of all that matters, right?

1
1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 10:37 PM

Thanks for sharing. This will be useful to consider once I actually begin training.

77877f762c40637911396daa19b53094

(78467)

on June 28, 2011
at 11:14 PM

Torsolicious !!!

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on June 28, 2011
at 11:39 PM

yeah, so how long are we doing this? I don't know how long my hubby's gonna be comfortable with the boob-shot...

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 10:47 PM

SARA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Upvote Upvote Upvote (you know why :)

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on July 05, 2011
at 05:17 PM

Actually, he didn't care about the boob-shot. He cared that I was spending my housekeeping time on Paleo Hacks. My house is so trashed now...

Af1d286f0fd5c3949f59b4edf4d892f5

(18472)

on July 03, 2011
at 11:58 PM

oh sara. just tell him that we're all totally fine with it. i'm sure that will help.

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 29, 2011
at 01:08 AM

I think it depends on the individuals metabolic flexibility(the ability to switch between fat and carb burning or the Respiratory Exchange Ratio).

Beta-oxidation (fat-burning) produces less carbon dioxide than glycolysis (sugar-burning)—and we can measure that in our breath. The ratio of CO2 to O2 is 0.7 for beta-oxidation and 1.0 for glycolysis…so an RER (Respiratory Exchange Ratio) of 0.7 indicates pure fat-burning, and 1.0 and above indicates pure sugar burning.

If someone has a high fasting RER(sugar-burning) it indicates they are less than healthy and are burning less fat, so it seems like it is beneficial to train fasted so they can train their bodies to burn more fat.

If someone has a normal fasting RER(fat-burning) then eating before working out could be beneficial if they are trying to gain lean mass and they should easily be able to switch from fat to carb burning so they should burn the same amount of fat regardless.

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