1

votes

HIIT on Empty Stomach

Answered on August 19, 2014
Created November 20, 2012 at 5:41 PM

A google search led me to every possible opinion under the sun on this one.

Some say it's great if you have the energy, some say you will lose muscle and strength.

What's the deal?

I felt great doing my 30 mins (including warmup etc) on the elliptical, HIIT style and hadn't eaten anything, only had black coffee. Could have gone longer.

BUT I do NOT want to be losing muscle mass I want to burning fat and preserving muscle.

C8549e3ab0e3d77910e72c87cb5e0918

(435)

on November 21, 2012
at 01:49 PM

Can you track your heart rate on the elliptical? In the high intensity bursts I aim for ~85% of my max heart rate, which for me (at 40 years old) is ~ 153 beats per minute. (calculation is (220 - age) *0.85). For the slow intervals I go slow enough to get it back down below 130 bpm.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

He eats carbs before, but doesn't specifically recommend anyone to do so. What's special about Sprint 8 is that he got these results without altering the participants' diets in any way, so as long as you can perform the sets you do at maximum effort for the allotted time, whether you eat carbs, and when you eat carbs shouldn't be the deciding factor on improving your body. http://www.youtube.com/watch?v=geVJqKCFk-c http://www.kdmc.org/research.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

He specifically states that eating carbs after a HIIT is shown to speed recovery time. He also says that in his studies Carbohydrates after Sprint 8 stunted Human Growth Hormone secretion dramatically and that he specifically recommends that if you are going to eat soon after Sprint 8 then do not eat carbohydrates immediately after unless you specifically need improved recovery times and do not care about HGH release.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

Okay, my understanding of Sprint 8, which Phil Campbell advocates is to work out 3 times per week (never back to back days because fast twitch needs 48 hours to heal according to him) for 8 weeks starting with just TWO sets of all out 30 seconds with 1:30 rest. Adding up to 1 set per work-out day and never going over 8 sets total on any one day. In his protocol he didn't change the participants' diet and they lost on average 30% body fat and gained on average 8% lean muscle mass. That's without changing their diets.

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:48 PM

i'll see if I can push it harder next time i go. i was thinking 2x per week would be my schedule for it. what should i be eating AFTERwards? i'm eating low carb high fat right now, do i have to consume carbs after or can i stick to what i've been eating?

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:47 PM

i just watched the dr.mercola and phil campbell elliptical demo on youtube, looks like about what i was doing... so crazy fast haha :)

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:39 PM

Yeah, that was my experience too. Once I got about 10 or 12 minutes in, I was amazed. I felt like a machine :) What type of HIIT do you do? Are you talking HIIT cardio or weights?

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:38 PM

i'll check it out, thank you :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 09:18 PM

It's not that you're doing it wrong, just that you might not be reaching the full potential you could reach if you went a little harder. There is a gentleman in charge of a protocol called Sprint 8 who's name is Phil Campbell and he does his HIIT training on the elliptical with good results, there is even a special brand of ellipticals that have a sprint 8 button on them now. You can see him in an interview with Dr. Mercola on Youtube or you can see his research for yourself if you go to King's Daughter Medical Center's research page.

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:12 PM

thanks, that answers my question about muscle loss during exercise on the empty stomach :)

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:11 PM

so high intensity is what? I had it on level 8 and was doing speed of 10 mi/hr I don't know which it was, which was as fast as I could move those foot pedals, and then slowed to about 3.5m/h for low intensity... and was doing 45-60 sec high _ Maybe I don't get what high intensity looks like?

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:09 PM

well i certainly was going as hard as the elliptical and my heart would allow me and pushed past the burning I feel like dying stage, but it was my first time trying it so I guess I could be doing it wrong

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 20, 2012
at 06:08 PM

The whole point of HIIT is to be wiped after 5-10 minutes. 30 minutes of "HIIT" is not really high intensity.

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5 Answers

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4
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 20, 2012
at 09:03 PM

I do most of my runs, lifts, and sprints on an empty stomach. You will not loose muscle by exercising in a fasted state.

It is far more important what you do after your exercise. Get enough protein, get enough food, get enough sleep!

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:12 PM

thanks, that answers my question about muscle loss during exercise on the empty stomach :)

3
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 06:02 PM

Well HIIT on an empty stomach is probably okay, but I'd be concerned that you aren't pushing yourself hard enough if after 30 minutes of hiit you still feel like doing more. Have you heard of sprint 8? Make sure your high intensity parts are <= 30 seconds.

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:47 PM

i just watched the dr.mercola and phil campbell elliptical demo on youtube, looks like about what i was doing... so crazy fast haha :)

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:48 PM

i'll see if I can push it harder next time i go. i was thinking 2x per week would be my schedule for it. what should i be eating AFTERwards? i'm eating low carb high fat right now, do i have to consume carbs after or can i stick to what i've been eating?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 20, 2012
at 06:08 PM

The whole point of HIIT is to be wiped after 5-10 minutes. 30 minutes of "HIIT" is not really high intensity.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 09:18 PM

It's not that you're doing it wrong, just that you might not be reaching the full potential you could reach if you went a little harder. There is a gentleman in charge of a protocol called Sprint 8 who's name is Phil Campbell and he does his HIIT training on the elliptical with good results, there is even a special brand of ellipticals that have a sprint 8 button on them now. You can see him in an interview with Dr. Mercola on Youtube or you can see his research for yourself if you go to King's Daughter Medical Center's research page.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

He specifically states that eating carbs after a HIIT is shown to speed recovery time. He also says that in his studies Carbohydrates after Sprint 8 stunted Human Growth Hormone secretion dramatically and that he specifically recommends that if you are going to eat soon after Sprint 8 then do not eat carbohydrates immediately after unless you specifically need improved recovery times and do not care about HGH release.

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:09 PM

well i certainly was going as hard as the elliptical and my heart would allow me and pushed past the burning I feel like dying stage, but it was my first time trying it so I guess I could be doing it wrong

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:38 PM

i'll check it out, thank you :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

He eats carbs before, but doesn't specifically recommend anyone to do so. What's special about Sprint 8 is that he got these results without altering the participants' diets in any way, so as long as you can perform the sets you do at maximum effort for the allotted time, whether you eat carbs, and when you eat carbs shouldn't be the deciding factor on improving your body. http://www.youtube.com/watch?v=geVJqKCFk-c http://www.kdmc.org/research.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on November 20, 2012
at 10:37 PM

Okay, my understanding of Sprint 8, which Phil Campbell advocates is to work out 3 times per week (never back to back days because fast twitch needs 48 hours to heal according to him) for 8 weeks starting with just TWO sets of all out 30 seconds with 1:30 rest. Adding up to 1 set per work-out day and never going over 8 sets total on any one day. In his protocol he didn't change the participants' diet and they lost on average 30% body fat and gained on average 8% lean muscle mass. That's without changing their diets.

1
0b4326a4949718451a8571b82558dc10

on November 20, 2012
at 09:10 PM

I always workout fasted...but I've been doing it for a while. Your body has to get used to regulating blood sugar. Pre-paleo I was eating peanut butter and jelly sandwiches at 2:30 pm for a 5pm workout just because I thought it was necessary...that's definitely not the case anymore. I can fast all day and be ready for a 5pm workout..

I must say. Fasted workouts start out slow and lethargic..but once you get warmed up (15 minutes or so) you start to feel like an Olympic athlete.

My experience with fasted HITT is very positive. I suggest you try it out.

Muscle: I have more muscle mass then I ever have.. It hasn't been an issue for me. Just make sure your eating a good amount of safe starch after your workout. I usually eat 4-7 potatoes. (yams, sweet, and or white)

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:39 PM

Yeah, that was my experience too. Once I got about 10 or 12 minutes in, I was amazed. I felt like a machine :) What type of HIIT do you do? Are you talking HIIT cardio or weights?

0
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on November 20, 2012
at 08:58 PM

If I ate beforehand I think I'd puke! I feel like puking doing it on an empty stomach haha.

0
C8549e3ab0e3d77910e72c87cb5e0918

(435)

on November 20, 2012
at 07:52 PM

I haven't noticed a performance difference when I eat before hiit. Usually, though, I do it on just the tbsp of coconut oil in my coffee.

If I do it on the elliptical, I do 15 minutes max., with the high intensity being 20-30 seconds at 4,6,8,10 & 12 minutes. No way I could do it for twice as long!

7bab99c303f1e83d3d9722a414dd7b45

(524)

on November 20, 2012
at 09:11 PM

so high intensity is what? I had it on level 8 and was doing speed of 10 mi/hr I don't know which it was, which was as fast as I could move those foot pedals, and then slowed to about 3.5m/h for low intensity... and was doing 45-60 sec high _ Maybe I don't get what high intensity looks like?

C8549e3ab0e3d77910e72c87cb5e0918

(435)

on November 21, 2012
at 01:49 PM

Can you track your heart rate on the elliptical? In the high intensity bursts I aim for ~85% of my max heart rate, which for me (at 40 years old) is ~ 153 beats per minute. (calculation is (220 - age) *0.85). For the slow intervals I go slow enough to get it back down below 130 bpm.

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