Fasted Cardio for fatloss?

by **Bison** on Fri Jan 25, 2008 8:04 pm

Any of you guys do this? Believe in it? I've never done it for one reason or another, mainly becasue I think you're asking for major catabolism. I love this little article by Alwyn Cosgrove, could seen as a little arsey but it makes me smile :mrgreen:

FASTED CARDIO
Are you fucking kidding me? Seriously, are you fucking kidding me? Why are we even talking about this?

Let's take two twins, both 200lbs, both doing the same training program, taking the same supplements, and following the same nutrition plan in the hopes of getting lean.

One difference, though: one of them eats 2 eggs and does 30 minutes of cardio three days per week. The other does 30 minutes of cardio, three days per week and THEN eats 2 eggs.

So what's the magical difference in terms of fat loss after six months? Drum roll please...

I'll tell you — no fucking difference.

However, whenever you bring up this question we get a ton of responses saying, "This is exactly the information I needed!". Oh fuck off. The reason you are still fat is because you couldn't decide to do cardio on an empty stomach or not?

30 minutes of steady state cardio will burn about 300 calories. Three times per week — 900 calories. Add that up for 26 weeks and we get a whopping: 23,400 calories.

Or 6.6 lbs of fat.

In six months.

If doing it fasted, burned 30% more (which it doesn't), you're looking at another 2lbs of fat in that same six month period.

Or an additional 0.07 pounds per week.

And for those of you who say — I do fasted cardio but I have a small scoop of protein first, then you're NOT DOING IT FASTED THEN, ARE YOU?

Fat people finish marathons all the time. Aerobic training doesn't do a hell of a lot for real world fat loss. Even if you're hungry.

http://www.t-nation.com/readArticle.do?id=863599

Can you argue with it?

by **Orinoco** on Fri Jan 25, 2008 8:15 pm

http://www.t-nation.com/readArticle.do?id=927737

This is what I do when cutting.....always works well for me. Some Glutamine and BCAA's and then either very slow cardio or a fast walk.

by **Alex** on Sat Jan 26, 2008 11:21 am

I'm pretty much the same although I'll get a bit of whey inside me at least before hand and mix a bit of juice and glutamine up having alf before and half after.

by **simon m** on Sat Jan 26, 2008 12:20 pm

I know that the Union club WASPS in the first week or so of pre-season do fasted cardio then have breakfast. Personally, I'd want some whey in me very shortly after waking and before I even left the house

by **Alex** on Sat Jan 26, 2008 12:42 pm

Martin Johnson used to knock back a shake before a 4 mile run to Leicesters groud for training.

by **upright** on Thu Feb 21, 2008 7:48 am

rocky put away 6 eggs before running the streets of philly... I've ben doing fastd cardio for 3 months - 40 mins Xtrainer every morning. I can tell you I've lost just over a stone and a hell of a lot of strength. But my nutrition has been crap and I haven't been training. I was on BB.com reading an aricle about morning training a few weeks back as this is the only time I can train (although my morning is around 2-3pm) and read that before morning cardio you should take about 40g whey, some fish oils and glute. Afterwards, you should get some sugars in. I liked the sound of this so have taken that on board for my training off days on which I still intend to do morning cardio. Ideally I would do both everyday, but I don't have time for 2 sessions in the gym. Most guys on here are concerned with preserving gains which I have not been in the last few months - only burning fat so as to really start training poperly from a solid platform of a ready to go body composition.

I wouldn't suggest fasted cardio to anybody who has significant gains to lose. But for those starting out or who've only been training a short time this can be a good way to find a starting point and motivational strength.

by **kp1512** on Thu Feb 21, 2008 9:36 am

The poster doesnt take into account catabolisation of muscle tissue? When we go on a fat loss schedule, we ideally dont want to lose muscle as well...or rather we want to limit it.

Depending on what you read, the ratio of fuel in a fasted state is your own body fat and also anything the body can get hold of to break down....(muscle may be one)......personally...10-15g of protein and a very effective fat loss stack and you are away....as you get the benefit of both worlds...raised int temperature, higher heart rate, and when fat is used, higher rate of oxidation (especially if the fat loss supps you use work better within those pathways)

KP

by **Bison** on Thu Feb 21, 2008 10:50 am

For the past few weeks I've been doing a little low-intensity morning cardio, only about 15-20 mins though. I've just been using a supplement stack pre cardio so it's not fasted as such, though I literally fall out of bed, neck this and out of the front door. So it won't have any chance to enter my system until I'm almost home again.

5g OKG <--- Just decided to cycle off this today, the gains from it seem to have stopped

7g AAKG
7g Glutamine
1g HMB
7g EAA/BCAA/Leucine mix
5g Endurance mix ( 2g Beta Alanine - 2g Creapure - 1g ALCAR )
400mg Rhodiola
400mg GTE

Soon as I get home I have some organic coconut milk mixed with some WPC80, MPC & Cocoa. I don't have any carbs until the evening or PWO if it's a training day.

Tried to take some measurements the other day and couldn't find the tape measure :roll:

I've lost a boat load of weight from my mid-section and although I've lost some mass (obviously) it's hasn't been as dramatic as last time. With the right lighting all my abs are visible but I'm not yet cut enough for it to be obvious the whole time.

Bugger is I got down to 14st 12lb and then blew it on Valentines Day adding a whopping 4lb that night!!!!! It took me until yesterday to get back down to 14st 12lb again and we decided to have another cheat day lol, huge meaty pizza, baked beans, potato shells with melted cheese, ice-cream, loads of cheerio's with freezing cold milk and I also had a glass of wine :lol:

by **Alex** on Thu Feb 21, 2008 11:25 am

In all honesty I think you should cheat meal once a week anyway. Short term it may set you back a couple of days but long term you'll feel so much better for it, both physically and mentally.

As for fasted Cardio, as said previously, doing any form of cardio will raise metabolic rate during that period and for me the improved cardio vascular potential far out weights the fat loss potential. This is why I'd never embark on fasted cardio and prefered to be fuelled to enable better performance just as I would with weights.

by **Bison** on Thu Feb 21, 2008 11:39 am

Alex wrote:In all honesty I think you should cheat meal once a week anyway. Short term it may set you back a couple of days but long term you'll feel so much better for it, both physically and mentally.

As for fasted Cardio, as said previously, doing any form of cardio will raise metabolic rate during that period and for me the improved cardio vascular potential far out weights the fat loss potential. This is why I'd never embark on fasted cardio and prefered to be fuelled to enable better performance just as I would with weights.

I think it's good to be really strict in the beginning and get as much fat off as quickly as possible. Once things slow down a little though then I think it's essential for personal sanity to have a cheat meal (or two) once a week. Agree that physically it can also have positive effects in the long run

Again I agree, by cardio I'm just taking the dog for a big walk and walking at a fast pace... I'm not running about for no one when I've just woke up :lol:

by **Alex** on Thu Feb 21, 2008 11:50 am

Bison wrote:
Alex wrote:In all honesty I think you should cheat meal once a week anyway. Short term it may set you back a couple of days but long term you'll feel so much better for it, both physically and mentally.

As for fasted Cardio, as said previously, doing any form of cardio will raise metabolic rate during that period and for me the improved cardio vascular potential far out weights the fat loss potential. This is why I'd never embark on fasted cardio and prefered to be fuelled to enable better performance just as I would with weights.

I think it's good to be really strict in the beginning and get as much fat off as quickly as possible. Once things slow down a little though then I think it's essential for personal sanity to have a cheat meal (or two) once a week. Agree that physically it can also have positive effects in the long run

Again I agree, by cardio I'm just taking the dog for a big walk and walking at a fast pace... I'm not running about for no one when I've just woke up

Yes, I meant more after a 4-6 week period as we don't want thyroid to slow down or become inactive.

by **Hugh** on Wed Feb 27, 2008 2:39 am

Hi second post after my presentation post,

Alex is right about the cheat meal, to be honest it helps me loosing fat to have a cheat meal as I think it has an effect on my leptin level. I run 40 mins to 1 hour 3 times a weeks.

My pre run stack is 2 table spoon of green tea sencha two table spoon of yerba mate 500 mg of WTE, one table spoon of Eleuthero. I run close to my lactate treshold. I don't have anything post training.

I wait 1 hours then 15 grams of EAA and 5 grams of ribose with a B complex and 400 mcg of chromium polinicotinate. From the mirror I ve lost some fat. But my main goal is to be as light as possible and as fast as I can. 1.84 m for 75 kg and 10% to 11% BF is my goal at the moment I am 74 11%.

Carb pre run or during the run have been proven to be ergogenic cf "Lore of running" by tim Noakes, MD. I think that being on a low carb chronicaly helps you to have a "more fat burning" metabolism rather than "carb burning". An then on the race day the extra carbo give you a boost. Just assumptions but I can feel this on myself.

Fasted Cardio for fatloss?

Fasted Cardio for fatloss?

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