“Oi Collins…”
- Fasted Cardio In The Morning For Fat Loss… Is It Worth It?
- If You Could Only Recommend One Supplement, What Would It Be?
“Fasted Cardio In The Morning For Fat Loss… Is It Worth It?”
There are a lot of studies both for and against…
This study - https://www.ncbi.nlm.nih.gov/pubmed/20837645 - for example, took in shape, active young 20-30 year old men and broke them up into three groups: a fasted training group, a fed training group, and a non-training control group. All were eating a high-fat, high-carb, low-protein diet in a 50/40/10 ratio with a 1000 calorie or more surplus [eating 1000 kcal a day more than necessary]… Straight away we can ignore the control group who ate the extra calories, did not do any exercise, and unsurprisingly all got fatter…
The groups ate the exact same meals made up of the same foods, just at different times relative to the workout. The workout consisted of running and cycling…
[It’s important to note there was no weight training; this study was only about fasted cardio and its effects on fat loss...]
All groups were eating 1000 kcal or more above maintenance, but the fasted group gained the least amount of body fat over the 6 weeks… 0.7kg - deemed scientifically insignificant [!] compared to the fed group who gained 1.4kg.
This is all pretty cool… Both groups were still overfed by 15-20%, so when we account for the extra activity it leaves the subjects with a “theoretical” surplus of 650 calories per day, on average, which “should” have resulted in weight gain of around 3.5 kg after six weeks…
Based on this study, and plenty of others like it, there seems to be some merit to fasted cardio… But then if you read this study - https://www.ncbi.nlm.nih.gov/pubmed/21411835 - where researchers found that fed participants showed an increase in oxygen consumption [VO2] and substrate utilization [fat usage] both during the workout and in the 12 to 24 hours post workout versus participants who fasted, with the conclusion that “when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.” Just like the first study, there are plenty of others like it with similar conclusions…
How does this happen!?
Unfortunately - or fortunately depending on how you look at it - we are all beautiful, individual snowflakes… Like it or not, you are a unique crystal masterpiece, differing from all the others in the blizzard... Your intricate patterns are shaped by your quantity of muscle mass, fiber type, genetics, nutrition status, athletic history, circadian rhythm, habits and routines, and dozens of other factors that will influence the intended outcome…
On the surface you can grab a bunch of similar people - a group of in shape, twenty something year old men and have them do cardio - but some will have been zinc deficient, some will be more fast twitch, some will have faster metabolisms, some will be more fat adapted, some will manage their stress better, some may have been taking probiotics, even temperature comes into play… These and many other factors will influence the outcomes of studies, who then draw general conclusions…
So here’s my general conclusion…
F*** it!
The simplest solution is almost always the best, and this is no exception…
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat…
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports…”
This simple advice has stood the test of time - follow it and any excess body fat you have will melt away… Plus you’ll get fit and strong as f***...
F*** the minutiae.
- Fasted Cardio In The Morning For Fat Loss… Is It Worth It?
- If You Could Only Recommend One Supplement, What Would It Be?
“Fasted Cardio In The Morning For Fat Loss… Is It Worth It?”
There are a lot of studies both for and against…
This study - https://www.ncbi.nlm.nih.gov/pubmed/20837645 - for example, took in shape, active young 20-30 year old men and broke them up into three groups: a fasted training group, a fed training group, and a non-training control group. All were eating a high-fat, high-carb, low-protein diet in a 50/40/10 ratio with a 1000 calorie or more surplus [eating 1000 kcal a day more than necessary]… Straight away we can ignore the control group who ate the extra calories, did not do any exercise, and unsurprisingly all got fatter…
The groups ate the exact same meals made up of the same foods, just at different times relative to the workout. The workout consisted of running and cycling…
[It’s important to note there was no weight training; this study was only about fasted cardio and its effects on fat loss...]
All groups were eating 1000 kcal or more above maintenance, but the fasted group gained the least amount of body fat over the 6 weeks… 0.7kg - deemed scientifically insignificant [!] compared to the fed group who gained 1.4kg.
This is all pretty cool… Both groups were still overfed by 15-20%, so when we account for the extra activity it leaves the subjects with a “theoretical” surplus of 650 calories per day, on average, which “should” have resulted in weight gain of around 3.5 kg after six weeks…
Based on this study, and plenty of others like it, there seems to be some merit to fasted cardio… But then if you read this study - https://www.ncbi.nlm.nih.gov/pubmed/21411835 - where researchers found that fed participants showed an increase in oxygen consumption [VO2] and substrate utilization [fat usage] both during the workout and in the 12 to 24 hours post workout versus participants who fasted, with the conclusion that “when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.” Just like the first study, there are plenty of others like it with similar conclusions…
How does this happen!?
Unfortunately - or fortunately depending on how you look at it - we are all beautiful, individual snowflakes… Like it or not, you are a unique crystal masterpiece, differing from all the others in the blizzard... Your intricate patterns are shaped by your quantity of muscle mass, fiber type, genetics, nutrition status, athletic history, circadian rhythm, habits and routines, and dozens of other factors that will influence the intended outcome…
On the surface you can grab a bunch of similar people - a group of in shape, twenty something year old men and have them do cardio - but some will have been zinc deficient, some will be more fast twitch, some will have faster metabolisms, some will be more fat adapted, some will manage their stress better, some may have been taking probiotics, even temperature comes into play… These and many other factors will influence the outcomes of studies, who then draw general conclusions…
So here’s my general conclusion…
F*** it!
The simplest solution is almost always the best, and this is no exception…
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat…
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports…”
This simple advice has stood the test of time - follow it and any excess body fat you have will melt away… Plus you’ll get fit and strong as f***...
F*** the minutiae.
“If You Could Only Recommend One Supplement, What Would It Be?”
Whatever you are deficient in... But if you were to hold a gun to my head and make me name just one for the whole population… Probiotics... Gut microbiota is a massive topic and plays a huge role in your health…
- Probiotics enhance your immune system - a healthy gut will absorb more nutrients than an unhealthy one.
- Probiotics have been shown to reverse ulcers, irritable bowel syndrome, Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other gut inflammations that occur from a lack of sufficient probiotics.
- Celiac disease or gluten sensitivity issues/symptoms can be managed far better by adding probiotics.
- They have been shown to improve colon function.
- A healthy gut flora balance has been shown to help prevent cancer by nourishing enzymes that inhibit tumor production throughout the body.
- They have been shown to significantly aid fat loss - a Japanese study found that those who increased their probiotic intake for four weeks lost 8.2% belly fat.
- Your gut flora balance can affect your brain, personality and mind… See the video below…
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2018
