How to Eat Intuitively

How to Eat Intuitively

I’m sure at some point in your life you have downloaded MyFitnessPal or a similar app and dove into the world of tracking your food. Maybe you loved it and felt it kept you organized or maybe you found it cumbersome, boring, and just a flat of pain to deal with. I feel you on that. We know calories are important. We know protein, carbs, and fats play a vital role in our well-being. But do you HAVE to track in order to make progress? What if you just want to feel good and not have to worry about every ounce of food that goes in your mouth? Enter intuitive eating.

Even though we can’t ignore the fact that tracking your food intake would be the most
accurate way to gather data to ensure you are making continual progress, it is not the best option for everyone.

Tracking your food would not be a good idea if:

  • You suffer from a negative relationship with food
  • You would feel guilty if you overate or would try to eat severely under the suggested calorie amount to “make quicker progress”
  • You don’t track your intake accurately (skipping weekends, not including drinks)
  • You don’t enjoy it and won’t keep it up

I will turn around and contradict my point immediately before diving into tips on how to eat intuitively by saying that everyone should at least track for 2-3 weeks. Every bite. Every dab of ketchup. Every beer. You need to learn the rules before you break them so to speak. The reason for this is because most people actually have no idea what they are putting in their body. They don’t actually know which foods contain protein, carbs, or fats or how many calories are in that “healthy” salad dressing they always use. Some people really struggle to lose weight even though they swear they have been eating perfectly. They track for two weeks and realize that a handful of almonds might be running them a few hundred calories and they are gaining weight because of unintentionally being in a caloric surplus. Track for just two weeks. Learn about yourself. See about how much you need based on your goals and then we can hop into intuitive eating.

What are the benefits?

  • Healthier relationship with food
  • Less pressure
  • Increased self-awareness from being in tune with your body

How to Eat Intuitively

Eat protein with each meal

Protein is extremely filling and also will help you recover from workouts. Don’t worry, protein won’t make you “bulky.”  In fact, it is the most thermogenic macronutrient, meaning that it will actually burn a small amount of calories just by being metabolized. Get your protein sources from chicken, fish, eggs, dairy, and even some red meat as well in moderation!

Limit Snacking

This seems obvious right? Those small little snacking sessions add up quick! Most times snacks lack nutrients and don’t fill you up what so ever. They are super easy to overeat and are often the culprit of weight gain. This doesn’t mean never have them by any means! A treat here or there to keep you on track is perfect for your adherence. A great tip from Peter Baker and Layne Norton is to not keep snacks in your house and instead make yourself go out of your house to get a treat if you’d like one. Make it an occasion or a celebration. The amount of effort to walk to your local store might make you think twice about how bad you really need that pint of ice cream you are craving. And if you do… have at it! Don’t feel guilty and get right back on track. We are human.

Eat 3-5 servings of fruits and veggies everyday

This will help you get plenty of micronutrients and fiber into your diet to help keep your body functioning how it should! Fruits and vegetables are typically very low in calories, so you are getting plenty of bang for your buck. They are hard to overeat and will keep you full! High volume and low calorie is a great recipe for success.

Cook the majority of your meals at home

Consistently eating out is not the best option for your health, but also it gets quite expensive! Most fast food is cooked in oil, deep fried, and incredibly dense in calories. It’s delicious and I love it. Unfortunately, it’s a tough habit to break and it’s so hard to have enough discipline to choose the low-calorie options when the tasty burger is one dollar and McDonald’s ice cream machine is finally working. Cook your own meals so you know exactly what you’re putting in your body. It’s a much better experience to be able to prepare your food you are about to eat. The extra effort I feel like makes me more appreciative and grateful and it’s cool to get to enjoy the finished product. But also… definitely go to McDonalds or your favorite place every now and then with friends and celebrate and socialize!

Eat slow fully and mindfully

This is a good way to let your mind and stomach to get on the same page. Your body is sending you hunger signals and if you are scarfing down food, maybe it’ll be too late before you’ve overeaten, and your body didn’t have enough time to tell you that you’ve had enough. Take your time and start to develop a sense of your own hunger satisfaction meter. Remember, you don’t need to be stuffed every time you eat. Aim to be satisfied.

Develop a consistent eating schedule

Eating at the same time is a little more important than you might think. It’s not make or break by any means. It’s not going to be more important than how much you eat or what you are eating, but your body loves routine. Eating at similar times of day will help your appetite get under control. If you are going long stretches without eating and then binging at night and then snacking throughout the day, odds are you aren’t going to feel your best and you might experience some funky swings of energy too. I would aim for 3-5 meals a day as a general rule of thumb, but that can vary based on goals and preference.

Keep hydrated (drink water every 1.5-2 hours)

If your pee is yellow, you’re already dehydrated! Water is individual. 8 glasses a day is a random thing someone threw out there. Just drink water often. That’s it. You’ll be fine! Try not to let yourself get thirsty before you drink. Also, being properly hydrated can also curb hunger. I avoid liquid calories as they add up so quick, so I usually stick to water, almond milk, or a protein shake.

Monitor your progress

Now since you don’t want to track your food, it’s doubtful you want to track in other ways, but I insist that you do in some way to make sure you are headed in the right direction, even if that direction is maintenance. You don’t have to step on the scale necessarily either! You can make a log of your energy and mood every day. You can keep track of your workouts and if you are gaining strength or becoming a better endurance runner. Start being conscious of how your clothes are feeling!

Be patient, be aware, and don’t be afraid of trial and error

Change takes an annoying amount of time. Way longer than you want! But that’s okay, start being concerned about the journey and developing habits. Once you nail down lifelong habits, it won’t even feeling like dieting anymore, it’ll just be living. And don’t be afraid to try a bunch of things out to see what will work for you. You only have your whole life to figure this all out!

Food is so much more than just a pile of calories and macro-nutrients. We are meant to celebrate it as part of culture and to share with others. If you love tracking, awesome, stick to it! I track a little myself even. But it’s nice to know you can still live a healthy life by just following a few rules and listening to your body.

Buy a Program Today!

Want to level up your fitness? Check out the workout programs we offer! All profits go towards raising money to cover the expense of teachers’ classroom supplies.

SMART Goals

SMART Goals

“Sometimes I start a sentence and I don’t even know where it’s going, I just hope I find it along the way.” – Michael Scott

I wrote this post with the intention of teaching you all how to set clear, well-defined goals so that you don’t have to play the guessing game in hopes of achieving what you promised yourself you would: whether it be to lose that pesky last five pounds, get a stronger bench press, or run your first 5k.

Don’t be a Michael Scott.

Working out is hard enough as it is. I can’t think of anything more frustrating than putting in an extraordinary amount of effort just to be left feeling like you’re spinning your wheels not going anywhere. This especially becomes an issue when your motivation is primarily driven by pursuing subjective goals such as how you look. Working out is a cruel process where you can do everything perfectly and still not see any noticeable difference for weeks.

So what do we do to make sure we are on the right track? How can we alleviate some of that stress of wondering if you’re headed in the right direction?

Introducing S.M.A.R.T goals.

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time Bound

Specific

“I want to be successful” Okay, cool! What does that even mean? “I want to look better!” Great, but what is better?

These aren’t the best goals because they are overly vague and too broad. Goals should be specific. You need to narrow down your focus to define what really matters to you.

Instead of wanting to be successful, let’s go with “I want to get a promotion to X job title so that I can gain more responsibility within my company and make a larger impact.” Instead of saying I want to look leaner, try “I would like to lose 10 pounds to improve my body composition because that would help my confidence, improve my energy levels, and make me feel better.”

If you can’t pinpoint what you want, how in the world are you supposed to know how to achieve it? That would be like hopping in an Uber without ever telling the driver your destination and expecting to show up somewhere you want to be.

Me: “I want to go to a restaurant”
Uber Driver: Okay, which one?
Me: Hop to it
Uber: But like, McDonalds?
Me: You’re at 4 stars now, sir. Keep it up
Uber: No neighborhood? I’m not sure what to do here
Me: Do you know how long this is going to take? I’m very late for important meetings
Uber: *Sigh*

Measurable

The next step in creating a goal is to make sure that it is measurable. This is probably the most important one of them all. You will never know if you are headed in the right direction if you can’t track the progress along the way.Using one of our goals above, let’s show a good and bad example of measurability:

Good: I want to lose 10 pounds. Pounds is a unit of measurement that can actively be monitored. You have a scale that can be used as a tool and you can track that data in numerous apps to see how you are trending week to week.

Bad: I want to look better. What’s better? At least with the lean example, you can measure body fat levels to track if you are losing fat, but if you are relying on some society-driven ideal, you are going to drive yourself nuts. How can you possible track improvements in certain things that are completely genetic and are out of your control? You aren’t going to change your proportions, hip width, height, etc. Looking “better” is a magic dragon you won’t likely catch. I strongly advise my clients to pick performance based goals so that they can steer away from situations that might negatively impact their confidence and self worth, especially in the social media, comparison age.

Achievable

When I was a little kid, I wanted to be Batman when I grew up. More than anything in the world. I didn’t have any English butlers in my network, so that dream was short lived.

Most fitness folks have a “you can do anything if you put your mind to it” mentality and that’s nice in sentiment, but not realistic in practice. You should always push your limits and try to reach your full potential, but let’s not aim to represent the United States in 2020 for the 400m butterfly if you can’t even be in the deep end of the pool without water wings.

Relevant

You can have a specific, measurable, and attainable goal that isn’t ideal because it’s simply not relevant to your life. Is it worthwhile? Is it the right time? Does the amount of effort it is going to take align with the payoff? “Is the juice worth the squeeze?” so to speak.

Saying that you want to be a brown belt in karate while you are unemployed with a mortgage and four kids isn’t the most admirable goal. It’s not relevant to your needs

Time Sensitive

Finally, the last step in creating a meaningful, SMART goal is to make sure that it is time sensitive. Draw a line in the sand. In combination with making sure it is achievable, set a deadline for your goal that is realistic. This timeline will hold you accountable and allow you to break up your larger goal into smaller, more digestible deliverables.

If I have an 8-week goal of adding 20 pounds to my bench press, what does day 1 look like? How much progress should I be making by week 2 to make sure I’m still on track to accomplish my goal?

Maybe it isn’t the goal that is the issue but it’s the time frame I am trying to accomplish it in. Sometimes, things take longer than anticipated.

Additionally, if a realistic timeframe has passed for your goal, but you aren’t seeing the results you were expecting, it might be a sign that your process is at fault and you need to re-evaluate your approach and seek some guidance.

Implementation

I don’t believe there is a best way to do integrate SMART goals into your life. It’s simply whatever is going to get you to do it! Write it down in a notebook, bathroom mirror, cell phone, etc. Just try. Write down your goals. Follow the guidelines mentioned in this article and try, fail, revise, try again, and repeat until you get where you want to go.

Always remember, you only fail when you quit. If you keep trying, you will eventually get to where you want to go.

Buy a Program Today!

Want to level up your fitness? Check out the workout programs we offer! All profits go towards raising money to cover the expense of teachers’ classroom supplies.

Distracted Dog Syndrome

Distracted Dog Syndrome

When I was in college, I came up with the medical term, “distracted dog syndrome.” Let me explain the diagnosis: Imagine you are the proud owner of an excitable, tail-wagging pup that is staring at you with laser focus because you are holding a tennis ball in one hand and a squeaky toy in the other. You chuck the tennis ball as far as you can in one direction and Spike/Rex/Fluffy, as dogs are designed to do, sprints after it. But wait. Just then, you hurl the squeaky toy in the opposite direction and all of a sudden the puppy is frozen in their tracks. The good boy is torn.. he loves the tennis ball with all of his heart. 2 seconds ago, it was the only thing he ever wanted. But now, he also REALLY loves the squeaky toy. He stands paralyzed not getting either toy. All he wanted was to play fetch and instead he found himself in a love triangle.

“You know what I am? I’m a dog chasing cars. I wouldn’t know what to do with one if I caught it!” – The Joker, The Dark Knight

For me personally, DDS has been the biggest struggle in my fitness journey. The first 4-5 years was a constant flux of wanting to be shredded lean, but to get strong as an ox. I would think that I wasn’t muscular enough, but that I also needed to be athletic. Just kidding, I only want to be a little healthy and enjoy my social life. Ah, just kidding, lifting is my whole life: bring me Tupperware filled with chicken and broccoli.

My head spun.

I tried the infamous keto diet, high carb/low fat, counting calories, tracking macros, eating intuitively, intermittent fasting, you name it.

I would go through 4-6 week cycles in pursuit of a goal, not see immediate results, get frustrated and then change the ship’s course. Or even worse, I would pursue something to such an extreme that it would set me back months. An example of this is when I wanted bulk up by any means necessary so I ate everything in sight. Sure I got big and strong, but it took me months to lose the fat I gained and when I did that too aggressively, the strength gains disappeared with it. I never ended up reaching my goals.

Remember how Thomas Edison invented the light bulb on his 10,000 try or something like that and he was mr. positive and said “I just found 9,999 ways how to not make a light bulb”

Shut up Tom. Nerd.

Anyways I’m the Thomas Edison of fitness. I’ve found every way to not reach my fitness goals. And as you readers are my beneficiaries, I can share my experiences and hopefully you can take my advice and avoid these potholes. I feel like I’ve finally managed to gain some clarity and find what works for me. Only 8 years later! Better late than never, right?

So what I came up with are 6 thoughts of things to keep in mind in order to make meaningful, lasting progress. Give them a read and apply them to your life accordingly.

1. What’s best for you isn’t the best for someone else

This is annoying for you because I’m sure you sought out fitness advice for someone to tell you exactly what to do and how to do it. You want to know what to eat, the best exercises, and the exact oz of water to drink on a daily basis so you can reach your goals. Unfortunately, fitness isn’t black and white like that. The answer to most questions you ask any respectable health professional is most likely going to be, “it depends.”

“What are your goals?” “What do you have access to?” “What do you like?” “What can you stick to?”
Your body type might make you a better squatter than a deadlifter. Maybe your chronic low back pain means you should do this exercise, but take it easy on this other exercise. Maybe you have a hard time sticking to this particular diet so you should probably follow other guidelines instead.

2. Sustainability is the name of the game

The best plan in the world doesn’t mean anything if you can’t stick to it. I like the saying, “being perfect a little bit of the time is nothing compared to being solid the majority of the time”

Imagine my goal was to get lean for the summer:

Plan A:  4-6 week challenge. 2 a day workouts. Severe calorie restriction. No going out. Too tired to do anything. Weigh every ounce of food that goes down my gullet.

Plan B: Mindful eating and loose tracking. Have a treat every now and then and have no guilt in having a beer or two. Let’s say it takes 20-24 weeks in this scenario even though everyone is obviously different.

I’m going with plan B every. single. time. Plan A seems so attractive because you might be desperate and are convincing yourself that you can put up with the temporary suck. Well guess what? It’s not over once you reach your goals. Unfortunately, the hard work that got you there is going to be the new status quo to keep you there. So if you got there by living and dying in the gym and limiting your calories to the point of starving, guess what? When you go back to your old habits, that weight is going to come flying back on and often times even worse than before.

3. Ain’t nothing in this life is free

Nothing makes me more disappointed than seeing headlines to articles and videos that say “hacks” like your evolution-built body can be so easily manipulated without it knowing.

No, you aren’t going to “trick” your body into burning fat. That’s ridiculous.

Everything comes with a price and it’s up to you to manage juggling everything life throws at you. For example, working out hard is great – but if you push too hard, your recovery is going to suffer. Caffeine is an awesome supplement that helps your focus and energy levels – but too much, too late in the day will interfere with sleep. Getting extremely lean could do wonders for your physique and maybe you’ll get a few hundred likes on an Instagram photo, but your energy levels, relationship with food, and hormones might be taking a massive hit.

This sounds negative and it’s not, it’s realistic. Find out what’s important to you and make sure the show is worth the cost of admission so to speak.

4. If you have a lot of priorities, you don’t have any priorities

This absolutely doesn’t mean that you can’t care about more than one or two things. That would be boring and I would be a hypocrite as someone who works full time, does a basketball podcast, runs this company, and tries to manage a social life of a normal 25 year old living in a city. This also doesn’t mean that you can’t put certain things on the back burner for awhile while you focus on another area of your life in the meantime.

Something is always going to come up. There is never going to be a good time. There’s the next vacation, holiday, birthday party, etc. You’ll have to work, pick up your kids, and get caught up on laundry. There’s always a million OTHER things you have to do, but at the end of the day you need to prioritize what matters most and let the rest of your life surround it in the meantime.
Nothing causes good ole fashion burnout like trying to be Superman in every part of your life.

5. Motivation is overrated

Instagram is filled with one minute Rocky style training montages set to Drake’s latest single. However, real life is long, difficult, often mundane, but simultaneously filled with little sparks of wonder. To me, motivation is like a campfire, nice to have but when it runs out, you better hope you’ve built a tent to sleep in. Your tent in that Pulitzer Prize winning metaphor is your habits. You have to become a do-er. Just do things. Practice doing. That’s a skill too. When you don’t feel like it, practice telling yourself that’s okay and perfectly normal to not want to do things, to be tired, to be uninspired, and to even question yourself. Take pride in continuing on the long bumpy road, because you’ll come to find that not only is the destination worth it, but embracing the actual grind of trying to accomplish your goals will be the most satisfying feeling in the world.

I feel motivated in the gym once out of every ten days maybe. And I LOVE working out. But I work out in the morning, my body is often tired, and the days where I feel like I can take on the world are few and far between. I just keep on inching forward. So when life swings, take it on the chin, shrug it off and keep going.

6. There is nothing wrong with trial and error

Have you ever been scrolling through Netflix trying to decide what you want to watch and you keep passing up movies because they are too long, but then you end up spending an hour trying to decide what you want before you eventually put on reruns of the same old thing you always watch? Yeah, same. It’s a tough habit. People do this with exercise and nutrition all the time. Instead, after realizing that the same old things have given you the same old results, try things! Have you always wondered about the keto diet? Knock yourself out! Want to try intermittent fasting? Go for it! You need to figure out what works for you just one time and then it could be for life. What’s a few months compared to an 80 year life? And why would you want to only take a few bloggers advice instead of see for yourself?

My only advice would be to give it at least a few months on whatever you are experimenting with. Give it a very honest effort. Sometimes things take awhile to get used to and it’s better to work out the kinks and make adjustments before throwing in the towel and completely ditching your plan. And honestly what’s the rush? Take things slow. Slow, little changes will add up over time and if it’s slower, that’s probably a good indication that it’s going to stick. Rapid changes are what I used to do with the distracted dog syndrome. Failure is the best teacher though, right?

7. Thanks for reading!

I don’t have anymore tips right now and I want to stop writing. Thank you for reading, your support is appreciated more than you could ever know.

 

Buy a Program Today!

Want to level up your fitness? Check out the workout programs we offer! All profits go towards raising money to cover the expense of teachers’ classroom supplies.

Progressive Overload

Progressive Overload

First to set the scene, imagine a picture of a sunset or a really aesthetic action shot of someone hiking up a mountain. Got it? Great. This is about to be so inspirational.

Here comes the italics, brace yourself.

“If you want something you’ve never had, you must be willing to do something you’ve never done” – Thomas Jefferson

Hope you’re fired up because this post is going to explain the most important concept in fitness.

In this hypothetical situation, someone comes up to me and goes “Brian, I need your advice, I’m not seeing any results even though I’m following that routine from Bodybuilding.com that they posted.”

I first ask, “What exactly are you doing in this routine?”

Well first I bench 135 for 3 sets of 10 reps, then I go do DB Incline press with 40lbs for 3 sets of 10, and then finish up with some pec flys for 3 sets of 10 with about 30 lbs.

“And that’s every time you go and do a chest workout?”

“Yeah, pretty much”

Definition of insanity: Doing the same thing over and over and expecting different results.

Side note about your body:

Your body doesn’t care about your bench press goal that you want to hit with your boys at  LA Fitness. We didn’t go through years and years of evolutionary hardship running from saber tooth tigers and bearing long winters in huts to care about bench pressing. Your body wants to keep you alive. Period. It’s stubborn and resilient and hates change.

You have to force your body to change. You need it to adapt. Your body needs to respond to stress in order to achieve homeostasis.

Have you heard that when you break a bone that it actually heals stronger? Your body doesn’t want to have to deal with that trauma again so to defend against it in case it happens again, it heals your bone to be even stronger than before.

So finally we are going to introduce the concept of progressive overload. By definition, it means to gradually expose an increasing amount stress or tension to your body over time. This is where we see results.

When we lift weights, we essentially are damaging the muscles. We are creating little micro-tears that are body responds to and repairs to make the tissue stronger. If you were to face that stimulus again in the future, you will now be better equipped to handle it.

So how do we achieve progressive overload? There are a ton of ways!

1. Increase in Total Volume

Volume is calculated by taking sets multiplied by reps multiplied by weight. If you bench pressed 135 for 3 sets of 10 your volume would be (135 x 3 x 10 = 4,050lbs of volume)

This is probably the easiest variable to manipulate in order to achieve progressive overload. You can do an extra set, more reps, or increase weight from session to session. Easy in theory, but as you become a more experienced lifter, progress doesn’t happen as linearly, but we will save that discussion for another post.

2. Density

You can do more work by way of increasing volume as mentioned above, but another way to progress would be by doing the same amount of work in less time. If you performed 135 pounds in 3 sets for 10 reps with 2 minutes rest, and the next session you took 90 seconds rest in between sets, you have made progress in density.

3. Improving Technique

Maybe you are unable to lift more weight in your next session, but don’t be discouraged. If you improved your bench press just 5 pounds a month over the course of 5 years, that’d be an increase of 300 pounds. That just isn’t realistic for most people. So one way you can still improve is by honing in your technique. Focus on smoother reps, proper breathing, placing tension on the intended muscle, and lifting with control as opposed to overusing momentum by swinging or jerking the weight up. Improvements in technique will yield improvements in efficiency and efficiency will pay off in the long run. If you have poor technique and practice bad motor patterns, that is a recipe for injury!

4. Reduction in Bodyweight while Maintaining Strength

If you are able to lift 200 pounds at 140 pounds of bodyweight then you lose 10 pounds and are still able to lift 200 pounds, you have achieved progressive overload. Even though you didn’t have an improvement in absolute strength, you have increased your relative strength, which is still an awesome sign of improvement!

5. Range of Motion

I’m sure everyone has seen a guy at their gym slap 500 pounds on a squat bar, unrack it, and barley bend their knees before racking it and screaming for attention to overcompensate for getting cut from their JV football team. Now I highly doubt that someone who is quarter squatting would be able to do that 500 pounds through a full squat. As we all know, performing exercising in a full range of motion is more beneficial for both strength and muscle1. So, if you’re able to increase your range of motion for a specific exercise over time using the same weight, that is also progressive overload. Over time, you can then add weight as an intensifier.

Now that we have learned the different variables of progressive overload, in an upcoming post, I’ll share some examples of what this would actually look like in a program!

 

Buy a Program Today!

Want to level up your fitness? Check out the workout programs we offer! All profits go towards raising money to cover the expense of teachers’ classroom supplies.

Sources

1. Impact of Range of Motion During Ecologically Valid Resistance Training Protocols on Muscle Size, Subcutaneous Fat, and Strength

Fasted Cardio: Is It Better For Fat Loss?

Fasted Cardio: Is It Better For Fat Loss?

What is fasted cardio?

The fitness industry is guilty of constantly peddling “tricks”, “hacks”, and “shortcuts” to us lowly consumers because we want results and we want them right now. One of the supposed optimal fat loss methods that has gained popularity in recent years, is fasted cardio. This is where you would opt out of eating breakfast before your morning run with the idea that it would accelerate fat loss. On the surface, this seems to make a lot of sense, because after sleeping for 8 hours, your glycogen/carb storages that you use for energy are low, and thus, you would turn to stored fat to use as fuel resulting in quicker fat loss. Also, your insulin levels are typically low in the morning since you don’t have many carbs in your system. When insulin levels are high, it impedes fat loss, so the lower levels will help make fat loss easier. So, is there merit to this? Is it better than training at a fed state? Let’s look into what the latest research has shown

Does fasted cardio work?

In 2017, two researchers, Daniel Hackett and Amanda D. Hagstrom, conducted a meta-analysis of fasted vs. fed cardio and its effects on fat loss. In full transparency, it only reviewed five studies, and there is still a lot more research to be done before we can be completely confident in their effects.

What they found was that DURING exercise, yes, you burn fat at a higher rate, but, over the course of a day and several weeks, the total amount of fat you lose was the same as people who were fed given that the calories are equated and they are in a deficit. The reason being is that it has been shown that if you use a particular fuel source during a bout of exercise such as carbs or fat, you will burn less of that substrate over the course of the rest of the day. So, when you are burning large amounts of fat during a fasted cardio session, you are going to burn fat at a much slower rate over the rest of the day after the session. Conversely, if you ate an apple to ingest carbs before your workout as a fuel source, then the rest of the day you would be burning carbs at a slower rate than during your training.

In addition to the substrate explanation, after completing your fasted training session, you are now going to be consuming your food for the day and if that amount is equal to what you would be having the day of a fed session, then it would have the same net result. So even though you are burning more fat acutely during your fasted session, it seems to have the same overall effect. The most important factor for fat loss still remains to be the overall caloric amount over a given day.

Should you do fasted cardio?

Ya know, sometimes I don’t feel like waking up an extra 30 minutes earlier to make breakfast. That’s a perfectly valid reason to do fasted cardio. Maybe it makes you feel better. Maybe you are completely comfortable with your appetite that training fasted doesn’t bother you. Hey go for it! It’s awesome that you’re moving in the first place! However, it is not better for fat loss compared to those who eat breakfast. So, per usual, do what you enjoy and can stick to and with patience and consistently, you’ll see awesome results, breakfast or not!

 

Buy a Program Today!

Want to level up your fitness? Check out the workout programs we offer! All profits go towards raising money to cover the expense of teachers’ classroom supplies.

 

Sources:

  1. https://www.mdpi.com/2411-5142/2/4/43/htm
  2. https://www.ncbi.nlm.nih.gov/pubmed/21411835