Fasted?
The path to success isn’t cheap or easy—it’s hard and comes at a cost… This will require you to get up at least an hour earlier and go to bed (sometimes) an hour later than the rest.
For many years now, I start my day with an early morning wake up and some type of exercise, it’s just one of the components of my morning routine. I have learned a lot over the years, what works for me and what doesn’t…
What doesn’t work: going “too hard” with intensity and dynamic movement. Lifting weights or BIG HIIT (high intensity interval training) workouts—all of these, when executed fasted led to muscle and connective tissue tears (strains & pulls)…
I honestly think factors like hydration, lack of stored energy (carbs), or a combination of both played into this.
What does work: steady state, low intensity cardio… the stationary bike (I have a Peloton) on a lower manual setting (like 30), treadmill (I have a True Grit runner) on level 2 resistance for 2.6 - 2.9 MPH, or a light steady pace on the Assault Bike (30 Cals every 10 min) … This low intensity steady cardio works best FOR ME for reducing bodyfat and virtually zero chance of injury. I’ve been at this for the “long haul” for decades now, getting injured exercising is not cool. Injuries “happen” but they are better to manage mentally/emotionally when it happens doing something cool or badass (I KNOW THIS from experience as well).
I have heard of other athletes tearing muscle or getting strains when lifting weights or doing HIIT work in the morning, fasted… Is there a scientific study behind this? I don’t think so or maybe… but frankly I don’t care—I have done enough “research” through the anecdotal “threads” of like-minded people coupled with my own experience to make this call…
It comes back around to: don’t get injured exercising… I have learned that exercising fasted increases the rate at which my body gets lean/ripped, BUT also can put me at risk of injury if I go too hard.
A few fundamental truths I roll with:
Drink at least a gallon of water a day for males and at least 1/2 gallon for females—these are MINIMUMS, if you are exercising like a Champion you can probably double these
Do not discount how important hydration is… most of the people that I’ve talked to that have had hernias, were not drinking enough water (some were barely drinking any water)
Fasted cardio in the morning for ME: I have already drank close to a half gallon of water and one cup of black coffee beforehand.
Before my weight workouts in the afternoon, I make sure I eat two whole-food meals (minimum) beforehand.
Find out what works for you… I’m pretty sure the way I do it will work for almost everyone.
Yes, I am aware of the available “windows” throughout the day of capitalizing on “protein synthesis”—definitely something of value… do I think I’m missing out by doing light cardio fasted: NO.
Forms of fasting have value… doing a morning routine of hydration, coffee, fasted cardio, and then hitting meal-1 is perfectly fine.
Some folks have to eat before any type of morning cardio—this is fine too.
Pick something and DO IT, if you want to get in shape, improve your body composition and transform your habits—you’re going to have to do “something” in the morning.
I prefer fasted steady state cardio in the morning; it’s easy and yields results… this is my “something”.
#thereimaneffect #fasted #cardio #fastedcardio #fitness #bodybuilding
#fitnessblogger #fitnesslife #legworkout #Health #Veteran #weightloss #physique #workout #exercise #training #weights #aesthetics #muscle
How much time between sets?
It all begins with an idea.
Overall, and throughout the year, I like to take about 60-90 seconds between sets. Anything longer than that is “likely” too long, this means staying off your phone, getting off the machine or rack and walking around for a bit; not sitting on a bench or machine, looking at your phone waiting for the time to go by… be productive, get up and keep your body moving. this burns more calories and keeps you focused on the next set.
Of course, there are exceptions (like everything), if you are putting in legit work and pushing yourself—take the time you need to recover for another productive set! MOST people I see in the gym are not pushing themselves, they are just wasting time and loitering.
What do I “try” to stick with? 90-seconds (or less) between sets, applies to single-sets, super-sets and tri-sets. Old-school bodybuilders, that a lot of our “programs” are built on, did not do extra cardio… their cardio was built-in to their hypertrophy workouts, often done twice a day.
When I am in “prep” for a show or just trying to get ripped/lean, my rest times between sets is 45-60 seconds. Keeping and maintaining this tempo increases my conditioning and makes my time at the gym more efficient; also, I just like it. I’m hyper focused on the next set and my mind is in a zone where everything is blocked out, because I’ve eliminated “time” for anything else.
A lot people that say “I spend 1.5 to 2 hours at the gym” and don’t even look like it. 45 minutes to an hour is about all you need if your training program and tempo are on-point. This does not account for post-training cardio— like step-mill or incline treadmill—I am talking about weight training/hypertrophy (growing muscle) work.
I understand that some high-intensity compound movement sets take up to almost 2 minutes to catch your breath—this happens sometimes to me in the off-season, when I’m heavier and going hard… Like I said before “take the time you need”. If you feel like you train hard enough to take 3 to 5 minute breaks between sets (big compound movements “hopefully” here), and you are NOT a competitive powerlifter, I will assume “you just don’t know”. Pretending to be a powerlifter is not an excuse to occupy the power-rack for a half-hour and the long rest periods tie to the same mindset that it’s OK to be above 15% bodyfat for males or 25% for females… All some people really need to do is focus on the movements, reps and sets—not conversations or text messages. Make this YOUR time in the gym.
Compound movements WILL tax your entire body; push yourself, don’t be THE slug that occupies the hack-squat for 20+ minutes.
Smaller body parts? This should be a no-brainer…
Generally speaking, “arms” should be a mix of super-sets and singles. Arm training is a good example of rarely going beyond 45 seconds between sets.
Quads: if you are training these correctly, they are in their own solar system and everything in you should be smoked and approach the 2-minute mark to catch your breath—sometimes longer, especially if you just did a set that lasted almost a minute… Hamstrings, not as much, but the demand should still yield no more than 90 seconds between sets for seated/lying movements; RDLs and variations of it, can be very demanding, take the time you need, but don’t get distracted.
Most folks don’t train legs “like they should” and it shows—a coach or a good gym partner will help you differentiate “am I training like a champion” or not?
Put in the work, focus on the exercise, be out of breath! recover enough to attack the next set… there should be no time for small talk or formulating a text message. Unless you are counting breaths for an all-out Rest-Pause set, get off the machine or bench and move-some. Don’t just sit on your phone scrolling IG like a slug, it’s not a good look and someone is probably waiting on that piece of equipment.
#thereimaneffect #fitness #bodybuilding #health #veteran #fitnessblogger #fitnesslife #legworkout #weightloss #physique #workout #exercise #training #weights #aesthetics #muscle
Blog Post Title Three
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.