Fasted?
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”.
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