The thought process behind fasted cardio is that with less carbs in the system, the body will favour body fat as an energy source.
While fasted cardio can be effective for fat loss, it doesn't inherently ruin your gains if done correctly. The key is to balance your cardio with strength training and proper nutrition to protect your muscle mass.
Fasted cardio on a bulk will help keep your fat gains lower.
Whilst fasting increases growth hormone, it doesn't increase testosterone. This is where training comes in, in order to gain muscle, big compound lifts (deadlifts, squats) which activate multiple muscle groups in unison cause a dramatic increase in testosterone.
However, it's clear that fasted training affects women very differently to men and doing too much or training fasted intensely can severely disrupt hormonal function. However, there are instances where fasted training may be necessary. A busy schedule, for instance, can make it difficult to fuel before exercise.
One, investigating the effect of fasting on LH and testosterone, found that both of these hormones decreased after periods of restricted energy consumption. A more recent study found again that energy restriction actually led to a decrease in testosterone levels.
Fasted cardio is generally safe for most healthy adults. But there are potential risks. In some cases, exercising –– especially at a high intensity –– without proper nutrition could cause muscle breakdown. Protein is the body's last choice as an energy source.
Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience. Sometimes these individuals track their protein, and other times they do not.
In fact, newer studies have shown quite the opposite could be true: cardio doesn't inhibit muscle gain and may even help it. “In recent years, the body of research evidence indicates that doing concurrent training does not interfere with hypertrophy following resistance training,” Rosenkranz says.
“Moderate-to-high intensity workouts and prolonged endurance workouts (more than 1.5 hours) are going to benefit more from eating beforehand,” she said. “It's difficult to maintain higher intensities once glycogen and blood glucose are depleted, which happens quicker when fasted.”
The theory is that working out on an empty stomach or after a prolonged period of fasting can lead to greater fat loss. While some fitness professionals adhere to this theory, it is still a hotly debated topic in the fitness world and lacks scientific evidence.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
What the research says. A beta-analysis from 2017 looking at five studies on fasted versus fed exercise concluded that working out fasted does not result in greater weight loss or changes in lean muscle mass or fat mass.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
There's a big difference between filling up on nutritious homemade meals (clean bulk) and eating junk food all day to hit your macros (dirty bulk). Dirty bulking likely leads to more fat gain than muscle gain. The best and healthiest option for your client is to eat for clean bulking.
In a comparative analysis of the metabolic effects of 27 studies related to fasting exercise, Vieira et al. found that aerobic exercise performed in the fasted state induced higher rates of fat oxidation than aerobic exercise performed after eating.
Packed with carbohydrates, bananas serve as a primary fuel source for your muscles during exercise. The natural sugars they contain provide a quick energy boost, making them an ideal pre-workout snack.
The results showed that, similar to exercise after an overnight fast, fasted exercise in the evening increased the amount of fat burned during exercise. The amount of fat burned during the 30-minute cycle increased by about 70% from 4.5g to 7.7g.
No, creatine does not break a fast. Creatine contains no calories and does not invoke an insulin response. Keep in mind though, this is only if you consume creatine on its own, such as creatine monohydrate powder dissolved in water, unsweet coffee, or unsweet tea.
TESTOSTERONE. Testosterone secretion has a diurnal pattern of secretion. Peak levels are reached in the morning between 07.00 and 10.00, a trough is seen in the evening and levels then begin to rise again at night.
Studies show that caffeine can increase testosterone levels, which is directly linked to improvements in strength and endurance, contributing to enhanced athletic performance. Caffeine also stimulates cortisol secretion, particularly at higher doses, aiding in energy mobilization during stress and exercise.