If you burn 1000 calories training before breakfast then eat a 500 calorie breakfast you will have a 500 calorie deficit. If you eat a 500 calorie breakfast then burn 1000 calories training you still have a 500 calorie deficit. Fasted training is about training your body to use fat instead of carbs, not to loose weight. A good balanced diet will do that. 🏃🏽♂️
I've been intermittent fasting for years, probably over ten years at least. I personally really like it and usually eat from around 1pm to 8pm only. I will eat outside those hours if I'm doing an event or a big bike ride or run. But 90% of the time I'll fast. There is evidence that it helps to control calorie intake as the "eating window" is reduced. A 2015 study found benefits including an increase of muscle mass retention when compared to a group of regular eaters. A 2019 study also found benefits with hormone control and insulin levels. It's personal preference and it works brilliantly for me personally. I don't feel any significant performance issues. Mostly because when I train it's mostly just easy or an hour long. I don't starve myself, or feel hungry. I just eat during a particular set of hours. Funny as we all do to some degree, it's just that I am intentionally eating on during a certain period of the day.
Cheers Gary! That sounds interesting. I've found that cutting out my late night evening cereal puts me in a 12-14hr fast, which is a lot longer than I've done previously. I think these things become habits don't they, I'm just so used to eating as soon as I wake up :D
Always swim fasted, but that's because I swim early doors then breakfast straight after. Simple formula - burn more calories then you consume a day and you will lose weight. I almost have the opposite problem - trying to keep the weight on!
Like most of us, I have tried fasting training. I read up on the science and gave it a go, but personally, it was not for me just because I felt terrible and was no longer enjoying my training! bottom line, if performance outcomes were my goal maybe worth pursuing further, there not I enjoy the training process and will train fuelled. I love the ever evolving science and why I love triathlon as it's always pushing the boundaries we are all different and finding what works for you is the key
IMHO keeping everything simple and consistent would be the way I would go, like you stated in the video, healthy eating and upping the exercise will shift the weight. If you wanted to try something, that has had significant effects, watch the GCN Vlogs from Dan, amongst other things, he quit alcohol for some time, obviously not a great time to try that now 🤣🤣 if you haven't watched the series of vlogs he did on getting fitter and having a healthier lifestyle, well worth a watch.
Fasted training will help drop weight but it’s only because you’re driving a hard calorie deficit. (this weight can also be muscle if done poorly) It’s no more special for fat loss than a calorie deficit spread evenly over a day, week, month. Training hungry is never great and most likely to cause over eating later on. From reading up on fasted training and its efficacy for training adaptions it’s been proven it’s not that effective. I’m not saying you can’t. It’s common to do early morning training fasted training if it’s about an hour. As long as you’ve eaten well the evening before. For gym populations fasted training and extending meal times works well because for the most part they don’t expend the same energy as triathletes or cyclists. (As long as they focus on protein intake) From experience coaching fasted training can be implemented but for cyclists and triathletes doing a lot of volume it’s never ideal.
Its only effective for weight loss if you are also in a calorie deficit. If you burn 500 calories on the run, then eat 1000 calories of porridge its useless because you are then in a surplus. As mentioned above, ‘Fasted’ sessions generally train the body to be able to use fat as fuel, but only if done at the correct intensity. This is obviously great for long distance endurance sports where the body is running low on carbs. Most people have endless amounts of fat in their body, whereas carbs are limited and not needed by the body to survive (whereas it needs protein and fat). The body can break down fat easier at a lower heart rate, so if you do a tough hill/interval session fasted and your heart rate is elevated most of the time, the body has to use muscle fibers (apparently) as energy, due to there being no carbs in the system and the session can soon become difficult and defeat the purpose. Stick to Z1 and Z2 heart rate and you are spot on. PS - If you drink squash before a fasted run, you are essentially using sugars for energy! 😊
This. Plus burning fat is just one way of burning calories, it is not a weight loss method. You may burn more fat on the run, but then the sugars you eat afterwards will turn to fat. Calorie deficit is the thing. but not all calories are equal - calories from veg and wholefood fill you up more, so you eat fewer of them. That's the key to weight loss.
Fasted runs/turbos inthe morning helps burn fat however it only really works if there is a minimumal carb intake the night before. Personally i am used to it . Stomach issues are less although can occur on fasted runs
GCN did a very good video on fasted a year ago. There's over 400 comments to read if you want more opinions. For me it's a no no, I just try and eat sensibly. Good luck shedding a few kgs 👍
Fast way to get ill, avoid any way to get unwell, avoid alcohol and any ultra processed food to not have to take 2 weeks off… Put some muscle on to increase base metabolic rate.
I think fasting it does work but you have to go to a biggest extreme to have a 4 hour window to eat. Not going to lie but I'm using the magic weight loss pen and I have lost 8kg in 7 weeks, I'm going stop after the new year because that time training plan starts for outlaw full
Blimey that's a lot of not eating! I'm not sure what I think about those sort of things tbh, isn't it against anti-doping rules to inject any substance that's not prescribed?
@TriathlonDan it is prescribed by pharmacy. GLP-1 helps to regulate blood sugar levels, which in turn talks to the brain to make you feel less hungry and prevent cravings. It also slows down the emptying of the stomach to keep you feeling fuller for longer. It does work I don't have cravings for food and eating between 900 - 1200 cal a day. When I was fasting I did lose weight but it was so difficult to the point it made me unwell. Eating food between 2 and 6 then fasting for 18 hours. I know I have to come to mounjaro because the intensity of training, in the next couple months. Anti doping Its ok
Keto diets will burn the fat you eat, and stored fat but its so hard to maintain a low carb nutrition plan. Bacon and eggs all day, with a few small tomatoes/lettuce. Very health but sooo hard. Fat is a huge energy fuel though . Carbs are sugar running around the blood and so unhealthy.
I've never tried Keto and don't think I will, just sounds very extreme in the hope that your body somehow transforms into a machine at burning fat. I also do some high intensity racing which is pretty carb use heavy
@TriathlonDan it is too extreme Dan, however the fat burning yield is fine for cat 1-4 racing. You don't need carbs. But eating eggs, meat , greens everyday is not enjoyable. Very healthy though. Zero sugar running through the bloods. Sugar/carbs are the biggest killer, next to cancers.
Train with proper volume, eat real food (lean meats, vegetables, fruits, not things in boxes), sleep, repeat, and you will lean out. Once I moved up to middle distance and averaging 12-17 hours/week, I completely gave up on any training without eating 2-3 hours before hand first. Otherwise, my workouts suck.
Fasted training and squash will be your 1st downfall, fasted training should be fasted (zero sugar) and very very easy. Black coffee and run steady, zone 1, max zone 2. Run to hard and you're walking home feeling weak and shaky. I've used it a lot Dan, it does work for me but not all.
ffs I can't get anything right :D cheers dude, I've been in those pickles before, probably not worth it for me I can't stay in Z1 unless I'm running down a 10% grade haha
@TriathlonDan it is very difficult for most not just you, I used to walk and then start jogging once my HR had dropped back down, running too hard when you want to burn fat will not burn fat, you will deplete any muscle/liver glycogen and eat everything in sight when you return which kinda goes against what you want to achieve. I dropped 10+ kgs using fasted training and IMF.
I think you can make better gains from diet and training alone. I’m yet to meet anyone who has found the benefits (if there even is any) of fasted training that out weigh the negatives. As a woman I would never participate in fasted training as it can interrupt normal and healthy hormone function.
I am training for IM Texas in April and want to lose about 15 lbs. I incorporate the the Core Diet into my training. I've dropped about 8 lbs in last 6 weeks of training. TJ Tollakson has a great segment here: ua-cam.com/video/-X6LMUUIL9c/v-deo.html
If you burn 1000 calories training before breakfast then eat a 500 calorie breakfast you will have a 500 calorie deficit.
If you eat a 500 calorie breakfast then burn 1000 calories training you still have a 500 calorie deficit.
Fasted training is about training your body to use fat instead of carbs, not to loose weight. A good balanced diet will do that. 🏃🏽♂️
Thanks Tommy!
I've been intermittent fasting for years, probably over ten years at least. I personally really like it and usually eat from around 1pm to 8pm only.
I will eat outside those hours if I'm doing an event or a big bike ride or run. But 90% of the time I'll fast.
There is evidence that it helps to control calorie intake as the "eating window" is reduced. A 2015 study found benefits including an increase of muscle mass retention when compared to a group of regular eaters. A 2019 study also found benefits with hormone control and insulin levels.
It's personal preference and it works brilliantly for me personally. I don't feel any significant performance issues. Mostly because when I train it's mostly just easy or an hour long.
I don't starve myself, or feel hungry. I just eat during a particular set of hours. Funny as we all do to some degree, it's just that I am intentionally eating on during a certain period of the day.
Cheers Gary! That sounds interesting. I've found that cutting out my late night evening cereal puts me in a 12-14hr fast, which is a lot longer than I've done previously. I think these things become habits don't they, I'm just so used to eating as soon as I wake up :D
Always swim fasted, but that's because I swim early doors then breakfast straight after. Simple formula - burn more calories then you consume a day and you will lose weight. I almost have the opposite problem - trying to keep the weight on!
Cheers mate, that sounds grim swimming first thing :D
Like most of us, I have tried fasting training. I read up on the science and gave it a go, but personally, it was not for me just because I felt terrible and was no longer enjoying my training! bottom line, if performance outcomes were my goal maybe worth pursuing further, there not I enjoy the training process and will train fuelled. I love the ever evolving science and why I love triathlon as it's always pushing the boundaries we are all different and finding what works for you is the key
Very sensible, I don't think I'll be going back to it anytime soon
IMHO keeping everything simple and consistent would be the way I would go, like you stated in the video, healthy eating and upping the exercise will shift the weight. If you wanted to try something, that has had significant effects, watch the GCN Vlogs from Dan, amongst other things, he quit alcohol for some time, obviously not a great time to try that now 🤣🤣 if you haven't watched the series of vlogs he did on getting fitter and having a healthier lifestyle, well worth a watch.
Exactly, nothing fancy is it :). I have - loved them, it definitely got me thinking about building some muscle more, for later life!
Fasted training will help drop weight but it’s only because you’re driving a hard calorie deficit. (this weight can also be muscle if done poorly)
It’s no more special for fat loss than a calorie deficit spread evenly over a day, week, month.
Training hungry is never great and most likely to cause over eating later on.
From reading up on fasted training and its efficacy for training adaptions it’s been proven it’s not that effective.
I’m not saying you can’t. It’s common to do early morning training fasted training if it’s about an hour. As long as you’ve eaten well the evening before.
For gym populations fasted training and extending meal times works well because for the most part they don’t expend the same energy as triathletes or cyclists. (As long as they focus on protein intake)
From experience coaching fasted training can be implemented but for cyclists and triathletes doing a lot of volume it’s never ideal.
Thanks - it's not a "get ripped quick" scheme is it, I don't think I'll be making a habit of it
An army marches on its stomach. Thats what my mum told me.
haha can they squash mine down a bit more then :D
Nice work
I can not do fasted running.. Swimming I have done.. When I swim at 430am
Biking I done both but mostly not fasted
Happy training
Cheers! There's two 4:30am's in the day?!
@@TriathlonDan well I work at 6am so early works best
Its only effective for weight loss if you are also in a calorie deficit. If you burn 500 calories on the run, then eat 1000 calories of porridge its useless because you are then in a surplus. As mentioned above, ‘Fasted’ sessions generally train the body to be able to use fat as fuel, but only if done at the correct intensity. This is obviously great for long distance endurance sports where the body is running low on carbs. Most people have endless amounts of fat in their body, whereas carbs are limited and not needed by the body to survive (whereas it needs protein and fat).
The body can break down fat easier at a lower heart rate, so if you do a tough hill/interval session fasted and your heart rate is elevated most of the time, the body has to use muscle fibers (apparently) as energy, due to there being no carbs in the system and the session can soon become difficult and defeat the purpose. Stick to Z1 and Z2 heart rate and you are spot on.
PS - If you drink squash before a fasted run, you are essentially using sugars for energy! 😊
This. Plus burning fat is just one way of burning calories, it is not a weight loss method. You may burn more fat on the run, but then the sugars you eat afterwards will turn to fat. Calorie deficit is the thing. but not all calories are equal - calories from veg and wholefood fill you up more, so you eat fewer of them. That's the key to weight loss.
Thanks, haha dammit it was only a mouthful of low sugar squash :D
Belly rumbles are a sign that you are under hydrated. It's not a need of food, but water.
Suppose that makes sense, only had a swallow of squash before setting off
Fasted runs/turbos inthe morning helps burn fat however it only really works if there is a minimumal carb intake the night before. Personally i am used to it . Stomach issues are less although can occur on fasted runs
Ahh got it, I think I'll only do it when I need to not have a toilet stop on a run or something
I think fasted cardio is just an influencer fad, in saying that, if it works for you then crack on. Definitely doesn’t agree with me 😂
Haha I'd better start advertising it then ;)
GCN did a very good video on fasted a year ago. There's over 400 comments to read if you want more opinions. For me it's a no no, I just try and eat sensibly. Good luck shedding a few kgs 👍
Cheers - I'll check it out!
Fast way to get ill, avoid any way to get unwell, avoid alcohol and any ultra processed food to not have to take 2 weeks off…
Put some muscle on to increase base metabolic rate.
Very sensible this! Cheers!
I think fasting it does work but you have to go to a biggest extreme to have a 4 hour window to eat.
Not going to lie but I'm using the magic weight loss pen and I have lost 8kg in 7 weeks, I'm going stop after the new year because that time training plan starts for outlaw full
Blimey that's a lot of not eating! I'm not sure what I think about those sort of things tbh, isn't it against anti-doping rules to inject any substance that's not prescribed?
@TriathlonDan it is prescribed by pharmacy. GLP-1 helps to regulate blood sugar levels, which in turn talks to the brain to make you feel less hungry and prevent cravings. It also slows down the emptying of the stomach to keep you feeling fuller for longer. It does work I don't have cravings for food and eating between 900 - 1200 cal a day.
When I was fasting I did lose weight but it was so difficult to the point it made me unwell. Eating food between 2 and 6 then fasting for 18 hours.
I know I have to come to mounjaro because the intensity of training, in the next couple months. Anti doping Its ok
Keto diets will burn the fat you eat, and stored fat but its so hard to maintain a low carb nutrition plan. Bacon and eggs all day, with a few small tomatoes/lettuce. Very health but sooo hard. Fat is a huge energy fuel though . Carbs are sugar running around the blood and so unhealthy.
I've never tried Keto and don't think I will, just sounds very extreme in the hope that your body somehow transforms into a machine at burning fat. I also do some high intensity racing which is pretty carb use heavy
@TriathlonDan it is too extreme Dan, however the fat burning yield is fine for cat 1-4 racing. You don't need carbs. But eating eggs, meat , greens everyday is not enjoyable.
Very healthy though. Zero sugar running through the bloods. Sugar/carbs are the biggest killer, next to cancers.
Train with proper volume, eat real food (lean meats, vegetables, fruits, not things in boxes), sleep, repeat, and you will lean out. Once I moved up to middle distance and averaging 12-17 hours/week, I completely gave up on any training without eating 2-3 hours before hand first. Otherwise, my workouts suck.
Very sensible this. I feel like managing weight is so much easier than losing weight with regard to training
Just keep it low intensity, and no longer than 10km, and you'll be fine 👍
Slow and short I can do :D
Fasted training and squash will be your 1st downfall, fasted training should be fasted (zero sugar) and very very easy. Black coffee and run steady, zone 1, max zone 2.
Run to hard and you're walking home feeling weak and shaky.
I've used it a lot Dan, it does work for me but not all.
ffs I can't get anything right :D cheers dude, I've been in those pickles before, probably not worth it for me I can't stay in Z1 unless I'm running down a 10% grade haha
@TriathlonDan it is very difficult for most not just you, I used to walk and then start jogging once my HR had dropped back down, running too hard when you want to burn fat will not burn fat, you will deplete any muscle/liver glycogen and eat everything in sight when you return which kinda goes against what you want to achieve. I dropped 10+ kgs using fasted training and IMF.
I think you can make better gains from diet and training alone. I’m yet to meet anyone who has found the benefits (if there even is any) of fasted training that out weigh the negatives. As a woman I would never participate in fasted training as it can interrupt normal and healthy hormone function.
Thanks very much for that, yes important to not put the body under too much strain in that regard isn't it
I am training for IM Texas in April and want to lose about 15 lbs. I incorporate the the Core Diet into my training. I've dropped about 8 lbs in last 6 weeks of training. TJ Tollakson has a great segment here: ua-cam.com/video/-X6LMUUIL9c/v-deo.html
Nice one, thanks very much! Have a great build up to IM Texas!
evidence on fasted training is really poor mate
I'm not adding anything useful to it either :D