Do FASTED workouts INCREASE fat loss?
First, what are fasted workouts?
Fasted workouts are workouts performed on an empty stomach. They are done either first thing in the morning or later in the day, as long as you have not eaten for a significant period of time (about 4-6hrs).
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Fed workouts are workouts that proceed eating (0-2hrs).
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In many Health/fitness spheres, fasted workouts are promoted as being able to increase fat loss faster. Which is true, sort of...
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Let me explain
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Fasted workouts DO increase fat burning during the actual workout. When you do not have enough carbs/glycogen to burn, the body will shift to using fat as fuel during a workout.
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Yet, this ONLY happens during the workout.
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When you look at the OVERALL fat expenditure, for the entire day, and you compare fasted vs fed workouts there is NO fat burning difference. Meaning those who performed fed workouts burned just as much fat FOR the entire day as those that who fasted.
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For overall fat loss, what matters most, is putting the body into a calorie deficit. Meaning you have to be burning MORE than you are consuming.
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Which means, if you are FASTING to increase fat loss--there is no need. Overall calorie balance is far more important.
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Of course, if you have been following me for a while, you will know I never recommend fasting (working out or not)--at least, if your metabolism is suppressed.
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If the metabolism is already stressed/sluggish, adding additional stress (workout) with NO fuel, is only going to exasperate your issues. If the GOAL is to fix your metabolism, you want to make sure everything you do is supported with adequate fuel/nutrients.
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Working out is a stress. Fasting is a stress. If you are trying to get OUT of the stressed state and heal, this combo will be more detrimental than supportive.
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In the context of a HEALING, ALL workouts should be supported with food before, (maybe during) and post training.
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Best remedies for long term fat loss are increasing basal metabolic rate, increasing lean muscle mass, eating enough bioavailable protein, quality sleep, supportive nutrient rich foods, the right amount of movement and strategic calorie deficits.