Often I get approached by people wondering why they're not seeing the change they want to see, whether it be dropping inches or building muscle. Not always, but many times, the issue is a lack of specificity, in their nutrition and training, or a lack of follow-through.
If you have physical goals, it's not going to happen by accident. It's not going to happen by guessing at it, or doing what you feel. And it's not going to happen quickly. Sorry.
If you're frustrated with where you are, check-in and modify. DON'T let it stop you. Let it DRIVE you.
i.e. "Can I train fasted?"
Should you exercise without first eating?
This question has come up a lot and I figure I’d address it! As studying is wrapping up I want to do more blurbs like these for you guys.
I outline your workout nutrition, but what if you’re training early in the morning and don’t have time for food? Or just aren’t hungry?
If you were a bodybuilder I’d probably tell you to suck it up.
But most likely you’re not. So.
In that case, my goal for you is that you have the energy to give it your absolute BEST in the gym. I don’t want you slowing down because of low blood sugar.
At the same time, I also want your muscles fueled. So you’re preworkout meal is almost always going to have protein in it.
Depending on where you are in your journey, I may or may not have you eating carbs pre-workout. Most likely, I’d rather you just stick to coconut oil. More about coconut oil later.
That being said…. Fasting isn’t always a big deal. In fact, you could use it to your advantage.
Quick bit of science: when you sleep through the night, your body finishes using the available glucose in your blood and starts tapping into other energy stores: stored glycogen in the muscle and liver, and…fat cells.
If we do it right, we can prolong fat oxidation and keep our body using our stored fats for fuel. Most likely, because our bodies are already in a energy-releasing state, any excess energy that we expend will be in “fat-burning” mode.
So cardio fasted? Actually, sure. Just be sure to be sipping your BCAA’s. Why? Otherwise your liver is going to use your precious amino acids from your muscles for it’s own energy - it’s got work to do!
Strength training fasted? Eh. I’d argue that if it that doesn’t make you pass out or nauseated, you’re not training hard enough. Unless you’re already ridiculously conditioned. But argue with me…just get something in your body to be safe.
Even if it’s just the freaking coconut oil.
So there you have it. Fasted cardio is fine. Beneficial in many cases. Not to be confused with training on an empty stomach: if it's later in the day and you've already eaten, chances are you're out of a fasted state. Beyond a certain point though, fasting can inhibit training effort.
Again, my goal is to give you tools. My meal and training plans give you instructions, but so do your body and your life. I want you to be able to take this information and use it to move forward in an educated way. More topics to come! What do you guys want to hear about? Send me an email at email@example.com