Debunking the parable of Fasted Cardio

 

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Fasted Cardio – Faster Fat Loss or Complete Myth? Here’s What the Science Says…

Video taken from the channel: The Health Nerd


Debunking the Myth of Fasted Cardio. When vying for weight loss, a lot of people approach their goals with a calories in, calories out mindset. Burn more calories than you eat each day, and you’ll lose weight. Burn those calories from pure, unadulterated fat.

True, the research does show that fasted cardio can increase fat utilization during exercise compared to performing cardio in the fed state. Except this only occurs at very low levels of training intensity. During moderate-to-high intensity levels, the body continues to break down significantly more fat when fasted compared to after you’ve eaten. Debunking the Myth of Fasted Cardio The promise of fasted cardio is so attractive. On the surface, it also makes sense: Head into your sweat session first thing in the morning before breakfast, and, since there’s no food in your system for your body to use as fuel, your body will burn the fat you’ve stored for energy instead.

Whether we are in the fasted state or not, it is the overall calorie deficit that will cause weight loss and body composition changes. 11 thoughts on “Health Myths Debunked: Fasted Cardio Burns More Fat Than Fed Cardio”. Here are 5 myths about cardio, debunked.

Myth: Cardio should always be done first. The thought process behind fasted cardio is that the body will use carbohydrate and fat stores to fuel the cardio session in the absence of a pre-workout meal, therefore aiding in. Myth #3: If you’re trying to lose weight do more and more cardio. First of all, cardio can be a good tool to help you lose weight lose weight, but that doesn’t mean you should do more and more of it to see further fat loss In fact, doing too much cardio can wear you out quickly and lead to higher stress and cortisol levels.

Myth #4 Fasted cardio will increase fat burning. Again, this is probably one of the most popular myths proposed by clients. The theory is that when you train in a fasted state, you can easily tap into fat stores. Technically speaking, this is actually true.

If a client trains fasted they will increase fat oxidation during that session. Myth #7: Cardio is best for weight loss. Yes, cardio is a great thing to do.

A good cardio session can burn a whopping number of calories, improve your fitness, and leave you feeling elated from the surge of endorphins you get post-workout. Cardio is important, but to say ‘cardio is the best for weight loss’ isn’t accurate. MYTH: You Should Do Cardio on an Empty Stomach There’s a lot made of fasted cardio being the best for weight loss—but you need to have gas in the tank if you want to have lasting results. “Our bodies depend on the macronutrients carbohydrates and protein for energy.

High intensity cardio sessions and interval training is fine as well but should be used sparingly. This is because fasted HIIT workouts cause more muscle damage, deplete your muscle glycogen to a greater extent, and can negatively affect your weight lifting workouts if.

List of related literature:

But multiple studies(22,27) have proved that after just a few weeks of HIIT, fat burning increases significantly and carbohydrate burning decreases significantly.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

And there’s more: people overestimate how much cardio helps with fat loss because they believe the monitors on the machine are accurate.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

While it’s true we want to limit our fat intake so it’s not excessive (20 percent to 30 percent of your caloric intake), nothing can compare with aerobic exercise for training your metabolism to burn fat.

“Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial” by Tony Robbins
from Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial
by Tony Robbins
Simon & Schuster, 2007

However, a study directly comparing fastedand fedstate cardio observed no difference in weight loss, fat loss, or body composition (28).

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

But for many dieters, the reason is simpler: They know one hour of intense cardio burns more calories than one hour of strength training.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

And while all endurance exercise can boost mitochondria, for the biggest gains in the shortest amount of time, HIIT can’t be beat.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

It is probably a myth, because research has shown that fat is lost from all over the body during an aerobic exercise program and not just from the sites involved in producing muscular work.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Additionally, Tenorio and collaborators have also showed that HIIT three times a week for 24 weeks was more effective in decreasing leptin than low-intensity aerobic exercise (−22.8% vs. −13.6%) when energy expenditure in both conditions was of 350 kcals [62].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

Sprinters, however, have less body fat and higher amounts of muscle mass, yet they exercise in a very different way.17–19 Sprinters engage in short bursts of anaerobic effort lasting seconds, whereas marathoners run in an “aerobic zone” for hours and use large amounts of caloric energy.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

That much is true, but what her trainer failed to mention was than in order to burn more fat and raise her metabolic rate significantly, she needed to increase her muscle mass by at least 20 percent!

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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98 comments

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  • So I’ll do one one crunch for every like, then 2 sit ups for every comment
    I’ll update
    Sw: 130
    Gw: 115
    H: 4”
    Every 10 likes you can choose an exercise for me to do 10 times

  • I can’t do much in the gym if I don’t eat, especially when it comes to lifting weights. My muscles are trembling after the first set.

  • I would like to understand the proper amount of protein an individual should have in a day if they want to lose weight and gain lean muscle.

  • Start of thw video is Funny…I am a new subscriber to tour channel..I did it because I love the way you explain which is very interesting as you include funny pics…It would be great if you can make the science backed videos of diet, woekout timings and tips for ppl working in night shifts.

  • Just bought the course very excited. This reasonably priced! Especially compared to Noom and Weight Watchers. And I think I am going to like the Health Nerd a lot better!

  • Yeah, I tried fasted cardio today, and it really screwed up my ride. I felt slower, and very sluggish. I won’t do that again. I will eat before I go on my bike ride.

  • Hi nerd! I had an idea of doing cardio two times per day before. Is it a good idea to do one fasted (the morning one) and the other one not (after school and stuff)? Btw i loooove all your videos! Theyre so simple and easy to understand.

  • Intermittent fasting with 1-2 meals a day max within 6-8 hour window… Apple cider vinegar, digestive enzymes that contain at least betaine HCL for better stomach acid, and Pepsin for protein digestion and absorption. Bile salts is another good one to add to help dissolve fats and absorb fat-soluble vitamins. Good whey protein is another good one to make sure you are absorbing enough protein. Saggy skin, hard to build muscle etc can be signs that you aren’t absorbing enough.

  • Great video, this one got me to sub. All the other videos I’ve seen of yours were putting fitness YouTubers on blast. Which is great and all, but I didn’t know you made content like this too.

  • I do fasted cardio since I also do intermittent fasting and it decreases my appetite and keeps me from eating before my 8hr window. And it’s better to get my workout out of the way before I wake up enough to change my mind lol. Plus food/water won’t be sloshing around my stomach when I do burpees lol

  • dude ‘waking up’ is not fasting. waking up and fasting until 5-6pm, AND THEN doing light cardio, that’s what we mean
    20-24 hours. not 8.

  • I think the psychological benefits of fasted cardio are its greatest benefits. You feel great and have achieved something before eating.. you’ve essentially given yourself a reason to stay ahead where doing cardio at night per say can be more of a catch up kinda thing and not as for filling in my opinion. I always feel fantastic after completed some fasted morning cardio and it’s been of great assistance during period of cutting for both sides of the well-being spectrum.

    In terms of muscle breakdown, studies have shown the level of GH excreted when in a fasted state is more than enough to protect you from muscle breakdown if you’re doing moderate levels of cardio.. running a marathon is not going to be a great idea for muscles either way.

    an exercise physiologist

  • Hey, I love your videos, very informative. I’ve recently started working out seriously, as well as sorting out my diet; however, I am lactose intolerant, so I’ve been purchasing soy protein isolate. I’ve since read articles saying that it is good and bad for you, what’s your take on this? What other decent alternatives are there for people who want to take non-dairy supplements?

    Thanks!

  • I love listening to all your videos! 100% helps with motivation.

    I also have a question for the Health Nerd, what supplements should vegans take?

  • In your latest videon on HIIT you recommended fish and chicken (in pictures) as a healthy diet, but could you please make a video on veganism? I saw the documentary ‘What the Health’ and I am already vegan and convinced, what do you think about it?

  • I would love a video that tells us like how to calculate the numbers or calories we need to ingeest in â day and how much exercices we need also you now â video â that clarifies everything.

  • I usually do fasted everything (strength or cardio). So it’s hard for me to know which one is more beneficial for me staying lean. I will say that just the act of a muscle contracting will initiate a chain of chemical reactions that upregulates insulin receptor sensitivity and glucose transporters on the surface of muscles. That in itself is beneficial for maintaining body composition and preventing metabolic syndrome. It also seems intuitive, we probably evolved hungry (fasted) we would have chased an animal down for some time (cardio) and after we killed it or exhausted it we would carry it back home (strength/endurance) for eating. Ohhhh but we missed the “anabolic window”…how did we not die?! ��

  • I perform better on an empty stomach. I can bike about 50 km distance easily. But if I eat something before my bike ride I always get to 20 25 km at best… So the fasted cardio works best for me.

  • Hey. Nice channel, you are doing a great job. Since I seem to trust you completely:), would it be possible to have a video about the Paleo diet?

  • TOP 3 DIETARY MYTHS (which don’t root in actual Science but the politically motivated decision of a Goverment Committee)
    1). Saturated fat raises cholesterol which causes coronary arterial heart disease An unproven hypothesis of Dr. Ancel Keys utterly based in epidemiology & correlations with no proven causation, was picked up and heavily promoted by the McGovern Committee
    2). A calorie is a calorie, no matter if carbohydrates, fat or protein Original source unknown, also heavily pushed by the McGovern Committee claiming that it’s diet and exercize only (calories in calories out) and fat is additionally bad because it is so full of calories.
    3). You have to eat carbs because the body needs it! Original source unknown, but sounds like someone pushing the high carb diet.
    …most of those have their origin and “merit” froma government institution which had the goal to 1. make food cheap and abundant, 2. please the food industry and 3. present a solution to the heart disease crisis. None of it ever came from solid Science but unproven hypotheses a Goverment Committee had a “good gut feeling” about.
    Here we go…

  • Bullshit. You are not taking fat adaptation and high fat lifestyles into consideration at all. After all, that was how we were supposed to work before the introduction of industrialisation.

  • Please can you do a video about Quorn products. Im vegetarian and I used to just eat more vegetables but then I added Quron products into my diet. As it is processed does that mean it is bad for us or is it a beneficial substitute, opposed to just eating more vegetables.

  • From my experience cardio is as effective/easy, if not sometimes better in fasted state. But weight training or something similar definitely needs energy before workout. I have done 20h fast daily about 4 weeks now and thats just my observation.

  • My cooworker laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed these people awesome effects right after I used it they’re begging me to tell them about it. Of course I won’t let them know the details about this diet plan, hahaha

  • Love your videos! Not just the knowledge, but also the presentation is exceptional! I would love to see a video about cheatmeals ��

  • There were a couple videos of Elliot’s I watched at first and thought he seemed fairly intellectually reasoned. Then you watch more of them and realize he’s an example of a broken clock being right.

  • There is a point to check out also. Fats not only have to get used like sugars, but are also discharged by the body through breathing, peeing, pooping.

  • been loving and binge watching all your videos, you should do a video about water fast, I mean, is it actually as healthy as they say? It obviously make you lose weight but I’m not talking about that type of health benefits, thank you!

  • Will Tell me what your view on a OMAD read meat and egg only diet at 68 I am lifting more then my prime any info on this i can build muscle I hav been on it for over a year never felt better, age it seems is just a number I do Legs,push,pull, two times a week a different program every time in my working life I was a blockbrick-layer so I am used to hard yards I work out every morning from 2am about 1to 11/2 hour per workout I enjoy your view but I decided years ago to eat the meat and leave bones

  • I agree 100% but EPOC is really over rated, its only about 5-10% witch means if you burn 500 calories in your cardio session, you only burn about 25-50 kcal after….. Its not that significant, but great video man!!!!

  • I can be wrong with my completely personal, non sience based opinion!, but my view is, that when fasted, I have less energy available for the Training itself. So my intensity can or most likely will be lower. And if I take a look at the overall calorie intake, people doing fasted training seem to eat the same calories at the end of the day as someone only looking for a caloric deficit. So I would still go for the normal deficit methode. Again. Completely subjective approach.

    Edit: should have watched the whole video befor commenting��

  • I just like doing it. Wake up at 6, black coffee and doing a 1 hour walk 500 cals gone. 4 times a week. I do cardio at the gym 4 times a week too. I just like getting rid of calories so I can eat more carbs on days that I train hard.

  • Hi, really enjoy your vids, most informative on yt. I’m 58,been training over 40 years. Any explanation when I add cardio to my training, usually 4 to 5 days a week after weights. 20 to 30 minutes after weights. The next weight workout, my weight workout sucks, lousy pump. Muscles are flat. To many days of cardio? I usually do hiit, stairs, treadmill. Can’t stand fasted cardio. Any ideas? Don’t want to quit, for health reasons. Thanks

  • Would you please do a video on power development? Volume intensities working the force and bar acceleration aspects? I’ve looked and have gotten decent ideas I think but I question agenda/motivation and I lack time and certain flexibility to perform Olympic lifts.

  • If you haven’t already done one, do a video on why there is so much conflicting information out there on health related topics. How can you know what to believe?

  • So what about on the case a strength training fasted in the morning for performance? Can you “carb up” enough the night before to not warrant the need of a preworkout meal? Or do you need to get your carbs immeidatly before a 4-5 am workout? (Again training purely with strength and performance in mind)

  • At 3:37 you quote Shoenfield saying that “The rate of [fat] breakdown exceeds the body’s ability to use the extra fatty acids for fuel”. Wouldn’t this validate the idea of being in a state of ketosis when cutting? I would extrapolate this data to mean that if you were already primed to use fat for fuel, then your muscles could use fat for fuel when doing fasted cardio. Is this validated anywhere in the research?

  • I know it’s anecdotal but fasting still works for me. It may not burn more (or it may) but limiting the time in which I can eat during the day helps manage caloric intake without any issues about will power and self control. If I haven’t started eating then I don’t have any real cravings except for weird instances like if I just watched the cooking channel. Even then it’s not a “real’ craving in the sense that I really want any food. I also feel better throughout the day.

    If I do try to eat no matter what pattern I invariably eat too much each meal or snack. With the food spread out throughout the day and with that huge window I always consume more and I will feel like I’m starving all day long if I simply limit the calories each meal too strictly. I’m miserable the whole time.

    Even if the whole exercise is purely mental the fact remains that the whole thing works for me.

  • So if there’s some activities you can do that break down the fat molecules, and other activities are better at using those broken down molecules as fuel….. Then couldn’t we design a cardio session of an hour split in two parts? First part to break them down and second part to burn. That’s me thinking too hard trying to use science…… What’s that burning smell? Am I a scientist now?

  • James Grage of BPI Sports made a video on HIIT and showed that the additional calories burned due to EPOC from HIIT was very minimal ie yes it’s true, but not that substantial. What are your thoughts on that assertion?

  • Hi,
    You mentioned at around 3 mins that the body has a lot of extra fatty acid floating around in the blood because body can’t use it up at the rate they are produced. What happens to these extra fatty acid molecules then? Are they eventually used up after workout? Do they have any negative effect?
    Enjoy you videos. Thanks!

  • Do you know if a ketogenic diet would affect the effectiveness of fasted cardio? I’ve been rather consistent with keto for a little over a year to great effect, because of that my body doesn’t usually have the option of burning carbs (unless it decides to perform some gluconeogesis.) I realize now we’re getting to a small portion of a small portion of the population, and it’s very likely that the research doesn’t exist, but I feel like it’s good to ask as it kindof messes with the rules.

  • is fat burning related to heart bits per minute?
    at different zones the energy use comes from different sources. or that’s made up studies too? or that’s to sell heart rate monitors?

    does it help to eat carbs after cardio sessions?

  • IF is not a magic bullet but a way to achieve magical results via allowing u to be in calorie deficit with less efforts of making food and other shit every now and then

  • Wow, finally someone who is doing his best to give us a whole picture. I’ve been listening to some hard IF proponents such as Thomas Delaurer and Fledge Fitness and all they do is basically making us feel like fat breakdown equals fat oxidation and cherrypicking studies. Thank you for this non-biased approach to fitness.

  • Isn’t the EPOC effect greatly overstated in terms of significance? Meaning the additional amount of calories burned between steady state and HIIT is negligible.

  • Guys, build muscle doesn’t need to be hard (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that diet plan has transformed my life. I probably should not even be talking about it because I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I’ll share the wealth haha.

  • How come this guy who breaks down the information,debunks myths and gives genuinely good device has only 85 thousand subs,but v shreds(an idiot who dosent know what his talking about) has 1.1million

  • So doesn’t the study prove the point regarding fat oxidation fasted vs. fed? The fat oxidation was similar, but the fat mobilization was higher in the fasted group. Meaning, the fed group burned the same amount of fat for energy but it was coming from their available fat in the blood stream + some lipolysis, but the fasted group fueled more on lipolysis?

  • This is one of the oldest debates in Fitness. Personally I like to get up in the morning and have a breakfast of complex carbs and protein. I let that digests and I’ll go to the gym and do my workout. For me that works but I can understand where other people may enjoy getting up first thing and doing their cardio. Excellent video and I like the way you explain that Fitness isn’t a linear progression that can have many variables very few people make that observation. Thank you for the information

  • I’ve got a question. Do you think an individuals body reacts different to fat burning when it comes to A fasts for 3 days and B fasts for 3 weeks?

    Does our body react differently when you’ve been fasting for 14-16 hours for a longer period of time? Is there a study for that?

  • Stop spoiling things with facts. I work out in a fasted state because I do my workouts first thing in the morning before going to work. No time to eat and digest first. I was enjoying the idea that doing tehm this way, rather than hitting the snooze button, was doing me some extra good.

  • I know you’ve touched on Keto and understand its limitations or any restrictive type diet but if you do LISS while on Keto or just with depleted glycogen then how can your body preferentially choose another substrate to utilize as energy post workout? Surely the principles outlined here seem to suggest that the breakdown of these fatty acids are less likely to be re-stored as triglycerides if 1. Your body is already atuned to using fat for energy and 2. Glycogen stores are depleted and the body would focus those created by gluconeogenesis to the important functions of other organs like the brain. Anyways, only discovered your videos about a week ago but find the information you provide useful, I also like you do most videos in a sweater, it’s like “yeah, I’m sexy but I don’t need to flaunt it”.

  • What Happens if I train fasted on a Ketogenic diet? Wouldn’t that increase the bodies capacity of using fatty acids for fuelling muscles?
    I’m assuming it should increase the amount of fat burned.
    I know this video is old, but a response would be much appreciated to bring some science into my broscience-theory.

  • Great video. One of your best. There were a couple of parts I had to watch more than once because I get lost in the wordiness, but this was some great information. I’m still choosing to work out fasted though, mostly because of scheduling.

  • I do 10 laps of sprints. Example I would sprint as fast as I can one way about 30-40 yards and then jog back. I try to do this as a daily thing to get some high intensity cardio. Which is really short workout but would you say that this is effective? I normally don’t eat before the gym it makes me feel a type of way but recently the times I do eat I don’t feel it like I did when I first started. Now that could probably be because of the workout. I have noticed fat loss I feel leaner and stuff but like you said. It could be that I am doing everything else right. But would that suffice my cardio or should I do more? Thanks!

  • Thankfully you can excrete ketones through the lungs and in your urine. It works best when you are in deep ketosis otherwise it is probably just more catabolic in most cases.

  • I’m assuming there is an individual balance to this. Reason being is because of how skewed the results can be person to person. It took a year and a half but I found that I respond very well to fasted cardio at moderate intensity. I went back and forth doing hiit routines and found out that about 60 to 70% of the time my body prefers to be fed. After all this time I still haven’t made up my mind concerning weight training.. I feel blessed because it seems that the variance is not that severe and my body is adaptable. The testing can really be a fun aspect to fitness. Great video

  • If fasted training can allow for the realse more free triglycerides in the blood then the body can use during the workout is there anything I can change about the workout to use up the free triglycerides. Could I combine low intensity and high intensity cardio with fasting for an extreme calorie burn. (Probably not sustainable but just wondering)

  • James, can you PLEASE review Mike Matthews. I’ve always seen him as knowledgeable, and he backs up a lot of his statements with research. But now after watching several of your videos, I’m wondering how accurate he is. Please review his content and post a video under Peer Reviews. That would be awesome. Once again, you’re the best in comparative knowledge and analysis. Thanks for posting all the videos!

  • your body does not know what calories is. so fast training is this ideal of build muscle/cardio and loss fat at the same time. and for a life style that need count calories isn’t sustaindable. and I thought this calories thing was debumked in 2016.

  • Whether I’m doing Cardio or resistance training, I cant eat 1hr before or after. I dont feel good. So if I eat I have to wait an hour before I work out or vs versa if I workout I have to wait an hr after. I have done fasted cardio and feels really good but as you said it all depends on the individual.

  • I train to qualify for the swimming world championships so I do all kinds of intensities in practice and as an addition I do some stabilization training and two strength training sessions (full body) over each week.

    It is interesting to learn about concepts more in detail ok your channel.

  • Everytime this is discussed I’m bit annoyed nobody accurately explains where it comes and the common sense behind it. The entire concept of “fasted cardio” originates from the golden age of bodybuilding and bodybuilding alone. Men who were almost religious about building muscle and never losing it. The idea was that you take slow long walks in the morning with moderate heart rate and when you stay below 75 bpm f.ex. the body will utilize only fat storages for energy. Where as if you’re doing high intensity, the body can’t break down fat fast enough and will dip into muscles for extra energy.

    This was complete sacrilege for these guys and thus they started to promote the concept of taking long morning walks and only that form of cardio was good, anything else would break down your hard earned muscle. To this day I’ve not really heard anyone debunk this view, but the “perspective” here is.. are you a normal person wanting healthy body or are you a mr olympia wannabe? Because of course normal people should do all types of cardio with tons of health benefits and not be so anal about some muscle breakdown that can be rebuilt in the gym.

    All the modern day “faster cardio” nonsense is just guys trying to mimic the behavior from back then without remembering what it was for and now trying to find way too complex scientific explanations for it when it was never the point to begin with.

  • what about fasted weight training and then cardio? delauer said u should train fasted and then ride the fat burning wave for like five hours after that before u eat, what do you think of that?

  • I know fasted cardio has ALWAYS worked for me and I do literally mean ALWAYS. Been doing it since my teen years I’m thirty six now still to this day never ever weigh above 77 kilos. Free hint, I don’t need or what to weigh anymore than that.

  • This video is irresponsible. Fat is what makes some people fat. It is possible to exercise it off, but to deny that fat is the substance that causes fatness is… ridiculous.

  • Hang on. So fasted cardio metabolizes more fat than we can burn. So theoretically, achieve a state of ketosis, fasted cardio, profit??

  • I just use fasting as a tool to lower my caloric intake. I know the only thing that really matters is your deficit, but fasting just helps me get through it and keeps me motivated

  • This guy has so much knowledge, good to see a UK guy doing it big.. Boy, I hope you have books..Your information a pure golden nuggets..

  • Love your videos, very level headed. I must admit, I have always preferred fasted cardio, however I shall experiment. Next week I’ll try having a banana and protein shake about 30/60 minutes before my training and see how I feel.

  • I don’t like training fasted. I notice a difference in energy levels during my workout. I like to eat 1-2 hours before my workout. I seem to have the best energy that way. Fasted I just seem to drag threw the workout.

  • Your channel is super lit man thank you for all the info that you provide for us. Just my 2 cents, people nowadays doesn’t want facts anymore, they want to subscribe to what they want to believe in which in today’s case the fad diets, intermittent fasting etc. They want to be fed an emotional high on their sense of belief rather than face slapping facts of what they should really believe in. I blame social media on this one.

    Nonetheless great workmate, still in the process of watching every single video that you’ve uploaded.

  • Thanks for taking the time and explaining everything.I have experienced it happened to me Initially i started with only running everyday and i was doing 5k everyday with 10k once a week. But after 3 months down the line i was feeling exhausted and was advised to mix it up. So now what i am doing is alternate days running following up with weight training with cardio acceleration in between weight training. This has really helped me to shed weight faster and built my strength as well. I have lost about 18 pounds in 4 months. Thanks again for all precious information to both of you.

  • Found this really, really helpful esp. the bit about walking. In May last year I started walking for exercise 6 months later I joined a local beginners running group, I am now entered for a 10k run this May, but I was getting hung up on the running, as you said, I was in the “must do more” attitude. I really find your videos informative and easy to understand, as a 64 year old non exerciser you make things very easy.

  • Your videos sound get way more hits. I discovered your blog two weeks ago. Then I dramatically cut my calories down to 1,500 1,800 a day. Lost 8 lbs. Still got my lifts in. I have been a little hungry but I’m certainly not going to die from hunger. On Sunday I wanted a treat and I only had 940 more calories to play with. So I went to Five Guys and crushed a bacon cheeseburger for 920 calories. I was done eating though for the day. Life is about making trade -offs. Thanks for your simple wake

  • Recovering from a weight loss stall and I can tell you that it IS hard to keep on keeping on when the damned scale refuses to move! With 57 pounds down and 138 more to go, I know that chipping away at it 1/2 a pound a week is going to make it difficult to keep motivated. Until I hit Onederland(being under 200 pounds) I am going to TRY to drop as much as I can, as fast as I can. Now that I have a better understanding of how to do this safely, I’m running with scissors.

  • I wish I had uncover this diet guide years ago. I shed 12 lbs in 3 weeks up to now. However I work out several times weekly, and eat good food. The outcome shown to me is impressive. I undoubtedly propose the item, wish it works as excellent for you as it does for me. Google can help you to discover it. Guide’s name is at the bottom.
    Bella Kaγozko
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  • Love the channel but would like to see more perspective and science based evidence on aerobic vs sub or anaerobic exercise and Brain-Derived Neurotrophic Factors (BDNF). For those concerned with other chronic diseases such as Alzheimer’s and Dementia (A&D) that could benefit from aerobic exercise, I think this is an important perspective you might want to explore and I would hate to think that long term health and happiness are based on 6 pack abs alone. I see many experts put down aerobic exercise in general because people use perceived exertion as a way to measure effort which can be very inefficient. Only 1% of A&D cases are hereditary so lifestyle must play a role in the other 99% of cases and while your advice for diet and exercise might be accurate for fat loss, what other significant benefits might we be missing out on by not investing in daily activities that promote BDNF. Looking forward to seeing what you can come up with.

  • The “Kαbοnοz Ydα” (Google it) diet system has provided me approaches about how to burned the stomach fat in a healthy and balanced method. I never ever thought of this program as beneficial as this. Since that time, I have lost FIFTEEN lbs of my bodyweight and also have toned my body, a a lot better compared to going to a health club. Not only that, I have lots of strength remaining in my tank..

  • A close friend of me who has applied this unique “Kαbοnοz Ydα” (Google it) guidebook has gone from FORTY-ONE inches waistline to 34 inches. I did tried using this unique plan too and following a week, this guidebook has given me a big difference. I possess considerably more strength and I`ve shed Seven pounds..

  • Yes. Of course fat is necessary and healthy. And it’s ALSO true that fat causes people to be fat. Again, stop changing the subject to health when the original “myth” has nothing to do with health.

  • The study about saturated fat and health disease changes the subject and has zero to do with what makes people fat. This video keeps changing the subject. Weird.

  • I’m glad there is a benefit after 90 minutes.
    Pre-season, I would do fasted cardio, xc skiing, for three hours (first half of my weekly long xc ski). Then I chugged some chocolate milk and then edge the bonk for another three hours. I never bonk at races anymore. But for lifting I would always have something before to ensure I got the benefit of EPOC and to support better quality of work in my session.

  • Stupid. You can, yes, run enough to lose weight even if you eat 10,000 calories (which is beyond what 99% of people eat). I’m not saying it’s healthy, but it is, yes, ONE way to lose weight.

  • Hey Shredded Sports Science. You are clearly approaching this topic from a fat loss view point. My question to you, should you read this, is what effect does fasted cardio have on beta oxidation. I would think that this is a trainable capacity and my guess would be that you can train it through carbohydrate restriction (fasting) and steady state cardio or both. I would love a video on this:) Thanks for great content

  • You should make a video on whether or not soy is bad for people, especially women. The age old saying that soy increased the chances of getting cancer and what not

  • TOP 3 DIETARY MYTHS (which don’t root in actual Science but the politically motivated decision of a Goverment Committee)
    1). Saturated fat raises cholesterol which causes coronary arterial heart disease An unproven hypothesis of Dr. Ancel Keys utterly based in epidemiology & correlations with no proven causation, was picked up and heavily promoted by the McGovern Committee
    2). A calorie is a calorie, no matter if carbohydrates, fat or protein Original source unknown, also heavily pushed by the McGovern Committee claiming that it’s diet and exercize only (calories in calories out) and fat is additionally bad because it is so full of calories.
    3). You have to eat carbs because the body needs it! Original source unknown, but sounds like someone pushing the high carb diet.
    …most of those have their origin and “merit” froma government institution which had the goal to 1. make food cheap and abundant, 2. please the food industry and 3. present a solution to the heart disease crisis. None of it ever came from solid Science but unproven hypotheses a Goverment Committee had a “good gut feeling” about.
    Here we go…

  • TOP 3 DIETARY MYTHS (which don’t root in actual Science but the politically motivated decision of a Goverment Committee)
    1). Saturated fat raises cholesterol which causes coronary arterial heart disease An unproven hypothesis of Dr. Ancel Keys utterly based in epidemiology & correlations with no proven causation, was picked up and heavily promoted by the McGovern Committee
    2). A calorie is a calorie, no matter if carbohydrates, fat or protein Original source unknown, also heavily pushed by the McGovern Committee claiming that it’s diet and exercize only (calories in calories out) and fat is additionally bad because it is so full of calories.
    3). You have to eat carbs because the body needs it! Original source unknown, but sounds like someone pushing the high carb diet.
    …most of those have their origin and “merit” froma government institution which had the goal to 1. make food cheap and abundant, 2. please the food industry and 3. present a solution to the heart disease crisis. None of it ever came from solid Science but unproven hypotheses a Goverment Committee had a “good gut feeling” about.
    Here we go…

  • plesae make a video on how to change diet when we are in midway of fat loss and weight drop suddenly stops because it is the most horrible thing I’m going through

  • TOP 3 DIETARY MYTHS (which don’t root in actual Science but the politically motivated decision of a Goverment Committee)
    1). Saturated fat raises cholesterol which causes coronary arterial heart disease An unproven hypothesis of Dr. Ancel Keys utterly based in epidemiology & correlations with no proven causation, was picked up and heavily promoted by the McGovern Committee
    2). A calorie is a calorie, no matter if carbohydrates, fat or protein Original source unknown, also heavily pushed by the McGovern Committee claiming that it’s diet and exercize only (calories in calories out) and fat is additionally bad because it is so full of calories.
    3). You have to eat carbs because the body needs it! Original source unknown, but sounds like someone pushing the high carb diet.
    …most of those have their origin and “merit” froma government institution which had the goal to 1. make food cheap and abundant, 2. please the food industry and 3. present a solution to the heart disease crisis. None of it ever came from solid Science but unproven hypotheses a Goverment Committee had a “good gut feeling” about.
    Here we go…

  • Thank you for this great video. I know there are a lot of people who will debate about the last one. I think it come from the “change your lifestyle’ talk… and I do believe that to not put weight back on you have to change your lifestyle, so the crazy diets mentioned are not good because those are not sustainable. However the only way I have ever lost weight was by being militant about caloric intake. As a wellness coach for 14 years, I can tell you when you see the weight loss happen it is so motivating! Losing fast is very important so people do not give up.

  • I just started watching all your videos, I really like how direct you go straight to the point. I hope there is a topic about how to get rid of late night snacks! I just started working out for the last few days but I am really having a difficulty getting rid of late night snacks. Thanks again for all the amazing topics.

  • Somewhere i read that if you achieve your weight goal, you need to mantain it for at least 3 months for your body to “reset” on that new weight and become steady overtime.. is it true?

  • I am amazing with your videos I discovered your channel this week and I can’t stop to watch them. Thank you for explain all this myths and trues in this creative way!!!

  • Good luck eating healthy when your family does nothing bit cook bad food ��. Your family meals hugely affect your weight. If you are in a polynesian family, good luck losing weight. When you lose weight polynesian families complain that you’re too skinny and then stuff you like a Turkey. Then when you start a healthy diet, your family does nothing but cook terribly good food. Then boom goes the diet ����

  • IF you want to help people…go to the root!!

    How to accept yourself and fear even tho you continue to self sabotage and unconsciously hurt yourself!!

    How to change a part of yourself that allows yourself to change(CONSISTENT repetition after repetition after repetition!!). WE HUMANS HAVE PROGRAMMED FAILURE, JUDGEMENTS AND SELF-HARM INTO OUR MEMORY SYSTEM THUS EFFECTING OUR METABOLISM, OUR FEARFUL MINDS AND OUR POOR CRAPPY SELF-ESTEEM THROUGHOUT THE YEARS, SO NOW THAT YOU ARE AWARE OF IT, BEGIN TURNING IT AROUND BY “STARTING HERE AND NOW!!!!” WE ARE OUR OWN DEVILS, DEMONS, FAILURES AND EXCUSES….AS WELL AS OUR OWN ANGELS, MIRACLES, SUCCESS AND GOD WITHIN….

    STRESS, TENSION AND SELF-ESTEEM, THAT IS YOUR ENEMY, SABOTAGER AND ROOT KILLERS……BUT…..NEVER FIGHT AND JUDGE ITS CHARACTER, THAT ITSELF INCREASES ITS POWER OVER YOU AND EVEN MORE!!!

    ACCEPT, FORGIVE AND MAKE PEACE TO EVERYONE, EVERYTHING AND EVERY SITUATION, WHETHER PAINFUL, UNFORGIVABLE OR UNFORGETABLE!!!! YOU ARE A CLUELESS SOUL EXPERIENCING SHIT YOU CONSCIOUSLY DID NOT INTEND OR CHOOSE!!! YOU ARE EXACTLY WHERE YOU ARE CAUSE YOU UN-CONSCIOUSLY MADE EVERY DECISION AND CHOICES THAT SPECIFICALLY LEAD YOU RIGHT HERE, RIGHT NOW!!

    AFTER FORGIVING YOURSELF AND MAKING PEACE WITHIN, IF YOU FIND YOURSELF TEARING WITH WET EYES, THAT MEANS “YOU GOT IT!!” SO KEEP BUILDING ON IT, BE REPETITIVE, DON’T STOP, NEVER EVER STOP!!

  • Is having a high metabolism good or bad? As smaller animals have higher metabolism they age and hence die faster. I think the longevity that people attribute to intermittent fasting is due to this lowering of metabolism. Can anybody clarify?