Discussion
Ok so until Friday i’d never even heard the expression but there was a copy of men’s health in the gym that I was flicking through.
Since the new year I’ve been in the gym 4/5 times a week. But it is always first thing in the morning without a breakfast. So I’ve been doing this by accident!
I’ve not trained seriously for years and old rugby injuries and weight have kept me on the Cross trainers and rowers. The last 6 weeks have seen me lose a reasonable amount of weight. I’m 6ft2 and was well over 18st.
I’m now around 17st and can comfortably do an hours cardio but I want to start lifting weights again.
Do I need a bit of fuel ahead of weight training?
Any fellow PHers have any real world advice? Online is just one contradictory piece of advice after another.
Cheers.
Since the new year I’ve been in the gym 4/5 times a week. But it is always first thing in the morning without a breakfast. So I’ve been doing this by accident!
I’ve not trained seriously for years and old rugby injuries and weight have kept me on the Cross trainers and rowers. The last 6 weeks have seen me lose a reasonable amount of weight. I’m 6ft2 and was well over 18st.
I’m now around 17st and can comfortably do an hours cardio but I want to start lifting weights again.
Do I need a bit of fuel ahead of weight training?
Any fellow PHers have any real world advice? Online is just one contradictory piece of advice after another.
Cheers.
I train weights fasted, or after a small snack/drink, first thing in the morning. As I train so early, I've no time to get a big meal in- so I eat after. It doesn't hinder progress.
I'm stronger later in the day after eating, but progression, for me, is the same if I train fasted, or not.
I'm stronger later in the day after eating, but progression, for me, is the same if I train fasted, or not.
didelydoo said:
I train weights fasted, or after a small snack/drink, first thing in the morning. As I train so early, I've no time to get a big meal in- so I eat after. It doesn't hinder progress.
I'm stronger later in the day after eating, but progression, for me, is the same if I train fasted, or not.
Great thanks. I’ve not the time to split the workouts and That’s just the feedback I’m after. The fat is falling off, it’s that i want to keep up. Figured a few weights would only help. I'm stronger later in the day after eating, but progression, for me, is the same if I train fasted, or not.
When training early doors I'm happy with doing cardio fasted but when lifting I get a protein shake in me with a scope of porridge oats added before I leave home to fuel the weights. It sits easy on the stomach to fules but doesnt interfere with burps etc or give an added "danger" to straining durig heavy squats or deadlifts.
If I’m just doing cardio in the morning I always fast, otherwise I get stitch.
If I’m doing weights I tend to take a protein shake and drink whilst lifting. This is more to keep away the hunger pangs. Lifting whilst fasted shouldn’t make a difference to your training as long as you are going to failure on each set.
If I’m doing weights I tend to take a protein shake and drink whilst lifting. This is more to keep away the hunger pangs. Lifting whilst fasted shouldn’t make a difference to your training as long as you are going to failure on each set.
Back in my days as a cyclist i always did my winter turbo sessions first thing in the mornings on an empty stomach with no issue - in fat i always seemed to be more sluggish if i'd eaten anything before cycling.
Nowadays i run and always try to do my running in the morning on an empty stomach, or at worst with just a small banana for sustenance.
I always do my parkrun on just a cup of tea, and tend to eat a larger (healthier) brunch closer to 11 on the weekends.
Days when i've had to put off my run to the afternoon, i tend to find i am down on enthusiasm an pace - nearly always due to the fact that i've eaten.
I don't claim to any medical advice on this, but it works well for me so stick with it.
Nowadays i run and always try to do my running in the morning on an empty stomach, or at worst with just a small banana for sustenance.
I always do my parkrun on just a cup of tea, and tend to eat a larger (healthier) brunch closer to 11 on the weekends.
Days when i've had to put off my run to the afternoon, i tend to find i am down on enthusiasm an pace - nearly always due to the fact that i've eaten.
I don't claim to any medical advice on this, but it works well for me so stick with it.
The term fasted cardio is a misnomer and just means you've not eaten before exercise. You will still be running on energy from your previous meal the night before or your blood glycogen levels would be low and you would crash.
If you do both weights and cardio on the same day and want to improve at both then the weights should be done first.
If you do both weights and cardio on the same day and want to improve at both then the weights should be done first.
Stopping short! But upping sets/reps instead.
Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Tiggsy said:
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Your bodyfat is fuelling your exercise. Does a keto diet prevent muscle breakdown so protein can be used as an energy source?
I'm between 235-240 and I have trained fasted for around 5ish years now. Sometimes I don't, to see if there is an effect. LIke today, parkrun, I ate a huge bowl of cereal and milk and a banana, it felt ok, but I prefer fasted I think.
If fat loss is a goal train fasted. A stone of fat can fuel you for over a week.
Sometimes my eating window is as small as 4 hours, sometimes it flexes to 8-10.
If fat loss is a goal train fasted. A stone of fat can fuel you for over a week.
Sometimes my eating window is as small as 4 hours, sometimes it flexes to 8-10.
Tiggsy said:
Stopping short! But upping sets/reps instead.
Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Keto and endurance = Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
And not in a good way.Barga said:
Tiggsy said:
Stopping short! But upping sets/reps instead.
Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Keto and endurance = Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
And not in a good way.popeyewhite said:
The term fasted cardio is a misnomer and just means you've not eaten before exercise. You will still be running on energy from your previous meal the night before or your blood glycogen levels would be low and you would crash.
If you do both weights and cardio on the same day and want to improve at both then the weights should be done first.
This. To be truly fasted you should reduce carbs significantly the day before.If you do both weights and cardio on the same day and want to improve at both then the weights should be done first.
Barga said:
Tiggsy said:
Stopping short! But upping sets/reps instead.
Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
Keto and endurance = Especially if you are older and/or want to avoid injury.
And the comment above about crashing if you've low glycogen is why keto is so good. I can easily fast 24 hours plus and go run 10k without a thought. Days of fuelling for exercise are long gone.
And not in a good way.
t the whole way around. No power and no strength, and very little endurance. Fast forward a couple of years later and fuelled on what I would class as a 'normal diet' I was capable of riding across the Pyrenees and doing 400km rides in one go. Not a cat in hell's chance of achieving that on keto.Gassing Station | Health Matters | Top of Page | What's New | My Stuff