In this video I'll uncover the benefits that fasted exercise has to offer and I'll teach
you everything you need to know in order to get started today.
A lot of people look at intermittent fasting like it's some miracle strategy. They
see all these people on the internet they're getting
great results with it and they want to get those same results but then they use it and
things just aren't working out. Then they come to realize
there's a little bit more complexity to it than what
they understood originally. When you see all these people who have great physique online.
When you see bodybuilders when you see a lot of people that are doing a very good job of
looking their best. One of the things that they're using is intermittent fasting but
they're adding in a strategy and that's fasted exercise. So
that's why in this video we're gonna talk about fasted
exercise for weight loss. I'm gonna give you a complete guide to entering in the fasted
exercise. We'll talk about the benefits that offers
and so much more but before we get started I'm Dr.
Zyrowski and welcome to the channel. If you're new to the channel it's a pleasure to have
you here. Hit the notification bell; join our
notification community and I'm gonna help you excel your
health and your life. Let's go ahead and talk about some of these benefits. First I think
that these benefits are so important and after we talk
about the benefits we'll talk about the proper hours
you need to do this within. We'll talk about the things you need to watch out for the big
mistakes a lot of people make and then lastly a few
pro tips in order to set you up for success. Let's talk
about these benefits. Now one of the first benefits is going to be increased fat burning.
Now the increased fat burning is a huge benefit a
lot of people are looking for. The reason it works so
well when you're doing fasted exercise is simply because in that fasted state you're
already pushing yourself towards that state of ketosis.
You're already starting to transfer from our sugar
burner to a fat burner and when you actually are in the fasted state it just promotes that
even further. So let's say you're in that fasted
state your body makes that transformation from sugar
to fat burning and then you go and you do the fasted exercise. It just starts ripping
through the weight loss and it works really well because
your body at that point is being forced to use that
fat for energy. That's its fuel source and it just really does a phenomenal job at it.
So fasted exercise is great for fat burning. It also
is great for hormone boost. This is something that never I
never hear people talk about and when you're doing this fasted exercise you're boosting
a lot of great hormones in your body. Which is really
because it has a huge anti-aging effect. Which is
pretty good if people want to look young and also just look good in general. Now this hormone
boost that you're gonna get is first of all going to be from growth hormone. Okay when
you're going and doing the fasted exercise the science
shows that in women it boosted growth hormone upward of 1300 percent. In males upward
of 2000 percent. This growth hormone is very important because as we age it declines
but also it's important for repair of our body. So
that you can recover properly from your workouts and of course like I said from the beginning,
anti-aging. Which most people want that benefit. Now when it comes to hormones, growth
hormones one great benefit but it also for women it's going to help balance out your
hormones. The female hormones. For men it's gonna help
boost testosterone. It's a really really great way
to just get some good hormonal benefit fasted exercise for the win on this one. Improved
muscle development. Okay I think this is really important
because a lot of people out there who are you
know, bodybuilders, people who look really good. Like I mean come on let's face it most
people are following someone online that has some
great physique. You know male or female it doesn't
matter because when you look at things like Instagram for instance it's just chalked full
of that kind of stuff. You know female/men both just
running fitness accounts and they look amazing. One of the strategies they often use is going
to be intermittent fasting. Now one of the benefits
that you're gonna get from this is first of all you're gonna get that increased fat burning
without losing the muscle. What happens when you're
doing intermittent fasting and you're also doing
this fasted exercise; you get the improved muscle development from muscle regulatory
factor. Okay so this is released and it helps give
you good muscle development. It also helps give you
good healthy lean muscle not fatty muscle and then lastly it helps promote muscle growth.
Also helps you not lose it. Okay so that's one
of the amazing things about intermittent fasting and
that's one of the amazing things about fasted exercise. It promotes muscle growth and you
don't lose it. So for someone who's just trying
to lose weight and they're trying to do there's this plain
old calorie restriction deal. One of the problems with it is that you're going to lose the muscle
mass along with it. So it's a big problem but if you're doing intermittent fasting that's
not the case. Now increase ketone production. This
is another great benefit. Now when we increase ketone production in our body it has so many
benefits. It's great for your brain. I mean there's so
many different health conditions that are reversed when you do this. Now when you increase
this ketone production; one of the things that also means is that you're in a fat-burning
state when you're in that fat-burning state you're
burning that fat off your body. You're getting the
benefits from ketones. It's a win win. Next here is brain derived neurotrophic factor
( BDNF). This BDNF works in your brain just as MRF
works on your muscles. It helps stimulate new
neuronal growth, neurogenesis. It helps to create good synapses and as a result it helps
improve your memory. It helps with cognitive function. It helps with so much. The BDNF
is increased through doing fasted exercise. Increase
insulin sensitivity. I'm not going to talk too
much on that . We all know that this is a huge benefit. You don't have to have insulin
resistance, you don't have to have type-2 diabetes for
you benefit from increased insulin sensitivity. Everybody can benefit from this. Fasted exercise
is a great way to make all of your hormones plus more sensitive and especially insulin.
Mitochondrial biogenesis is of another major benefit
when you do fast and exercise it stimulates the creation of good healthy mitochondria.
Now mitochondria the powerhouse in the cell. This
powerhouse is going to be responsible for going
and producing your internal energy. Okay so a lot of people are looking for external sources
of energy. Caffeine all these different nutrient
drinks. Many people are looking to that external source but the truth is is we want to have
a good internal source of energy. Mitochondrial biogenesis from fasted exercise is a great
way to improve your natural energy stores. Let's talk
about the best time to do this here. Now the thing is there's a lot of people will think
well fasted exercise so as long as I'm fasted then that's
considered fasted exercise; big wrong there. Now
the reason for this is because fasted exercise is when you are in a fasted state in your
physiology actually shows that you're in a fasted state. This is actually a piece from
some research and what it shows to us is what is
happening as you fast. So this is a five hour mark.
This is the ten hour mark and then 15 hour. Now what we're seeing here is this is your
like glycogen stores. This is your stored sugar
in your body. As these glycogen stores plummet then
we start to see how few other things happen. We see plasma free fatty acids start to increase
and we also see your ketones start to increase as well. So this is going to be the big cutoff
mark as to when we need to go and start doing exercise
in order to get the benefits. So if you want to
do fasted exercise it's just not a matter of well you know let's say I'm doing intermittent
fasting and I stopped eating at seven o'clock at night
and then I worked out at eight o'clock at night.
That's not fasted exercise, fasted exercise is once you hit that 12 hour mark. So we want
to make sure it's 12 plus hours we hit that 12
hour mark and then all these changes these physiological changes are starting to occur
and then we just kind of ramp that up and push it a
little bit further by going and doing the fasted exercise. So if you want the true benefits
from fasted exercise. You at least in my opinion
have to be hitting a 12 hour mark and of course the
research shows that this is when a lot of the changes are occurring in the body and
that is going to be the best time to implement that. Okay
now let's say that if it's not at the 12 hour mark it's
anything 12 hours and beyond so if it's 16 hours, 18 hours whatever it is. If you're
doing one meal a day it all depends but we want to hit
12 hours. Let's talk about some of the things we
have to watch out for. Overtraining and undereating are a big problem for people who are trying
to go and do fasted exercise. It stalls your results here's what happens you're gonna get
decreased strength and endurance which is a big problem. Okay if you're trying to build
muscle. If you're trying to do some hit training the
other thing is that you're gonna end up with a lot of
fatigue muscle loss. Okay if you're not, let's say you're trying to do this old scenario.
You go to try to gain muscle you're losing it. Decreased
libido, frequent illness. Okay you're just getting
sick you don't want to have that happen. Decrease performance, excessive soreness and let's
say that you're implementing this exercise in the soreness is so bad and you're not recovering
from it and then frequent injuries that you're not recovering from either. Okay this can
be due to overtraining; it can be due to under eating.
A lot of people fall into this category with intermittent
fasting where they just try to ramp up everything. Trying to ramp up the exercise. Trying to
ramp up the fasting method. They don't get enough
calories. If you don't have proper caloric intake
make sure that you start working on that. If you have no clue if you have proper caloric
intake you know take into consideration how you can
fix this problem. Start tracking your calories, look
at your macros break it all down. It's a good thing for everybody to do for a certain period
of time in their life so that they can understand
how much food they should have. Also what kind of
portion sizes they need especially when you're going from three meals a day to two meals
a day or maybe even one meal a day. Sometimes mentally
this can be a little bit challenging to really understand how much food we should eat and
if we're not understanding that simple concept we can start to go backwards here when it
comes to trying to get results. Let's talk about a
couple pro tips. Okay I like to say that if you are going in doing this type of fasted
exercise in which I'm talking about. Then you are gonna
want to do it anywhere for between 30 to 60 minutes. Now I will say if someone's doing
some really high intense interval training you can get
away with like 20 minutes and still get some pretty great results but thirty to sixty minutes
is going to be the general timeframe. Okay the
reason that I cut it off at 60 minutes is because
when you're doing fasting and you're doing just excessive training then you need to make
sure that you're getting proper calories and a
lot of times it doesn't go well. If you're trying to do faster
training if you're working out really hard. So for instance I was training for a Spartan
Race. I mean these exercises that I could do these
workout routines were anywhere from an hour and a
half to two and a half hours for proper training. When I was doing these I'm like my on hard
days intermittent fasting was so hard for me to
do and of course fasted exercise would have probably
been impossible because I likely would have fainted. So we want to make sure that we're
you know; have proper intention when going into
this stuff. Okay we understand what timeframe we're working out in. What's necessary to
get results and then of course; are we trying to lose
weight are we trying to gain muscle? High intensity interval training is really great
for those who are just trying to lose weight. Getting that
HIIT in is great if you're not familiar with HIIT, I'll put a
link right up here. Also I'll put a link at the end of this video. So you can learn more
about HIIT. So check that out next. What we want to take
a look at here is if you're trying to gain some
muscle mass then weight training is going to be your best bet during this time. So losing
weight is high-intensity interval training. Weight
training you want to just make sure that you're doing
that 30 to 60 minutes of weight training while fasted. If you're trying to do both, let's
say; you're trying to lose some weight gain some muscle
going and switching from one to the other day
after day is also highly beneficial. I do that in a lot of cases. I'll do HIIT training
one day, weight training the next. Fasting is not magical.
I like to point that out because a lot of people think that
you know you can just implement this stuff and you don't have to pay any attention to
the strategy behind it. It just is supposed to
work, no. This is science, this is strategy; this is how you
get results. The next thing that a lot of people ask me is can you take essential amino
acids when doing fasted exercise. I personally do,
the reason for this is because first of all I'm taking a
good quality amino acid that's not going to mess up my fast. The reason for this is because
I'm using it while doing the exercise all right.
Now one thing I want to point out is that if you're going
and taking essential amino acids while sitting at your desk chair then is likely going to
break your fast. If you're doing it with exercise
it's a different scenario. You're going to utilize that very
quickly in your system. So I'll take like a half a scoop a set of essential amino acids
prior to my workout. Half a scoop after and that's how
I know that my muscles are getting the proper building blocks so that I can actually increase
strength but the other thing is that because I'm
using a good clean one that is loaded with first of all sea salt. It has lots of good
sea salt for electrolytes and then also it's sweetened
with stevia. I know that it's not gonna be spiking my
blood sugar out of control. I use essential amino acids and I recommend it while doing
fasted exercise for good results. It's not something
you have to have but I will say that if you're trying to
build muscle and you're trying to gain strength it's a great thing to use. I'll put a link
in the description to the one that I use because
as I said taking any essential amino acid is not going
to be approved but if you're taking a really good quality one that is really pure, really
good then that is something that can actually benefit
you. So be sure to look at that. Now be sure to give
this video a thumbs up and also put in the comment section below what works for you when
doing fasted exercise. Some of the things that have maybe caused you to not get results.
Some of the things that help increase your results
put that in the description below. Share that with
people because everybody needs to know that stuff and give this video a thumbs up and
check out this video over here on high-intensity
interval training because this is what's going to really
help you lose some of that weight. Doing high-intensity interval training will help keep your
cortisol levels low compared to doing long-term steady-state cardiovascular exercise.