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New "Fasted Cardio"-Study Falsifies the Myth of Superior Long-Term (4 Week) Fat Loss on a Moderate Energy Deficit

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If we go by the convincing results of the study at hand, the fasted cardio myth is obviously busted. Sometimes the day you've been waiting for comes faster than you'd thought... no, I am not talking about a teen's eighteens birthday or Christmas (reminds me, I still have to buy a ton of presents), but rather of the recently hinted at "fasted cardio study" by Brad Jon Schoenfeld, Alan Albert Aragon, Colin D Wilborn, James W Krieger and Gul T Sonmez. The study of which I wrote only 2 days ago in my article about the 50% increase in fatty acid oxidation in fasted vs. fed morning cardio (learn more ). And it is in fact the study which may finally solve the "Is fasted cardio good for your weight loss?"-question. In contrast to the previously discussed paper, Schoenfeld et al. who started with the common hypothesis that "performing aerobic exercise after an overnight fast accelerates the loss of body fat" (Schoenfeld. 2014), did not content ...
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Want to Clean Up Cellular Garbage? Train Fasted! Fasted Training Boosts Cellular Housekeeping (=Autophagy) & Forms the Basis of Structural Adaptations to Exercise

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Want to promote muscular and overall health? Do this after an 8h+ fast. Exercise is a stressor. It modifies the intra and extracellular millieu, impairs the energetic status and stretches, sometimes even over-stretches the membranes. That certainly sounds as if you want to avoid it at all costs, but as nature had it, it is this eustress (good stress) that is absolutely essential for the remodeling of the muscle we are all working out for to happen - no stress no reason to adapt. It's that simple and does still have one major caveat: Too much stress and the adaptation turns into a constant and often insufficient repair process. But who wants to "deconstruct" muscle, anyway? Now, from the gymbro perspective the most important aspect of the training induced adaptation processes would probably be protein synthesis. And while you can actually argue that this was the case if things were just about "growing", a different picture emerges, when you look at healt...
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Well-Stocked Muscle Glycogen Stores Not Necessary For Exercise Induced Muscle Anabolic Response. Additional 5x Increment by Post(!)-Workout Whey + Cho Supplement.

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Image 1: Glycogen depleted or not, post-workout protein, preferably from a  leucine-rich, fast digesting and nutritionally complete source such as whey , is a must. It is one thing that many trainees feel they perform better, train harder or have better endurance, when they (over-)"load" their muscle glycogen stores pre-workout. And as long as their need for carbohydrates is not merely imaginary, i.e. they feel sluggish and their gym performance sucks, whenever they are training on empty glycogen stores, I am quite sure that they will also make better gains. This mechanism would yet be completely different from any immediate, yet hitherto scientifically not validated, facilitative biomolecular effect of well-stocked glycogen stores on muscular hypertrophy, as it is proposed by many advocates of preworkout or even 24/7 carbohydrate (re-)feeding. Dr. Connelly, who talked about this issue at length in the past installments of the Bod...
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Cardio on Empty Improves Insulin Sensitivity

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Doing your cardio sessions on an empty stomach (mostly first thing in the morning) may be debatable, if you are already lean and eat a clean and healthy calorie-restriced diet. If you gorge yourself of fatty high-energy foods, on the other hand, you may be happy to hear that K. Van Proeyen et al. ( Proeyen. 2010 ) found " fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet ". The scientists had a group of healthy male volunteers (18-25y) consume a hyper-caloric (~+30% kcal/day) fat-rich (50% of kcal) diet for 6 weeks. Part of the subjects performed endurance exercise training (4d/week) in the fasted state (F; n=10), whilst the others ingested carbohydrates before and during the training sessions (CHO; n=10). With regard to the effects of this interve...
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