Stronger Faster | Journey through Fitness | Day 2

 "Fasting today makes the food good Tomorrow"

In this series, I aim to document the challenges, triumphs, and lessons learned as I embark on this transformative path. From workout routines and nutrition tips to mental health and overall wellness, we will explore a wide range of topics that contribute to a holistic approach to fitness.

Whether you are a fitness enthusiast or a beginner like me, this blog series will offer a wealth of resources, practical advice, and inspiration to help you on your own journey. Let's embrace a healthier lifestyle, one step at a time, and discover the incredible impact it can have on our physical, mental, and emotional well-being.

Stronger Faster | Journey through Fitness

Exercise, Fasting, Insulin & Caffeine:

• Exercise
  • Doing exercises that involve 
  • lots of different body parts and movements 
  • also called Compound Exercises 
  • likely to encourage the maintenance 
  • and growth of neurons that enervate fat throughout the body
  • When to do exercise and what types of exercise to do 
  • is controversial
  • but we are starting to arrive at a consensus on this

 

• Spot Reduction
  • Fat metabolism happens systemically 
  • throughout the body
  • but exercise that triggers the activation of neurons 
  • may lead to local enhancement of mobilization of fat tissue
  • Exercise coupled with things 
  • shiver or low-grade shaking movement or
  • the NEAT
  • the non-exercise activity thermogenesis
  • lead to local enhancement of mobilization of fat tissue.
  • Spot reduction in fat in a targeted way 
  • is becoming more of a reality 
  • may be possible soon

 

• Types of exercise for fat loss
  • High-intensity interval training (HIIT)
  • Sprint interval training (SIT)
  • Moderate intensity continuous training (MICT)

 

• Definitions of different types of exercise
  • HIIT: 
  • submaximal
  • 80-100% of VO2 max 
  • bursts of activity lasting 60-240 seconds 
  • interspersed with less intense recovery periods
  • SIT: 
  • all-out greater than 100% of VO2 max 
  • bursts of activity lasting 8-30 seconds 
  • interspersed with less intense recovery periods
  • MICT: 
  • steady-state cardio performed 
  • continuously for 20-60 minutes 
  • at moderate intensity of 40-60% of VO2 max 
  • or 55-70% of max heart rate

 

• Exercise intensity levels
  • High intensity: short duration, high-intensity
  • Moderate intensity: medium duration
  • Low intensity: long duration

 

• Does exercising fasted burn more fat?
  • Studies show that 
  • for short periods of training
  • it doesn't matter whether or not you eat 
  • before training or not 
  • if your goal is fat oxidation
  • Glucose reduces fat burning and exercise
  • At 90 minutes of moderate intensity cardio exercise
  • if you ate before the exercise 
  • within one to three hours prior to the exercise
  • you reduce the amount of fat that you will burn 
  • from 90 minutes onward
  • For high-intensity training
  • the switchover point in which you can burn more fat 
  • if you go into that fasted comes earlier (after 20-60 minutes)

 

• Factors affecting fat burn during exercise
  • The intensity of the exercise
  • Whether or not you have eaten before the exercise
  • The duration of the exercise

 

• Exercise Intensity and Fat Burning
  • Fasting before exercise can facilitate 
  • the burning of more body fat overall
  • High-intensity exercise followed by moderate-intensity exercise 
  • is optimal for fat burning
  • High-intensity exercise burns more glycogen 
  • during the activity and 
  • more body fat afterward
  • Moderate to low-intensity exercise burns 
  • more percentage-wise more body fat during exercise
  • but afterward, it burns more glycogen
  • Pick exercises that you like and will do regularly
  • High-intensity training followed by 
  • nothing or low-intensity training
  • in fasted state is optimal for fat burning overall
  • Train moderately to very high intensity 
  • and then moderate to low intensity 
  • or train moderate to high intensity and 
  • then go about life

 

• Hormone Balance and Fat Oxidation
  • Insulin levels should be low 
  • if the goal is body fat reduction
  • Fasting, fat fasting, and ingesting fats and protein 
  • can facilitate fat oxidation
  • Eating carbohydrates will 
  • increase insulin levels and decrease fat oxidation

 

• Compounds That Increase Fat Oxidation and Mobilization
  • Caffeine can enhance performance 
  • increase fat oxidation by releasing more epinephrine 
  • from neurons that enervate fat tissue
  • Understanding which compounds increase oxidation or mobilization 
  • can be useful for accelerating fat loss

 

• Caffeine
  • Caffeine can enhance fat burning during exercise 
  • by increasing the release of epinephrine and adrenaline
  • Ingesting 104 milligrams of caffeine 
  • before exercise can be beneficial for fat oxidation
  • Caffeine can shift the percentage of fat 
  • that is oxidized compared to glycogen.
  • Caffeine should be used safely and responsibly
  • and dosage should not exceed 400 milligrams

 

• GLP-1 Pathway
  • released in response to the ingestion of food particularly carbs
  • facilitates fat burning by increasing glucagon and inhibiting insulin
  • Ingesting yerba mate can increase GLP-1 and enhance fat burning.
  • Pharmaceuticals that increase GLP-1 metabolism 
  • are effective for treating certain types of diabetes and 
  • promoting weight loss
  • GLP-1 can also be increased by reusing the yerba mate leaves.

 

• Other Tools for Fat Burning
  • Guayusa is an alternative to yerba mate 
  • can increase GLP-1 and promote fat burning
  • Fidgeting can burn calories
  • up to 2,500 calories a day 
  • but exercise is still necessary for cardiovascular health
  • Moderate-intensity exercise for 30 minutes
  • five times a week is recommended 
  • for maintaining cardiovascular health