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Probably/hopefully first thing in a morning- so technically true? 😉
Well at least I go onto the scales in socks/no shoes 😀
3. The low insulin level reached during the fast inhibits a2-receptors. A greater time spent in the low insulin state equals a greater time spent in a state where fat can be mobilized from stubborn areas. Now you're probably thinking "why not just go on a low carb diet" to keep insulin low, but keep in mind that triglycerides inhibit HSL in a similar manner as insulin.
Low insulin levels- is this what causes 'the bonk'?
the ideal state of fat burning is reached after 12-18 hours of fasting.
So eat meal at 6pm - ride at 7amish onwards. Surely at 18hours it'll be seriously into the land of bonking? One poster above said to avoid this?
the ideal state of fat burning is reached after 12-18 hours of fasting.
So eat meal at 6pm - ride at 7amish onwards. Surely at 18hours it'll be seriously into the land of bonking? One poster above said to avoid this?
You'd only be doing it at 12-13 hour fast.
My last meal is @ 9pm, and i'll go the the gym to lift weights at 10am on a weekend, 13 hour fast. Only fuel is black coffee. After an hour of weights i'll head home and break the fast within the next 2 hours. Never any issues with weights.
Fasted riding, similar to above, last meal @ 9pm, ride at 9-10am. Only fuel black coffee, and water on the ride. I can ride for 1-2.5 hours no issues, no bonk. Get back and eat within 2 hours usually.
I think if I were to go on a 3-4.5 hour ride I may get light headed.
But fat stores should be plenty for a 1-2 hour fasted ride.
Another reason for that pre ride black coffee...
" caffeine increases the release of free fatty acids into the blood early in exercise. This increases muscle fat oxidation and decreases carbohydrate oxidation, sparing muscle glycogen.
"You don’t need a lot of caffeine to get the maximum effect,” says Professor Asker Jeukendrup of Birmingham University"
So you can release fatty acids for fuel while maintaining muscle glycogen 😉
Cool. I tend to eat by 6.30pm. Bring on the coffee - I love coffee 😀
hora - Member
...So eat meal at 6pm - ride at 7amish onwards. Surely at 18hours it'll be seriously into the land of bonking? One poster above said to avoid this?
I did, but my method is based on what I was told in the 50s, so no actual science involved - just empirical and anecdotal opinion.
I don't know if bonking is to be avoided because of a physiological effect, or simply that if you bonk you are less likely to go out again and ride the next morning.
In other words keep the ride pleasant, just hard enough to know you have done some work but don't be cruel to yourself, and you'll jump out of bed looking forward to it each day.
BTW I have milk and sugar in my coffee because I like it that way. I doubt the minuscule amount of sugar and milk makes much difference.
[i] Low insulin levels- is this what causes 'the bonk'?[/i]
I foresee catastrophic info overload is imminent. After which the OP will be found sitting in the corner of a darkened room, hugging a box of crunchy nut cornflakes & whispering comments along the lines of "never again, baby"
No idea if Im losing weight but my riding energy levels are alot better already. Really recommend trying this
Interesting stuff this. I am currently on a stupid diet, actually just broken it for a week but back on it tomorrow morning, and weight has been dropping off. Once I am back to the weight I want to be at which is sub 12st I need to find a way of maintaining and not gaining immediately, this thread may be the answer.
johnj2000 just get straight onto the IF, 16 hour fast, 8 hour feed, and eat normally in the eating window.
Ok update if anyone cares:
All the same route
First ride (no coffee)- felt knackered/tired throughout
Second ride (coffee)- Felt ok first part- knackered/no energy last half
Third ride (coffee)- Legs spun like crazy on their own at first - then calmed down felt ok latter half of ride at a steady pace.
This mornings ride (coffee)- started off way to fast but just didn't slow down at all. Weird. I was riding as hard as I could. At the end my legs were complaining like crazy but I had more energy/power to throw at them than they could cope.
In John Lewis last night- tried two different scales. 15stone. I normally book at circa 15stone 8. The weigh slip^ was after a long sauna sesh (so slightly skewered). I'll weigh myself on the gym scales though- just to be sure
FOUR rides and I feel a real marked-difference.
I think its important to do the exact same route so you can see at what point you suffer/improve.
Next step is improve my diet and do ^ rides twice a week max.
How tall are you?
6ft 1.6
What's your ride? Sorry if I missed it earlier in thread. Road? How far?
Cheers
Just 23 miles and road. I don't think I'd have managed to do an off road ride (or had the willpower to face it more than once). If that makes sense?
I bet you could get away with even less. 15miles- combine it into a commute.
You can do a 5 to 10 mile ride if desired and interval train to up the intensity. 2 mins all out. 1 min recovery as an example. This can be as effective as 3 to 4 times the distance at a steady low heart rate pace
You can buy instant coffee, make it the night before and put it in a Thermos flask.
Takes about 5 seconds to drink.
This thread has inspired me. Am doing a 13k before low-carbs breakfast every morning now. Not sure of progress yet, give it two weeks I reckon.
i commute fasted every day, 22K - your body gets used to it, and yes you initially drop a ton of weight then stop.
i think its mainly because my body cheats my brain and i just end up eating all my calories at night that i need for the next day.
i dont mind this, but i'm just saying the body will cheat you a bit, unless you mix it up a little with fasted / non fasted weeks / day
The IF 16/8 seems a doable thing @cruzcampo. Thanks for pointing me in that direction, i will start that at during my holiday in a couple if weeks and see how it works out.
how long do you have to ride to make a difference ?
I commute every morning 15k, 35 minutes , with no food , and no weight loss at all .
Back2basics I agree
cchris2lou - Member
how long do you have to ride to make a difference ?
I commute every morning 15k, 35 minutes , with no food , and no weight loss at all .
Try upping the intensity to the edge of bonk, and eat when you arrive.
Ok a question, can you lose weight on the 16/8 without doing he fasted exercise? I am considering cmng off my current diet before reaching goal weight as I am sick to the back teeth of it. Problem is the chances of me exercising in the mornng is slim so just weighing up if I can eat away at the last 9lbs with the 16/8 or whether I need to stick tis out to goal weight and then use 16/8 to maintain?
I think that would be a decent plan, if you can fit in a ride or two, even better. The thing I like about all these fasting type regimes, is that it doesn't really impact my family, as I'm not buying obscure beans and pulses etc, like the likes of idave needed. You eat the same as the gpfamily, just less of it.
Ok a question, can you lose weight on the 16/8 without doing he fasted exercise? I am considering cmng off my current diet before reaching goal weight as I am sick to the back teeth of it. Problem is the chances of me exercising in the mornng is slim so just weighing up if I can eat away at the last 9lbs with the 16/8 or whether I need to stick tis out to goal weight and then use 16/8 to maintain?
yep, its just another way of calorie control. if for instance you need to cut calories to say 2000 per day, i find it easier to eat 2 bigger meals per day than 3 smaller ones. ive been eating like this for 2 or 3 years now, its just basically 'missing out breakfast'. i find it soooo easy i really dont think ill ever change now.
@sadexpunk but that does sound like a maintenance plan rather than weight loss otherwise you would have vanished from sight after 3 yrs on it 😉
@sadexpunk but that does sound like a maintenance plan rather than weight loss otherwise you would have vanished from sight after 3 yrs on it
its whatever i want it to be. i can lose weight, maintain, or slow bulk should i so wish, but whatever i decide to do with my weight i do it 16/8 (it was the leangains site that got me into it). i dont stick firmly to those figures these days, like i say i pretty much just miss breakfast, and often workout fasted just before dins. i also just do what i want if theres nights out or whatever, i dont let it rule my life, but 95% of the time i stick to it.
its really satisfying if im raising calories over 2 meals too! 😀
when i started this i weighed 14 stone. i dropped down to 11 and a half in less than a year, and since then have just very slowly gone up to present weight of 12 and a quarter after a long period of maintaining.
Sounds like it could work.i want to dip under 12 and am currently at 12.9, think it might be the way forward.
it definitely works john, theres no witchcraft, at the end of the day its still just calories in vs calories out. its just a different way of controlling those calories. some people would prefer smaller meals spread throughout the day (id hate to eat small meals), some others (like me) can cope without breakfast easily if it means bigger dindins and tea 🙂
sadexpunk - Member
...theres no witchcraft, at the end of the day its still just calories in vs calories out...
Plus stoking the boiler up to increase the burn rate.
johnj2000 - Member
Ok a question, can you lose weight on the 16/8 without doing he fasted exercise? I am considering cmng off my current diet before reaching goal weight as I am sick to the back teeth of it. Problem is the chances of me exercising in the mornng is slim so just weighing up if I can eat away at the last 9lbs with the 16/8 or whether I need to stick tis out to goal weight and then use 16/8 to maintain?
I lost weight very easily on IF 16/8 without exercise when I was addicted to a bevy of PC games back in winter. Constant monsoons kept me indoors 😆
9lbs will come off quickly on 16/8, quicker still with exercise fasted, or still pretty quick with exercise in the evening none fasted. The great part about it is the exercise part isn't essential.
Majority of my life i've gone with 6 small meals a day, grazing style eating, what the supplement companies and fitness industry recommends, (to sell protein shakes 😆 ) and this got me up to my peak of 14.5 stone a few years back.
My body would get calories on waking, all day, and calories at supper before sleep, running off readily ingested food, never a need to dig into my fat stores. Fasting flips this on its head, and will eat into those hard to reach fat stores for fuel.
sadexpunk - Member
@sadexpunk but that does sound like a maintenance plan rather than weight loss otherwise you would have vanished from sight after 3 yrs on itits whatever i want it to be. i can lose weight, maintain, or slow bulk should i so wish, but whatever i decide to do with my weight i do it 16/8 (it was the leangains site that got me into it). i dont stick firmly to those figures these days, like i say i pretty much just miss breakfast, and often workout fasted just before dins. i also just do what i want if theres nights out or whatever, i dont let it rule my life, but 95% of the time i stick to it.
its really satisfying if im raising calories over 2 meals too!
when i started this i weighed 14 stone. i dropped down to 11 and a half in less than a year, and since then have just very slowly gone up to present weight of 12 and a quarter after a long period of maintaining
I'll stick with this for life now, albeit not strictly as don't need to lose anymore weight/bodyfat now. I'd say 5 days out of 7 i'll IF 16/8.
Mental clarity in the morning at work fasted is second to none, feel good chemicals are very elevated fasted too, great for those Monday mornings, fasted and caffeinated on black coffee!
Also the research on IGF-1 hormone suppression can't be overlooked so many benefits for disease and longevity.
Ignore the source for this link, as the content is very sound
"Valter Longo, longevity expert at the University of Southern California, said: ‘When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.’ 
Hi guys
Just stumbled upon this thread as it's something I have just started myself. Finding it relatively easy to stick with 16/8 and am coping with training in the morning (fasted too). Early results are good here, but just thought I'd check if there was any update from those above who were starting out?
You still doing this Hora et al?
Started this week, fasting til lunch, with a 8.5 mile commute at a briskish pace (33 minutes). I have no idea if I have lost weight, as it's only wednesday, but feel really good all morning with a really clear head.
tbh, when lunch comes, I'm not really hungry at all, which is quite bizarre. I've dabbled at the fasting thing a few times, but as I was always on shifts, consistency was always an issue. I'm working 8-4 mon-fri now, so should work out much better.
I'll be restarting this in Spring
im still going on my silly early morning turbo rides... Actually gearing up for the tour of Sufferlandia at the end ofhte month.
This'll help with the fat club. Going to start this tomorrow with a loud film on 8)