I saw a post come across my Instagram feed this week that caught my attention as it declared the following:
SUCCESS FORMULA: 50% DISCIPLINE, 25% Consistency, 15% Mindset, 5% Hard Work, 5% Smart Work.
When it comes to anything, including your workouts and your diet, that formula is correct. That IG post made me want to double down on my training DISCIPLINE. That said, I am a firm believer in the effectiveness of fasted infrared workouts as a tool under that discipline, but like everything in life, it takes discipline first, then consistency to make it work.
When you practice daily intermittent fasting with the 8/16 rule (8 hours of eating time/16 hours fasting), and when you couple that with morning workouts in a fasted state you will absolutely burn the fat off! Once your discipline turns the dual strategy practice into a habit, then you will see spectacular results. The key is to do your workouts while you are in ketosis.
Fasted workouts and ketosis have both gained significant traction in the fitness and wellness communities, with enthusiasts touting their combined benefits for fat loss, improved metabolic flexibility, and enhanced energy utilization. In this article, we’ll delve into what fasted workouts and ketosis are, how they intersect, and what current research suggests about their overall effectiveness.
This is how it works…
Fasted workouts refer to exercising on an empty stomach, typically after a period of overnight fasting. The idea is that by not having a recent influx of carbohydrates, your body is more likely to tap into fat stores for energy. Proponents know from experience that fasted training can boost fat burning. With lower insulin levels, the body can more readily burn fat as fuel. In addition, the body can achieve an enhanced metabolic flexibility by regularly switching between fuel sources to improve the body’s ability to adapt to varying energy demands.
Simply put, you burn off the excess carbs while you fast overnight to prep your body to burn fat for fuel during your workouts in the morning.
Just imagine the fat you can burn during ketosis if you train in an infrared sauna. You can 2X the results with infrared added to the workouts while in a ketogenic state!
Fasted training can improve hormonal responses too. Some studies suggest that fasted workouts may promote favorable changes in hormones like growth hormone (GH), which can aid in fat loss and muscle repair. “GH is lipolytic and acts to reduce and redistribute body fat.” (1)
Fasted training increases growth hormone levels by triggering the body's natural stress response during exercise while in a fasted state, leading to a significant spike in growth hormone secretion as opposed to training after eating; this is primarily due to lowered insulin levels and the body's need to mobilize energy stores, causing a greater reliance on fat burning and increased GH release to support muscle preservation.
What is ketosis? Ketosis is a metabolic state in which the body, deprived of its usual carbohydrate fuel, shifts to burning fat for energy, producing molecules called ketones in the process. Keep in mind that a low carb diet, and extended periods without eating can help you achieve ketosis.
The key benefits often associated with ketosis include enhanced fat loss and improved mental clarity. These benefits are the result of tapping into stored fat for energy. Many people report a sharper focus once their body adapts to using ketones.
From my many years of workout experience as a trainer and athlete, I can say with confidence that fasted training in a ketogenic state delivers the best fat burning results. When you combine fasted workouts with ketosis, the theory is that your body is already primed to utilize fat as its primary energy source.
Here’s how the two can work together. Exercising in a fasted state while in ketosis may speed up the process of fat adaptation, training your body to efficiently burn fat both during workouts and at rest when your body works to get back (aka: the afterburn) to homeostasis. Some endurance athletes claim that a fat-adapted body can sustain longer periods of exercise without the need for frequent refueling.
With both strategies, ketosis and fasted training, targeting fat metabolism, there’s potential for a synergistic effect that may amplify fat loss over time.
What Does the Research Say?
Research on fasted workouts and ketosis is still evolving. Here are some key points gleaned from recent studies:
What about fat oxidation? Several studies indicate that fasted exercise increases fat oxidation during a workout. While some research shows that athletes may experience decreased performance during high-intensity sessions on an empty stomach, others note that endurance performance might not be as adversely affected, especially once the body is adapted to a ketogenic state.
There’s growing evidence suggesting that both fasted workouts and a ketogenic state can improve markers of metabolic health, such as insulin sensitivity and inflammatory profiles.
It’s important to note that individual responses can vary greatly. Factors such as the type of exercise, duration, intensity, and personal metabolic adaptations all play a role in determining outcomes.
Conclusion: Is This Approach Right for You?
Fasted workouts and ketosis offer a promising combination for those looking to enhance fat metabolism and improve metabolic health, especially when this strategy is combined with the use of an infrared sauna during the workouts. However, the evidence is nuanced, and what works for one person may not work as well for another. The key is to jump in and find the right fasted routine, and then pair it with careful diet and calorie tracking on your path to achieve your personal health and fitness goals!
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