Achieve FASTER Fat Loss by Exercising at This Time

the best time to exercise for fat loss is not necessarily always when you're fasted it's when you can emulate the effects of being fasted perhaps even if you're not fasted that sounds chaotic that sounds like a word salad what does that really mean well one of the main benefits of working out in a fasted state is that you have very low and stable levels of glucose and very low and stable levels of insulin which means that when you do go into the gym you might have a higher chance of tapping in to Fat storage a little bit more especially if you're someone that has been a little bit accustomed to maybe lower carb or customed to fasted training now and then but I want to throw a wrench in how we look at this a little bit and don't get me wrong I'm still personally a huge proponent of fasted training because that's how I do it and that's really the only way that works well for me but that doesn't mean it's the only way for everybody so what I want to be able to do in this video is teach you how to utilize glucose tracking whether you're using a finger stick or a continuous glucose monitor or whatever you're using to understand the best time for you to get the most out of your fat loss workouts but also when you can time to get the best performance and when you can time to get the best muscle building effects so it's easy to think that training fasted is the best way for fat loss and if you look at purely glucose levels and Insulin maybe it is okay but at the end of the day we still have to remember calories matter so there's a thoughtful acknowledgment to that that is very important and probably rule number one but insulin levels matter too so if you are monitoring your glucose how do you find the best time to work out for fat loss well there's two ways we have to look at this there's the damage control side like how do you mitigate fat gain and then there's optimal fat loss so let's say you just had a carbohydrate-rich meal and you tested your glucose and it went pretty high that would be a good time to work out in a damage control fashion what I mean by that is when you work out you're going to suck up that glucose out of the bloodstream into the muscle cell it's called a glucose sync the muscles are a tremendous glucose sync and if you resistance train you're going to suck that glucose right up but is that going to help you with your fat loss well not necessarily it's only going to help you with your fat loss if at that point you're in a caloric deficit then sure it definitely will over the Long Haul but if you're trying to maximize your timing for fat loss with your actual exercise you might be better off to wait until your glucose is starting to come down why is that well because that means your insulin levels are coming down and you have counter regulatory hormones that start to come into play what that means is now you have a hormone called glucagon that starts to come up and glucagon is the opposite of insulin so glucagon can allow fat mobilization and fat burning to occur possibly much easier but if you wait until you're all the way at the bottom and your glucose is already really low you might not have a super good workout so what I usually recommend is if you're not training fasted and you're trying to time the best time to work out just say it's in the morning and you've already had breakfast or something you want to wait for your glucose to come down and get almost to the bottom and then work out because then you're capitalizing on The Best of Both Worlds you're capitalizing on a little bit of fuel in your system for a more performance driven workout but you're also capitalizing on your insulin levels being very low and your glucagon levels coming up so from a hormonal perspective you're actually capitalizing on hormone sensitive lipase you're capitalizing on lipolysis and you're getting more potential fat burning does that mean that you shouldn't train fasted no because here's the thing when you train fasted your insulin levels are nice and low your glucagon levels are nice and high and you probably will get decent fat burning out of it as long as you're doing the work and as long as you're in a caloric deficit right the work is going to do everything for you so how do you know when it's this time because if you're poking your finger all the time yeah it can get tough but you can do it I recommend wearing a continuous glucose monitor I popped a link down below for signos I'm on the clinical Advisory board for signos very cool way to track your glucose in real time you can look it with your phone and it's the cool thing is not only is it going to help you with damage control Say Hey I just had some carbs am I spiking too much it'll tell you hey you need to do some squats or you need to go for a walk you bring this glucose down it'll help you with that damage control piece that way you don't have to be like refreshing and trying to like poke your finger all the time you can just see that downward Trend or that upward Trend that you need to do something about okay now additionally it's going to allow you to time things better you're going to have a snapshot so I pop the link down below so that you can get a special discount on cygnos on that continuous glucose monitor and the really cool algorithm and technology that allows you to actually put that data to proper use so that link Down Below in the description on the top line okay what about for performance though like what if hey like yeah I want to lose weight okay but I'm not like super interested in maximum fat loss I just want to I just want to lose weight I don't want to feel good in the gym like I get it that's the majority of people well for one you can absolutely still train fasted at which point your glucose is kind of irrelevant because you're probably nice and low and stable anyway but if you want to have performance then what you want to do is you want to wait until your glucose is pretty much at its high but I'm not saying crazy Sky High okay I'm not talking about trying to like get it off the charts but if your glucose is moderately high and elevated you're going to be able to use that fuel pretty effectively what I would recommend that you do occasionally though even if you train with fuel in your system and you exercise with fuel in your system it might be wise to occasionally train fasted because what that's going to do is that's going to make it so that when you do deplete all of the fuel that's in your bloodstream your body is really good at being able to transition to using its own stored fuel okay it just helps with that efficiency of metabolic switching if you only train in a Fed state after eating all the time what's going to happen when you do ask your body to train in a deprived state or you do train extra hard or extra long and deplete everything in your system you're going to Bonk right so occasionally training fasted will allow you to develop that efficiency you don't have to do it it's just a recommendation so the studies do demonstrate that if you train in the afternoon you typically have more strength you typically have more performance as far as anaerobic activity goes so you might notice your bench press is a little bit better you might notice your squats a little bit better so you're going to notice this overall overall performance will be better and you can measure so that you're getting it on that that uptick but what about if you're really trying to go for absolute maximal fat loss well with this you do want to look at being stable for a longer period of time okay so if you're trying to just capitalize on Fat Loss a little bit getting it on that downward trend is great but if you're trying to capitalize on the maximum amount of fat loss then you want to wait for that insulin level that glucose level to come back to Baseline so what you might notice is if you were to sit down and eat a bowl of rice right now and look at a continuous glucose monitor you might have a spike that goes up then it's going to come back down and then you have another Spike there's almost always two spikes so you get one big spike and then one moderate Spike so by trading at the bottom of that first Spike you almost invariably eliminate that second Spike because you're soaking up all that glucose into the muscle for fuel okay but you're still having to use a little bit of the energy from that second Spike to fuel your workout which means that little bit that you're burning up is taking away from what would ordinarily be dipping into your fat stores so if you're trying to go for maximum fat burning you do want to be at least three hours fasted after a meal so you eat your meal you see your Spike you see your second Spike and then you'd want to work out at the end of your second Spike because then it can almost ensure you that you're going to be nice and stable so three hours after a meal is going to ensure maximum fat loss whereas right after a meal or shortly after a meal is going to ensure good fat loss with damage control training at the top of your glucose spike is absolutely great for performance and for damage control in general at the end of the day it's good to train through all of these different spectrums so your body's acclimated to various forms you don't have to be a one-trick pony you don't have to be the fasted only crowd you don't have to be the FED only crowd train under different circumstances as always keep it locked in here and don't forget to check out signos down below

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