21 day flat belly fix reviews- training while fasted.

Training while fasted is hot topics in the current world of fast fitness…see what I did there? The understanding of current concepts and trends often requires a more comprehensive look than what is delivered in a 90 second 21 day flat belly fix reviews video.

While the topic of training while fasted seems on the surface that it is revolutionary…it isn’t. Why only a few short weeks ago it was gospel that you had to eat every two hours in order to keep the fat furnace firing- then along came stupid old science which punched that myth into utter oblivion (sorry if you have your fit bit set for feeding time alarms every 120 minutes).

The idea of fasting, and then training while fasted, became much more appealing to a large percentage of people. As a lifestyle, it seemed to fit with people’s daily regimen. Most people don’t leave enough time for themselves to eat breakfast before work anyways.

Equally as many people don’t even have an appetite in the morning, thus the strategy of intermittent fasting matches their lifestyle pretty easily. Here are the most popular strategies which are in no specific order:

·       16/8-16 hrs of fasting every day, with an 8-hour feeding window.

·       20/4-20 hrs of fasting every day, with a 4 hour feeding window

·       24 hr fast- picking one day per week to not eating anything for 24 hrs, normally a Sunday.

Each of these has their own positives and negatives, but a comprehensive review of intermittent fasting is not where we are today. I want to say right from the top here that intermittent fasting does have unique benefits, but like everything in health and fitness, they are context specific.

Make no mistake about it; I am not for or against intermittent fasting. I am simply an observer of the literature and will recommendations based on a person’s situation. Now, the notion of training while fasted has unique benefits, but if your trainer recommends that you hop on the trendy for 50 minutes in the FBZ and sip BCAA you need to run the opposite way.

FBZ is just a cool way to say fat burning zone…it think it’s a diagram on the treadmill. This is how the conversation will shake out. Well, you are in a fasted state since you haven’t eaten in 8+hrs so you will be primarily using body fat for energy use.

This way, we can drop pure body fat. But, since we don’t want to lose any muscle mass while you do this, you should have some BCAA during your morning fasted cardio session. Begin punching holes in 3…2…1-from big picture calorie balance energy, substrate use, the rate of muscle degradation, and intracellular signaling, there are a number of holes in that theory.

But to make this a more digestible rant and not get too far off- track here; let’s just pick on BCAA use during your fasted morning cardio. Training while fasted…meanstraining while fasted.

 While BCAA you are not fasted anymore, I am sorry, but you are not. BCAAs contain 4 kcal per gram whether they admit that on the label or not. BCAA are also readily available forms of energy substrate than can be used to fuel physical activity, especially in a fasted state.

For the required and potentially beneficial effect of fasted cardio you actually have to be fasted. No BCAA, no cream and sugar in your coffee, nothing.  But here is where this goes off road right.

The whole idea of fasted cardio is to maximize the amount of mobilized fatty acids floating around your bloodstream(since you have been fasting for an extended period of time, glucose is not as readily available as it would be if you had a pre-workout meal) so that you can burn more of your own body fat during this session, and not glucose.

BCAA elevate insulin levels in the body which literally block fatty acid mobilization. Research is very clear that even extremely low levels of insulin completely blunt acute fat mobilization/oxidation.

Any amount of BCAA that you consume during your fasted cardio is going to far exceed the amount of insulin required to block fatty acid mobilization. Can fasted cardio be beneficial?

Potentially, but if you are not actually fasted and you are also elevating insulin during the process you are kind of missing the point. While I could explore this across a number of different scenarios, for this short piece I want you to take away the fact that training while fasted means exactly that. Don’t compromise a potentially beneficial training strategy because someone has made an off the cuff comment without it being well researched.

Chronic inflammation leads to a wide range of metabolic dysfunction which manifests in certain diseases such as type 2 diabetes and heart disease. These type of foods also tend to be associated with an unhealthy energy balance leading to weight gain which in and of itself is a risk factor for inflammation.

There are several studies, even after researchers took obesity into account the link between foods and inflammation remained, which suggest weight gain isn’t the primary factor. These studies indicate the food itself, or components of the foods can impact inflammatory responses independent of weight gain.

Food that combat inflammation, as we day in the chow hall…get it into yah!

·       Tomatoes

·       Olive oil

·       Green leafy vegetables, such as spinach, kale and collards

·       Nuts like almonds and walnuts

·       Fatty fish like salmon, mackerel, tuna and sardines

·       Fruits such as strawberries, blueberries, cherries and oranges.

Anti-inflammation foods

Fruits and vegetables such as blueberries, apples and leafy greens that are high in natural antioxidants and poly-phenols (protective compounds found in plants) are excellent choices.

Studies also have associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains poly-phenols and other anti-inflammatory compounds, may protect against inflammation as well. Listen, it shouldn’t be any surprise that your goal should be an overall healthy diet if you hope to reduce levels of inflammation.

If you are looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the flat belly fix program which concentrates on healthy vegetables and fats with a particular morning tea specifically designed to reduce inflammation through vital metabolic processes.

You can easily control the potential negative impact your eating may have in terms of your ability to naturally combat inflammation. It21 day flat belly fixreviews simply requires a desire to take a new and effective approach.