TLDR;
This video explains how walking in a fasted state can be a simple and effective method for burning fat, particularly stubborn belly fat. It highlights the science behind why this approach works, referencing studies that support its benefits, and provides practical advice on how to incorporate it into your routine. The key takeaways are that fasted walking encourages your body to tap into fat stores for energy, offers additional health benefits beyond fat loss, and is a sustainable exercise option.
- Walking in a fasted state encourages the body to burn stored fat for energy.
- Studies suggest fasted cardio can improve insulin sensitivity and reduce abdominal fat.
- Fasted walking is a sustainable and simple exercise with additional benefits like mood enhancement and improved heart health.
Introduction [0:00]
The video addresses the common desire to eliminate stubborn belly fat and introduces walking in a fasted state as an effective method to achieve this without high-impact exercises. It's highlighted that 98% of the presenter's cardio consists of walking in a fasted state, supported by scientific evidence.
Why walking fasted is so effective [1:13]
Walking in a fasted state, when insulin levels are low after 8-12 hours of not eating, prompts the body to use stored fat for energy. Belly fat is typically the last to be burned because it's where fat is stored first, and consistency is key to tapping into these reserves. When fasted, the body has low blood sugar and glycogen stores, leading it to burn visceral fat around the belly and organs. Walking at a brisk, steady pace is more effective than high-intensity cardio in this state, as the goal is to force the body to use fat for fuel instead of glucose from recent meals.
The science behind belly fat [1:47]
Belly fat isn't inherently stubborn; fat loss occurs systemically based on genetics and hormones, not targeted areas. The challenge is maintaining consistency long enough for the body to access deeper fat reserves. When fasted, the body taps into fat stores due to low blood sugar and glycogen levels, particularly targeting visceral fat around the belly and organs.
2 studies on light exercise in a fasted state [3:26]
A 2016 study in the British Journal of Nutrition showed that participants doing cardio in a fasted state burned 20% more fat than those who ate beforehand. Another study in the Journal of Applied Physiology found that fasted low-intensity cardio improved insulin sensitivity and reduced abdominal fat over time, even without dietary changes. However, exceeding daily calorie maintenance will hinder progress regardless of exercise.
Other benefits of walking fasted [4:15]
Besides fat loss, walking in a fasted state offers additional benefits such as lowering cortisol levels and boosting mood. It's easy on the joints, improves blood sugar control and heart health, encourages outdoor activity, clears the mind, and sets a positive tone for the day. This makes it a sustainable and effective exercise, especially for men over 50.
How to start walking fasted [4:54]
To start walking fasted, wake up, drink water and black coffee or tea without sugar to maintain the fasted state. Avoid any calories, even from chewing gum, before the walk. Go for a brisk walk for 30-45 minutes, or 20 minutes if just starting out, enough to slightly raise your heart rate. Delay eating until after the walk to stay in the prime fat-burning zone. This simple method can be a sustainable way to lose belly fat.