Speaker 1 0:00

Hey Wittenweights family , we've got another Q&A for you today . I was going to call it weird Q&A , but these are actually not very offbeat questions . These are really important questions people ask all the time related to fat loss , so hence the name Fat Loss Q&A Link is in the show notes and then ask some question there , because then I can answer it directly and I can also do it live in our Q&A in the group and or I can do it on the podcast . So you kind of get a bunch of options . If you just want to have a question answered on the podcast , hit me up on Instagram at Wits and Weights , instagram at Wits and Weights , and there we go .

Speaker 1 0:44

Let's get into today's questions . The first one is about timing . The question is is there a best time of day to workout for fat loss or does it not really matter ? So the short answer is always it depends . But what does it depend on ? It depends on your schedule , your consistency and your personal preferences . In other words , it has nothing to do with metabolism or fat loss . You know , oxidation , fat oxidation , anything like that .

Speaker 1 1:14

From a fat loss perspective , the most important factor is always , always , always , creating that calorie deficit period , burning more calories than you consume . Again , I know it's easier said than done . There are a lot of things that lead up to successfully doing that or not , but that's not what I'm talking about today . The time you work out , the time of day that you work out , has a minimal direct impact on fat loss . Direct impact on fat loss compared to your overall energy expenditure and your diet . Now , that said , there are some nuances . There are always nuances and I did want to touch on those . Research on morning workouts show that it may help with consistency , and that's kind of obvious , right , because you have fewer distractions that are going to arise if you just say I'm getting up at 5.30 and then I'm working out . Boom , you work out . The rest of the day is yours . If you work out later in the day , all the things can get in the way and can throw you off from being able to do that .

Speaker 1 2:11

Some studies also suggest that exercising in a fasted state , such as before breakfast , may increase fat oxidation during the workout . However , however , this doesn't translate to greater fat loss , because it's still . It just switches the mode of where your energy is coming from at that time . The rest of the day still matters and your total energy balance still matters . So that's why this idea of like fat burning , carb burning it doesn't matter . It's still energy being released from your body , and that gives you freedom and flexibility to do what makes sense for you .

Speaker 1 2:43

On the other hand , if you work out in the evening , we do know that that could benefit performance . Your body temperature , your reaction time , your muscle strength tend to peak later in the day , and so better performance in your workout might give you more intensity , it might give you more reps and be able to perform a little bit better for your strength program , and now that could indirectly then support fat loss . But what I've noticed is that our bodies adapt really well whenever we work out . So if you work out in the morning , the evening benefit kind of goes away after a few sessions of just getting used to that . So ultimately , the best time is the one you can stick with consistently . That's right . Whether you're an early bird or a night owl and , by the way , don't assume you're one of those you can always change your habits and actually become the other . Believe it or not . The key is finding a routine that works for you and aligns with your lifestyle . Always , always , always All right .

Speaker 1 3:39

Question number two does your body absorb fewer calories from raw vegetables compared to cooked ones ? I think this is a great question , because then it's like should I be eating more raw or eating more cooked ? Yeah , so the answer is yes , with a caveat yes , your body may absorb a tiny bit fewer calories from raw vegetables . And the reason is we know that cooking vegetables , or cooking anything , it breaks down . It basically pre-digests the food . So when it comes to plants , we've got cell walls right that are being broken down , and now the nutrients and calories are a little bit more bioavailable , whereas in raw vegetables , some of that energy remains locked in the plant structure itself and it may get digest or , you know , may essentially pass through and get less broken down , and then your body expends more effort to digest and extract the calories , in which case the difference may be minimal to non-existent .

Speaker 1 4:43

And if you take something like carrots , right , raw carrots are going to be harder to digest than cooked ones , because the heat from cooking them softens the very tough fibers . It makes their natural sugars more accessible and therefore you might extract fewer calories from a raw carrot than a cooked one . And also nutrients , right ? This goes past calories , because bioavailability of nutrients , like beta carotene in carrots or lycopene in tomatoes , might be enhanced when you cook and it may be reduced . Other things may be reduced , like the vitamin C , which is sensitive to heat , so I wouldn't overthink it Again . It's going to come down to like what do you enjoy , and having a variety and diversity of these things . Right ? I think the differences are so small that they almost shouldn't factor in at all . That's my opinion . A mix of raw and cooked vegetables probably gives you the best of both worlds , right ? You get the crunchy texture , the heat sensitive nutrients of the raw vegetables , and then you've got the greater digestibility and the nutrient availability of cooked vegetables . Unless you have an intolerance or a digestive issue or autoimmune condition where raw is disruptive to you and you're sensitive to it . That's a totally different factor . I don't think it matters . Just eat a mix of both and you'll be good , all right .

Speaker 1 5:52

And then question number three is exercising on an empty stomach , aka fasted cardio , better for burning fat , or is that a myth ? So I briefly touched on fasted training in the first question , but exercising on an empty stomach , known as fasted training or fasted cardio I'm going to focus on cardio specifically here . It does increase fat oxidation . I mentioned that earlier . Cardio specifically here , it does increase fat oxidation . I mentioned that earlier . When your glycogen stores are lower which is going to happen after an overnight fast your body shifts to using more stored fat for energy , which has led to this belief that fasted cardio is somehow superior for fat loss . But the catch , the very important catch that we all have to understand , is fat oxidation during a workout does not lead to greater overall fat loss , because what ultimately matters is your energy balance , how many calories you burn versus how many calories you consume during the day . And fasted cardio , even though it shifts the fuel source during exercise , it doesn't increase the fuel burned , the total fat burned over 24 hours , compared to fed cardio and I'm not even going to get into fed training , because that has fasted versus fed training that has even more disadvantages when you try to train like strength train fasted in terms of your performance , your recovery , your stamina .

Speaker 1 7:18

Right Now for the cardio side of things . You may feel better doing fasted cardio . It may fit better in your morning routine to just get up and go for a walk , right , and that will improve you doing it , improve your adherence and allow you to do it more often and that's more important than anything . Ultimately , could that lead to more fat loss ? Absolutely In an indirect way , because you're simply moving more . On the flip side , training in a fasted state , if you're doing something in higher intensity , might reduce performance , especially because the glycogen is your body's preferred energy source for higher intensity activities and now you've just shortchanged yourself in that department .

Speaker 1 7:59

So fasted cardio is not inherently better for fat loss period it's a myth . But if you enjoy it and it helps you stay consistent with your routine , it can be a very helpful tool , absolutely , just like intermittent fasting . I've talked about it before . It is a myth that it has any benefit over non-fasting other than for a tool for adherence , for your schedule , for your enjoyment , et cetera . So remember , fat loss depends more on what happens over the course of the day with the energy balance than any single workout or fasting or anything like that . All right , that is the questions for today . Again , if you wanna ask your own question , best thing to do is join our free Facebook group Link is in the show notes or search Wits and Weights on Facebook . Enjoy your weekend and I'll talk to you next time here on Wits and Weights .