Just watch the video this one is too hard to explain.
Double swing, double clean, double snatch, see-saw press, front squat. Cycle through as many times as you can without putting the bells down. See how many cycles you can get in 10-15 minutes.
1-5 snatch ladder with one arm swings imbedded in every rung. Great for building grip strength and higher snatch numbers.
Conclusion
Fasted exercise works because it is a method of calorie control and a pretty good one. It can blunt hunger and increase fat burning a good amount. What I like is a quick, intense metabolic complex (10-15 minutes) in the morning, followed by a fasted brisk walk. A complex is just a sort of technical way of saying a circuit of exercises.
OK, well that’s the end of this post.
You probably have questions, so go ahead and post a comment if you do.
Strong ON!
– Pat
PS – You might also enjoy my Inner Circle because I have plan in there that can help you lose up to 10lbs in 14 days! It uses fasting and exercise, just like I talked about.
Christine says
I’d like to hear you yell “Granny, NO!” at your grandmother. I don’t think she’d stand for it
Pat Flynn says
Yeah well sometimes I just say things in my mind and that’s enough for people to get the hint.
steve says
First thing in the morning on an empty gut I find jogging to be pleasant (almost). Is that a good option?
I read somewhere a scoop of protein before the fasted training is a good idea. Any thoughts?
Pat Flynn says
Depends on the goal. Scoop of protein (scoop of anything, really) *technically* takes you out of being fasted. But if muscle retention is higher priority than fat loss, than a protein-sparing modified fast, which me and the doc talked about on our Facebook Live together, can be very viable.
Nothing wrong with jogging on an empty stomach if you prefer it to walking.
John says
I fast between 20:00 and 12:00. In your example above would you recommend completing both conditioning and strength training before breaking your fast if your goal is fat loss?
Pat Flynn says
Your strength session will be a bit weaker if you do, but if you want to take that approach (I’m not against it) then I would re-arrange the order. I’d go strength ==> metabolic ==> brisk walk.
Doing an “Easy Strength” or “Pocket Sized” type of strength routine (15 – 30 minutes), followed by a quick metabolic finisher (5 – 10 minutes) and a brisk walk (20 – 60 minutes), would be pretty reasonable, even while fasted.
John says
Sounds good, thanks!
Ryan says
Hi Pat,
Great article, thanks. If I do metabolic conditioning in am, can I have “bulletproof” coffee beforehand or wait? After metcon, carbs yes or no with protein, assuming a strength session later in day? Hope that is coherent…
Pat Flynn says
Hey Ryan,
It is coherent, somewhat. But with adding food in, it’ll take you out of a fast. So just coffee (no bulletproofing) is a better option before your workout. Carbs are cool and post workout is where you want them. If pushing for more strength and muscle, have carbs. If wanting fat loss, have less carbs. Not because low carb diets are the answer to all life’s problems, but because you’ll likely find it easier to manage hunger and calories that way.
Strong ON!
– Pat
Kelly says
So how long would you recommend fasting for, for someone that has no experience in fasting? I’ve tried to fast, but I hate the feeling of being hungry, and I find that once I stop fasting I’ll just binge. Do you have any suggestions of how to manage this? I also find my concentration is not that great when I try and fast. It’s good to see that when you fast you don’t have to give up strengthen training/ exercising etc.
Pat Flynn says
Hey Kelly,
Good question. Part of the reason for fasting is to form a new relationship with hunger. Most of us don’t handle hunger well or react compulsively because of it (binge). But by being hungry more often we get a chance to become more comfortable with it and assess the feelings we’re having. From there we can learn to respond, rather than react. This is more of a psychological practice, but fasting gives us the opportunity to practice emotional control in relation to our eating, so long as we are aware of it.
You want to start with a doable challenge. For many, skipping breakfast is the best bet. Do that a few times a week, or even just once a week. You want to feel hunger but not so strong that the compulsion to overeat is overwhelming. From there as you gain confidence and experience in the practice, and as you feel that you want, you can increase the frequency or duration. Some do, many don’t. Shorter fasts are great and often enough.
Britanica says
I find that cat comment offensive! I own two myself and one of them is tougher than my 95+ pound German Shepherds! He even chases one of them through the house LOL Anyways, I like the idea here but I read the best thing you can do prior to a workout is eat sugar. I know that sounds odd but it is something a lot of fitness men and women recommend. What are your thoughts on that? I have fasted before (did 3 day ones and one 2 week fast from food) but I had never tried to work out while fasting.