Nathan Williamsons Fasted Cardio and Morning Supplement Routine.
Today Nathan runs through his morning supplement routine which helps increase fat lose in the 45 minutes of Fasted Cardio he does.
Nathan is a very big believer that fasted cardio helps get rid of stubborn fat. After a 45 minute fasted cardio sessions, he jumps in an infrared sauna, which he believes helps him shed the fat off of his body. He explains what supplements he takes before and during his fasted cardio sessions, as they play a vital role in making sure that his body is breaking down fat and not stored muscle.
You can purchase the supplements Nathan is using here:
L-Glutamine
L-Tyrosine
Acetyl L-Carnitine
Raw BCAA
Transcript:
Basically, every single morning when I wake up, what I do before I go and do my fasted cardio, is I take a few supplements. Basically, what I take is I take supplements to make sure that my body gets in that fat burning zone faster, to make sure that my body muscles are going to be nice and recovered, and to make sure that my brain is nice and functionable as well. I take what’s called L-glutamine. I also take L-tyrosine, and I take acetyl-L-carnitine. These three mixed together are perfect for me.
What L-tyrosine does is L-tyrosine is an amino acid which the neurotransmitters in your brain feed off to create those transmission signals into muscle fiber connections. I utilize a bit of that before I train. That just helps me keeping in that mind frame, in that focus. I also use L-glutamine. L-glutamine is an essential amino acid which feeds what’s called the enterocytes on the lining of your small intestine. That's a massive part of your immune system. Also, what it does it enhances your end protein synthesis in your body. It helps with breakdown of protein into muscle. Finally, I use what’s called acetyl-L-carnitine. Acetyl-L carnitine is just it works by freeing up fatty acids like triglycerides, so your body can then go and utilize those fatty acids to be utilized as energy when we go and do the cardio.
Me being a body builder, and in preparation for Arnold Classic, I think it’s very important to make sure that we’re super organized. Once a week what I’ll do is I’ll get all my pre-workout, all my actual workouts, my post workouts, and I put them together in a little zip seal bag like this. I just get them all lined up so that 4:00, 5:00, 6:00 am, when I wake up quite early to do my cardio, I’m not stuck grabbing the bags and putting them in. All I’ve got to do is open up the zip seal bag and simply do that.
All my amino acids are free form. There’s no artificial sweeteners, colors, or flavors. It’s just pure glutamine, pure acetyl-L-carnitine, and pure tyrosine. Let’s shake that up and quickly chug that down. All right, cardio time.
Basically, in the morning when I wake up I do what’s called slow steady state cardio. The reason I do slow steady cardio is because … My body is in quite a catabolic situation right now. I’ve just put in a whole eight hours of sleep and hadn’t have any nutrients, any food in my body. I’ve woken up this morning. I’ve have a little bit of glutamine and stuff which helps, but I still want to make sure that I’m making sure that I’m burning body fat and not burning muscle. I’m going to do cardio at a nice slow steady state so my body just burns its calories nice and slowly. I’ve had my acetyl-L-carnitine, so my body is working at the moment by freeing up those triglycerides, so that when I go and do the energy, my body can utilize them as the energy.
That’s the plan. That’s what I’m going to do. That’s where we’re going to start doing some slow steady state cardio. It’s just simple; what I do is half an hour on bike, a half hour on the treadmill, forty-five minutes, whatever you feel you need to do. Then I jump in the sauna for about fifteen minutes after that.
It’s time to have an intra workout. Basically, the reason I have an intra work out is so while I’m doing that strenuous exercise, any fasted cardio or anything like that in, training my body to stay as nice and anabolic, and my body doesn't start utilizing … The whole idea behind this, what the body does is to start utilizing muscle as energy, because at any rate all this is an energy kind of game.
What I’m doing right now is I have what’s called branched chain amino acids Now, Branch chain amino acids are the three most important amino acids to muscle recovery or protein synthesis. This is our pharmaceutical grade amino acids. They’re all free form again, so no artificial sweeteners or colors. What I do is I will get a bit of raspberry flavoring, just whatever raspberry flavoring that you choose … This one’s got a bit of green tea in as well which is great for fat metabolizing.
We’ve just finished forty-five minutes of fasted cardio. I’ve just done it at a slow steady state pacing the entire of time. I’m feeling good. I’m almost just ready to get off and I’ll jump into the infrared sauna. Basically, the different between a regular sauna and an infrared sauna is obviously they’re both generating heat, but the difference with an infrared sauna is infra rays go through your body and then work by breaking down triglycerides in your body, like breaking the fat cells and dumping the actual glyceride into your blood stream, to wait and then go to utilize it as energy.
It’s perfect to utilize that in conjunction with cardio, especially on an empty stomach, because your body requires energy right now to do what I’m doing. As I haven’t fueled my body with copious amounts of carbohydrates, my body will come out and then we’re using triglycerides as energy on top of jumping in the sauna. There are two kinds of glycerides. All in all, it keeps the body fat low. Alright time for the sauna.
Damn that Sauna is hot. It’s seventy-five degrees in there. I’m going to spend ten or fifteen minutes in the sauna. I’ll get out and I’ll need to have a shower. See you soon."
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