Don't agree with what your saying there but that's ok. I have done this over time and seen what happens....especially when the hard to lose fat goes bye-bye. I never counted calories and had great results. Eat wholesome natural foods and liss up to 90 minutes+ daily....fasted, after 45 minutes or so have a small cliff bar. My advice is good advice and proven over time & experience.
Have you done daily liss fasted for 3 months or more?
As far as garage gym goes a good kettlebell set and a landmine set up would be awesome.
I promise, this will be my last post on this.
What's your athletic background and your goals? Not to be disrespectful, but as I recall, aren't you a 60+ fellow that doesn't do really do endurance-type activities? (Obviously, I could be totally wrong at that - not a personal attack, just trying to get good info to OP.)
For context, I'm 40 years old, done a number of ultra runs and ultra-distance endeavors -- I try to get at least one in a year. I boxed in college, so have done a lot of high-intensity stuff as well as endurance-based stuff. For boxing, I obviously focused on weight loss, though that was never really an issue, since at that age with structured training it's just not that hard.
I'm also currently 5 11, 175 lbs, so pretty close to the OPs numbers in relevant respects.
I actually agree that aerobic activity of an hour or so a day will foster weight loss. (Of course it will.) The point is that the "fasted" part of it just doesn't matter, and as such shouldn't be advised to a newcomer.
In recent years, I did two years of training where I did most of my runs fasted, up to 18 miles. Not to induce fat loss - that's never been a goal of mine other than in college as noted- but rather to try and develop the aerobic pathway to optimize use of fat as fuel rather than carbs.
After doing a deeper dive and looking at the evolving thinking on the issue, over the past 1.5ish years I changed focus to fueling. I'll still do fasted runs if that's more convenient. But when I have time, I will eat, and during long runs I'll emphasize getting enough fuel.
The run-to-run (or day-to-day) difference is not that significant - if I do one fasted run it's not a problem, and vice-versa. But overall, focusing on fueling has proven better for me. For example, if I'm focusing on fueling, I can recover from a morning run and feel much, much better during the noon weightlifting session. The difference on long runs is really stark. If I focus on getting 300 calories per hour on a long run, when I'm done, the recovery is almost immediate. Fasted, it takes several hours to get anywhere close to recovered.
I don't run enough events to quantify a change in performance. What I can say is what I have said - even the literature that advocates *for* fasted runs don't say it'll lead to fat or weight loss. The benefits of fasted aerobic exercise, if they exist, seem marginal at best; focused on developing the aerobic pathway, not fat loss; and irrelevant to people that aren't really focused on specific performance goals.
To the OP, to me it sounds like you're on a great track. Sorry for derailing the thread a bit, won't continue more.
