When exercising on an empty stomach. Fasting workouts

02.12.2019 12:05:00

The idea of ​​training on an empty stomach seems logical. In the morning, when the level of glycogen is low, that is, the body has no energy reserve, it has to choose other sources in the form of fat reserves. Thus, the process of losing weight should be much faster. Sounds tempting. Let's see if it's a myth or reality.

The question of whether it is worth exercising on an empty stomach or not is debatable. There is no clear answer to it. It all depends on the individual, his internal metabolism, hormonal balance and compliance with the principles of energy balance.

- When and how do we spend fat?

When you eat, your body releases insulin to help you metabolize nutrients. The hormone then redirects sugar from the blood to the muscles, liver, and subcutaneous fat to store energy for later use.

Fat (lipid) is a large group of organic compounds that form a reserve of energy material. It is a kind of building material for our body. Fats in the body are stored as triglycerides in adipose tissue cells (adipocytes).

Fatty acids are released from subcutaneous fat under the condition of a lack of calories and serve as the main source of energy supply to the muscles. That is, first the fat that you consumed before training or the one that is already in the muscles that gets there from the subcutaneous tissue with a lack of calories burns first.

Fat burning happens all the time. The body always spends energy, taking it from fats or carbohydrates in different proportions, in which depends on the particular organism.

First, mobilization (lipolysis) occurs - fatty acids leave the fat cell. They are then transported (left) into the bloodstream and eventually oxidized in body tissues (muscles, liver, heart).

- The effectiveness of training on an empty stomach

The result was that during moderate-intensity cycles, fat oxidation did not differ between subjects whether they took carbohydrates or not; at the same time, the results of low-intensity tests showed that the consumption of fatty acids on an empty stomach was higher by 22%, but this did not affect fat burning itself, because "fat breaks down much more than necessary." After training, unused fat fuel was again sent to reserves.

Another 2014 study by the International Society of Sports Nutrition compared not fat loss, but the ultimate rate of change in body composition resulting from different training strategies. The purpose of the study was to evaluate the fat and lean body mass of a person in those who are engaged in hungry and those who had breakfast. For 30 days, 20 participants did an hour of moderate-intensity cardio 3 times a week. In both groups, the researchers reduced their daily total calories by 500 calories and controlled for optimal macronutrient ratios.

The end results of the participants that occurred in body composition appeared to be the same. The time and conditions of training do not play a role, the choice of strategy depends on the individual preferences of the person. It should be noted that any load will not bring the desired effect if you do not spend all the calories that come with food during the day.

- Consequences of training on an empty stomach

• Pitt McCall, one of the American Councilon Exercise experts, claims that in the morning, due to the increased level of the hormone cortisol (it is he who gives energy to wake up), excess fatty acids after training do not move back to the fat depot, but tend to linger in the abdomen. That is, instead of accelerating fat burning by exercising on an empty stomach, we are actually helping to avoid seeing six-pack abs for as long as possible.
• draws attention to the fact that fasting exercises can contribute to the burning of not only body fat, but also protein, which is located in muscle tissue and is used for muscle recovery and growth. This process is called gluconeogenesis (the production of glucose from non-carbohydrate compounds). If carbohydrates (glycogen in the muscles and liver, glucose in the bloodstream) are not available, the body begins to use proteins as fuel and, therefore, they cannot perform their functions normally.
• Such activities can negatively affect your well-being: nausea, loss of consciousness, dizziness. If you prefer to exercise in the morning and don't have time to eat, drink sweetened water or a drink. This will help you avoid unpleasant situations.

- Benefits of exercising on an empty stomach

If you are determined to exercise on an empty stomach, follow the following rules so as not to cause negative consequences:

• Do not exercise for more than 45 minutes
• Choose medium or low intensity workouts,
• Maintain water balance (drink a glass of water in the morning and as needed during training),
• Remember that overall lifestyle, especially nutrition, plays a bigger role in weight gain or loss than fasted training.

Experts and amateurs are always arguing about the effectiveness of sports, its new trends. And about what exercises to choose for burning fat. There is even debate about exactly how to combine diet and exercise to get the best results. Now there's a new dilemma in the sports world: Will exercising on an empty stomach help you lose weight faster?

Bodybuilders are one hundred percent sure of the veracity of this hypothesis. However, some athletes continue to use before class. I decided to look into this issue and considered several different opinions.

The theory of exercise on an empty stomach is based on the fact that exercising on an empty stomach helps you burn fat faster. In the morning, the level in the body is much less than at any other time of the day. Therefore, it is assumed that the body on an early run will draw energy from fat reserves.

• Fat is burned faster. A study in 12 men found that fasted treadmill runners burned up to 20 percent more fat ( 1 ). Interestingly, people who skip breakfast do not tend to overeat during the day. Jogging or exercising will have a beneficial effect on your diet. As a result, you will quickly achieve the perfect figure.
• Productivity increase. When carbohydrate levels are low, the results from standard workouts will be more effective. The body reacts more strongly to physical activity and calories go away more easily.

• Time without food can help you lose weight. Training on an empty stomach is good because during it you will not eat food. And after class, refresh yourself with whatever you want. But there is one limitation: you should eat strictly at certain hours. The human body knows the meal plan. Hormones are more active in burning fat and promoting weight loss during non-eating hours. Exercising before meals can encourage the body to burn even more fat, especially if you exercise in the morning.
• Improving the body's response to insulin. When we eat, the body uses insulin to collect all the nutrients from food. But when we eat too many carbohydrates and sugars, the body becomes less receptive to insulin. Vitamins and trace elements are not fully absorbed. Over time, insulin builds up, which can cause a series of chronic diseases such as diabetes. Small fasts awaken insulin sensitivity. The hormone is not overproduced and the body remains receptive to it.
• Workout inspiration. Very often people do not have enough time and energy for regular sports exercises. If you have to go to work early, it's better to work out early and go, rather than waiting for the food to "settle down" to do fitness.

Who is not suitable for sports on an empty stomach

Research from the International Journal of Sports Nutrition says that fat loss is better if you eat before training. The result of this experiment is absolutely not the same as described above. ( 2 ) Therefore, this approach to nutrition is not suitable for everyone.

Another problem is that doing various exercises on an empty stomach will be very difficult, simply not enough strength. A light pre-workout snack that contains carbs, protein, and healthy fats can give you the energy you need.

Replenishing energy reserves will help you more easily overcome intense ones that burn a large number of calories in the shortest possible time.

If you are an endurance athlete, used to running long distances, or have mastered triathlon. Working on an empty stomach at a grueling pace is simply unrealistic. After all, at the stage of passing you will need a lot of strength.

And for people with diabetes or low blood sugar, “hungry” sports activities are even contraindicated. Be sure to have a snack before exercise, this will guarantee your safety during training.

conclusions

I wanted to tell you about the existence of the theory of sports on an empty stomach. But remember that it may not be unconditionally suitable for everyone. Personally, I used to train on an empty stomach and it was always very difficult for me to go to training. Now I prefer to recharge my batteries an hour before a workout, and I don’t regret this approach at all.

In any case, do not forget to drink water before and after training. The level of energy depends on the amount of fluid in the body.

And I advise you to pay special attention to what you eat after. The combination of protein and healthy carbohydrates will help your muscles recover. Eat eggs/meat with vegetables in the first 45 minutes after your workout and you will feel much better.

Take care of your health and beauty. Choose the types of exercises that you like.

Therefore, training on an empty stomach contributes not only to the normalization of metabolic processes, but also to weight loss. Although there is an opinion that the timing of cardio or exercise with effort does not matter. Therefore, the issue needs to be sorted out.

body after lifting

In the morning, after sleep, the body's stores of glycogen and insulin in the blood are depleted. Why is this information important? Insulin slows down lipolysis, that is, fat breakdown, therefore, a person loses weight more slowly, and cholesterol accumulates in his blood. When glycogen is low, the body has to expend its own energy (from fat stores), which small amounts of insulin do not interfere with. Other processes in the body at this time reflexively slow down from the principles of self-preservation.

At the same time, there is a high level of growth hormone in the morning, released as a reaction to the lack of food. It is this substance that accelerates fat splitting. At the same time, insulin and growth hormone are interconnected - they slow down the synthesis of each other. Therefore, the morning hours are the best solution for those who want to burn fat stores and lower cholesterol levels.

Training in the morning on an empty stomach: is it possible

Early training on an empty stomach involves playing sports before breakfast, when a person runs, lifts dumbbells, etc. The effectiveness of such exercises is based on the expenditure of the body's own resources for energy production, instead of carbohydrates not received from outside. It is useful to engage in this mode for those who want to lose weight. For those who are aimed at gaining mass, exercising on an empty stomach will allow you to break down some fat and dry muscle tissue. The technique allows you to end up with the desired muscle relief with the resumption of training on a full stomach.

Despite the apparent benefits, there are limitations to training on an empty stomach. It is not recommended to get involved in technology as a therapeutic measure for diabetics or people with liver problems. If training is indicated, the sports program is selected individually with the approval of the attending physician. Sports activities on an empty stomach with these pathologies are indicated because with an increase in muscle mass and a decrease in the percentage of fat in the body, the action of insulin on cells improves, as a result, it is easier to control diseases. But in order not to faint from hunger, it is still recommended to eat 2-3 apples 1-1.5 hours before training and drink a glass of juice. But you should not eat tightly, because when exercising on a full stomach, the body will work at half strength due to the need to spend a lot of energy not on training, but on the process of digesting food. Besides, it's harmful.

Strength training and its impact

The effect of such exercises from early morning and on an empty stomach is purely positive, if not exacerbated. With the right approach and proper selection of the program, accelerated fat splitting will occur, lowering cholesterol in the blood due to the expenditure of one's own fatty tissues, instead of absorbed from outside. But if abused, the opposite effect will be achieved. Energy will be extracted from muscle tissue, since against the background of exhaustion and the absence of body fat, there is nowhere else to take it from.

When fasting and strength training are combined, somatotropin, the “elixir of youth,” begins to be intensively produced, which helps build muscle, burn fat, and strengthen bones. At the same time, physical endurance increases due to a jump in testosterone levels, which accelerates the work of organs, preventing depression, fatigue, and lethargy. Thanks to early training, the efficiency of storing glycogen in the muscles increases, endorphin is produced - the hormone of happiness.

Running and walking on an empty stomach

A feature of early cardio without breakfast is the acceleration of metabolism, which persists throughout the next day.

In addition to effectively burning fat when running or walking on an empty stomach, positive impacts are:

• acceleration of the production of endorphins, which improves mood;
• ensuring a quick awakening with the launch of all organs and systems at the same time;
• regulation of appetite for the whole day;
• setting a circadian regime, thanks to which it becomes possible to quickly rebuild, improve physical capabilities;
• acceleration of metabolism.

The effectiveness of the cardio session is judged by the ability to burn fat after training, that is, over the next 3-4 hours. However, exercising on an empty stomach is important wisely. It is better to run no more than half an hour, and during the remaining day to prevent the appearance of hunger. The best option is the alternation of aerobic and anaerobic physical activity.

How to play sports correctly?

Based on the foregoing, there are 2 types of physical activity:

• power (barbell) - for building muscle;
• cardio (running, walking) - increase metabolism, endurance and weight loss.

Both options are good, but only if the body has sufficient endurance. Otherwise, it is better to give preference to running or walking in the early hours, which contributes to the release of adrenaline into the bloodstream and energizes the body for the whole day. But exercise based on the application of effort is more effective in the afternoon, when fat stores continue to be burned after running or walking.

It is equally important to choose the right intensity of the load and the duration of the session. A fast morning workout should not last more than 45 minutes or less than 30 minutes. The pace should be medium. Otherwise, during a workout for energy, the body will begin to consume carbohydrates, not fats. This is due to the imbalance of oxygen entering with inhalation and carbon dioxide leaving with exhalation. It is considered ideal to run at an average pace of at least 45-60 minutes in one cardio session.

To increase the effectiveness of early training, it is important to reduce carbohydrate intake the evening before. This need is due to physiology. So, for the first half an hour, the body takes carbohydrate reserves to get an energy boost, and then it begins to consume body fat. But you should not completely abandon carbohydrates in the evening. It is better to use them in the form of vegetables with a carbohydrate content of 3-6%. These include cabbage, beets, tomatoes, radishes, cucumbers, herbs, pumpkins, carrots, onions. But it is better to eat fruit in the morning and not more than 250 g per day. If it is absolutely impossible to run on an empty stomach in the morning, experts advise drinking a glass of warm water after getting out of bed, after 10 minutes - a mug of warm tea or coffee without sugar.

A competent combination of work with effort and running provides the following health effects:

1. Elimination of joint problems.
2. Increase elasticity and improve the condition of blood vessels.
3. Acceleration of metabolic processes, weight stabilization.
4. Enrichment of bone tissues with minerals, which is important in the prevention of osteoporosis.
5. Increased cellular sensitivity to insulin.
6. An increase in the level of "good" cholesterol with a decrease in "bad".

If, at the time of the exercise, intense muscle, joint, headache, heart pain or chest pain is felt, severe shortness of breath appears, the eyes become cloudy, it is recommended to stop exercising. Dizziness and fainting are considered a dangerous condition. To prevent a state disorder, you should run with a heart rate monitor. The device will monitor the pulse and give an alarm if violations occur.

ATTENTION! The information on this site is for informational purposes only! None of the sites will be able to solve your problem in absentia. We recommend that you consult a doctor for further advice and treatment.

Is it possible to train on an empty stomach?

There is a theory that exercising on an empty stomach allows you to burn more fat and lose weight more effectively. Adherents of this theory explain that in the morning, on an empty stomach, the content of glucose and insulin in the blood is less than after breakfast, and during training this allows you to quickly deplete the reserves of the first, and low insulin levels do not prevent the efficient breakdown of fats.

As a result, the effectiveness of such training on an empty stomach in terms of energy costs is more effective. This is true and numerous studies confirm this. Main question Is training on an empty stomach a long-term effect and does it harm the body as a whole?

It doesn’t matter how many calories you burned for a particular workout, the overall energy balance, the balance of calories received and burned per day, is much more important.

The American Journal of CLINICAL NUTRITION in 2014 published (in fact, there are a lot of studies, I just chose the most complete and with free access to the full text) the results of a large randomized study on the effect of breakfast on the overall metabolic processes in the body.

The total energy consumption of our body consists conditionally of three main components:

1. BX;
2. regular thermogenesis (there is also food thermogenesis);
3. energy consumption for physical and intellectual activity.

As a result of this study, the following results were obtained:

• Total energy intake averaged 2730+/-573 kcal/day for the breakfast group versus 2191+/-494 kcal/day for the no-breakfast group.
• At the same time, energy consumption for general metabolic processes was almost the same in both groups 1453+/-209 compared to 1452+/-179 kcal/day.
• But the breakfast group had a significantly increased thermogenesis energy balance component: 1449+/-666 kcal/day in the breakfast group versus 1007+/-370 kcal/day in the no-breakfast group.
• The breakfast group also expended somewhat more on physical activity than the no-breakfast group: an average of 492+/-227 kcal/day versus 311+/-124 kcal/day for the group.

Therefore, we come to the conclusion that: Regular breakfast intake leads to a significant increase in overall energy expenditure through an increase in energy expenditure for thermogenesis and physical activity. This is explained by the fact that breakfast can influence spontaneous behavior in structured physical activity. The higher blood sugar level (blood glucose concentration of 7.6+/-1.2 mmol/liter compared to the fasting group of 6.5+/-1.0 mmol/liter) signals the body to actively use energy. At the same time, it is noted that over time there is no metabolic adaptation to breakfast.

This study clearly shows that there is indeed a correlation between breakfast intake and total daily energy expenditure: the average daily energy expenditure with breakfast is on average 539 kcal/day more than without it.

Regular consumption of breakfast significantly increases the total energy expenditure of the body in the next 24 hours.

Another study published in the Journal of Strength and Conditioning Research stated that: The placebo group experienced higher levels of cortisol, myoglobin, and creatine phosphokinase after exercise compared to those who consumed protein or carbohydrate mixtures before exercise.

High blood levels of myoglobin and creatine phosphokinase most often indicate muscle damage. In severe cases, this can lead to a condition known as acute skeletal muscle necrosis, which in turn can lead to acute kidney failure.

Eating some protein and carbs before exercising (such as a carb-protein shake) can reduce the amount of muscle damage caused by intense training.

In 2005, again, The American Journal of CLINICAL NUTRITION published a study on the effect of breakfast or no breakfast on overall energy balance, insulin, and lipid concentrations in healthy women:

• In women who exercise without breakfast, there was a worsening of postprandial (two hours after a meal) insulin sensitivity. That is, the area of ​​the curve of the insulin response to the test meal, in women who had breakfast before training, was significantly lower than in women who trained on an empty stomach. Cholesterol levels in the fasting group were also significantly elevated.

Insulin sensitivity is very important for proper absorption of nutrients, and impaired insulin secretion is a long-term risk factor for a number of serious diseases such as coronary artery disease, stroke and type 2 diabetes.

conclusions

• Regular exercise on an empty stomach can cause insulin resistance and, as a result, become a risk of developing some chronic diseases.
• Going in for sports on an empty stomach, and even more so, performing high-intensity workouts with low blood glucose, firstly, will not allow you to perform this workout as efficiently as possible and, accordingly, such training will not be developmental; moreover, training on an empty stomach can provoke an increase in the number of muscle injuries; secondly, exercising on an empty stomach can cause blood glucose levels to plummet far below normal levels and provoke a dangerous state of hypoglycemia.
• It is best to take an easily digestible meal (minutes) or drink a quick protein (preferably hydrolyzate) or carbohydrate shake (30 minutes before sports) before playing sports, which will allow you not only to increase the effectiveness of the exercise, but also to maintain health.

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Training on an empty stomach: what are the benefits?

Many people believe that it is wise to exercise when there is something in the stomach. Allegedly, this is food and will be the very energy that will be wasted in training.

Information about training on an empty stomach

The Hodge twin brothers, as well as many modern athletes, advocate training on an empty stomach. And you know what they say: “These workouts are an order of magnitude better.” You are more concentrated and have more energy, the brain is not clogged with unnecessary tasks of digesting and assimilating what you ate an hour or two before going to the gym.

But is it possible to train on an empty stomach and what benefits do you get from this? Let's figure it out.

Benefits of "hunger training"

Exercise on an empty stomach usually:

• in the morning on an empty stomach (the last meal was last night),
• during the day when you use intermittent fasting.

The very state of hunger means a state of low blood glucose. This best conditions to produce their own growth hormone. Reinforced production of this hormone increases the rate of fat burning (with a calorie deficit), as well as anabolic processes.

There is a system of intermittent fasting. Her standard protocol is 16 hours of fasting, 8 hours for the eating window. For example, a day might look like this:

9.00 tea, coffee or plain water

11.00 strength training

15.00 meal (first of the day)

19.00 meal (second of the day)

23.00 meal (the last meal of the day and the hunger phase begins until 15.00 the next day)

Such a scheme is not an axiom, the variability here can be very wide, the main thing is not to change the essence of 16/8 and keep yourself hungry for several hours before and after training.

Visual results of intermittent fasting and training

Digestion is a long process (as mentioned in the article on protein digestion). Digestion of food itself can take up to 6 hours, and food residues can linger in the intestines for hours. With a high degree of probability, by the time of training (as in the example at 11.00), yesterday's dinner (23.00) is still digested and supplies the person with nutrients. There will be no weakness and malaise if you skip breakfast.

Another argument in favor of training on an empty stomach is the fact that after eating it draws you to sleep. The peculiarity of this phenomenon is that carbohydrates entering our body provoke the production of serotonin, the property of which is relaxation. nervous system. It is easier for a person to fall asleep with a full stomach than with an empty one. That is why training on a full stomach you will "sleep". Not in the literal sense, of course, but the efficiency and power of the body will be significantly undermined by the processes of digestion and assimilation of the food that is in the stomach, as well as the action of serotonin.

This effect lasts from about 1 to 3 hours after a meal (every person is different). So, 3-4 hours after the last meal, the stomach is almost empty, all the main assimilation processes are already coming to an end. Blood glucose levels are dropping, and these are optimal conditions for the production of anabolic hormones, so it's time to go to training.

Our body is a survival mechanism. You will never "go into catabolism", if you do not eat for 4 hours, the body will not begin to "eat" itself. Get rid of these myths.

Exercising on an empty stomach means promoting fat loss (but only if you are in a calorie deficit). The body will use fat as an energy source, but only when you feel hungry.

If you correctly observe the calorie content of the diet, as well as the ratio of carbohydrates, proteins and fats, then you will not have any problems with training on an empty stomach. Your glycogen depots in the liver and muscles will be completely clogged. And since there are glycogen reserves, there will be no weakness, the training will go no worse than usual.

Your hands will not shake, you will not feel unwell or fainting, because. liver glycogen will maintain the blood sugar level necessary for your body.

What are the problems with exercising on an empty stomach?

Since you have decided to train on an empty stomach, then know that states of weakness and loss of strength can be caused by the following reasons:

First, you have trouble maintaining your blood sugar levels.

This is a failure of the body. If, after skipping one meal, your hands begin to shake, and you really feel bad, then you should consult a doctor. However, this problem may be caused by the following.

The second is insufficient intake of carbohydrates in the diet.

Carbohydrates are the most available energy for our body. The problem here may arise because people who mistakenly call carbohydrates the culprits of excess weight cut their amount to the limit, thereby reducing the total calorie content. However, it is caloric content that is the main tool for managing your weight.

By cutting carbohydrates out of your diet to low levels, you reduce glycogen levels in your muscles and liver. From here all the following:

The rate of carbohydrates in your diet should be% of daily calories (read how to distribute calories correctly here). Lowering these numbers below you deprive yourself not only of energy for training, but also of energy to maintain the normal functioning of all body systems.

By eating a normal amount of carbohydrates per day, you will supply your glycogen stores with reserves. Muscle glycogen will wait in the wings until the next workout, and liver glycogen will maintain healthy blood sugar levels.

Subject to the norm of carbohydrate intake, you can even eat the entire daily dose at one time - although this volume will be digested for a long time, it will be completely absorbed and stored in glycogen. You will not feel states of fatigue, lack of energy, in addition, this will once again prove that the multiplicity of meals does not matter with the correct caloric content and the ratio of B / W / W.

Third - You are looking for excuses.

“I didn’t eat well, so I didn’t train well.” Nonsense! Here's the scientific reason for you. An experiment on Muslim athletes during the fast of Ramadan (http://www.jissn.com/content/10/1/23) showed that the functionality of our body does not change in any way during short-term fasting.

Conclusion and Conclusions

You can train on an empty stomach, and this even has its advantages. In addition to the mental and physical state of lightness and vigor, your hormonal system is open to the production and action of anabolic hormones that you release during training.

A man by nature is a hunter - active, lean and dexterous. By the time of the new hunt for a mammoth, he is hungry and this state has always spurred the body in every sense. Try to use the state of hunger before training and write about your feelings in the comments.

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Sports on an empty stomach. All the benefits of fasting

We all come to understand that there seems to be less. This path is long and thorny, littered with incomprehensible experiments with vegetarianism, a raw food diet, separate meals and other things. A special practice is fasting. The thing is interesting and useful in every sense, especially in the context of sports.

How is it better?

And how do you like to train? On an empty stomach or with a heavy meal? I am personally able to move only early in the morning, before breakfast. Many people, on the other hand, can only function normally with a heavy meal.

The debate about the best way to exercise will probably never subside. Fans of exercise on an empty stomach are squabbling with lovers of snacking once again, and it seems that the truth is still far away. Today we will try to give a definitive answer to the question of how to most effectively play sports.

It's time to debunk the old myths about food and training

Of course, it is difficult to give a definitive answer. All people are different, and everyone achieves the best training results in different conditions. Telling a person how they should train is like convincing them what time of day to work or what diet to follow. Everything is too individual. But there are a number of myths that people continue to believe.

Contrary to popular belief, research shows that snacking throughout the day does not speed up metabolism, skipping meals does not automatically make you fat, and exercising on an empty stomach does not invalidate the results of training. In fact, intermittent meal skipping, also known as intermittent fasting, the alternative food diet, or the longevity diet, can be awesomely beneficial.

So let's start with the good. For example, from the fact that the handsome Hugh Jackman, preparing for the next role of Wolverine, practiced intermittent fasting in order to build muscle mass. Why did he choose this particular diet? The fact is that it starts a chain of hormonal changes that are favorable both for building muscle mass and for burning extra calories.

Exercising on an empty stomach has two significant effects

1. Increased insulin sensitivity

We argue very simply. When we eat, the body releases insulin to help absorb nutrients. The hormone then redirects sugar from the blood to the liver, muscles, and subcutaneous fat to use for energy later. The problem is that the habit of eating too much and too often makes us more resistant to insulin, that is, reduces sensitivity. In medical practice, this is called insulin resistance. Poor insulin sensitivity increases the risk cardiovascular disease and cancer, and plus everything greatly complicates the process of losing weight. In short, it prevents you from living with terrible force.

Reducing the frequency of meals is a good way to solve the problem of insulin resistance. The body produces less insulin and therefore becomes more sensitive to it. It improves blood flow to the muscles, it becomes easier for us to lose weight, and the influence of an unhealthy diet is curbed.

2. The action of the somatotropin hormone

Somatotropin is an almost magical elixir of youth that helps the body build muscle tissue, burn fat, strengthen bone tissue, improve physical function and prolong longevity.

Along with regular exercise and good sleep, light fasting is the best way increase the level of somatotropin in the body.

One study showed that after 24 hours of fasting, the level of somatotropin in the body of men increased by as much as 2,000%, and in the body of women - by 1,300%! The effect wears off quickly, so there are good reasons to fast on a regular basis to keep up the growth hormone levels that are doing such a wonderful job in our bodies.

Fasting and sports

Speaking of beneficial hormones, testosterone cannot be ignored. It helps to increase muscle mass and reduce body fat. In addition, it increases the level of physical strength, energy and libido, helps in the fight against depression and heart problems in both men and women. By itself, fasting cannot affect testosterone in any way. But there is an amazing way to get the body to produce more testosterone and growth hormone at the same time, thereby creating ideal conditions for building muscle and burning fat: fasting + active sports!

Exercise, especially intense exercise that engages multiple muscle groups (compound exercises like barbell squats), causes large testosterone spikes. That is why it is useful to combine training and fasting. Numerous studies have shown that training while fasting is a great way to build muscle and improve insulin sensitivity. This approach is effective not only because of hormonal responses, but also because it helps the body absorb nutrients from food much more actively.

In short, sports on an empty stomach helps proteins, fats and carbohydrates to be deposited in the form of fatty tissue in the most minimal amounts. People who actively exercise while fasting have been found to lose weight much faster (possibly due to increased levels of oxidative enzymes).

Such training teaches your body to use energy more efficiently and not waste it, increase the efficiency of muscle glycogen storage. Periodic "lean workouts" further improve the quality of regular ones. Some research has also shown that "lean training" can significantly increase an athlete's endurance, which is measured by the ability to take in and use oxygen during exercise, and is a pretty good way to measure exercise.

Not everything is rosy, of course.

It would be dishonest to keep silent about the fact that not everything is so rosy. Some studies have shown that performance is impaired as a result of training while fasting. True, they studied mainly such traditional fasts as Ramadan, which does not allow the use of liquids (which athletes are not recommended to do). Even the fact that most people still eat before playing sports already suggests that sports after eating already give good results. Heck, there are even studies that have shown that eating before exercise can lead to fewer calories consumed throughout the day. But all this does not negate the undeniable benefits of periodic training on an empty stomach.

So, if you want to try exercising on an empty stomach. ↓

Action plan

We understand perfectly what you are thinking right now. Approximately the following: “Oh, fuck it, I won’t be able to withstand the loads without eating anything!”. First, let's have a little more faith in ourselves. You can do much more than you think, you just need to arm yourself with the right attitude. Secondly, we will give some simple tips that will help you master this diet more painlessly:

1. You can drink more than just water. Don't be afraid to break your old habits and get energy from black coffee, tea, caffeine pills, creatine and other non-caloric substances.
2. Stop fasting whenever you feel like it. Many people prefer to eat immediately after a workout when the short fast has already taken its toll. There is not much difference if you prolong the fast. Even if you exercise in the morning and don't eat until the evening, the wave of hormonal changes will last all day and prevent muscle loss. No matter how you decide, your body will always support you.
3. Eat as much as you want. Notice we didn't say "eat as many calories as you want". After all, it is not necessary to eat a lot of food.

And finally

There is a habit - this is probably the most durable human habit. We are all human, we are all human, our habits are us. Fighting the habit of constantly eating something is a noble, but ungrateful thing. This is terribly difficult, especially for those people who have spent the Nth amount of time learning to eat regularly and at the same time. It's true: intermittent fasting takes time to get used to. Our body needs to get used to the fact that it will not receive food as often as before. This uncomfortable feeling passes with time, but if you feel that this way of eating is not for you, then there is no need to continue. Just don't be afraid to try.

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Training on an empty stomach, good or bad?

We have already talked about how to properly tune in to a new day in the morning in the article - How to tune in to weight loss in the morning. Well, here we’ll talk about such a moment as the organization of training on an empty stomach. In order to draw correct conclusions, we need to touch on the processes of the human body that take place from the moment of its awakening.

Processes in the human body after waking up.

When we wake up, our glycogen stores are depleted and insulin levels are low. Let me remind you that insulin affects the catabolic process, the higher the insulin, the more lipolysis, that is, the breakdown of fat, slows down, and we lose weight more slowly.

When glycogen is low, the body uses its own energy reserves and low insulin does not interfere with this process. But do not forget that the instinct of self-preservation is not dormant, which means that all processes in the body are slowed down.

On the one hand, the body on an empty stomach is able to burn calories not eaten for breakfast, but its own fat reserves, but for the purpose of self-preservation, this happens very slowly.

Blood sugar is also low, this confirms the low performance on an empty stomach, sometimes even dizziness and weakness. But many people do not feel this discomfort and can only get by with a cup of coffee or tea before lunch. More on this later, now back to our processes.

In addition to low insulin and sugar in the morning, we have high levels of growth hormone, what causes this? The fact that after an overnight fast, growth hormone is released as a reaction to hunger. And we know that growth hormone increases the catabolic process (fat breakdown). The hormone insulin is the opposite of growth hormone, that is, the production of one hormone slows down the production of another.

So, drawing conclusions, we can say that the morning time, when you have not yet taken food, is the best time to burn fat reserves.

How to train on an empty stomach and not harm the body?

As we already know, there are two main types physical activity strength and cardio.

Power loads are mainly used to build muscle mass, and cardio loads are used to improve metabolism, increase endurance and lose weight.

If you exercise on an empty stomach, then it is better to choose a cardio load, since it has been proven that this type of load contributes to the release of adrenaline, which enters the bloodstream during exercise and triggers the breakdown of carbohydrates and fats for use as fuel.

I don’t think that you can exercise with a barbell or dumbbells on an empty stomach, for this at least you need strength and vigor, but in the morning you can run or do aerobics.

Scientists have proven that it is better to do strength training in the afternoon, because after such loads the muscles continue to burn calories for some time.

The amount of load.

The intensity of the workout is also important. To get the most out of hungry workout, you need to train at an average pace, and not at a high pace and for at least 45 minutes.

The higher the intensity of the workout, the more the body will use carbohydrates instead of fats as energy, since the ratio between inhaled oxygen and exhaled carbon dioxide is disturbed. Therefore, the duration of the workout is important, not the high pace.

Pochemumin, this is the time when the body releases its reserves and does not try to save itself. There is no need to overdo it, do not forget that physical activity is a load that primarily falls on the heart muscle and vascular system, there is no need to subject them to terror once again.

The amount of carbohydrates consumed.

There is another important factor that will make your weight loss and training in the morning more effective, this is the reduction of carbohydrate intake in the evening. Why is it important? When we spend our energy during physical activity, the body takes energy from carbohydrates for the first 30 minutes, and then uses fat reserves. This is how the human body is designed to survive in the most extreme situations. But if we prepare our body in the evening and saturate it with a small amount of carbohydrates, then in the morning when training on an empty stomach, we will get the maximum benefit.

For dinner, you can use a group of vegetables that has no more than 3-6% carbohydrates.

This group includes:

Fruits should not be eaten in the evening, as they are high in carbohydrates and are considered an excellent source of energy. Limit fruit intake to 250 g per day and not in the evening.

It is very difficult to train on an empty stomach, since the body has not received its portion of energy in the form of various foods. I felt it myself and found a solution. When I wake up, I drink a glass of water, after 10 minutes a small cup of hot weak tea or coffee without sugar. This gives me the energy to dance for 60 minutes.

I hope that my article has convinced you that doing aerobics or any cardio activity at an average pace and lasting minutes on an empty stomach, that is, on an empty stomach, will bring you benefits and health. Before you exercise on an empty stomach, if you have any diseases, then be sure to consult your doctor.

Articles on related themes.

Before starting any kind of training, you should take care of proper nutrition. Which person chooses breakfast before training, most of the success in getting the result will depend on this - about 60-70%. And only 30% - dependence on the program and exercises, both for burning fat and for gaining muscle mass.

Many are interested in whether it is possible to train in the morning on an empty stomach. After all, the choice of energy source for use by the body directly depends on the level of exercise intensity. The combination of carbohydrates in the morning and protein in the evening is quite often used. The quality of the training has an impact on the balance of these components. During the aerobic complex in order to lose weight, the energy supply in the body is evenly distributed with the help of fats and carbohydrates.

Let's start training

Before you start exercising, you should find out if you can play sports on an empty stomach. Experienced athletes, when they hear the phrase - before training, perceive the information as a meal 5 minutes before the start of the warm-up. When the stomach is full, the digestive processes are slowed down by physical activity. This happens due to the fact that the blood goes into the muscles. It is worth considering the appearance of drowsiness, belching, heaviness in the stomach, which will definitely become an obstacle during physical exercises. Based on such judgments, experts recommend eating no later than a couple of hours before the start of exercise.

Training in the morning on an empty stomach cannot go at the right level and at the right pace. Because there are no resources in the body. Until the training begins, in the morning the food the day before is mandatory to get the result. Even if it was not possible to have a full and timely breakfast, it is permissible to consume a small portion of easily digestible and energy food. It can be some kind of sweetness, a small fruit or a drunk gainer. But training in the morning on an empty stomach is clearly not beneficial.

Training on an empty stomach is not allowed, it is worth at least 30 minutes before the start of classes to eat a small portion of low-fat cottage cheese, yogurt or half a serving of porridge.

To understand whether it is possible to play sports in the morning on an empty stomach, it is worth understanding the processes in the body immediately after waking up:

• When a person wakes up, their glycogen stores are depleted and plasma insulin levels are low. Insulin, in turn, affects the process of catabolism. The higher its indicator, the greater the likelihood of slowing down the process of splitting fats. In this case, the person loses weight slowly.
• With low levels of glycogen, the body has to use energy from its own reserves.
• Due to the manifestation of the instinct of self-preservation, all processes have a delayed effect.
• Due to the low level of sugar on an empty stomach, a low performance of the body is ensured. Sometimes accompanied by dizziness and weakness.
• After overnight fasting, a high level of growth hormone is manifested. It is released as a reaction to hunger. Increases the process of catabolism. But due to the manifestation of the hormone insulin, which is the opposite of growth hormone, its work slows down.

Types of loads

There are 2 main types of exercise:

1. Power loads. Used to build muscle mass.
2. Cardio loads. In order for the metabolic process to work more intensively, endurance and weight loss increased.

To conduct a workout with a power bias in the form of barbells or dumbbells, at least the presence of vigor and strength is necessary. If you choose when to conduct this kind of training - in the morning or in the evening, then you need to remember the proof by scientists. Namely, the power load is more appropriate in the afternoon. Muscles after exercise continue to burn calories for some time. But jogging or aerobics is ideal for morning time.

Additives

you take on an empty stomach in the morning to start the body. Promotes the work and construction of muscle fibers. It is also acceptable to take before training in the middle of the day. This will help maintain amino acid levels. In the evening, taking them will prevent the start of catabolism. The form of administration does not affect the processes in the human body. Be it capsules, tablets or powder. It is allowed to drink both water and any juices.

If strength training is done in the morning, the diet should be saturated with supplements.

Breakfasts

Breakfast before a morning workout should be healthy and nutritious. In addition to the whole grain porridge or oatmeal that first came to mind, do not forget about other products that will help you feed the body and get carbohydrates for breakfast.

Breakfast before training for weight loss should include the following foods containing carbohydrates:

• Greenery.
• Fruit.
• Vegetables.
• Buckwheat, oatmeal and barley porridge.

It is wise to add protein foods to lower the glycemic index and prolong the cherished feeling of satiety. It is appropriate to add fruits and berries to cottage cheese, greens to kefir, it is better to cook porridge in milk or water mixed with cheese.

Important! Freshly squeezed juices for breakfast are not suitable for weight loss. They are fast carbohydrates devoid of fiber. Equivalent to 5 tablespoons of granulated sugar.

Protein for breakfast for weight loss will come in handy if it is followed by carbohydrate reinforcement later. The best options for protein breakfasts: cottage cheese with dried fruits and sour cream, egg scrambled eggs, chicken breast roll.

If you eat carbohydrates in the morning, proteins in the evening - the diet is called protein-carbohydrate.

Complex carbohydrates for breakfast are mostly found in whole grains. These include pectin, fiber, starch and glycogen. Helps nourish muscles, functional organs and systems in the human body.

Red, white or green beans for breakfast helps nourish all functional organs.

A protein shake for breakfast is recommended for weight loss. It acts in the direction of maintaining muscle mass, taming appetite, increasing metabolism. It is important not to abuse them.

It is believed that for weight loss, the ideal training option is cardio on an empty stomach. Yes, indeed, it has been scientifically proven that energy costs, and, accordingly, body fat in the morning before the first meal will be greater, which means that you can lose weight much more efficiently. But will such training harm our body? Does it make sense to train on an empty stomach, or is it better to eat to make the session more intense? We understand in more detail.

What is the point of exercising on an empty stomach?

In the morning, after a full sleep, the level of glucose in our body is almost at the lowest mark. This is because for a long time (at least 6-8 hours of sleep) the body did not receive any nourishment, and all systems continued to work. And they took energy from glucose, which is in the blood. If you don’t eat anything in the morning, don’t give your body “fuel”, but go on a treadmill or go for a run in the park, it will draw energy for physical activity not from glucose (which, in fact, does not exist), but from those very hated fatty deposits. It would seem that this is the point to lose weight quickly! But not everything is so simple.

How does breakfast affect calorie expenditure?

And first you need to consider the question of why you need to eat breakfast. The fact is that in the process of losing weight, not only calorie consumption for 40-50 minutes of training on an empty stomach is important, which, of course, will be large. But when you come home and have breakfast, you will again “catch up” on these calories, and the body (having received its long-awaited dose of glucose from food) will give them away with great difficulty in the future. For weight loss, basal metabolism is also important - that is, those calories that are consumed throughout the day, even at rest. So, back to the question of our subtitle: how does breakfast affect this total calorie expenditure?

Scientists from Pennsylvania conducted an experiment in which 2 groups of people participated. The former skipped breakfast, while the latter ate it regularly, and it was a complete meal, rich in both proteins and carbohydrates. The first group consumed about 1500 kcal per day, while the second group consumed more than 2000 kcal. And the point here was not at all in training, but in basic metabolism. Moreover, after training in the first group, which did not skip the morning meal, calorie consumption for a long time was at the same high level as during it. And the second group slowed down almost immediately.

So the question of in which case you will lose weight more effectively - eating breakfast or not - is quite controversial!

So is it possible to train on an empty stomach?

The answer is yes, but there are a few caveats.

The only thing you can afford in the morning on an empty stomach is cardio (running, walking, swimming, cycling, dancing). No strength exercises - you simply do not have enough strength and energy for them!

The second nuance is that training should not be daily, it is enough to do 2-3 workouts on an empty stomach per week. On other days, if you really want to achieve results in losing weight, be sure to wake up immediately and have breakfast to disperse that very basic metabolism.

• Make sure you don't have any problems with your blood sugar levels - persistently low insulin levels in your blood can trigger hypoglycemia, diabetes, vascular problems, arterial disease and exacerbation of chronic diseases.
• Get a good night's sleep when planning to go to morning workout on an empty stomach - at least 7-8 hours.
• You should not exercise too intensely - it is better if a 20-minute run is replaced by a 40-minute walk uphill.
• Drink plenty of water during exercise - it is she who helps to flush out the split fat during this physical activity.
• After training, be sure to have breakfast - it should be a complete meal, including proteins, fats, and carbohydrates (for example, oatmeal and fruits, cottage cheese and vegetables, scrambled eggs, etc.).

Now you know for sure whether or not you can train on an empty stomach, so it's up to you to choose. But do not forget about all those tips that we gave - they will help you not only quickly get in shape, but also stay healthy!