Sports on an empty stomach. All the advantages of starvation. Exercise on an empty stomach. Is it possible to have a masses without loss of relief? When performing exercise on an empty stomach

28.07.2017 121783

There are many disputes about training on an empty stomach. Many argue that they really help to lose weight more efficiently. Others say that, without reinforcing, performance will be much lower. Where is the truth? Do I need to eat before training? Let's try to figure out.

What happens in the body?

From the morning, after you wake up before the first meal, the insulin level in the blood is at the lowest mark, and the glycogen reserves are completely depleted overnight. What does it mean? Low insulin levels provide more active lipolysis - the splitting of fat cells, and we lose faster. Yes, indeed, numerous studies confirm this fact. But not everything is so rosy: there are some nuances.

Why will the exercise on an empty stomach be harmful?

If you perform workouts on an empty stomach in the morning regularly and ignore morning meals before that, the constant deficiency of insulin in the blood can also provoke a violation of normal and natural development. The result is problems with vessels, disease arteries, aggravation of chronic diseases, stroke, and even the development of diabetes or hypoglycemia.

In addition, the full rejection of nutrients before training will not give you that dose of energy that is necessary for full-fledged work. You just do not have enough strength to perform exercises, endurance will also be on zero, you will feel weakness, fatigue, apathy. And if you think you still, it is still to diverge and raise a lot of weight, it is fraught with muscle injuries (due to low sugar levels in muscular tissues).

Why should I have breakfast?

And if you think that training after breakfast will not give you the desired effect to reduce weight, then deeply mistaken. Despite the fact that an empty stomach of fat reserves will be consumed faster, it will still not give that desired and instantaneous result. It's not so much at the expense of calories for training, as in the total calorie consumption for the whole day - this is what is the key to competent and gradual weight loss.

American scientists conducted a study in which one group of people had breakfast regularly, and the second missed morning meals. In the first "experimental" total energy consumption per day, approximately 2800 kcal was equal, and the second - only 2000 kcal. And even when physical activity took place, the first group was squandered during a workout approximately 500 kcal, while the second is only 300 kcal. The impressive difference is not true?

We draw conclusions

Therefore, you can safely draw conclusions that it is necessary to have breakfast before training. Of course, your process of weight loss will not be so fast as on an empty stomach during long workouts. But it will be competent, without harm to the body, and you will not provoke various violations in the work of the systems and the development of diseases. In addition, your productivity in the training will rise at times, which means that you will work more productive!

Experts and lovers are always arguing about the efficiency of sports, its new trends. And what exercises choose for fat burning. The debate is conducted even on how to combine diet and sport to get the maximum result. Now in the world of sports New dilemma: Does work on an empty stomach to lose weight faster?

Bodybuilders are still one hundred percent confident in the truthfulness of this hypothesis. However, some athletes continue to use before classes. I decided to deal with this issue and reviewed several different opinions.

The theory of exercises on the empty stomach is based on the fact that the loading of an empty stomach helps burn fat faster. In the morning the level in the body is significantly less than at any other day of day. Therefore, it is assumed that the body on an early run will draw energy from fat stocks.

• Fat is burned faster. Studies with the participation of 12 men have shown that on an empty stomach training on the treadmill burned to 20 percent more fat ( 1 ). Interestingly, people who missed breakfast are not prone during the day to overeat. Jogging or charging will be beneficial to influence your diet. As a result, the perfect figure will achieve faster.
• Productivity increase. When the level of carbohydrates is low, then the result from standard workouts will be more efficient. The body reacts stronger to physical activity and calories go easier.

• Time without food will help to lose weight. Training on an empty stomach is good because during her you will not eat food. And after the class, eat up what you want. But there is one limitation: you should eat strictly at certain hours. The human body knows the power schedule. Hormones are actively burned fat and promote weight loss during hours free from food. Training before meals can stimulate the body to burn even more fat, especially if you train in the morning.
• Improving the reaction of the body on insulin. When we eat, the body uses insulin to collect all nutrients from products. But when we eat too many carbohydrates and sugars, the body becomes less susceptible to insulin. Vitamins and trace elements do not fully absorb fully. Over time, insulin accumulates, which can cause a number of chronic diseases, such as diabetes. Small starvations awaken the sensitivity to insulin. Hormone is not produced with excess, and the body remains susceptible to it.
• Inspiration from training. Very often, people lack time and strength on regular sports exercises. If you need to go to work early, it is better to make training and go, and not wait until the food "goes out" to do fitness.

Who does not suit the sport on an empty stomach

Studies of the international journal of sports nutrition say that fat is better leaving if you eat before training. The result of this experiment is absolutely not coincided with the above described. ( 2 ) Therefore, this approach in nutrition is not suitable for everyone.

Another problem is that an empty stomach will be very difficult to perform various exercises, it's simply not enough forces. A light snack before training with the content of carbohydrates, proteins and healthy fats can give the necessary energy.

Replenishment of energy reserves will help you easier to overcome the intense, which burn a large amount of calories in the minimum time.

If you do endurance exercises, you used to run on long distances or mastered the triathlon. Work on an empty stomach in the exhausting pace is simply unreal. After all, at the stage of passage you will need a lot of strength.

And people with diabetes or low levels of sugar in the blood "hungry" sporting events are even contraindicated. Be sure to snack before loads, it will be a guarantee of your safety during a workout.

conclusions

I wanted to tell you about the existence of the theory of sports activities on an empty stomach. But remember that it cannot be unconditionally suitable for everyone. Personally, I used to work on an empty stomach and I was always very hard to go to workout. Now I prefer to recharge your energy in an hour before training and I do not regret anything about such an approach.

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

Watch out for the health and beauty of the figure. Choose those types of exercises that you like.

This dispute lasted a huge amount of time when such a phenomenon as fitness turned into a new one subculture. There were topics with the ideal number of training a week, with consumption of a certain amount of calories or with consumption of a large number of "high-quality calories", the topic of pro and. But one of the most important topics for a fierce dispute is an empty stomach training. Someone is categorically against someone for, and someone for only Cardio on an empty stomach. Today we will try to figure it out in this topic.

First, it is worth noting that different people are suitable for different things for training and a healthy lifestyle. Someone really can not eat after six, someone is just one day for legs a week, someone needs many days for legs a week, someone has bitsuha and shoulders grow after a month or two workouts, and someone They begin to stand out only after half a year high-quality diligent training. This is not a Korean random, all this is influenced by a huge number of factors, such as the type of physique, sports experience, age, metabolic rate and other pieces. Also, eating and not eating certain pieces after training and it depends on it only on what path you chose yourself to workout.

Do you remember this topic about fractional food? Contrary to popular belief, studies show that the use of small portions during the day does not affect the metabolism. I personally never dismissed fractional food and managed to achieve results. The passage of food will not make you fat, and the training on an empty stomach does not annul the entire training session. In fact, passing food or even the Holy Saints - - can be a completely profitable business.

Recent studies suddenly show that an empty stomach causes a whole cascade of hormonal changes in the body, which improve muscle buildup and fat burning. However, this is not recent research, but relatively long-standing, but they somehow forgot about them using outdated methods.

Advantages of exercises on an empty stomach and starvation in general

1. Improving insulin sensitivity

The body produces insulin when we eat to help us absorb nutrients from food. The hormone takes sugar from our blood and directs it to the liver, muscles and fat cells that will be used as an energy in the future. The trouble is that when we eat too much and too often, it makes us more resistant to insulin, it adds the risk of heart diseases, cancer and complexity of fats. There is less often - one of the ways, help correct this problem, because it leads to improved sensitivity to insulin, blood flow in muscles and even holds back the influence of an unhealthy diet.

2. Hormone growth

Somatotropic hormone - the thing is almost legendary. It contributes to the growth of muscle mass, a decrease in fat, an increase in bone tissue. Along with regular power training and sufficient sleep, nutritional restriction, exercise on an empty stomach and the absence of breakfast are one of the best ways to increase growth hormone in the body. One study showed that 24 hours without food increases the production of hormone in the men's body for 2000 percent (!!!) and 1300 percent in women. This is a good reason in order to regularly limit yourself in food, abandon breakfast, starve and not after six or four. It supports the number of growth hormones at the highest level.

3. Testosterone

We cannot talk about muscle hormones without saying nothing about Testosterone. Testosterone helps to increase muscle mass and reduce fat deposits. At the same time, it helps to increase energy, libido and even fights depression and heart problems in men and women. Therefore, people who started actively train look more positive. Exercises on an empty stomach themselves can not affect the production of testosterone, but there is a surprisingly easy way to get more testosterone and growth hormone, creating an optimal medium for building muscle mass and fat burning.

Exercise, especially intense power exercises, which affect a lot of muscles (for example, a milling traction and squats). This causes a large splash of testosterone and that is why it is possible to combine power and training on an empty stomach.

Exercises on an empty stomach are particularly effective for burning fat. Moreover, all the same researchers notice that the fat continued to postpone, but in minimal reserves. During such training, you use your fat reserves for energy. In addition, the endurance of the heart muscle increases.

It would be unfair if I didn't say that some exercises on an empty stomach are not as good in doing, like a full. However, if you eat well before training, you can suffer from a complete stomach.

How can I train intensely on empty stomach ?? Are you crazy ??

Usually disagree with our articles write comments in such a spirit, but we will not answer in the same way. We will be sick.

1. Not only water

You can use coffee, tea, various isotonic drinks (I do not respect them at all) to fill the stomach. You can and chew cheek.

2. Interrupt your abstinence

Do not abuse exercise on an empty stomach. Sometimes you can afford to eat if you really want or training will be tedious. If you are engaged in sports in the morning, and in the course of the day you get with great difficulty and only in the evening, it is better not to starve at all, otherwise you will lose muscle mass.

3. Without a difference, what big will your portions

Remember that the main thing is the number of calories consumed. For the night, of course, it is better not to eat a dream to be not driving, but in the middle of the day you can afford almost anything in almost any quantity.

People are slaves of their habits. I remember a large number of evil comments on the article, and I understand that I have not lied there anywhere. But we are stubbornly kept for our habits and try to explain our attachments to a particular topic in every way, covering a banal lazy to change something. But if you want results, you need to sweat!

Power training are special exercises that Performed with additional burdens.

This type of physical exertion is directed mainly on increase muscle mass and the development of muscles due to burning fat.

Is it possible to engage in force training on an empty stomach?

After waking up in the human body glucoselocated at a rather low level. Workouts are capable of lower it even more.

And this, in turn, will lead to dizziness, nausea, fainting states. In addition, strength training requires high energy costs, the reserves of which are needed to be replenished with early in the morning.

And in the morning the level rises insulinnot destently for the normal functioning of the body Through the next day.

Therefore, one conclusion suggests: need to eat Before starting the morning strength training and try not to do an empty stomach. No one suggests that it is necessary to fully exist so that it was hard to train and clone into sleep.

Best Food Before Classes - liquid. It is easier to digest, faster digested and leaves no sense of gravity, but at the same time saturates the body with everything necessary. Eaten, for example, yogurt, fruit, milk or protein cocktail.

Specialists call the following numbers: 0.3-0.4 grams of proteins and carbohydrates per 1 kg of body weight. This is sufficient to ensure that physical exertion turns out to be effective and have not led to negative consequences.

Features of Morning Training

They possess the following differences.

Longer warm-up

At night, the body is in the immobilized state, therefore, for example, a liquid that lubricates the joints for free motion is distinguished. A plus, temperature of the body in the morning below, than all day, therefore muscles and ligaments are a bit rigid. In order not to get injured during classes, you need to warm up well before training.

Be sure to have breakfast

It has already been said about the need for food before training.

If you do not restore the balance of sugar in the body, an athlete Fast fatigue will quickly feel And probably will not be able to complete the full range of exercises.

Therefore, in the morning you must have a snack.

Highest pace of classes

If you give the body Required proteins and carbohydratesbefore training, you can also load it a little more. In addition, the athlete will not be so tired as in the evening after the working day.

Limit weight

Attention!If the athlete is unable to raise sports equipment more than 5-6 timesthe mass is considered exceededfor the body. Such classes should be limited.

Pros and cons

Benefits:

• Reducing the feeling of hunger for the whole day. Studies have shown that those who load the body in the morning hours, appetite awakens much less frequently than those who go to workout in the evening.

This is explained by the fact that occupations in the morning suppresses hormones that cause appetite. Therefore, those who wanted to become slimmingly the load at the first hours after awakening.

• In the morning hours it is easier to get rid of fat deposits. The first one third of the hour Training is aimed at burning carbohydrates and only in the expiration of this time are fats. Therefore, you need to plan the duration of the lesson at least 40 minutes.But if you transfer workouts in the morning, you can reduce their duration until half an hour.

Efficiency does not decrease. This is due to the biological characteristics of the body: until 18 o'clock Due to the accelerated metabolism, fat is burned, and after this time, the metabolism is slowed down and the body sends its work on the substances.

• Injury at a lower level. After exercise in the morning, a person quickly begins to feel fatigue, but at the same speed, the processes in the body are restored. Therefore, it is in the morning hours the risk of getting microwave muscles is reduced at timesCompared to training after lunch.

Disadvantages:

• Outdoor classes. If there is no breakfast before physical exertion, there is not enough forces for a full workout.

Besides with 90% guarantee We can say that a person will return after classes with a feeling of hunger, which will lead to overeating.

The best option - before starting the exercises, drink sweet tea with dried fruits, a piece of chocolate or marmalade.

• Thickened blood. During the night's sleep, the body does not receive a liquid at least six hours. Therefore, blood becomes curd, and the strengthening of its circulation will definitely lead to additional loads on the heart and vessels. To avoid this, you need after waking up drink a glass of warm water and wait 5-10 minutes.
• The body is not fully awakened. Blood, as already mentioned, thickening, the nervous system is controlled, the lungs are narrowed. Therefore, it is always necessary to start classes with a good workout.

• It is impossible to brake! In no case do not need to go back to bed, even for a few minutes. It is good to make yourself a habit that will help awaken.

Fees at training do not exceed a quarter of an hour.It is not necessary to engage in additional cases before classes, first sport, then everything else.

• You need to install specific goal which will be achieved by training in the morning clock. You can place a motivating picture (or some phrase associated with desires) in a prominent place so that it adjusts it to the working way in minutes of laziness.
• You need to prepare from the evening: To gather in the bag everything you need, put a glass of water next to the bed, and most importantly - lie down to sleep early. After all, training will not be able to compensate for the lack of sleep.

rules

there is three main ruleswho will make training really effective.

• Do not tighten with the start of classessports in the morning. You need to train before - after waking up. Then already engage in other urgent affairs. Physical exertion will be treated and saved from Morning Handra.
• Should be at least one so-called Explosive exercise.This will contribute to the launch of blood in the body, the beginning of the growth of muscle mass and the improvement of metabolism.
• In the morning complex you need to enable At least one stretch exercise.

Hungry training is possible in the morning hours before meals or throughout the day when using periodic starvation. When the body is starving, the glucose concentration is reduced. Due to this, the production of endogenous somatotropin is accelerated. This in turn contributes to burning fat when using appropriate software and anabolic background is enhanced.

To date, there is a specially developed method of interval fasting. It implies hunger for 16 hours and an eight-hour food window. As part of the specified time segments, you can make any power schemes.

The digestion process takes quite a lot of time and can last for six hours. At the same time, in the intestinal tract, food residues can be from 15 to 20 hours. Thus, we can say that if you have taken food yesterday at 11 o'clock in the evening, it is most likely not processed by the morning, and you will get the necessary nutrients in training.

Also, the pros of "hungry training" can also be attributed to the lack of desire to take rise, which always occurs after meals. This fact is associated with the beginning of serotonin production, which has a relaxing effect on the central nervous system. When the body is not required to handle food, then its performance will be higher.
On average, food is digested for about 3 hours and after the expiration of this time the glucose concentration begins to fall. At this point, the body is ready to synthesize anabolic hormones, and you can safely go to the hall. It should also be said that if you have not taken food for four hours, then muscular fabrics will not start collapse.

Note that when using a low-calorie power program, the training on an empty stomach stimulates the bending processes. However, this is possible only if you feel hunger.

Possible problems when training on an empty stomach

• The body cannot support blood sugar concentration;
• Lack of carbohydrates in the diet;
• Want to justify not high-quality training.

Carbohydrates the fastest and affordable source of energy. However, often people believe that this nutrient is the main reason for increasing body weight and remove it from the food program. This leads to a decrease in overall calorie content, which is the main tool for weight control.

If the body gets little carbohydrates, then you can experience the decline. Eat 50 to 60 percent of carbohydrates from the general calorie content of the diet, and this will allow you to maintain a sufficient stock of glycogen.

As you can see, the training on an empty stomach has the right to exist and is even able to bring a good result. However, there are some nuances that we tried to tell.

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