Dismantling old myths: training on an empty stomach. Getting the most out of your fasted workouts Fasting sports for weight loss

Increasingly, there is information that cardio on an empty stomach is useful, as it helps to accelerate the breakdown of fats and overall metabolism. Physiologists have even formulated a theory of energy balance based on the position that you need to absorb fewer calories than you burn them. 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 you exercise 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.

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

In addition to effective fat burning when running or walking on an empty stomach, the positive effects 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 after getting out of bed to drink a glass of warm water, 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 compressions are felt, severe shortness of breath appears, it becomes cloudy in the eyes, 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.

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 stores.

• 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 number of chronic conditions 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.

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.

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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. These are the best conditions for the production of your own growth hormone. Increased production of this hormone increases speed (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:

8.30 rise

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 already mentioned in the article). Digestion of food itself can take up to 6 hours, and food residues can linger in the intestines for 15-20 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 to relax the 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.

Second- 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:

• drowsiness
• lethargy
• prostration

The rate of carbohydrates in your diet should be 50-60% of daily calories (how to distribute calories correctly). 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.

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 absorb 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.