Exercising on a train fasting empty stomach is effective in burning fat.
Training fasted is an effective method to burn fat. This is explained due to the way the body can obtain energy. Fasting, blood glucose levels are low. When this molecule is missing from the body, the metabolism changes. The body begins to use fat stores as a source of energy.
However, training on an empty stomach is not for everyone. If a beginner in the sport insists on doing aerobic exercises on an empty stomach, without the support of a professional, you are likely to suffer from dizziness, even fainting.
Training on an empty stomach – a strategy only for advanced athletes
Performing cardiovascular exercises in the morning; without having breakfast; is one of the strategies used by professional athletes to reduce body fat. According to a study (1), fat oxidation increases in the fasting state vs. a person who includes carbohydrates before training.
However, this is not to say that it is a healthy method of losing weight. According to the WHO, carrying out a healthy diet with a reduction of 10-15% of calories is the best option. (2) In the same report, emphasis is placed on prioritizing the consumption of vegetables to achieve weight loss.
Overweight and obesity disorders have risen in the last three decades (4). However, if the goal is to lose weight, it is advisable in terms of nutrition not to emphasize long training sessions on an empty stomach. It would help if you started by regulating lousy eating habits.
Starting to limit simple carbohydrates in your diet is essential. This type of carbohydrate is directly associated with obesity and type II diabetes disorder. Reducing the consumption of foods high in fat content and including foods with fiber in the diet; are two measures that any professional nutritionist would advise.
Fasting and the hormone leptin.
The hormone leptin is the hormone directly related to regulating hunger. High levels of this hormone cause an insatiable desire to eat, holding it is essential to avoid becoming overweight or obese. Both have balanced nutrition, and practicing moderate exercise regularly is an effective method to regulate this hormone.
Training on a fasted or ketogenic diet?
The ketogenic diet, or Dukan diet, are diets that have gained popularity among the population. The basis: is the same as in fasting. Blood glucose levels are low; the body goes into ketosis. When this occurs, to supplant the energy of glucose, the body transforms fats into similar molecules: ketone bodies.
However, this type of diet is not recommended for people who have diabetes or for people who have cardiovascular problems. They were created solely to treat people suffering from seizures or autism. Sports professionals later adopted them due to their effectiveness in burning fat.
This type of diet is not usually detailed in its long-term contraindications. If kept for long periods, they can cause dizziness, fainting, and even low testosterone in men. Sports professionals dabbled in these methods cyclically and were assisted by a specialized coach or nutritionist.
How many hours of fasting do you have to do?
Suppose you have consulted with a professional who has authorized low-intensity aerobic exercise on an empty stomach to lose weight. It is best not to eat 3-4 hours before exercising.
On the other hand, the importance lies not only in the hours of fasting but also in the time of each training session. If it exceeds 45 minutes, it will destroy the muscles, not the fats. An experienced athlete uses sports supplements such as BCAA amino acids to ensure that this does not happen.
Intense Cardio and Fasting – Why It’s Not a Good Combination
Intense cardio and fasting are not a good combination; fasting exercise intensity should always be below. When exercising, fasting cortisol levels, the stress-related hormone, rise. If they are also combined with a high or moderate-intensity, all kinds of health problems can be generated.
The most common disorders of doing intense cardio fasting are disorders related to hormone synthesis, deficient testosterone, and melatonin, which translates as insomnia problems, chronic fatigue, and chronic stress.
On the other hand, the thinner a person is, the more difficult it will be for them to burn fat. This is because the body makes sure to have at least sufficient energy in emergencies.
Is intermittent fasting the same?
Intermittent fasting is a nutritional system that refuses food regularly for 16 hours. At no time is your total caloric intake reduced. Food is consumed exclusively for 8 hours.
The scientific foundation for this nutritional system is the same. I am exercising with minimal glucose levels in the body. The difference is in the intensity of the fasting hours. On the other hand, intermittent fasting does not always include training sessions in the routine.
ABSTRACT
- Training on an empty stomach is an effective method of burning fat. However, this strategy is only recommended for advanced athletes and with the assistance of a professional.
- The intensity when training on an empty stomach should be below. Otherwise, cortisol levels will skyrocket.
- Intermittent fasting and the ketogenic diet are based on the same principle as training on an empty stomach; a drop in blood glucose.
- Lowering blood glucose levels requires at least 3-4 hours of fasting. Performing this method is strictly prohibited in people who have diabetes or any metabolic type disorder.
