Myth: you need to train on an empty stomach to lose weight.

Many are sure: fasting exercises help you lose weight faster. This theory is based on the assertion that before breakfast, a person has reduced glycogen reserves - the main source of energy. And in order not to spend them, the body uses fats more actively, which leads to weight loss. But is it really so? The Challenger decided to sort out the issue.

Optional.

Even if you have an intense morning workout, this does not mean that you will get rid of extra pounds. To lose weight, you need to burn more calories all day than you consume.

Here are some facts about where the energy comes from for training:

  • basically the body uses fats and carbohydrates as fuel. It can also consume a small amount of protein (to restore muscle after a workout);
  • ratio of consumed fat and carbohydrate depends on the type of workout ;
  • for high-intensity training, such as fast running, the body needs carbohydrates as an energy source;
  • during slow, low-intensity exercise, more fat is consumed.

To lose weight, you need to create a calorie deficit in the body, but there is no difference what is consumed - fats or carbohydrates.

The harder and more intense the workout, the more calories the body will need to complete it.

Myth: you need to train on an empty stomach to lose weight.

Photo: shutterstock. com

As a result of one of

studies

scientists found that during cardio the same amount of calories is burned, regardless of a person ate before training or not, and carbohydrate intake before training does not prevent the body from using fats as an energy source.

And the authors of the study claim: the more carbohydrates you burn during exercise, the more fat will burn after, and vice versa. It is believed that in this way, training on an empty stomach reduces carbohydrate reserves by 10.4%, and this is a huge loss for those who are trying to increase muscle mass.

Finally, if you skip breakfast or a snack, you probably won’t be able to complete the workout as efficiently as possible - and therefore burn less calories.

Myth: you need to train on an empty stomach to lose weight.</p><p>

Photo: shutterstock. com

Training on an empty stomach can cause you to feel unwell. To avoid this, do not neglect breakfast. In addition, snack before class is useful for something else:

  • will help you withstand more than long and hard training;
  • will improve recovery after training, will have a positive effect on strength;
  • will save from lowering blood sugar , which means from possible unpleasant effects, such as dizziness and nausea;
  • will make a more enjoyable workout - at least you don’t you have to think that you are hungry, and you can focus on something more important.

Myth: you need to train on an empty stomach to lose weight.

Photo: shutterstock. com

Make sure that you give the body enough time to digest breakfast or a snack. The more calories you have in your meal, the longer it will take.

After a light bite to 100-200 kilocalories, you can start training in 30-60 minutes.

Before training, you can eat:

  • banana,
  • Greek yogurt (it has less fat than normal),
  • oatmeal,
  • energy bar or gel,
  • sports drink, for example, isotonic,
  • apple,
  • cheese.

If you are one of those who cannot have a good breakfast early in the morning, drink some orange juice or eat a protein bar - even a small amount of energy can significantly improve your workout.

Myth: you need to train on an empty stomach to lose weight.

Photo: shutterstock. com

It is believed that training on an empty stomach help burn more fat. But in reality, in order to lose weight, you need to create a calorie deficit , and it does not matter due to which energy source - fats or carbohydrates.

We must strive to find our ideal circuit. Low-intensity cardio on an empty stomach is acceptable for someone, but strength training requires much more energy.

If you go out to workout hungry just because you think you are going to burn more fat, don’t. In those cases when, due to hunger, you shorten your workout or make it less intense, the number of calories burned only decreases .

.

Search

Related Articles