Good Or Bad For Your Body?

practice Exercise on an empty stomachAlso known as Fasting trainingIt has gained popularity in recent years – especially among those looking for fat loss. Defenders claim that it helps to burn more fats, while critics warn of low performance and muscle loss.

So, what does science really say?

Explore this article The physiological effects of fasting training against the Federal ReserveIts positives and negatives, and how to determine whether it is Training in a silent, useful or harmful countryDependence on your individual goals, fitness level and health condition.

What is fasting training?

Fishermen usually indicates Work in the morning after fasting overnightWhen your body does not consume calories for 8-12 hours. During this case:

• Low insulin levels
• Glycogen stores can be reduced
• The body is likely to be Use fat as a fuel source

It can include fictional training:

• the heart (Especially low to moderate)
• Resistance training
• Hiit Training Training (HIIT)

Possible benefits of training on an empty stomach

1. Increase fat oxidation

The heart may enhance fasting Use fat as a fuel source. A 2016 study was published in British Magazine for Nutrition I found it The oxidation of fat during the exercise was much higher Compared to the State of the Federal Reserve (Schoenfeld et al., 2014).

However, this does not necessarily translate into greater fat loss over time – fair energy balance is still the most important factor.

2. Improving insulin sensitivity

Some studies indicate that fictional training may improve Insulin sensitivity Glucose regulation, especially in individuals with insulin resistance or metabolic syndrome (VAN Proeyen et al., 2010.

3. Comfort and the formation of habit

Before breakfast can be easier for people who have crowded tables and may support User formation By removing the need to plan or digest a meal in advance.

Possible disadvantages of fasting training

1. Low exercise performance

For many individuals, Glycogen depletion In a silent case it can lead to:

• Decrease
• Reduced power output
• Low training intensity

This is especially important for High -density or long -term sessions.

2. Increase the breakdown of muscle protein

Without the availability of amino acids from food, fictional training can be increased – especially resistance training – Muscle protein demolish (Tipton et al., 2001). Over time, this might hinder muscles or growth.

To alleviate this, some experts recommend consumption 10-15 g is essential amino acids or Small a small protein Before fasting the resistance training.

3. A greater effort

You may feel fasting Self -hardWhich can affect consistency, especially in beginners.

Federal Federal Reserve Training for Losing Fat: What the research says

Long -term fat loss

Despite the high fat oxidation during fasting sessions, the total fat loss over time It is not very different Between cases of fasting and nutrition when calories are matched.

Main study:
Schoenfeld Bj Et al. (2014) I conducted a random experience comparing air training and feeding. After 4 weeks, Both groups have lost similar quantities of fat.

Conclusion: Feexious training may affect Use fuel during exercisebut It is not the total body loss in the bodyUnless it is associated with calories deficit.

Who may benefit from fasting training?

• Athletes tolerance On low -density runs for meticulous adaptation
• Individuals who target fat loss Those who feel comfortable without food
• Intermittent Maintain consistency with morning exercises
• Advanced trainees Fuel division experience

Who should avoid fasting?

• Beginners or individuals with weight loss
• Those who focused on Muscle enlargement or strength gains
• People with Low blood sugar sensitivity Or vulnerable to dizziness/fainting
• High -density athletes athletes You need the resulting peak

Tips for safe and effective training

1. Hydrat first (Water, black coffee or electrolytes)
2. Use sample training for low to moderate heart disease
3. For strength exercises, keep in mind Eaas or BCAAS before training
4. Monitoring signs Dizziness, fatigue, or low performance
5. Eat a balanced recovery meal after exercise (Including protein + carbohydrates)

conclusion

Both empty stomach training Advantages and restrictions. Although it can enhance oxidation of fats and metabolic elasticity in some individuals, it may also be that Settlement performance or muscle preservationEspecially during intense or resistance -based training.

In the end, the effectiveness of fictional training depends on:

• Goals (Losing fat versus muscle profit)
• Personal comfort
• Training method
• Total energy and eating large nutrients

There is no one answer to everyone. The best approach is the approach that supports your consistency, health and performance – whether it is fasting or feeding.

Reference

1. Schoenfeld BJ, and others. Changes of body composition associated with non -fasting aerobic exercises. J int instrux nutr. 2014; 11: 54.
2. Van Proeyen K, et al. Training in the case of fasting improves glucose tolerance during a fat -rich diet. J Physiol. 2010; 588 (PT 21): 4289–4302. https://doi.org/10.1113/jPhysiol/2010.196493
3. Tipton KD, and others. The timing of swallowing the amino acids carbohydrates changes the anabolic response to the muscles to the practice of resistance. AM J Physiol Endocrinol Metab. 2001; 281 (2): E197 – E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197
4. The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.