Pymlasty exercise is one of the frequently discussed weight loss strategies. Many people believe that training without food in the stomach helps to burn fat faster. Others say it may have a negative effect on performance and muscle mass.Where is the truth?Let's look at the benefits, risks and to whom an emptying exercise can really help.
Effect on an empty stomach - yes or no?
Employment exercise means to perform physical activity without prior food intake, usually in the morning after waking up. The body is at that time when the glycogen stores are depleted from the previous day. As a result, the organism can use fats more as a source of energy.
Advantages of emptying exercise
1. Increased fat burning
Some studies have shown that fasting training can lead to a higher proportion of fat from fat. This can be advantageous if the goal is to reduce subcutaneous fat.
2. Improving insulin sensitivity
Fasting training can improve metabolic flexibility and insulin sensitivity, which is important for the efficient use of energy and weight control.
3. Better adaptation to endurance load
For endurance athletes, an occasional emptying training method may be an emptying method that improves the ability of the body to burn fat during prolonged performance.
Risks and disadvantages
1. Reduced power
Without food, you may feel lower energy, weakness or dizziness, reducing the quality of training. This is especially true for intensive or strength training.
2. The risk of muscle loss
If you train on an empty stomach, the body can also reach for muscle proteins as a source of energy, especially if you do not receive enough protein during the day or in a calorie deficit.
3. Increased stress hormone (cortisol)
Morning training without food can increase cortisol levels, which may disrupt hormonal balance, immunity and regeneration in the long term.
Who should consider fasting exercise?
Experienced exercisers who know their body and can control the intensity of training.
People who focus on mild cardio (fast walking, easy running) and want to optimize fat burning.
Those who train in the morning and do not have time for breakfast, but plan to put food right after training.
Who is not recommended on an empty stomach?
Beginners who may lack energy and may demotivate them.
People with low blood pressure, hypoglycaemia or sensitivity to changes in sugar levels.
Those who do strength training or HIIT where you need to have enough fast energy.
Persons with food intake disorders - for them, an empty stomach exercise may be mentally and physically risky.
How to exercise fasting?
If you decide to try on an empty stomach training, follow the following principles:
Start with a light cardio - fast walking, bike or low -intensity run.
Take a fat burner before training if your goal and health allow it (eg caffeine or L-carnitine).
Hydrate - fasting is dehydrated, so do not forget enough water.
After training, eat - supplement the proteins and carbohydrates no later than an hour after exercise for better regeneration.
Alternative: Training after a light meal
If you do not like the training, try a compromise - for example, have a small meal with protein and a little carbohydrate 30-60 minutes before exercise (eg protein drink or banana with Greek yogurt). This way you will have enough energy and at the same time you can burn fat effectively.
Conclusion: Yes or no?
The fasting exercise has its place, especially when it comes to low-intensive cardio-aimed at fat burning. However, it is better to train with food for strength training or more demanding performance. The most important thing is to listen to your own body, follow the results and customize the mode according to what works best for you.
