Is working out right after a good night's sleep a method you've considered? If doing this burned additional fat, would you consider doing it? I am going to talk about the advantages of doing exercise on an empty stomach in the morning. To summarize, certain research indicates that fasted cardio and sometimes fasted exercises trigger additional elimination of fat. Some people think, though, that when workouts are performed without eating, the intensity level goes down and the exercise does not work as well at burning fat. Even other people say that exercise on empty stomach actually causes a decrease in muscle mass. So, what is the truth?
Benefits
The basic reason people give for doing morning cardio is that you will eliminate more fat more quickly because your body is working with lowered glycogen or carb levels. You might have heard fitness experts state that you have to workout for 20 minutes prior to burning any fat during a cardio exercise. The reason for this is the same. By eating prior to working out, your body will be saturated with glycogen, which means you will have to work out for a longer period of time before you can burn any fat. This idea works for all workouts, not just morning cardio. If you do cardio exercises or weight lifting after fasting (going between 3 and 4 hours between meals) you will receive the same fat elimination advantages. In principle, working out in the morning will give you the greatest benefits because your body will have used all its glycogen over night.
Exercise
Drawbacks
As in all other situations, I do not think any rule applies 100% of the time. Many people will have some basic queries when it comes to whether or not fasted cardio works. Certain people think that no matter if you are burning fat or glycogen, you will lose weight because you are burning calories. The basic formula for dropping weight is to use more calories than you consume. So, fasted cardio is not going to give you better results than any other exercise. Other people think that glycogen does not lessen when you are asleep. They wonder if the body is able to use glycogen when it is asleep and not in motion.
Moreover, certain people are not able to work out effectively after just getting up. This can be a huge problem when motivating someone to do the workout. Right after the birth of my child, I did not do morning cardio for a long time because my body wanted more sleep. After all this time, I still do not lift weights when I first get up. I do not feel like I have enough time to prepare my body properly to lift. I can perform cardio more readily since I get a nice warm-up from taking my dog for a walk around the neighborhood.
Myths
A couple of myths concerning fasted workouts must be addressed. One of the myths is that you will not be able to work out intensely if you have not eaten. You need to work out intensely in order to get EPOC and to burn additional calories after the workout is over. HIIT or high intensity interval training addresses this important issue. In my own experience, I run as quickly in a fasted state as I do after I eat in the evening. I do not alter how hard I work, even when I am on an intermittent fast. Some people even think that working out in a fasted state actually results in a more intense exercise because the body goes into emergency mode. Basically, the body shifts into a higher gear to give you the additional energy you need to complete the exercise.
The other myth that needs to be addressed is that you might lose muscle mass. This is a total falsehood as far as I'm concerned. A lot of people consume extra carbs and protein to give their bodies the necessary elements to develop muscles. But, these people generally eat all the time, so they are never in a position to workout without having eaten. But, you do not have to eat the way these bodybuilders do before exercising. If you eat properly throughout the day and keep lifting progressively heavier weight, your muscle mass will not decrease. If you find that you are unable to drop weight and you are unable to lift as much as you used to, you might be losing muscle. But, this is probably a result of dropping pounds too quickly and not a result of doing morning cardio or working out in a fasted state.
Fasted Workouts
I believe that research has yet to establish the validity of working out in a fasted state or fasted cardio, but there is no harm in giving exercise on empty stomach a shot. You could accelerate the rate at which you burn fat. Even if it doesn't speed up, you will still burn the same number of calories you would have if you worked out at another time. Your exercises will not be any less intense, and you will not decrease your muscle mass. I just started doing cardio on empty stomach like I used to do. I am very pleased to begin my day this way.
About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips. Read more about performing morning cardio and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time. http://www.notyouraveragefitnesstips.com.
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