1. Can you lift weights on an empty stomach?

Yes, it is ok to lift weights on an empty stomach. In a state of fasting, you can do anything, including lifting weights. However, the quality of your training may eventually be affected to some extent, depending on the type of training you are doing, the time you are training and what you ate the day before.

If all you do is mechanical exercise for about 20 minutes, it won't make much difference whether you eat or fast.

But if you train for more than an hour, such as lifting weights, or doing some sports that require certain skills to achieve the correct results (such as squats, hard lifts, etc.). ), all groups should work hard, so it may be good for you to eat something before lifting weights.

When you train, you also need to take this into account. The first thing you do in the morning is fast weight training, which is not a problem, although it may take you several weeks to get used to it. However, if you leave it for the afternoon or evening before training, you probably won't be able to train so hard, lift so much weight or do so many repetitions.

The amount of food eaten the day before will also have an impact. Eating a hearty dinner before fasting and exercise will give you enough energy to finish the exercise. But if you hardly ate anything the day before, you may find it difficult to go all out in the gym.

2. Does rapid weight-bearing training help to lose weight?

Fast weight training can certainly help you lose weight. But it won't help you lose fat faster than the same exercise after a meal. In fact, at least from the perspective of reducing fat, the benefits of fasting exercise are minimal.

Studies do show that fasting weight training is more dependent on fat metabolism than postprandial exercise.

However, over time, your body will adjust the speed of burning fat and carbohydrates. This is why we need to study the effect of several weeks or months of rapid training on fat loss. What happens during the exercise doesn't tell everything.

There are few studies on the long-term effects of fasting on the body. All these show roughly the same thing. Whether it is fasting training or fasting training, the amount of fat lost will not be much different.

As you get thinner, the food you eat (or don't eat) is more important than what you eat in the gym. Use your exercise to gain (or even just maintain) muscles, and use diet to eliminate fat.

As early as 2009, a group of researchers from Jyvaskyla University in Finland did a very simple experiment.

They gathered a group of young people and trained for ten weeks every morning and evening.

The morning training group trains from 7 am to 9 am, and the evening training group trains from 5 pm to 7 pm. Both groups follow exactly the same training plan, including lifting weights 2-3 times a week.

Although the difference of muscle growth did not reach statistical significance, the subjects who trained at night grew faster than those who trained in the morning. In fact, the thigh muscles in the late sleep group increased by an average of 30% compared with the early sleep group.