Exercise on an empty stomach in the morning means that there is no food in the stomach and no free matter to provide energy during exercise. At this time, in order to maintain movement, the body must decompose existing substances and rely on the energy released by the break of chemical bonds. Don't think that at this time, the body will break down fat. From the energy level, the density of fat is three times that of muscle, and it is more difficult to decompose than muscle. The ratio of decomposition rate is about 1:3. The more muscle breaks down, the less physical strength you have. However, muscles burn calories quickly. If the substance that consumes calories quickly is burned, the effect of reducing fat will be greatly reduced, and the speed of muscle synthesis will be far less than that of fat.

Eat 30-40g high-quality protein, that is, egg white, half an hour before running, and jog for 40-50 minutes continuously. There is little point in running less.