What is the first thing you do when you get up early in the morning?
I believe that most people will choose to eat breakfast on an empty stomach except dawn, but friends who lose weight may have another choice: running on an empty stomach.
Scientists have confirmed that fasting training can improve the utilization rate of fat as fuel. In other words, morning exercise on an empty stomach can consume more fat!
When the body does not eat within 6~ 12 hours, it reaches an "empty stomach" state. Every morning before eating, you are on an empty stomach.
If you do morning exercises directly at this time, whether it is anaerobic endurance training such as running or muscle strength training, you will burn more fat than usual.
But there is a problem. Many people are hungry and weak in the morning. If long-term morning exercise is a test of willpower, it may also cause hypoglycemia.
So, if you are such a person, you might as well supplement some protein foods (such as eggs, nuts, etc.) before morning exercise. Carbohydrate food is not good for reducing fat and is not recommended.
In addition, it is suggested that the time of morning exercise should be controlled between 15~60 minutes, which will have a stronger and healthier fat-reducing effect. For example, after warming up for five minutes, jog for 40 minutes, and do 2-4 sets of self-weight training such as push-ups and squats.
This is a good training program, which helps to burn fat and improve muscle strength.
Take a bath after morning exercise, have breakfast before going to work, and you will be full of energy all day ~
Many dieters always support running on an empty stomach for several reasons:
1, just got up and was in hypoglycemia. At this time, the running body will burn fat instead of burning sugar to generate heat;
2, eating will make the body secrete insulin, insulin will hinder fat decomposition, eating breakfast before running will reduce fat burning.
3. Morning running can increase metabolism and burn more calories all day.
Many research reports support the above view that aerobic exercise on an empty stomach can indeed burn more fat.
According to the report of casas State University, if you do aerobic exercise without eating for 12 hours, 67% of your energy comes from fat, which is really higher than only 50% after eating.
However, running on an empty stomach also has some negative effects;
First of all, running on an empty stomach not only increases fat consumption, but also burns some muscles. It is not necessarily a good choice for friends who want to gain muscle.
In addition, if you take a day as a unit of time, the fat burned by running on an empty stomach is actually similar to that after meals. Our bodies are actually very smart. If you burn more fat in the morning, you will burn less at other times of the day.
The male god coach believes that you should look at the influence of sports from a macro perspective. Running on an empty stomach can burn more fat during exercise, but the effect is not significant in one day. Therefore, it is suggested that you eat some carbohydrates before doing aerobic exercise, or choose to do HIIT.