When it comes time to take their major exams, you really have to treat them as a top class athlete. They need to eat the right foods, have the right mental attitude and let their body rest when it needs to leading up to their exams. These simple things can make all the difference to their mental clarity and performance…. [Read More]
Some people find fasting for 24hrs extremely difficult, but there are a number of things you can do to help control those hunger pains and make fasting a little more tolerable.
I have to say, one of the most frequently-asked questions that I get asked, is should you exercise on an empty stomach (fasted) to increase fat loss.
And although the science is quite complicated, the answer is quite simply YES.
Training first thing in the morning on an empty stomach or fasted state does increase fat burning (the commonly quoted stat is that it is 300% greater).
The reason fat loss is increased at that time of day is due to your low blood sugar. Because your blood sugar is at it’s very lowest (after fasting all night), training at this time will force your body to rely more on body fat than on blood sugar to fuel activity. It will boost fat burning hormones like HGH and adrenaline levels and it will give your body no choice, but to use fat for fuel (since you have very little “food energy” in your system).
The only drawback of this method is that protein (as is found in muscles) can be converted into glucose to fuel activity as well. This then causes minor muscle loss but if express fat loss is your goal, then even if you do sacrifice a little bit of muscle using this strategy, it’s well worth the trade off because you’ll simply burn a lot more fat.
Ride the post workout fat burning wave
If weight loss is your goal, then make sure you eat between 30 & 60 minutes after exercise. Immediately feeding your muscles and your body after workouts will definitely burn up and store the food and calories at a much faster rate because of insulin levels and sensitivity.
Although eating directly after a workout is a healthy choice, it’s not the best choice for emergency fat loss and cleansing.
However If your goal was to gain muscle or you weren’t in a hurry to burn fat, then fueling your body post work out is the perfect option.
WHAT TO DO?
My common-sense solution is, if your primary goal is fat loss and you aren’t too worried about losing a little muscle, go with high-intensity cardio training with some weights first thing in the morning on an empty stomach . High Intensity training has been proven to burn more calories throughout the day over continuous training. So you will probably see increased fat loss, though you may lose a little muscle.
If you can’t do your cardio with intensity first thing in the morning, do it later in the day, preferably 3-4 hours after eating.
So you see you can get very technical about when to train, but getting the most from your training, whether it be cardio or weights, is not just about when you train but also about training consistently and at a high intensity.
Don’t worry I know your busy and I know that every work out is better than no work out so don’t over think it, if you can workout fasted in the morning great, if you can’t then get it done when you can and remember to try and refuel your body early post work out and with the right nutrition.
If you have any questions about working out, nutrition & timing, I’d be happy to help. Just fill in the contact form below.
About the Author:
Dirk Hansen has been a Health & Wellness Professional, Presenter and Writer for over 35 years, featuring both in Australia and the USA.
You can learn more about DirksHealth and what we do by calling 9365 7033 or by posting a comment above.
Yous in health,
I read an Article in the SMH with interest over the weekend “Obesity is the new normal with one in five children overweight or obese” and was not surprised to read that a quote from one of the “health professionals” interviewed stated “My perception was wrong and most of the health professionals got it wrong,” Dr O’Connor said, as unfortunately most people these days accept having a roll of fat around their mid section as normal…. [Read More]
If you desperately want to lose weight, feel healthier, more energetic, and more alive in just 10 days, so that you can keep up with the demands of modern family life…without having to rely on coffee to get you through the day, then this will be the most important email you read this year .
Our 10 Bikini Body 10 Day Emergency Weight Loss Program is a natural, effective, and simple method for ANYONE to finally lose weight, burn fat, and get in shape.… [Read More]
Australia’s Health Tracker, released on July 1st by the Australian Health Policy Collaboration (AHPC) at Victoria University, released a series of detailed report cards examining the health of Australians in relation to chronic diseases and their risk factors.
The report found we are one of the most obese nations in the world, with one in four Australian children ranking as overweight or obese…. [Read More]
Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example, lead a healthy lifestyle and they will likely learn and follow in your footsteps…. [Read More]
With the weather cooling down (significantly), it is very easy to let your daily water consumption drop dangerously low.
But just how important is water in our day to day lives?
You may be surprised to hear that water makes up 50%-60% of our bodies, regulating body temperature, helping our breathing, transporting nutrients, carrying away waste and helping our muscles function. Oh, and you need water far more than food, as after three days without it, you’ll die…. [Read More]
Do you feel you get enough sleep?
I ask because about 28 percent of adults these days report getting six or LESS hours of sleep – every night!
That’s not nearly enough to let your body “do its thing” – so you can wake up feeling refreshed and revitalised, ready to face the day…. [Read More]
Whether you’re already facing bone-density problems like osteoperosis or osteopenia (pre-osteoporosis), or trying to make sure you don’t have these problems later on, regular exercise is one of the most important things you can do for your bones.
Let’s take a look at which kinds of exercise are best at stimulating your osteoblasts and building strong bones…. [Read More]