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To eat or not to eat before you exercise to lose Belly Fat

November 20, 2017

To eat or not to eat before you exercise to lose Belly Fat

Recent studies have concluded it’s better not to eat before you work out, but some experts say there are good reasons for grabbing a snack before you exercise.

To eat or not to eat.

That is the question for many people before they go out and exercise.

Researchers have been trying to answer that query for decades.

The results of a recent study from the American Journal of Physiology – Endocrinology and Metabolism makes a case for not eating. At least for overweight men.

The researchers say that fasting before aerobic exercise results in higher fat burning rates than exercising after eating.
Scientific case study

The Journal of Clinical Endocrinology & Metabolism (JCEM)

Feeding influences adipose tissue responses to exercise in overweight men, eating before exercise will affect the body from using its own body fat as energy scientific case study.

This confirms findings from a similar 2016 study in the British Journal of Nutrition.
British Journal of Nutrition

Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis

Another study from 2013 even qualified the improvement, stating that overnight fasting before exercising (i.e., skipping breakfast) can result in as much as a 20 percent increase in fat burn compared with eating breakfast before a workout.

Science Daily
Lose fat faster before breakfast

Why should you not eat before exercising and what are the benefits from exercising when fasting.

Optimizing Hormones (Fast)

If the fact that Huge Jacked-man practiced intermittent fasting to gain muscle for his latest Wolverine movie isn’t convincing enough, consider this: An empty stomach triggers a cascade of hormonal changes throughout the body that are surprisingly conducive to both building muscle and burning fat.

The fasted state produces two significant effects:

Improved insulin sensitivity. Put very simply, the body releases insulin (a hormone) when we eat to help us absorb the nutrients from our food. The hormone then takes the sugars out of our bloodstream and directs them to the liver, muscles, and fat cells to be used as energy later on. The trouble is that eating too much and too often can make us more resistant to insulin’s effects, and while poor insulin sensitivity ups the risk of heart disease and cancer, it also makes it harder to lose body fat.

Eating less frequently (i.e. fasting more regularly) is one way to help remedy the issue, because it results in the body releasing insulin less often, so we become more sensitive to it—and that makes it easier to lose fat, improves blood flow to muscles, and even curbs the impact of an unhealthy diet.

The second reason a good old-fashioned fast can promote muscle gain and fat loss comes down to growth hormone (GH), a magical elixir of a hormone that helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity.

Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH: One study showed that 24 hours without food increases the male body’s GH production by 2,000 freakin’percent, and 1,300 percent in women. The effect ends when the fast does, which is a compelling reason to fast regularly in order to keep muscle-friendly hormones at their highest levels.

The Journal of Clinical Endocrinology & Metabolism (JCEM) Growth Hormones

We can’t speak of muscle-friendly hormones without bringing up testosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy levels, boosting libido, and even combating depression and heart problems—in both men and women . Fasting alone may not have any effect on testosterone, but there is a surprisingly simple way to produce large amounts of both “T” and growth hormone at the same time, creating an optimal environment for building muscle and torching fat: Exercising while fasted .
The Fast Way to Improve Performance

Exercise, especially intense exercise that uses a lot of muscles (think compound movements like deadlifts and squats) causes a big surge in testosterone—which is why it can make good sense to combine exercise and fasting . Many studies have found that training in a fasted state is a terrific way to build lean mass and boost insulin sensitivity, not just because of the nifty hormonal responses, but also because it makes the body absorb the post-workout meal more efficiently.

In short, fasted training helps to ensure that carbs, protein, and fats go to the right places in the body and are stored only minimally as body fat . Exercising on an empty stomach has been shown to be especially great for fat loss, and it’s even been shown that people who train while fasted become progressively better at burning fat at higher levels of intensity (possibly because of an increase in fat-oxidizing enzymes) .

Not interested in training like a bodybuilder? There are also potential benefits for endurance athletes, since fasted workouts can improve muscle glycogen storage efficiency (say that three times fast!) . What that means, basically, is that running on empty can make the body better at using its energy stores. The occasional fasted training session can improve the quality of “fed” workouts (or races) later on. In a nutshell: When the body learns to exert itself without any food, it gets better at performing when it does have fuel in the tank. Some studies have also shown that fasted workouts can significantly improve endurance athletes’ VO2 Max, which measures a person’s capacity to take in and use oxygen during exercise and is a pretty decent way of measuring someone’s fitness

During fasting the type of water plays a huge benefit on how it hydrates the cells at the cellular level, right type of water (electrolyzed reduced water) will also make your fasting much easier, due to the structure of the water and how it flushes out inflammation after a hard training session. The type of electrolytes also plays a big part in your success when fasting and trying to lose that belly, your base has to be the right type of water take the time watch this short video it will most likely answer a lot of your question, if it makes sense msg us, we can show how you can get samples for free, so you can see for yourself or if you would like more information, no obligations.

Bill & Emily Mabry6A1
Strength and Conditioning Coach/ CMHS


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