So, there’s this idea floating around that hitting the gym on an empty stomach can help you shed some pounds. It all started with the book “Body for Life” by Bill Phillips and Michael D’Ors, which claims that doing 20 minutes of intense cardio without eating first can lead to noticeable results. The authors talk about glycogen, which is basically your body’s energy stash made from glucose that comes from carbs. When you haven’t eaten, your glycogen levels are low, so the theory is that your body will tap into fat for energy during your workout.
Some experts found that active guys burned more fat when they exercised on an empty stomach compared to after breakfast. Plus, they didn’t end up eating more or feeling hungrier throughout the day. But keep in mind, this was a short-term study, so we can’t jump to conclusions about long-term effects.
Sure, working out on an empty stomach can be effective, but it’s not a one-size-fits-all solution for everyone trying to lose weight.
Are there any real perks to exercising on an empty stomach?
A 2011 study by Brad Schoenfeld looked into this and had participants cycle at different intensities for two hours. They did some workouts after eating high-glycemic carbs and some after fasting for 12 to 14 hours. The results showed that during moderate-intensity exercise, fat burning was pretty much the same whether they ate or not.
Is there any downside to working out on an empty stomach?
You’ve got to think about your health when it comes to training since it can be tough on your body. If you start feeling weak, dizzy, or just not up to it, it’s best to stop because you won’t get much out of it. Plus, if you keep working out on an empty stomach for too long, you might hit a wall and stop seeing results because your body gets worn out. Schoenfeld also points out that if you’re trying to build muscle, it’s better to avoid exercising on an empty stomach since your body needs protein for muscle growth and recovery.
For fat burning, high-intensity interval training (HIIT) is a solid strategy. It’s all about alternating between max effort and rest or low-intensity movement, which can help you burn more calories and break down fat. But if you do this on an empty stomach, you might not perform as well.
Overall, working out on an empty stomach isn’t likely to harm your health, and if you feel fine doing it, there aren’t really any major red flags. Still, it’s a good idea to chat with a pro before diving in, because you want to reach your goals without putting your health at risk.
