Fasted training: an effective method or more nonsense?

Training on an empty stomach is a really frequent and with the onset of summer also very topical topic. Just turn on Instagram and you'll immediately be bombarded with dozens of photos from people trying to get in shape by working out on an empty stomach in the morning.

Personally, I can't imagine being able to perform at my peak performance in a workout without any food (and therefore energy). So I started to investigate more thoroughly the benefits and negatives of training on an empty stomach, and I've been thinking about theI would like to share with you the results of my search and testing in the following article.

The importance of fasted training

Before we start comparing the positives and negatives of this type of training, it would be good to know what is theThe importance of training before breakfast and how it differs from the classic training in the evening.

This idea was first suggested by Bill Phillipsa respected entrepreneur and author of a number of publications on fitness, supplementation and nutrition, who based on research showing better fat loss with fasted training.

In layman's terms, if you train on an empty stomach, your body will use stored fat as an energy source. Unfortunately, there are two sides to every coin, which is why exercising on an empty stomach isn't as amazing as it might seem.

Benefits of training on an empty stomach

First of all, we should look at the benefits of training on an empty stomach. The most important thing that makes fasted cardio popular above allm competitive bodybuilders, is the increase in basal metabolic rate. Unfortunately, this effect is not supported by any scientific studies, so we will not discuss it further.

Let's rather look only at the proven ones.

Perfectly prepare you for the start of the day

Another unquestionable advantage of exercising every morning is that you will build up a consistency and habit that will wake you up well and make you feel better. If you're used to exercising in the evening, you'll suddenly be done with your workout, and you'll still have a whole day, which can evoke a good mood and reduce morning stress through increased endorphin production.

You will become more disciplined

When you don't sit for half an hour over a hot cup of coffee in the morning, but go to the boardyou'll build a discipline that you'll appreciate when the going gets tough. It's not good to think of training as an obligation you have to do to lose weight, but as a kind of fun and preparation for the new day.

You will increase the regularity of your workouts

Although you probably know, how many times a week you should exercise, you're more likely to skip evening workouts because you're tired from work. If you work out in the morning, you'll avoid this problem and feel good all day that you're done for the day.

Disadvantages of fasted training

Most of you, after reading the previous paragraphs, have probably are under the impression that cardio or hiit training on an empty stomach is a great way to start the day. However, as is usually the case, it has its drawbacks. So let's take a look at them too.

In total, you'll burn fewer calories than a post-meal workout

This is where the first problem comes in. By training on an empty stomach alone, you burn a total ofyou'll burn fewer calories over the course of the day than you would by training after a meal.

Since this is a rather controversial statement, it is worth backing up with some scientific study here.

For example. conducted in 2011where Paoli and his team found that during the training session itself, although the group of subjects observed training on an empty stomach burned moremore calories, but over the next 24 hours, the subjects who did the same workout after breakfast burned fat better.

You put yourself at a higher risk of losing muscle mass

A hormone called cortisol plays a key role in muscle loss. This is released in response to an individual's dependence on energy, and during training it is supposed to mobilize stored fat and convert it into usable fuel for the muscles. If you train on an empty stomach, your cortisol levels will rise rapidly and it will take a long time to get back to normal after your workout. So if you're all about building muscle mass, cardio or hiit training on an empty stomach is not the right choice.

If you're wondering how your body's hormones should function throughout the day, definitely check out this short and simple video by Ales Lamka, who talks not only about cortisol, but also testosterone, growth hormone, adrenaline and even insulin:

What about supplementation during fasted training?

Supplementation can either help you a lot or hurt you a lot during fasted training, so it would be good to get a quick idea of which supplements are suitable and which ones to avoid.

Which supplements are worth taking?

Personally, I consider amino acids to be the most important supplements to take before morning cardio, as they should prevent catabolism and protect muscle mass. You can use both BCAAs and glutamine, which you can read about on our website read more.

From my own experience I would recommend mixing 5g of BCAA Synergy and 5g of glutamine before fasted cardio.

Which supplements to avoid?

It's definitely not a good idea to use stimulants before your morning cardio - including coffee, which can give you heartburn and even risk stomach problems.

Save the pre-workouts for a proper afternoon workout at the gym.

Why do top bodybuilders train on an empty stomach?

I'm sure you've seen posts on various social media sites by professionalof bodybuilders who get up at 5am to get their required dose of cardio.

But it's worth pointing out here that these athletes use substances that avoid all possible negative effectsm of training with an empty stomach - cortisol is suppressed by anabolics, while clenbuterol or triiodothyronine can remedy the decreased functioning of the metabolism.

TIP: What effect does marijuana have on exercise?

Conclusion

If you are trying to get rid of excess fat, the ratio of calories expended to calories in, where calories expended must predominate, plays a key role in the process. When you follow this premise, you will lose weight. Whether you include cardio or hiit in the morning on an empty stomach or in the evening before bed is ultimately irrelevant.

If you have any questions about morning cardio or fat burning, feel free to ask in the comments. You can also let us know what your experience with this type of workout has been and what you think of it.