Can fasting exercise really lose fat? Is it good to exercise on an empty stomach?

How to lose fat by exercising on an empty stomach? I believe that this question has been bothering you for a long time, everything has its two sides, good or bad, so the question of fasting exercise should be whether it is good or not according to your personal situation and body type goals. <>

If you want to lose fat, fasting exercises work very well. The first is fasting exercise in the morning, after a night of fasting, the glycogen level in the body is relatively low, at this time you do exercise, such as aerobic exercise, which is equivalent to forcing your body to mobilize fat to provide energy. From this point of view, the fat burning effect is very good.

The second is on an empty stomach, of course, it doesn't have to be an empty stomach in the morning, of course, an empty stomach in the morning is still better than other times. When your insulin level is relatively low, if you go to exercise, especially more strenuous exercise, it can induce a large amount of growth hormone secretion, as we all know, growth hormone can help you burn fat to a large extent, from these two perspectives, fasting exercise is very good for fat burning.

So does fasting exercise lead to muscle loss? It should be noted that fasting exercise mostly consumes glycogen in the muscles, rather than dissolving muscle fibers. <>

Many people who want to lose fat, especially girls, how to lose thighs and how to lose legs, even if there is a little muscle loss, it is not a bad thing for girls, and the loss of muscle is very small.

What if you're worried about muscle breakdown? Then you can supplement a little BCAA before or during exercise, BCAA is an amino acid necessary for the human body to gain weight, before or during exercise can make your body not break down muscle, without BCAA you can drink a little protein powder or eat a little egg white, it doesn't matter, the important thing is that if you want to lose fat, don't eat high-carbohydrate foods and drinks before and after exercise.

If you want to lose fat, don't exercise for too long, it's best not to exceed 45 minutes, and it's best to control it to about 30 minutes to prevent the secretion of sebum layer from being too high, resulting in excessive muscle breakdown.

It is not recommended to do high-intensity training for the purpose of building muscle on an empty stomach, as it may damage your muscles more.

The so-called fasting exercise, whether it is fasting at night or fasting in the morning, does not mean not eating, but reversing the order, putting breakfast or dinner after exercise, the advantage is that after exercise, our muscles are very sensitive to nutrition, and the nutrition after eating will be distributed to the muscles rather than fat. <>

Now do you understand the effect of fasting exercise on fat loss?

Exercising on an empty stomach can really reduce fat. If it is half an hour or an hour of exercise, it is good for the body, and if it is done on an empty stomach for a long time, it will not be good for the body, and it will also have a destructive effect on the body function.

It's true, fasting exercise is good, exercising on an empty stomach, the effect is more obvious, the human body will be lighter, and it is easier to train.

The first point is fasting exercise, of course, you can lose fat, you can quickly metabolize body calories during exercise, and then let the fat lose quickly, the second point fasting exercise is very good, but do not do strenuous exercise, you can jog, such an action can metabolize fat.

Although the effect of fasting exercise will be better, it is easy to exercise to lower blood sugar, which varies from person to person. It is not recommended to take too long or too strong.

Long-distance fitness running can improve the function of the respiratory system and cardiovascular system Scientific practice has confirmed that long, rhythmic and long breathing can make the human body breathe a large amount of oxygen, and if the amount of oxygen absorbed exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells.

1If you exercise after eating food, your body will release insulin to store energy that enters the bloodstream, preventing fat from being released and burned.

2. Arrange 20 test subjects for a 30-day experiment, 1Jogging 3 times a week for 60 minutes each time, 2Control heart rate at 70% of the maximum heart rate,3Reduce energy intake by 500 kcal per day.

The exercise and diet plans were the same for all participants, with the only difference being that the non-fasting group drank a sports drink before exercising, while the fasting group waited until the exercise was over.

In this way, a comparison can be obtained more objectively.

3 The results of the study showed that after 30 days of testing, both groups lost weight. However, the researchers found that there was no big difference between the two groups in terms of weight, waist circumference, fat mass, muscle mass, body fat percentage, or BMI.

4 Studies showed that 20 obese people were divided into two groups for six weeks of high-intensity interval training, and the ladies sprinted on the bike for 60 seconds, then rested for 60 seconds, and finished after 10 cycles.

The results showed little or no difference in the effectiveness of high-intensity interval training between the two groups, regardless of whether you exercised on a full or fasting stomach.

Therefore, the effect of interval training on an empty stomach is no different from that of a non-fasting body.

Due to the lack of glycogen stores during fasting exercise, fat and protein will accelerate the decomposition of energy, fat burning and muscle loss at the same time, which is not a good thing, long-term muscle loss means a decrease in basal metabolic rate! Training in a hungry state is prone to hypoglycemia and increases the fatigue of the human body, which directly affects the training effect. For example, you can only run 5 kilometers on an empty stomach, and you can run 10 kilometers with something to eat before running, so that the training effect is very affected, and the fasting method will gradually reduce the metabolic rate, resulting in a fat-prone physique.

Exercising at any time increases caloric expenditure and helps, and exercising on an empty stomach in the morning certainly helps. However, exercising on an empty stomach in the morning does not burn more calories than at other times.

When people exercise on an empty stomach, the free fatty acids in the blood will increase significantly, and excessive catabolism of fatty acids will cause poisons that damage the heart muscle, causing arrhythmia and even leading to sudden death.

Therefore, before exercising on an empty stomach, you should drink a glass of milk or eat some pastries, which can replenish the energy of sugars and reduce the metabolism of free fatty acids. In particular, people over the age of 50 are at greater risk because they are less able to use free fatty acids than younger people.

The same is true for young people, don't fall into the mistake of rushing to exercise without eating in order to lose more fat on an empty stomach, which may lead to the danger of life, especially for women who are in a hurry, and should immediately correct this wrong way of exercising.

In scientific research, it is generally believed that fasting exercise does not significantly improve the effect of thinness. Exercising on an empty stomach can indeed make the body enter a fat-burning state faster, but at the same time, it is also easy to bring people vomiting, dizziness and other physical discomforts, and even cause metabolic disorders.

Therefore, if you want to achieve the best results through exercise, you must first follow the scientific methods and principles, that is, a balanced diet and controlled exercise. Moderate exercise can accelerate metabolism, increase basal metabolic rate, and strengthen muscles, thereby burning calories and fat.

In short, when exercising, you should determine a reasonable amount and time of exercise according to your body and life habits, and avoid excessive exercise or fasting exercise. At the same time, reasonable nutrition and regular work and rest are also important factors in maintaining figure, and it is necessary to gradually adjust and change living habits.

The question of the better effect of fasting exercise** is not supported by clear scientific evidence in the world. Some studies have shown that exercising on an empty stomach may cause uncomfortable symptoms such as physical fatigue, dizziness, nausea, and even increase the risk of sports injuries. In addition, exercising on an empty stomach may cause the body to lack energy, which can affect the effectiveness of exercise and physical health.

In contrast, some closed studies have shown that proper dietary intake can provide enough energy to help the body exercise better, resulting in better results. In addition, proper dietary intake can help the body maintain normal metabolic levels and promote good health.

That said, exercising on an empty stomach in the morning is a popular form of exercise for many people, who think that fasting exercise fat breakdown activities may speed up. Fasting exercise is due to the consumption of blood sugar and glycogen levels throughout the night, so the body may mobilize fat. Exercise is good for the human body, mainly for the respiratory system and circulatory system.

In addition, it also has a good health-promoting effect on the musculoskeletal system. Exercising slowly is also a great help for the digestive system. However, exercising on an empty stomach in the morning is not good for blood sugar, especially for patients with a risk of hypoglycemia, such as endocrine tumors of the pancreas, diabetes, these patients are prone to hypoglycemia in the morning, and the risk of hypoglycemia increases greatly after exercise, so it is not recommended for this part of the people to exercise on an empty stomach in the morning.

Exercising on an empty stomach is generally better, but it also has certain drawbacks.

Generally, exercising on an empty stomach in the morning can speed up the blood circulation in the body, and at the same time, it can also speed up the burning of fat or calories, so as to achieve the best or the effect of appearing, and it can also play a good role in cardiopulmonary function, and it needs to be adhered to for a long time to achieve good improvement results. However, if your physique is weak and your physique is relatively poor, fasting exercise is likely to consume a lot of energy in the body, and blood sugar will be low, which will cause dizziness, headache or paroxysmal vertigo, and in severe cases, fainting may occur, which is also not good for your health. Therefore, it is best to choose whether you can exercise on an empty stomach according to your own situation, and you must master the correct method or strength when exercising, and at the same time, you also need to control the time, which generally needs to be controlled in about 40 minutes, so that the effect of exercise can be improved.

In the process of exercising, a lot of water in the body will be consumed, and you need to drink some warm water in time to replenish water in time and avoid dehydration. You also need to change your clothes in time after exercising, because sweat secretion will occur during the workout, and not changing your clothes in time will lead to a stuffy environment and will also induce the occurrence of diseases.

Exercising** on an empty stomach doesn't work any better. The misconception is that when the blood sugar is lower on an empty stomach, it will burn fat faster when exercising, so that it can use fat function faster and more, and will achieve better results. But in the end, the effect of exercise is determined by the total energy expenditure, sugar is the main energy supply substance of the body's central system, and blood sugar will be significantly reduced on an empty stomach.

Therefore, due to the low level of blood sugar during fasting exercise, the excitability of the central nervous system of the body will be reduced first, making it difficult for the body to complete long-term moderate-intensity exercise, which will eventually lead to a decrease in the total amount of exercise, and the total energy consumed by the body is less than when it is not fasting, so the effect will not be good. In addition, some obese people will also have blood sugar regulation disorders, and exercising on an empty stomach is likely to increase their risk of hypoglycemia and increase their risk of sports injuries.

1.Exercising on an empty stomach is not good for your health, and it is not good for you. Because the human body is in the moment of vigorous metabolism during exercise, at this time the energy consumption increases, if you exercise for a long time on an empty stomach, it will cause insufficient liver glycogen storage, a large amount of blood sugar consumption, and can not be replenished in time, in this case, the blood sugar concentration will decrease rapidly, which can easily lead to hypoglycemia, and may produce dizziness, palpitation, black eyes and other symptoms.

2.Do not run on an empty stomach or on a full stomach (full meal). If you have an empty stomach, you will not be able to have energy, and if you have a full stomach, you will have to concentrate blood in the digestive tube, and strenuous exercise will be bad for your health.

3.For an early morning run, it's a good idea to drink some sports drink that helps digestion and replenish energy about 30 minutes in advance, or eat a few biscuits, a slice of bread, a glass of milk, a banana or an apple.

4.Running in the evening, it should be at least 1 hour after dinner, dinner should not be too full, light coarse grain porridge, vegetables, fruits, five minutes full.

I don't agree with the methods of the above.,Actually, it depends on how important ** is to you...

First of all, I don't advocate this kind of fasting** because it can damage the body, but if you want to achieve a certain requirement or purpose in the short term, you need to do so**, it is not unavoidable. Because of fasting**, first you don't take it, and then a lot of exercise will consume a lot. This one in and one out, fat will naturally be consumed.

In fact, the most important thing is perseverance, with perseverance, in fact, nothing else is a problem, just like me, I have been hungry for a long time, I often starve myself at every turn, and will exercise a lot to achieve the need to consume calories, and will achieve good results in a short period of time, but what is needed is to adhere to and improve the diet.

Let's put it this way, the method that LZ said can only solve for a while, but if you want to maintain it for a long time, you still have to exercise ** with a reasonable diet.