Health and Nutrition

Fasting Physical Exercises

Do you usually train fasting? Some people adopt this habit in order to increase fat burning. Others therefore train early and do not like to have breakfast as soon as they wake up.

It is known that after prolonged fasting, carbohydrate stores are reduced, with increased fat metabolism. With that in mind, some people began to exercise fasting to increase lipid utilization. This practice for fat loss, however, is highly questionable.

In fact, during fasting fat is made available for burning and energy supply. This process, however, is limited. At some point (which depends on the mode, intensity and timing of the activity) the body begins to use muscle mass to provide energy to the body. Studies even show that people who train on an empty stomach burn more muscle than stored fat (STRENGHT ND CONDIOTIONING JOURNAL). According to author Brad Shoenfeld, those who practice this practice have about 10% of the calories burned from proteins that are used by the body to gain muscle mass. This occurs when the person is fasting for a long time. The hormone cortisol (catabolic hormone) is released, inhibiting fat burning and causing the body to use muscle mass for energy. During exercise, increased energy expenditure induces a metabolic change. If the practitioner has not eaten for a long time, the blood glucose drops, causing the body to recruit protein as a source of energy.

Another important factor about fasting training is the controversy between lipolysis and fat oxidation. During moderate to high intensity exercise, there is a greater breakdown of fat molecules. Not all, however, are oxidized and are deposited again in the body. In addition, half of these molecules actually come from the muscle itself, from regions that do not interfere with the silhouette.

The currency of the human body, when awake, is glucose. If the body does not detect the intake of any food in the prolonged resting phase, it will look for nutrients in the deposits, ie prolonged adipose tissue. With that in mind, it would be correct to say that fasting training consumes all the stored love handles, right? WRONG! At some point, there will be a normal, physiological understanding that it is difficult to find food. Therefore, the energy reserves, which are the fats, are now spared and the muscles (proteins) are recruited for the energy production process. This principle is a perfect definition of a fake thin, lightweight but very flabby people.

Protein consumption is designed for emergency use. Prolonged use can overload the kidneys and liver throughout the metabolic process of the muscle while performing exercise. Fasting activity also brings discomfort. Dizziness, nausea and vomiting may occur during exercise. Not to mention weakness and falling yields. For all this, eating before physical activity has many more advantages than not eating. 

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