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Exercising on an empty stomach burns 70% more fat, study finds
Medical Xpress / Nottingham Trent University / ^ | Nov. 8, 2022 | Tommy Slater et al

Posted on 11/10/2022 1:32:35 PM PST by ConservativeMind

Exercising on an empty stomach helped people to burn about 70% more fat than those who exercised two hours after eating, a study found.

Sports scientists also found that the participants—who undertook both fasted and fed exercise in the evening—did not overcompensate for the calories skipped earlier in the day.

While studies have suggested the benefits of exercise could be increased when done in the morning following an overnight fast, the team's own research found that evening exercise, between 4 p.m. and 8 p.m., is the most popular time for people due to other commitments.

Therefore, the researchers designed the study so that participants cycled on an exercise bike at 6:30 p.m. at moderate intensity for 30 minutes, before completing a time trial to cycle as far as they could in 15 minutes.

Participants did this twice on separate days—once after a seven hour fast and once after eating a meal two hours earlier. The researchers also measured how much food participants ate at dinner, after exercising.

The results showed that, similar to exercise after an overnight fast, fasted exercise in the evening increased the amount of fat burned during exercise.

The amount of fat burned during the 30-minute cycle increased by about 70% from 4.5g to 7.7g.

And, while calorie intake at dinner was about 100 kcal greater for those doing fasted exercise, calorie intake over the whole day was on average 440 kcal less, when exercise was performed fasted.

The researchers also found, however, that despite these benefits participants covered slightly less distance during the 15 minute time trial performance, had a lower motivation to exercise and enjoyed the exercise less when done.

(Excerpt) Read more at medicalxpress.com ...


TOPICS: Health/Medicine
KEYWORDS: exercise; weight; weightloss
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To: ConservativeMind

Does this even needs a “study”?

The body always uses carbs floating in blood before it breaks of stored fat in body, for energy. That is less work for the body. If your stomach has been empty for a while, there is less sugar floating in blood for cells to use. Then body is forced to use the stored fat.


21 posted on 11/10/2022 2:30:34 PM PST by entropy12
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To: ConservativeMind

This has been very well-known since the late 1940s...

Another example of the impact of the massive drop in IQ for modern-day scientists as a result of 50 years of total government control of the education process...


22 posted on 11/10/2022 2:36:42 PM PST by SuperLuminal (Where is the next Sam Adams when we so desperatly need him)
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To: ConservativeMind

Want to burn more fat? Instead of exercising in the aerobic zone 6X/week for 30 minutes, do 3X/week for 60 minutes. Same total time exercising, but with more fat burned.

This is because you’ll mostly burn muscle-stored energy for for about the first 20 minutes, then transition to mostly fat-burning between 20 & 40 minutes. So, depending on how efficient your body is at storing energy, you might not get to majority fat-burn at all if doing just 30 minutes. Doing an hour will get you at least 20 minutes where the majority of your energy is being derived from fat.

I got this from Jeff Galloway’s Book on Running. He was an US Olympic athlete in 1972, and was way ahead of his time in designing structured programs to help people train for and complete marathons. He pioneered the walk/run/walk method for people just wanting to say they’d done a marathon, plus also had a series training plans for more ambitious runners.


23 posted on 11/10/2022 2:38:04 PM PST by Be Free (When guns are outlawed, only outlaws will have guns.)
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To: All

I’m on the OMAH diet. One meal An Hour. When I want to lose weight (rarely), I go from a cow a day to a hog a day.


24 posted on 11/10/2022 2:38:38 PM PST by BipolarBob (I was born into this world with nothing . . and I still have most of it .)
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To: BitWielder1

Yes, you can postpone because you have just eaten, and then again because it’s only .25 ounces!


25 posted on 11/10/2022 2:42:02 PM PST by Chicory
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To: jacob k

True, haha


26 posted on 11/10/2022 2:45:34 PM PST by Frank Drebin (And don't ever let me catch you guys in America!)
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To: ConservativeMind

It makes sense.


27 posted on 11/10/2022 2:51:36 PM PST by SaxxonWoods (The only way to secure your own future is to create it yourself.)
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To: Jonny7797

Incorrect!

High protein diet!
At 6’, 170#, 60 y/o male, this means 180+g/ day.

I eat light the night before and fast before mid morning heavy lifting and setting gains in strength every week. AFTER lifting the feast begins with five eggs, meat and a banana, every time, two hours later a 65p protein shake. Muscles are micro torn in heavy lifting and then grow and are repaired with protein and when at rest.

29” jeans
43” chest with abs and the “belt”

to the doubters...I’ll post a pic on my “about page” for three days upon request, but with my face mostly blocked. PM me for this and I’l ping you when completed.


28 posted on 11/10/2022 3:05:17 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: Be Free

comletely agree!
The goo burned off when my runs go from 30 minutes to 50-60 minutes is incredible and FAST.


29 posted on 11/10/2022 3:07:36 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: Jonny7797

...THEN you can post your specs and a pic of your progress =o)


30 posted on 11/10/2022 3:10:23 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: Jonny7797

What happens to body fat when you exercise?
Your muscles first burn through stored glycogen for energy. “After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,” says Dr. Burguera. (If you’re exercising moderately, this takes about an hour.)

https://health.clevelandclinic.org/where-does-body-fat-go-when-you-lose-weight/


31 posted on 11/10/2022 3:22:13 PM PST by Eccl 10:2 (Prov 3:5 --- "Trust in the Lord with all your heart, and lean not on your own understanding")
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To: SheepWhisperer

If you’re on a high protein low carb diet, I suspect you’re in ketosis. If so, you’re burning fat for energy. That’s different.

For those not in ketosis, your body will burn the easiest energy first. Carbs if you have them, protein second, then fat is the last thing you use.

on an empty stomach, meaning no available carbs, protein is used for energy.


32 posted on 11/10/2022 3:38:01 PM PST by Jonny7797
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To: Jonny7797

I did not say low carb, you did.

I’m not ketosis. I eat plenty of complex carbs.
no simple carbs, no wheat/gluten, no refined sugars (except on feast night as a reward), shopping from the outside wall of the grocery store, where the fruits, vegetables, meat and dairy are located.
Been lifting this way for six years.
NOBODY can last 6 straight years of ketosis.
Went from 221 poinds of goo to (currently) 170 pound lean, strong rock.

Those who can, DO
those who can’t, teach.

Again, I’ll post the pic upon request.
I GUARANTEE it will pust nearly all 60 y/o men to shame, but it WILL prove what I’ve claimed.


33 posted on 11/10/2022 3:48:34 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: SheepWhisperer

Not sure what you’re saying then. If you have carbs in your system, your body will use those for energy.

The article said on an empty stomach body burns fat. I said it will burn protein first.


34 posted on 11/10/2022 3:52:47 PM PST by Jonny7797
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To: Jonny7797

...additionally, if your theory held, I should be destroying muscle rather than building, but that’s not happening. The opposite is happening - I’m gaining strentgh and muscle mass weekly.

Are you doing any wieght training? Have you ever weight trained?


35 posted on 11/10/2022 3:53:07 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: SheepWhisperer

That’s not what I’m saying at all. It’s not one or the other.

It’s like taking a step backwards when you train on an empty stomach and you burn muscle for the energy. It all depends on how much you burn. Over time, it could be a net loss of muscle but if you replenish nutrients properly, muscles can grow.

If you’re gaining real muscle weekly as a natural bodybuilder, I’d say you have the genetics of a world class champion unless of course you just started lifting. Noob gains are amazing but even at 60, most men cant build muscle weekly Most are lucky to put on 5 pounds of muscle in a year and that comes with 5 to 10 pounds of fat.


36 posted on 11/10/2022 4:05:57 PM PST by Jonny7797
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To: Jonny7797

your staement was that to weight train on an empty stomach burns muscle. Not true.

Cardio on an empty stomach first burns the blood sugar, then taps stored fat to convert to blood sugar.

Two diffent topics.

First, all this is based upon a fast metabolism. This is acheived well by eating many small meals throughout the day. The fast the late evening night before and right before morning workout is an intemittant fast and not ketosis. Eating complex carbs doesn’t lead to ketosis. Ketotis is very trending lately, but is a fad, plain and simple. It is mostly a lame attmept to avoid lifting weights, or getting out and sweating. Every person in my gym who lifts heavy and progessively heavier wieghts to challenge their body is the healthiest body. THEY DON’T have back issues, bone density issues, sleep issues (unless they are over training) and generally do not need Rx, or have diabetes, heart/blood pressure issues etc.

Protein is THE key in it all.
We’re not even getting into macros here.

You CAN heavy lift with no protein in your stomach, but you must feed those muscles well after tapping into them as they repair from the tears to the muscles cells.

I don’t want food in my gut while I’m on a decline bench with a 55# dumbell on my upper chest as I do two sets of crunches, twelve reps each...and another two sets later. Just as no half/full marathon runner wants food in thier gut sloshing around while they endure 2-5 hours of running.

After the gym, protein and more protein.
After the run, half marathon, bananas and oranges and a nice thick chocolate ship cookie and plenty of water, then protein.


37 posted on 11/10/2022 4:13:40 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: Jonny7797

Strength gains are obvious.

two shoulder surgeries to revisit arthritis induced tendon injury have set me back twice. I can’t change that. HOWEVER, I am growing in strength and size. Strength is observable in weight and reps. Size, I don’t get all into tape measures but it’s there also. Testosterone is that of a 32 year old, naturally, also from weight training.

Kindly stop knocking down what you don’t know and don’t DO yourself.

Proof of the claim is in the photo.
Simply ask.
...then post yours


38 posted on 11/10/2022 4:19:23 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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To: SheepWhisperer

Agree to disagree.

Let me know when you’re doing flat bench DB presses with 120’s for 3 sets of 8, and we will talk again. :-)


39 posted on 11/10/2022 4:19:47 PM PST by Jonny7797
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To: Jonny7797

bench 120 for 8 reps?
You’re kidding, right?
I’m 160 on INCLINE!

Let me see your photo of your body which does this (you won’t, because you don’t and can’t) and I’ll post mine.

There is the bet.

Post your pic which substantiates your accomplishments
I’ll post mine

We’ll let the posters decide who knows what they’re talking about

That’s the wager
Ante up!


40 posted on 11/10/2022 4:27:57 PM PST by SheepWhisperer ("Stone is heavy and sand a burden, but the provocations of a fool are heavier than both" PRO 27:3)
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