There was once a boy who trained for TASTE to do this without eating too many cans. But gradually he became more and more passionate, and curiosity prompted him to start “STUDY” everything that he liked so much. They then told him that running on an empty stomach, depleting glycogen stores after a night without food, would cause the body to burn more fat and lose weight faster. WOW !! They also told him NOT to worry about losing muscle mass, which could fix it by taking a few BCAA pills so who wouldn’t want to spend more on the same thing?
Then the boy goes to work and sets the alarm 1 hour earlier than usual, swallows his BCAA’s, and with a leaf line attached to his face, he walks out like a numb greyhound to practice Sport Physiology .. what the miracle.
The feeling is disgustingly unpleasant because unless you are already particularly interested in running, doing this HALF BOTH does not add fun to the equation…. but on HIS HEAD it repeats: “I AM THE MOST READY in the world, people look at me strangely when they see me running at 6 o’clock in the morning, they don’t know, but I AM VERY BURNING, because mitochondrial physiology is the Krebs cycle with empty glycogen, acetyl-CoA, gluconeogenesis … “and blah blah blah
Several weeks pass, several months pass, and it seems that the miracle has not happened, so the boy begins to wonder if he could “burn more fat” if he slept at another hour, which would allow him to train harder the rest of the day and recover faster between sessions, being more rested.
In the end, FINISHED EFFORT TO EFFORT (article) has never been a philosophy that suits your taste and you are NOT surprised at the feeling of wasting time, no matter how much “SCIENCE” says, so who prefers to worry more about your diet … But one day something AMAZING happens and the exploration takes 360º per plot.
Yes, you have already guessed that the Battle was Me, and I present to you “my friends” AGU and BRAD … what do you like
INCREASING FAT OXIDATION DOES NOT NECESSARILY INCREASE FAT LOSS
Increased fat oxidation does not necessarily mean increased fat loss.
The idea that the increase The oxidation state of fat leads to a higher rate of fat loss, is one of the arguments in defense of practices such as fasting diets and low-carb diets. This view is oversimplified and ignores relatively basic principles such as energy balance and use energy substrates.
Let’s take a look at an example of post-cardio to explain what I mean:
” Why doesn’t this lead to more fat loss in the long run? ”
The answer – although it may seem obvious to some – that a cardio session is ONE hour out of 24 hour day. What we do during the other 15 or more waking hours will have a huge impact on more overall body composition changes … For example: exercise on an empty stomach can lead to overeating during the day relative to whether we have eaten before ; Or overeating, regardless of the type of cardio, will not completely lose fat.
“Yes, but what if I eat the same macros and therefore the same calories, and I’m in a calorie deficit; Will I lose more fat when I exercise on an empty stomach and more fat during exercise? »
Probably NOT. In fact, the only study that tried to answer this question found no difference, In this An article by Brad Schoenfeld and his regular collaborators examined changes in fat and muscle mass after four weeks of aerobic exercise (one hour at a steady pace with ~ 70% of maximum heart rate, three once a week) in a group of 20 young women on a low calorie diet (~ 500 kcal deficit).
The reason for the lack of difference in fat loss is that, Although the overall energy balance remains unchanged, the more carbohydrates are burned during exercise, the more we will inevitably burn fat later. In other words, if you do cardio after eating a plate of oatmeal, you probably will burn less fat during a session. However, if you train on an empty stomach and burn more fat during the session, you will still have that bowl of oatmeal to eat later in the day, which will delay fat loss during the session. couple of hours.
You see, everything is balanced in the long run, provided the diet continues to be the same. Since fat loss is only really noticeable after a long period of time (i.e. a week), relative changes in lipid balance (the difference between fat storage and oxidation) can occur over a period of hours – or even a couple. days – they have nothing to do.”
In short, although NEW METANALYSIS is showing more fat oxidation when exercising on an empty stomach compared to a full stomach, here are some more Brad Schönfeld’s thoughts:
- Fat oxidation during cardio fasting depends on exercise intensity and individual training experience. Higher intensity and higher levels of experience reduce fasting fat oxidation.
- Fat oxidation does not reflect TYPE burned fat. Most of the fat that is Cardiovascular exercises used DURING come from intramuscular fat and not from subcutaneous deposits. IMTG fat burning does not affect appearance
- Most importantly, misleading the fat that is burned during exercise is misleading. The body regulates the use of fat over time, making the amount of oxidized fat irrelevant throughout the day. There is also evidence that eating before exercise increases the heat of exercise
The conclusion is that ACUTE results such as this META ANALYSIS should be considered in an appropriate CONTEXT and NOT NECESSARILY used to guide the development of a training program.