Weight Loss Elementary School "Aerobic on an empty stomach loses more weight!? Crack the secret of fat burning"

Weight Loss Elementary School "Aerobic on an empty stomach loses more weight!? Crack the secret of fat burning"

I believe that many people have read some articles or media saying that fasting aerobic can make you burn more fat,

But is this true?

The short answer is: no

If you are interested in knowing a more detailed explanation, you can read on!

First of all, let me explain that "fasting" refers to exercising without eating (more than 6 hours) at night

Why is there such a saying?

The principle of "Aerobic on an empty stomach can burn more fat" is:

When the human body is fasting in the morning, the insulin index will be relatively low, and insulin can hinder the breakdown of fat (Lypolisis). Therefore, if aerobic training can be performed on an empty stomach (low insulin), the amount of fat burned during exercise can be increased.

So fasting cardio can really burn more fat?

It is true that when you do low-to-medium-intensity aerobic exercise on an empty stomach, the body will use more fat as energy , but this will not affect the body's consumption of fat throughout the day, because the body will burn at 24 Do a balance  between hours

Simply put, if you burn more fat during fasted cardio, your body will burn less fat (in favor of carbs) post-workout .

Conversely, a person with full cardio will use more carbohydrates during exercise, but will use more fat for energy after cardio.

The Fat Burning Heart Rate Myth

The same principle can also be applied to "fat burning heart rate".

Although low-intensity aerobic exercise will make the body prefer to consume fat as energy, the body will also make a balance in the future and prefer to use carbohydrates as energy.

if no caloric deficit is created, the intensity of exercise (heart rate) will not affect the amount of fat burned,

and the "fat burning heart rate" is just a myth.

This is only a 24-hour change, so what about the effect on long-term fat loss?

In a four-week study, researchers divided 20 girls into two groups, one group performed fasted cardio and the other group performed full stomach cardio. Both groups of girls created the same caloric deficit (-500 calories), had the same exercise (60 minutes of low-intensity aerobic three times a week), and had the same ratio of nutrients.

After four weeks, both groups lost weight and body fat significantly, but there was no difference in performance between the two groups !

That is to say, in the case of the same caloric intake and nutritional ratio, fasting and full stomach aerobic did not cause different fat loss effects .

In a relatively recent comprehensive analysis (combining five studies on fasting aerobic) ( 5 ), the author also pointed out that it is more important to look at long-term calorie balance (whether calorie intake is less than calorie expenditure) to lose weight and fat, while Non-fasting/full stomach aerobic .

It can be seen that you should decide whether to train on an empty stomach according to your preferences, training status and living arrangements .

If it doesn't affect your sports performance, you can train on an empty stomach, but don't do it with the idea that "training on an empty stomach will consume more fat".

Conversely, if you feel that training on an empty stomach affects your performance or you don't like it, exercising after eating will not make you lose fat.

At the same time, you don't need to deliberately control your heartbeat in the "fat burning heartbeat zone". You should arrange aerobic intensity according to your preferences, ability and training needs, and to achieve fat loss, you must create a calorie deficit .

I hope this sharing is helpful to everyone, and it can also explain some common myths!