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Most of you already know this blog focuses on intermittent fasting as a lifestyle to become and stay lean and healthy. Of course, this lifestyle includes exercise.
For those who have asked about fasted training and its effect on health, fitness and how one feels during the process, here’s a mainstream article about exercising before breakfast — actually, the study had one group delay the intake of breakfast for later than usual, essentially simulating a period of fasting.
3 groups were used in this controlled study. All 3 ate a crappy, hyper-caloric diet. One group did no exercise. The second group ate breakfast and then exercise after. The third group exercise first and then ate breakfast LATER.
The non-exercising group gained weight and exhibited insulin resistance. The group that ate breakfast and then exercise also gained weight (about half of the weight of the non-exercising group), and also showed signs of insulin resistance. The third group that ate breakfast later, after the exercise, gained almost zero weight, burned fat efficiently, and showed no sign of insulin resistance.
The main point of this article is that training in a fasted state yields benefits in health and body composition. The secondary point is that the benefit observed may also be attributable to the longer period of fasting (no food in the body), as the study structured the fasted exercise group to eat breakfast later.
As I’ve always said, it’s important to extend the period between meals whenever possible, and this study’s protocol certainly met that with the fasted exercise group.
Intermittent fasting, or going longer between meals. The idea is to teach the body how to regulate between consumed energy and stored energy. And exercise while in a fasted state may further enhance the metabolism of stored energy.