bg0new2.jpg

By viewing this website- you agree to our General Disclaimer and Medical Disclaimer

Read More

Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. That is how our community supports itself. I don't recommend anything that I have not used personally or believe in. Thanks!

Get Informed

Exercise on an Empty Stomach - Does it Really Burn More Fat?

Exercising on an Empty Stomach
(Does It Really Make You Burn Significant More Fat?)

by: Good Looking Kangaroo (w/ Good Looking Loser)

If you are familiar with our approach to Fat Loss or just seen pictures of how well people do on our diet, you know that we stress doing cardiovascular activity (light jogging, NOT RUNNING) on an empty stomach- ideally first thing in the morning with a nice dose of Lipodrene and BCAA's.

The concept is simple -

IF you exercise in a fasted state, your body will BURN FAT rather than glucose (carbohydrates/sugar), it's preferred source for energy. Most people exercise after already consuming several meals that day. They will mainly burn off the food they ate rather than the body fat they are trying to shed. It takes them long, strenuous workouts to even get to the point of burning fat. A lot of wasted time and energy, if you ask me.

From my personal experience, I've found that exercising on an empty stomach- DRAMATICALLY burns more fat than exercising after eating a meal or three. To me, the difference is NIGHT and DAY.

When I was a personal trainer in Beverly Hills, I very seldom agreed to work with men and women that wanted to lose weight but somehow "couldn't workout/do anything" in the morning.

I often throw around the claim that-

"you will burn 300% more fat on an empty stomach and get 3x faster results."

Some guys (with credible physiques) still insist that it doesn't make a difference what's in or not in your stomach when you exercise with the goal of burning fat.

I absolutely disagree.

While it's a no-brainer to me, given my experience (and trying to burn fat in a fed state) and the success of ALL my clients that followed my plan, I still felt it was still appropriate to examine my claim.

I woke up Good Looking Kangaroo who maintains a 24/7/365 6-six pack and has a Masters Degree in Clinical Nutrition to have him looking into the matter.

This is what our favorite Aussie Kangaroo found-

Cartoons_Sport_Anim_Kengaroo_V_ULES_0140(3).jpgYou want to lose fat and you want to lose it fast, right?

Heck everyone does, hence why people are searching for the quick fix.

But we all know too well that a weight loss quick fix doesn’t exist.

However, there are a couple of ways to get better results for your efforts.

This includes the use of a low carbohydrate diet (see GLL-get a life’s fat loss diet) and exercising in a fasted state. Training with limited carbohydrate availability can help stimulate adaptations in your body that facilitate energy production via fat oxidation – aka “fat burning”.

In this article, I’m going to run through how this physiological process works and give you a handful of scientific studies that back up the benefits of exercising in a fasted state. I’m also going to compare the effects of consistent training in the fasted state, vs. training in the fed state, on muscle metabolism and substrate selection during fasted exercise.

Be warned though, this is not a light read as some of the physiology is quite complex, however I’ll do my best to break down into easy to understand terms. If you can understand this, then you will be fast on your way to your dream physique.

The Physiology of Fasting

Fasting is the process of abstaining from consuming food and drinks for a set period of time.

During periods of fasting, your body’s metabolism shifts towards oxidizing a greater percentage of energy from your fat stores.

This process is known as “fat burning”.

Physiologically, when you break down (oxidize) fat molecules they are transported in the blood to your muscles to be used for energy. Once in your muscles, the fat molecules are transported into the mitochondrial membrane (a cell within the muscle) by an enzyme called carnitine palmitoyltransferase I (CPI). You may have heard of this product before, as it is quite commonly used as a weight loss supplement more commonly called carnitine. Carnitine transports the fat molecules into the mitochondrial membrane where they are broken down into energy and a by product called acetyl-coenzyme A. The acetyl-coenzyme A is then used to produce energy through a process known as the citric acid energy pathway. The end product of this pathway is energy... the energy you require to train hard. However the citric acid energy pathway only has a capacity to process so much acetyl-coenzyme A which leaves a surplus. This surplus is sent to the liver, where it is used to generate ketone bodies (acetoacetate and β-hydroxybutrate). The production of ketones is a sign that your body is breaking down a greater percentage of fat stores, then normally, for energy. This is the process of fat burning.

Word cloud for AcetoneKetones are often referred to as a dangerous state of health. However, those less informed people who promote this misinformation are confusing natural ketosis with the pathological state ketoacidosis. The latter is very different to ketosis, usually only observed in people who have been diagnosed with type 1 diabetes. In ketoacidosis, ketone levels are almost ten times higher. The concentration of ketones in a healthy person not in ketosis is approximately 0.1 mmol/L, which increases to about 0.3 mmol/L after an overnight fast. Fasting for prolonged periods can increase ketone concentrations to up to 10 mmol/L, however this is still not alarmingly high levels as ketoacidosis occurs somewhere around the 20 mmol/L concentration. It has been shown that following a very low carbohydrate diet (less than 20g of carbohydrates per day) for 4 weeks, only leads to an average ketone level of 3 mmol/L in healthy men. Ketosis due to either a low carbohydrate diet or exercising in a fasted state is safe as long your blood sugar levels are stable and your blood ketone levels are not at extremely high levels such as that observed during ketoacidosis.

Exercising on an Empty Stomach

Exercising in a fasted state is just one way you can put your body into a natural state of ketosis.

If your last meal was over 8-12 hours ago, and you perform physical activity, your body will have reduced liver and muscle glycogen stores available to supply carbohydrates for energy.

Being in this state, means you are more likely to burn stored body fat for energy which equates to weight loss! Exercising in a fasted state will help you shed more fat then exercising after a meal. Now let me be very clear, this is not based upon my opinion, this is based upon the science. Allow me to show you!

The first thing I want to show you is an analysis of five clinical studies that each compared the use of a low fat diet with the use of a very low carbohydrate ketogenic diet (VLCKD). These results will both astound you and just hit home how effective a very low carbohydrate diet is for weight loss. Figure 1.0 shows the weight lost by subjects in these studies over a 3-6 month period of following either the low fat diet or the very low carbohydrate ketogenic diet. On average, the subjects who followed the very low carbohydrate ketogenic diet lost on twice as much as those on the low fat diet.

exercising-on-an-empty-stomach-study

Figure 1.0 – Comparison of weight loss studies using either a low fat diet or a very low carbohydrate ketogenic diet.1-5

Results like these simply highlight the significant advantage of using a low carbohydrate diet to lose weight then using a low fat diet. It’s a no brainer!

In a study published in 2010 in the Journal of Physiology, researchers put a small group of men on a high fat/calorie diet in an attempt to make them gain fat. The men were split up into three groups. One group did not perform any exercise at all during the six week study, one group did exercise after eating a meal and the third group did exercise prior to eating a meal in a fasted state. At the end of the six weeks, it was no surprise that the first group gained the most weight, after all they didn’t do any exercise. The second group however, also gained weight despite exercising. Most surprisingly the third group which performed the exercise in a fasted state, did not however gain weight. These guys also had better insulin sensitivity then the other two groups of guys. The researchers concluded that “fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet”.

In another study published last year in the British Journal of Nutrition, researchers investigated the effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men. They had a group of overweight men perform three trials for them. The first trial involved them not performing any exercise, the second trial involved them performing 60 mins of walking before a meal and the third trial involved them performing 60 mins of walking after a meal. The results showed that the group who performed the 60 mins of walking prior to eating (i.e. in a fasted state) had on average 20% greater fat loss then the group who ate and then exercised. Now 20% doesn’t sound like a great deal more of weight, however these results need to be put into perspective. The group of men only did 60 mins of walking and the intensity was quite light ~50% of their maximal effort. Performing moderate to high intensity exercise in a fasted state would provide even greater results then that demonstrated in this study.

bear nordic walkersConclusion

It's important that you learn how weight loss happens so you can develop a lifestyle that keeps unwanted fat away without spending 2 less-than-productive hours in the gym every day.

After all there is nothing more disheartening then focusing all your efforts into a diet or weight loss program, that later turns out to be nothing but a fad.

The GLL Fat Loss Diet is designed to maximize your body’s fat burning potential and deliver fast results. When combined with exercising in a fasted state, the fat burning potential is significantly increased.

Still- before you run out the door ready to run a marathon on an empty stomach there are a few precautions one must know.

Not everyone can safely and effectively perform exercise on an empty stomach. Some people report feeling dizziness, fatigue or simply cannot perform exercise at a decent level of intensity. If, unfortunately you fall into this group, you will most likely need to eat something (protein is the best option) prior to training. Try eating something that is low in carbohydrates and high in fat/protein to see if that helps.

Your morning workouts (with lipodrene and BCAAs) shouldn't be that taxing. We only recommend ~30 minutes of light cardio and only lifting weights for about 15 minutes if you have the energy. Remember, this is a WEIGHT LOSS plan. Not a "be as big and strong as I can be" plan. My approach to that is TOTALLY different.

If you are able to tolerate exercising on empty, then you will be well on your way to shedding those pounds and revealing your dream physique.

It will happen much faster than if had already ate that day.

References

 

  • Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab 2003;88:1617-1623.
  • Fost GD, Wyatt HR, Hill JO, et. al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med 2003;348:2082-2090.
  • Yancy ES Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomised, controlled trial. Ann Intern Med 2004;140:769-777.
  • Sondike SB, Copperman N, Jacobson MS. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factors in overweight adolescents. J PEdiatr 2003;142:253-258.
  • Samaha FF, Iqbal N, Seshadri P, et l. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med 2003;348:2074-2081.
21 Things You Can Do TODAY to STOP Being Negative
What the Heck is Kombucha? (It Is Actually Good Fo...

Related Posts

 

Comments (23)

  1. Tbone75

Thank you for the article. This is something that I have been interested in for some time now. There is something regarding fasted exercise that I just cannot wrap my head around, and I was hoping you could explain it to me. As we all know, it...

Thank you for the article. This is something that I have been interested in for some time now. There is something regarding fasted exercise that I just cannot wrap my head around, and I was hoping you could explain it to me. As we all know, it takes several days to totally deplete glycogen reserves before the body switches over to burning fat. My question is this: Is the effectiveness of fasted cardio only applicable if you are already in ketosis? I assume it is but I wanted an experts opinion. Lets assume that you are NOT in a state of ketosis, and you do fasted cardio first thing in the morning. Correct me if I'm wrong, but I would assume 12 hours is not long enough to deplete glycogen reserves. So if this is the case, wouldn't the body still burn the glycogen and not the fat? Looking forward to your response, this is one of my favorite topics and I'm so glad you posted about it!

Read More
  Attachments
 
  1. Good Looking Loser    Tbone75

sorry sorry for the late response.

Nope you'll def. get fat loss benefit regardless if you are fully ketosis (w/ glycogen stores empty). I know this from experience and also because if I eat carbs -- it'll be the last meal of the day and usually...

sorry sorry for the late response.

Nope you'll def. get fat loss benefit regardless if you are fully ketosis (w/ glycogen stores empty). I know this from experience and also because if I eat carbs -- it'll be the last meal of the day and usually 50-100grams (when trying to get cut).

Read More
  Attachments
 
  1. Compos24

Thanks for another great post. Keep it up!

Question: How long do we have to Excercise before the benefits are lost?

I'm a slow riser. I wake up early, but it is nothing for me to move slowly about the house for a couple hours before I head to...

Thanks for another great post. Keep it up!

Question: How long do we have to Excercise before the benefits are lost?

I'm a slow riser. I wake up early, but it is nothing for me to move slowly about the house for a couple hours before I head to the gym. Of course, I don't eat anything. I always grab a 16.5 fl.oz. bottle of water as soon as I wake up, as a force of habit. I've heard that its good for digestion, and other things. So, I drink water, but that's it.

So, even if I don't eat before the gym, how long will the added benefit of exercising on an empty stomach stay active?

Read More
  Attachments
 
  1. Good Looking Loser    Compos24

Sorry for the late reply- totally missed this one. Well-- so long as you are in a fasted state(8+hours)- your body will use fat for fuel instead of sugar/glucose. That's an oversimplified version.. but thats basically what's going down

  Attachments
 
  1. smokeeater

I know you recommend ~30 min of light cardio. Will 10-15 of hard core cardio, i.e., kettlebell swings or hill sprints, result in faster fat loss? Thanks.

Smokeeater

  Attachments
 
  1. Good Looking Loser    smokeeater

Def. No hardcore (high-intensity) cardio... that will REALLY eat your muscle if you are on no carbs. the closet thing I can somewhat recommend is interval training--- 2mins running, 3 mins jogging/light walking.
trust me on this..I've gobbled up...

Def. No hardcore (high-intensity) cardio... that will REALLY eat your muscle if you are on no carbs. the closet thing I can somewhat recommend is interval training--- 2mins running, 3 mins jogging/light walking.
trust me on this..I've gobbled up 30+ lbs of muscle in 2004

Read More
  Attachments
 
  1. Tbone75    Good Looking Loser

Chris, if on a low-carb diet, would taking BCAA before/during/after high intensity cardio circumvent muscle waisting?

  Attachments
 
  1. smokeeater

Thanks for the reply ,Chris. Would it be alright to lift in the afternoon or evening? I have been working out pretty consistently for the past few months and would really hate to stop. I know the diet is meant to focus on fat loss but I am...

Thanks for the reply ,Chris. Would it be alright to lift in the afternoon or evening? I have been working out pretty consistently for the past few months and would really hate to stop. I know the diet is meant to focus on fat loss but I am feeling better and looking better since I started working out again. Advice? Note, I am not training for a strong man contest or trying to max out my squat/ bench/ dl numbers. Thanks.

Smokeeater

Read More
  Attachments
 

[...] to think an hour or two of cardio each day is required in order to lose weight. WRONG! If you do cardio on an empty stomach, you DONT NEED hours and hours of cardio. If you are following our diet (and taking your [...]

  Attachments
 
  1. DAC13

hey, just getting acquainted with your site. seems like i have a lot of reading to do haha.
I was wondering what BCAAs you recommend?
Thanks
DC

  Attachments
 
  1. DAC13    DAC13

also what is a good target heart rate during the ~30 min "light" cardio?
Thanks again

  Attachments
 
  1. Good Looking Loser    DAC13

Good question, I was going to talk about this today, but im busy fighting w/ my web team. 125-145 bpm is good
nothing more

  Attachments
 
  1. Good Looking Loser    DAC13

Hey man- these are my recommended, the taste wonderful and are affordable
http://www.amazon.com/s/?_encoding=UTF8&;camp=1789&creative=390957&field-keywords=xtend&linkCode=ur2&rh=i%3Aaps%2Ck%3Axtend&tag=lifestyle0bc-20&url=search-alias%3Daps

th...

Hey man- these are my recommended, the taste wonderful and are affordable
http://www.amazon.com/s/?_encoding=UTF8&;camp=1789&creative=390957&field-keywords=xtend&linkCode=ur2&rh=i%3Aaps%2Ck%3Axtend&tag=lifestyle0bc-20&url=search-alias%3Daps

there's only 3 supplements that feel guys NEED to combine with our diet, this is the list-
http://gll-getalife.com/2012/10/30/fat-loss-supplements/
(sorry if that page is a bit messy, the new website is being install right now)

Read More
  Attachments
 
  1. Mark

@ GLL:
I don;t agree with this guy at all about dietary fats. What do you think?
http://training.fitness.com/articles-research/dietary-fat-stored-more-easily-than-carbs-42767.html

  Attachments
 
  1. Good Looking Loser    Mark

Dietary fat, protein will only store quickly if accompanied by carbs (and therefore a significant insulin response), so maybe thats how that conclusion is reached
in fact, left alone, fat digests the slowest of the 3, since its the most dense and...

Dietary fat, protein will only store quickly if accompanied by carbs (and therefore a significant insulin response), so maybe thats how that conclusion is reached
in fact, left alone, fat digests the slowest of the 3, since its the most dense and the hardest to breakdown.

Trans fat, however, may be another story.

Read More
  Attachments
 
  1. Lalo

i have a question i am planing to try a low-carb diest with my son i am 49 and my son is 17 does age make a difference in the results ? and also i have high blood sugar? and am taking diabetes medication i am not sure if i can go with low carbs....

i have a question i am planing to try a low-carb diest with my son i am 49 and my son is 17 does age make a difference in the results ? and also i have high blood sugar? and am taking diabetes medication i am not sure if i can go with low carbs. but i wanted to see what you could suggest? my son recomended this? but i wanted to see if you suggest sumthing different? or any supplements?

Read More
  Attachments
 

[...] all seriousness- if you ate nothing but these, did a little bit of cardio on an empty stomach and supplemented vitamins/minerals/BCAAs, you would drop like 20-25 lbs of fat a month. It would be [...]

  Attachments
 

[...] Read more& [...]

  Attachments
 
There are no comments posted here yet
Load More

Leave your comments

Posting comment as a guest.
Attachments (0 / 3)
Share Your Location
Success Summaries (Books) weight loss Finasteride African Black Soap skin care Building a Website How to Make Money Online thyroid Hormone Replacement Therapy Testosterone style Lifestyle Testosterone Levels Fall 2014 Guide to Style scam diets Summer 2014 Guide to Style Fitness guide to style accepting yourself food pyramid Things I Wish I Knew Spring 2016 Guide to Style weight gain Skin Care Guide Fruit optimizing testosterone Get Ripped jeans fashion Corporate Influence Barleans How to Stop Hair Loss Guide Androgenic Alopecia hormones Best Muscle Foods Skincare cardio Kratom Accessories best foods to eat vegetables Winter 2015 Guide to Style Male Pattern Baldness BCAAs Namastain Summer 2017 Guide to Style Get Rich Winter 2016 Guide to Style pants Spring 2015 Guide to Style Carbohydrates Winter 2014 Style Guide Breakfast organic Online business GLL Success Principles hats shoes recommendations Fall 2017 Guide to Style Hair Loss Fall 2016 Guide to Style Dietary Supplements Anxiety Alternatives How to Make Money sweats soap Hyaluronic Acid activated charcoal Gym Motivation Spring 2017 Guide to Style friends shirts motivation Best of Get A Life Concealing Hair Loss Fat Loss Anti-Anxiety Cereal Killer Fall 2015 Guide to Style cologne Spring 2014 Guide to Style Money Good Looking Loser Body diets Summer 2016 Guide to Style Bold & Determined Get Paid Invicta Watches Nutrition 101 Glycemic Startups Get Success healthy protein goal setting Goals Get Style Best of 2015 supplements Summer 2015 Guide to Style

Notice: Undefined variable: login in /home/gllgetal/public_html/modules/mod_onpageload_popup/tmpl/default.php on line 40

Notice: Undefined variable: mobileStyle in /home/gllgetal/public_html/modules/mod_onpageload_popup/tmpl/default.php on line 63

GALWrap2Newsletter For Losers

Subscribe to our mailing list

Bonus free content, hidden gems and updates

* indicates required

We will never sell your email or spam you.
Ever. Love you. ~Chris