We specify immediately that future considerations may not be appreciated, but they are supported from a technical-scientific point of view.
We will analyze below 3 crucial aspects of fasting morning training: the schedule, the possible increase in fat consumption and motor practice on an empty stomach.
which affect numerous functions such as brain activity, sleep-wake, hormonal axes, thermoregulation, blood pressure regulation, etc. In general terms, the human being has a uniform circadian rhythmic tendency among individuals; more or less, all people have diurnal attitudes (being able to study or work until 11pm, or returning from the disco at 6am does not mean being creatures of the night). On the other hand, each of us seems to have different time preferences; therefore, to understand something, we must first refer to the statistics on large numbers. In the context of sport, old studies observed for example that most athletes are able to develop more strength in the late afternoon. Speaking of nutrition and metabolism instead, it has been noted that generally in the morning there is a greater sensitivity to insulin and tolerance to carbohydrates. Then, whether these tendencies have the least "decisive importance," is another matter.
The attitude and predisposition towards one time rather than another, in the strictest sense, however, change from person to person. This is why some specialists have identified the concept of chronotype, which would distinguish the profiles of lark and owl, referring to those who manifest more energy at the beginning of the day in the first case, or at the end in the second. Here things get complicated, because any bodily function can be modified on the basis of environmental-behavioral inputs (such as eye exposure to light, the introduction of nutrients, etc.) and lifestyle changes. Just think of those who regularly practice intercontinental airplanes and the resolution of jet lag (time sickness), or simple shift workers; if it didn't fit, it would die.
Circadian rhythms and chronotypic attitude are really measurable, not only through individual sensations, but also with objective tests. Hormones and neurotransmitters, among various people, in fact have different concentrations at different times. However, as we have said, actively modifying certain habits , some more and some less have the possibility of adapting to totally opposite rhythms.
So why do people who train fasting tend to do it in the morning? Because it is much easier to fast while you sleep than it is during the day. Sleeping does not feel hungry, while during the day it is also necessary to have more energy to spend on work and household activities.
All this to say that training in the morning, in the afternoon and in the evening is exactly the same thing, as long as you try to create a continuity and systematicity of habits. Why is it essential? Because training in full shape reduces fatigue and increases pleasantness, which is the most important factor in the success of a protocol (compliance). Curious to think that, in order to have any chance of keeping motivation high, it is necessary first of all to make an effort, making small sacrifices - for example, setting the alarm every day to train in the morning, if necessary.
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But what does it really mean to burn more fat? Nothing. As we will see below, the concept of "increased lipid consumption" is actually rather obsolete, because it is of relative magnitude. However, sources on the web often take a totally opposite position in this regard. We will give our contribution by giving a logical sense to the next considerations.
We begin the most important paragraph of the article by defining 6 essential concepts:
- Fats or lipids (L) do not burn, but oxidize in the presence of oxygen
- The metabolic use of fats is governed by that of carbohydrates (G), therefore it is inevitably linked to it
- It is not possible to consume only fatty acids at the muscle level, under any circumstances, and indeed the total energy production is in favor of carbohydrates
- What matters in weight loss is the caloric balance in the medium and long term
- The organism always tends towards equilibrium
- To lose weight, it is essential to create a negative calorie balance, i.e. to consume more energy than what is obtained from the foods in the diet.
Most of the energy production occurs in the presence of oxygen - which is why we are forced to breathe. Calorie carbohydrates and lipids are used to recharge ATP (energy) thanks to aerobic metabolism. Therefore, to increase general calorie consumption, especially of lipid origin, is it essential to practice aerobic activity? No, or rather not necessarily. demonstrated that it can be extended for a longer time and offers greater advantages in absolute terms of energy cost.
On the other hand, fats and carbohydrates are not oxidized in the same way. Lipids take longer, therefore they are ideal for a constant but not urgent energy demand; the so-called low or medium intensity of exercise. Hence the concept of "fascia" lipolytic ", which would be that" range "of intensity in which the metabolism would use the greatest possible percentage of lipids. Very true, but useless. First of all because" the greatest possible percentage "does not mean" large quantity "in absolute terms; just think that a man very heavy that runs for about an hour does not even consume 35 g of fatty acids. Secondly, the total energy used increases, not only with time, but also with the intensity of exercise. However, the high intensity cannot be prolonged for too long, because: it quickly runs out of energy supplies, determines the production of lactic acid and strains the organism at a systemic level. The protocol chosen for weight loss should have "at least" an aerobic component, but with a sufficient volume of work.
"Fats are burned in the fire of sugars." Everyone says it but few know what it really means. In practice, without glucose it is not possible to consume fatty acids, that is, it is not possible to train effectively…. and not even survive. This is because the energy production system that uses fatty acids is imperfect; it is no coincidence that, with the progressive and continuous decrease of carbohydrates in the diet, the body begins to accumulate ketone bodies (see ketogenic diet). This happens due to the fact that cells have evolved to completely oxidize only glucose which, even in modest quantities, is however indispensable to "complete" the oxidation of fatty acids. But be careful, what has been said does not mean that without carbohydrates it is not possible to consume lipids, but that the energy production mechanism, in addition to being less effective (you do not have the same energy that instead offers a balanced distribution), tends to "jam" easily (see metabolic ketoacidosis). We will avoid discussing the breakdown of energy macronutrients in the diet, so we will limit ourselves to saying that, for slimming purposes, both low carb diets, generally chosen to maintain insulin calm and train the body to consume more fatty acids, and low fat, usually chosen to optimize the oxidation of adipose lipids, should be considered as potentially wrong. The most effective weight loss diet is the balanced one.
This is because, in all circumstances, the organism tends to balance. Removing carbohydrates (assuming it is possible, especially in the long term) would worsen the glucose metabolism and indirectly also the lipid metabolism, to the disadvantage of weight loss (we will not go into the reasons why this happens, because a whole article would be necessary). Not to mention the moment in which carbohydrates will be reintroduced into the diet; with a compromised carbohydrate metabolism, even modest quantities will have a "complicated" impact to say the least. By removing the fats instead, the cells would become unaccustomed to consuming them, again to the detriment of weight loss.
From these few considerations it should already be clear that, even by forcing the body to consume more lipids, sooner or later it will react accordingly by adapting. This is why what really matters is the total caloric balance in the medium and long term; then, obviously, there is a way and a way to lose weight. To lose weight well, in addition to a good distribution, calorie depletion should not be too rigid, or the continuity of work will be compromised.
We finally reach the condition of fasting: does it make you lose weight or not train without eating?
, assuming it is tolerable for the person, increases the percentage and absolute consumption of fat. Because? Because the organism, which has limited hepatic and muscular reserves of glycogen, when perceiving a precarious situation, reacts and adapts by increasing lipid oxidation to the detriment of carbohydrate oxidation. After? The reverse happens. In other words, once the workout is completed, the oxygen debt is compensated and the first meal is introduced, the percentage of fat in the basic mixture is reduced in favor of that of sugars to restore balance.As we have already said, in the end what matters is the general caloric balance, not the oxidized mixture, since the organism always tends towards equilibrium; it is therefore not possible to "force" him to consume more fats than sugars and, even if it were, at the first opportunity he will try to compensate for everything.
Then there are other considerations to make regarding "fasting training. First of all, not everyone is able to tolerate it. In particular, there are people with poor metabolic flexibility (cit), who particularly suffer from the lack of meals - especially of the carbohydrate component. For a similar subject, training in the morning on an empty stomach would not only be uncomfortable, but potentially risky. It cannot be excluded that hypoglycemia occurs, with consequent general weakness, sometimes aggravated by poor hydration, magnesium and potassium deficiency, and low blood pressure - because, remember, food is the main source of liquids and minerals for the body.
Then, even if you succeed, fasting training has a big drawback; if on the one hand it promotes lipolysis and fat oxidation, on the other we reiterate that it still needs a certain amount of carbohydrates. Where do you get them from if you are fasting ? Muscles draw from the glycogen stores and the brain from the liver (for blood sugar). And once they are depleted? Muscles begin to oxidize structural branched-chain amino acids and the liver begins neoglucogenesis by drawing on circulating amino acids. , since amino acids are necessary for the plastic and structural function of the muscles; training in low energy nutrients, especially protein and dietary carbohydrates, affects the muscle mass. It must also be said that if you eat a good meal immediately afterwards, this depletion is filled quickly by the anabolic system. But, as we said, there is also a "rebound" saving of fat; or not at all.
Yet many people claim to perform better by exercising on an empty stomach rather than after a meal. It is, in fact, quite understandable. A so-called "lean carburation" of the body offers both advantages and disadvantages. The main advantage is the total absence of other activities that require blood and energy. The disadvantage, on the other hand, is a reduction in total autonomy (50-60 "on average) - from this we could deduce that it is above all endurance athletes who need to eat before and during training.
What's more, training on an empty stomach and training on an empty stomach are two very different things. An empty stomach means that you have not introduced food for about 3, 4 or at most 5 hours. Fasting, on the other hand, means refraining from eating for at least 12 hours, preferably 15 or 18 (to exaggerate). The difference is abysmal to say the least.
