Does working out while fasting really help?
Staying fit is not an easy task, but never a Herculean task. Determination is the key to stay fit and fabulous. Two important parameters determine your fitness levels. Workout and appropriate diet. You might choose these two for various reasons. Maybe you are all set to get a sleek body or to ensure that you stay at the pink of your health for all the years to come. How does working out while fasting helps?
Your goals might vary, but the routes do not. Your choice of workouts and diet programs can vary to fit your goals. For someone who exercises for building a body high protein intake is vital. For someone on the weight reduction mission, a diet that has lots of fibers and proteins is required. While exercising, again your goals matter a lot.
Regardless of the goals, many would think it is essential to take some pre-workout meal or drink to stay on the workout course longer. Do you think it is necessary to take any food or drink before you start working out? Does that ensure your workout goals are met? The answer is a big no. On the contrary, you can perform exercises while you fast. Any physically demanding job can be carried out while you fast.
How does it work:
What happens when you eat? The required energy is used, and the rest is stored as fats. Once the glycogens are converted into fat and sent to the intestines, there is no further transformation.
When you keep eating, insulin is generated, which inhibits the burning of fats. When you stop eating, you start reversing this process. The stored food in the form of sugar and fat is burnt for energy while you do not eat. This can be a whole day fast, water fasting, or intermittent fasting.
The duration can vary, but your body converts stored fat into energy. This increases your basal metabolic temperature. Eating is an activity that does not augment this temperature apart from a little, that is by using the energy to digest the food. This is why while fasting when you do workouts, your body is able to melt down the fats and use the sugars.
The sugar components are out together to form glycogen. Your liver starts breaking down this chain while doing workouts without eating. The molecules of sugar now are consumed by your body to produce more energy.
If you are still confused, you can think of the refrigerator you own. Wouldn’t you segregate the groceries based on their shelf life? The ones you would use faster and consume before they perish in the refrigerator and the ones that might stay long, for instance, the peas, in the freezer? So, only if you stop adding more veggies and consume the storage in the freezer at a faster rate, your refrigerator goes on low supply. In the same way, stopping food consumption and working out helps in burning fat. So, can you stay hungry for days and continue exercising? Again a big No.
When you are exercising the glycogen is released as individual sugar molecules to bring more energy to the system. But, the rest of the food storage is in the form of fats. It is not easily accessible during workouts. So, you need to take foods that are rich in complex carbs and protein is a good choice. This is how you will be able to train your muscles to burn fat. You need to plan your workout schedules so as to ensure your body hasn’t been fed with food for a specific amount of time.
What happens when the fat is burnt:
If you haven’t thought of exercising in the morning hours, it is the time to do so. You would have fasted for a minimum of 8 hours during your sleep. An early morning workout session will not only help you lose the fat contents in the body but keeps you fresh and healthy throughout the day. Our body can adapt it miraculously to various conditions, and one such is making more fat contents available for energy conversion when you do workouts while fasting. Various studies prove that this helps in building muscle mass.
While working out on fasting helps in improving your insulin sensitivity and this helps in reducing craving and helps in muscle mass and reduces your weight.
A study on Beneficial metabolic adaptations due to endurance exercise training in the fasted state studied the condition of muscle fibers. It compared the muscle fiber groups of people before after fasting when they exercised. Adipose tissue lipolysis is triggered when one is fasted and exercised.
This is nothing but the burning of fat. The burning of fat for energy, which is known as peripheral fat oxidation also goes high in this scenario. You can also find multiple studies that tell how fat inside the muscle is broken to give out more energy.
When you continue to fast and exercise for a period of 6 weeks, the muscle groups see an increase in the fatty acid-binding protein. This implies you can build muscle mass with ease. This proves that the muscle groups can make use of the stored fat and burn the same for energy when food consumption is not present. But there are certain things you might know. You cannot go hungry for days to achieve the best results. What is the other way out?
The bottom line :
You need to avoid taking in simple carbs, processed foods, and lots of carbohydrates. It might sound harsh for the taste buds, but certainly does a lot of good to your body. For athletes, it is easy to increase endurance this way, and they will be able to use the maximum of the fats. When you are into this phase, the performance might decrease for a few days, or a week or so. But, you cannot simply rely on cutting down food continuously. Try intermittent fasting, or other routes where you get the necessary nutrition in a controlled manner, and would be able to workout. The people who worked out while fasting had considerable weight loss when compared to people who followed eating while working out.