Is It Better to Exercise on an Empty Stomach?

14 Aug

Everyone that goes to the gym is seeking to do the best thing for their bodies. However, figuring out what that is and how to go about can sometimes yield mixed results. One of the most common questions is when the best time to exercise is – after a meal or on an empty stomach?

Exercising on an empty stomach

According to recent research, going to the gym on an empty stomach may be just the thing needed to help you jumpstart your metabolism. According to the science, when you exercise on an empty stomach, the adipose tissue (AKA your fat stores) are activated which leads to increased gene expression. Specifically, two genes were affected (PDK4 and HSL). But how was this tested and what was the outcome? And how should it affect your gym plan?

How was this tested?

The effect of exercise on an empty stomach was tested by taking samples from men at the gym. This small group of overweight men was told to walk at roughly 60% of their maximum oxygen intake for an hour (60 minutes) in the morning. Half of the overweight men walked at the gym with an empty stomach and the other half was fed a carb heavy meal two hours before they walked. They tested each group’s fat stores (adipose tissue) by taking samples an hour before exercising at the gym and then again an hour afterwards. Looking at them under the microscope, they were able to determine how each subject’s tissue reacted and what genes were affected. They also were able to compare the samples to each other under similar circumstances.

What was the outcome?

After going to the gym and testing the adipose tissue (fat) of both the fasting and non-fasting group of overweight men, the research showed that two genes (as stated above : PDK4 and HSL) showed an increase in the way that that the gene expression activated the fat. More fat was burned while the subject used the gym on an empty stomach, increasing metabolism. The upside to working out on an empty stomach is that you will actually burn more fat versus working out even hours after a meal. One thing to consider is that, over longer periods of time, while the metabolism is boosted a lack of food may lead to a hypoglycemic state which can make you actually lose energy or even faint. It’s important to plan your workout appropriately so that this doesn’t happen. Moderate exercise is best, especially when starting out exercising on an empty stomach, so that you can be aware of how your body will react and you can plan appropriately.

When trying to increase your health and wellness, consider working out on an empty stomach versus after a meal. Hit the gym during this time to increase your metabolism and fat burning ability as well as burning more calories for less effort! Make sure to exercise caution when starting, however, as everyone’s body reacts differently to changes in their health.…

How to Keep Your Health in Top Condition with These Simple Tips

19 Jan

Who likes going to the gym? For most, they love the idea but actually going is another matter! Unfortunately if you want to stay healthy and keep your body in great condition, you absolutely must look at changing your lifestyle – slightly. Now, you don’t have to make major changes all at once, it can be minor changes and to be successful you need to take things slow so that the changes are effective. Read on to find a few simple tips to stay healthy.

Take Note of a Regular Day and Your Eating Habits

The food you eat will potentially make all the difference when it comes to staying healthy and keeping your heart in top condition. If you eat a lot of processed foods or fatty foods then you need to look at reducing them and replacing with healthier alternatives. For instance, instead of eating fried chicken, opt for oven baked chicken instead with vegetables. This will be a simple alternative and it’s one way to help keep the body in top form too. You should think about keeping note of what you eat and compare it when you start your healthy eating, you will notice a big difference. Health matters so eat wisely.

Go To the Gym Three Times a Week At Least

Becoming healthier really does mean staying active and working out. Your health can be greatly improved upon and remain in good condition with regular exercise. Now if you can’t make it to a local gym, you don’t have to, you can workout at home. There are lots of simple exercises to follow at home and you should try to do this three or four times a week. This will help keep those unnecessary pounds off and if you’re also an active person, say someone who walks most places then that’s even better. Click here !

Drink More Water and Reduce Alcohol Intake

It doesn’t matter how many times you head to the gym during your week, if you drink alcohol every day then things aren’t going to change much. Having the odd glass of wine or a beer on the weekend isn’t too bad as long as you watch your intake. It’s wise to consider reducing how much alcohol you consume on a weekly basis so that you stay on the track to become healthier. Drinking more water can always be a good thing and it shouldn’t be too difficult to add a glass of water with your evening meals and to your lunch break. You may find this replaces sugary drinks and maybe even coffees and teas.

Treat Yourself Once Or Twice a Week

Everyone says being healthy means you can’t enjoy any meals or have any sweet treats whatsoever but that isn’t quite the case. While it isn’t advisable to stuff your face with chocolate and lots of unhealthy snacks on a regular basis, it doesn’t mean to say you still can’t enjoy a treat every now and again. If you can, choose one or two days a week in which you treat yourself to something a little unhealthy such as a bar of chocolate or chips. You would continue to eat healthily during the rest of the week. This is one way to keep your health fairly good and to stay on track too. A lot of people try to go cold turkey with their healthy eating and end up falling back onto unhealthy snacks within a matter of weeks.

Stay Healthy

For most people, staying healthy means giving up all of those sweet treats and the things they enjoy and while most will say that’s a natural part of healthy living, it doesn’t always have to be. You don’t have to live with no sugary treats or even the odd glass of wine but you do have to watch your intake. It’s necessary to make small changes to make the biggest impact. It can be altering a sugary snack for an apple or opting for a fresh glass of water instead of coffee, they are all good things and while they’re small, they can make a difference. Stay healthy and do what you can to remain that way whether it’s to workout at the local gym or just cut out junk food.…