You have read it several times, but you dare not try it. Are you afraid of falling out if you do fasting cardio? Quiet, it's not as crazy as it seems. This fashion that many make Famous consists of performing 20 minutes of aerobic activity before have breakfast.
According to a study published in 'Strength & Conditioning Journal', this type of training is more effective for burn calories to complete a full hour of cardiovascular exercise After eating any food. The idea is to do a sports activity with the empty stomach It will make accumulated lipids disappear because the body has no carbohydrates to turn to.
Alex Rodriguez Y Jennifer Lopez They are two of the celebrities who perform this method every morning. What they usually do is abandon sugar and carbohydrates for days while sharing their methods on their respective Instagram profiles. "Another beautiful day in New York City about to go do a little cardio on an empty stomach. How well we do with our coach! "Writes the baseball player in one of his photographs.
What is true?
It has been shown that fasting could be an alternative for athletes that need to improve their brands in resistance disciplines that are carried out at low intensity and are long lasting, but some experts say that It is not recommended for the rest of the population. These workouts require high aerobic work and therefore depend on the glycogen stores of our body. If we train on an empty stomach, it would increase the protein catabolism (consumption of tissue and muscle mass when we do not provide our body with the necessary proteins) and could decrease our performance due to lack of substrate.
If you want to get real benefits, the best thing you can do after fasting is that the breakfast portions are small
Ankit Shah He says to 'Men's Health' that "you may burn more fat, but the fasting cardio routine is not a good long-term strategy because your body will eventually burn fewer calories while trying to conserve some of the stored fat." Therefore, some of the consequences could be a sudden drop in blood glucose (stay white or fade in the gym) or the loss of muscle mass
"Your body constantly changes the amount of lipids it uses for energy," he says. Brad Schoenfeld, assistant professor in the department of exercise sciences at Lehman Collegue. So that this does not happen, says the specialist, you could do a "modified fast"That is, to make a pre-training meal" that does not provide carbohydrates (glucose), but does contain proteins and monounsaturated fats, such as scrambled eggs with mushrooms, avocado with ham or fresh cheese with almonds. "And, of course, you should never forget to hydrate before and during exercise.
Is it safe or not?
What scientists say is quite different: there are studies that have found that people who fast can burn more fat, but other research shows no difference between those who do cardio having eaten before and those who do not eat anything. Stopping your bowl of cereal or some toast before going to the gym or going for a run doesn't have to be harmful to the average, but It is not risk free.
"It is possible that many people feel dizzy or weak while doing sports and some of them will lose muscle mass because the body can also burn proteins. Diabetics should check with their doctor beforehand whether or not they can perform this slimming technique, "says Shah.
It is a practice for the body suits to have little energy substrate and thus become more efficient and less dependent on food. To understand each other, the body learns to save. Therefore, if fasting is practiced for a long time, just as if a diet is too restrictive, the brain can give the order of energy saving, so we will not lose weight.
The best thing is a modified fast: a pre-training meal that does not provide carbohydrates (glucose), but monounsaturated fats and proteins
If you want to get real benefits, the best thing you can do is that after making the breakfast you eat don't have too many calories. "That they are smaller portions than normal so that there is a real impact," he explains.
It is possible that for some it works, even if your body ends up getting used to it and eventually stops making sense. Train on an empty stomach It is not synonymous with losing weight. It is recommended that you eat, but choose well what breakfast you have to pay more and have enough energy to meet your goals of the day.