Friday, June 19, 2015

Friday Fitness

Happy Friday, y'all!

I just want to go ahead and say, WOW! I have received SO much positive feed back from my post about competing for Miss Arkansas USA this fall. I can't tell you how humbled I am already from this experience, and it's just begun!

Today I'm talking fasted exercising. I can't even count how many times I've heard the question, 

"Is it better for me to work out on an empty stomach?"

You either get a yes, or a no. For trainers who say, yes, it is because when one wakes up in the morning, glycogen and blood sugar levels are naturally low, forcing your body to burn fat for energy, resulting in weight loss. And for the trainers who say, no, the reason is that while the body may turn to body fat for energy, should glycogen and fat stores be insufficient to sustain your activity level, the body will then break down muscle protein to pick up the slack.  

So what's the correct answer?!

Well... both. But let me tell you why. A recent study was published by the Journal of International Society of Sports Nutrition showing the changes in fat mass and fat-free mass of 20 participants who were assigned identical training regimens: 1 hour of steady-state aerobic exercise performed 3 days a week for 4 weeks

The participants were split into two groups..
  1. Group A (Fasted): performed the routine following an overnight fast
  2. Group B (Fed): followed the same routine after consuming a meal
Both groups were also provided with dietary plans designed to induce calorie insufficiency, as well as nutritional counseling. 
The study revealed..

Body composition changes that are associated with aerobic exercise + hypocaloric diet (one in which caloric intake is decreased overall) are similar regardless of whether the subject was fasted or fed prior to training. 

All in all, it is completely up to personal preference whether or not to eat before exercising, as long as they are following the proper calorie intake recommendations. BAM!

How is that for answering one of the most asked questions in the fitness/health world. It's always good to seek info from professionals to receive optimum results.

Original Article by Cameron Baker of ISSA

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