Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer

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Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer

Overview

Exercising on an empty stomach has been shown to have a number of health and fitness benefits

Exercising while fasted is beneficial because it complements your sympathetic nervous system (SNS) along with your capacity to burn fat

Your body's fat burning processes are controlled by your SNS, which is activated by exercise and by lack of food

You’re more focused when you’re fasting because you’re in fight or flight

Another reason is that fasting can trigger a dramatic rise in human growth hormone (HGH), also known as "the fitness hormone." - More fat loss and more muscle growth

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP)[second messenger from epinephrine and AMP Kinases (balances cell energy - homeostasis)], which force the breakdown of fat and glycogen for energy

This is why training on an empty stomach will effectively force your body to burn fat

Exercise and fasting also yield acute oxidative stress, which keeps your muscles' mitochondria, neuron-motors and fibers intact. (1)


Fasted Cardio

Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates.

Lipolysis is the breaking down of fat cells for energy

Fat oxidation is the burning of this energy by cells

Shows that when you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated

Studies also show that blood flow in the abdominal region is increased when you’re in a fasted state – results in loss of belly fat (3)

https://www.ncbi.nlm.nih.gov/pubmed/17784905



Fasted Weight Training

Intermittent fasting between 12 and 24 hours along with high intensity exercise will boost your body’s production of HGH

The Intermountain Medical Center Heart Institute conducted a study.

Research found that men who fasted for 24 hours had a 2000% increase in the level of HGH circulating in the body, while women had a 1300% increase

A study published in the British Journal of Sports Medicine during 2009, showed the accumulation of lactic acid helped to trigger HGH production
https://www.ncbi.nlm.nih.gov/pubmed/18184755?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Lactic acid is produced as a response to intense anaerobic training, which increases HGH production.

Aerobic exercise isn’t intense enough to trigger the production of lactate, so there is no increase in HGH.

In summation, being in a fasted state elicits hgh, as does weight training through the buildup of lactic acid – so training while in a fasted state is extremely beneficial

Fasted cardio – promotes weight loss

Fasted weight training – promotes an increase of hgh (2)


References

1) 11 Ways to Boost Human Growth Hormone (HGH) Naturally. (n.d.). Retrieved from https://authoritynutrition.com/11-ways-to-increase-hgh/

2) Boost HGH Levels Through High Intensity Workouts and Fasting. (n.d.). Retrieved from https://hgh.us.com/hgh-boost-through-high-intensity-workouts-and-intermittent-fasting.php

3) How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle). (n.d.). Retrieved from https://legionathletics.com/fasted-cardio/