What Happens If You Workout On An Empty Stomach

If you're someone who loves working out, you might have heard that it's not advisable to exercise on an empty stomach. But have you ever wondered what really happens if you do? In this article, we will reveal the truth about what happens if you workout on an empty stomach, how to do it properly, and the benefits and risks involved.

Table of Contents

• Description
• How to Workout on an Empty Stomach
• Step by Step Guide
• Tips for Working Out on an Empty Stomach
• Solution for Your Workout Routine
• FAQs
• Pros and Cons of Working Out on an Empty Stomach

Description

Working out on an empty stomach means exercising without having anything to eat beforehand. This practice is also called fasted cardio, which has become increasingly popular in recent years. The theory behind it is that when you exercise on an empty stomach, your body burns more fat since it has no immediate source of energy from food. However, there are some risks involved, and it's not suitable for everyone.

How to Workout on an Empty Stomach

If you want to try working out on an empty stomach, there are some things you should keep in mind to do it safely and effectively:

1. Start Slowly

If you're not used to exercising on an empty stomach, start slowly and gradually increase the intensity of your workouts. This will give your body enough time to adapt to the change and avoid any discomfort or dizziness.

2. Stay Hydrated

Drink plenty of water before, during, and after your workout to stay hydrated. Dehydration can cause fatigue, dizziness, and other health problems, so make sure you drink enough fluids.

3. Avoid High-Intensity Workouts

Working out on an empty stomach is not suitable for high-intensity workouts such as sprinting, weightlifting, or intense interval training. These types of exercises require a lot of energy, and you need to have some fuel in your body to perform them safely and effectively.

4. Eat After Your Workout

After your workout, make sure you eat a healthy meal or snack to replenish your body's energy and nutrients. This will also help your muscles recover and grow stronger.

Step by Step Guide

Here's a step-by-step guide on how to workout on an empty stomach:

Step 1: Choose the Right Time

It's best to exercise on an empty stomach in the morning before breakfast. This way, your body has been fasting overnight, and your glycogen stores are low, making it easier for your body to burn fat for fuel.

Step 2: Drink Water

Drink a glass of water before your workout to stay hydrated. You can also add some electrolytes to your water to replenish the minerals lost through sweat.

Step 3: Warm-Up

Do a proper warm-up before your workout to prepare your muscles and prevent injuries. This can include some light cardio, stretching, and mobility exercises.

Step 4: Choose Low-Intensity Exercises

Choose low-intensity exercises such as walking, jogging, or yoga. These exercises are gentle on your body and don't require a lot of energy, making them ideal for fasted cardio.

Step 5: Listen to Your Body

Pay attention to how your body feels during and after your workout. If you experience any discomfort, dizziness, or nausea, stop immediately and have a snack or meal.

Step 6: Refuel After Your Workout

After your workout, eat a healthy meal or snack to refuel your body and help your muscles recover. This can include lean protein, complex carbs, and healthy fats.

Tips for Working Out on an Empty Stomach

Here are some tips to make your fasted cardio more effective and enjoyable:

1. Drink Coffee

Drinking coffee before your workout can boost your energy and metabolism and help you burn more fat. However, make sure you don't add sugar or cream to your coffee, as this can break your fast.

2. Take BCAAs

Taking branched-chain amino acids (BCAAs) before your workout can help preserve your muscle mass and prevent muscle breakdown.

3. Don't Overdo It

Don't push yourself too hard during your fasted cardio. Remember that your body is running on empty, and you need to listen to your body's signals to avoid overexertion.

Solution for Your Workout Routine

If you're not sure whether working out on an empty stomach is suitable for you, consult your doctor or a certified fitness professional. They can assess your health condition and help you create a workout routine that suits your needs and goals.

FAQs

Q: Is it safe to workout on an empty stomach?

A: Working out on an empty stomach is generally safe for healthy individuals. However, if you have any health conditions or are pregnant, consult your doctor before trying it.

Q: Can working out on an empty stomach help you lose weight?

A: Yes, working out on an empty stomach can help you burn more fat and lose weight. However, it's not a magic solution, and you still need to maintain a healthy diet and lifestyle to achieve your weight loss goals.

Q: What should I eat after my fasted cardio?

A: Eat a healthy meal or snack that contains lean protein, complex carbs, and healthy fats. This can include eggs, oatmeal, avocado toast, or a protein shake.

Pros and Cons of Working Out on an Empty Stomach

Pros:

• Burns more fat
• Boosts metabolism
• Can improve insulin sensitivity
• Makes you more mindful of your food choices

Cons:

• Risk of low blood sugar and dizziness
• Not suitable for high-intensity workouts
• Can lead to overeating and binge-eating later in the day
• Not suitable for everyone, especially those with health conditions or on medication

Working out on an empty stomach can be an effective way to burn more fat and boost your metabolism. However, it's not suitable for everyone, and there are some risks involved. Make sure you do it safely and consult your doctor or a certified fitness professional if you're not sure whether it's right for you.