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Lifting on an empty stomach?

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  • Lifting on an empty stomach?



    Any thought on lifting in a fasted state? Like, an hour after waking up after a brief warm-up?


    I figure it's sorta like grok hunting first thing in the morning...


    good for: fat burning, muscle building or not at all/avoid at all costs?


  • #2
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    There's a lot of research on this subject that shows that lifting heavy weight in a fasted state increases the release of growth hormones in the body. This is a good thing.


    So, in general, it could be to your benefit to lift while in a fasted state.

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    • #3
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      I saw, though alot seem to advocate either a meal 2 hours before or a high-carb meal after hmm.


      What if Grok got unlucky ei?


      Am so trying this tomorrow *crosses fingers

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      • #4
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        I think, "all the advice" aside, that it totally depends on how you do.


        Personally I always strength train on an "empty stomach." Since I train at night I'm only "fasted" for 5-6 hours. If I have eaten 2 hours prior, even 3-4 hours prior, no matter how little I've eaten I'm too full = I have less energy & throw up a little ;o)


        My body feels awesome during and after a workout with no immediate "fuel." I also know you're "supposed to eat to refuel just after a workout," but that's something my body rejects too (as is breakfast first thing in the morning).


        I end up fasting 5-6 hours prior, 1-2 hours during, 8 hours sleeping. I'd never added it up before, but I guess that's at least a 12 hour fast per day. Weird!


        I think it mostly depends on your body. Advice is pretty irrelevant if it doesn't work for you.

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        • #5
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          Yep; it's all about what works for you. I work out first thing in the morning, always on an empty stomach, and it works great for me.


          I do a thorough warm-up, of course, taking care to make sure my spine is ready for any heavy lifting I'm going to do; lots of dynamic stretching, walking, etc.


          I'm a "morning person", too, so it works for me. I actually can't stand working out in the afternoon/evenings any more; I just don't feel fresh then. It's like my mind prefers the blank slate of the morning.

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          • #6
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            I am also a fan of it. I had a trainer from my workout forum lambaste me for doing it, so I started to eat before and after and not only did it make me sick, but my fat-loss results were a tad stalled too.


            I just 'feel' better on a fasted workout, even when lifting really heavy weights. Like I have even more energy.


            Mark did say that those 'Ketones' are little power-houses of energy, compared to the normal glucose that your body would consume from your diet instead...right?

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            • #7
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              I've been experimenting with this a little lately. I find my workouts are great in the morning on an empty stomach, if I workout after food I feel I can't lift as heavy and can feel a bit nauseated.


              If I workout 5-6hours after lunch so 6pm ish I feel it's the best workout I ever have and I feel very energized afterwards then cook myself dinner. Plus side of that is everyone is home having dinner and watching the news so the gym is practically empty

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              • #8
                1



                Just finished! Sharp decline in output around the 40 minute mark though, not that's that a bad thing...


                Any preference on a post-workout meal to optimize fatloss? I just had 600g of beef round + flaxseed oil.

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                • #9
                  1



                  Like the first response mentioned, there is a lot of research to show benefits to working out in a fasted state.


                  Personally, I have exercised in a fasted state for over 6 months. I'm usually not in a rush to eat after the workout, either.


                  And finally, IMO, you should be exercising with weights (safely) in a manner that is so intense you'll throw up if you have ANYthing in your stomach, even a small bit of fruit.


                  Well, imo, and with best results in mind. So, it makes sense to eat with nothing in there.


                  -Anthony

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                  • #10
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                    I ususally eat some fruit and almonds about 90 min prior... but that's just me

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                    • #11
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                      I got this from someone else in this forum, but this is a good 'light' read with points I agree with: http://www.fitnessspotlight.com/2009...ormones-speak/

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                      • #12
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                        Want to resuscitate this thread as I have some questions. I can work out fasted in the morning after a night's sleep and I can work out in the evening, about 6 hours after lunch. But when I do a dinner-to-dinner fast, I have no energy to lift. Yesterday, I tried some Tabata thruster after about 21 hours of IFing and I just couldn't. What's happening? What do I need to do work out in a fasted state?

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                        • #13
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                          @maba instead of forcing a 21 hour fast maybe you should keep it to your 15-16 hour range.


                          When was and what was your previous workout before the tabata thruster?

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                          • #14
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                            It was on Monday, walking and climbing steps for 55 minutes. I don't get home after work until 6:30-7, so it's usually 18-20 hour fast if I'm IFing from dinner the previous night.

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                            • #15
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                              @Sassa, thanks for that link. That was helpful. I've always been told to eat a little something beforehand so you have energy to work out, but this puts it all into totally relatable terms.


                              This morning I ate at 630am and then did my crossfit workout at 130pm...felt fine before, finished with what I think is a pretty darn good time, and feel surprisingly fine now. Still haven't eaten anything! This is a new one for me! cooool.

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