The best strategy for burning maximum fat is to eat two hours before exercising. If you wake early and like to exercise first thing, have a pre-workout snack like a piece of toast with honey or an energy bar. Or have a diluted glass of juice or a small sports drink during your workout.
Working out on an empty stomach won't hurt you—and it may actually help, depending on your goal. But first, the downsides. Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar.
Exercising during a fasting state increases lipolysis in adipose tissue while also stimulating peripheral fat oxidation, resulting in increased fat utilization and weight loss.
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
No, you don't have to avoid them! Just make sure that… If you have specific medical conditions, always consult your doctor before starting a new exercise regimen. In all other cases – experiment and see how you respond to early morning workouts and whether they suit your lifestyle and help you meet your desired goals.
The best time to incorporate exercise while fasting is early in the day, to match the body's natural circadian rhythm; Unless you're participating in a heavy weight session or endurance cardio, you can benefit hormonally from fasting after your workout, too (for two to three hours).
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
What the research says. A beta-analysis from 2017 looking at five studies on fasted versus fed exercise concluded that working out fasted does not result in greater weight loss or changes in lean muscle mass or fat mass.
When you exercise in a fasted state — after a night's sleep and before you eat breakfast — then you do actually use more fat as a fuel source during exercise. But research from my team has shown that performing exercise in a fasted or fed state does not have any meaningful impact on body fat in the medium to long term.
A: Bananas, apples, berries, pineapple, oranges, and watermelon are some of the best fruits to consume before a workout as they provide quick energy, essential nutrients, and hydration.
In general, for healthy individuals looking to lose weight or get fitter – morning workouts are perfectly fine. In most cases, they are even a great choice (see next section).
Your body uses stored fat and carbohydrates from food to fuel exercise. But when you haven't eaten for hours, there are fewer carbs available. So your body may rely on fat stores as a primary energy source, allowing you to burn more fat. The hormone cortisol stimulates fat metabolism.
Ideally, include carbs such as a banana, low-fat yogurt, bowl of cereal, smoothie or a glass of milk. Avoid foods that are high in fat or fibre because they take longer to digest and may cause stomach discomfort during exercise.
HIIT or interval training
Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. These routines don't take a lot of time but still get your heart pumping and work your entire body.
Eat a healthy breakfast
Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.
Is there a "best" time to exercise? The question is still being debated, but an observational study suggests that early morning may be ideal when it comes to weight management. Researchers reviewed data from the CDC's National Health and Nutrition Examination Survey.
However, research has shown that exercising on an empty stomach may not be ideal: Exercising on an empty stomach could make the body use protein as fuel, and protein is needed to build and repair muscles.
The degree of this overload ultimately determines the degree of muscle growth. Muscle "burn" does not stimulate growth, overload stimulates growth. The burning sensation that training brings on is believed by most to be a sign of a successful growth promoting workout.
Morning Exercise
The morning often suits running, walking, and cardio exercise, rather than heavy weight lifting. Make sure you warm up before doing anything strenuous, especially in the morning. Take it easy on your back for a few hours after rising. Don't hop out of bed and try for a deadlift personal best.
The 5am club has a few simple rules. Every member should wake at 5 o'clock each day and spend the first hour focusing on their personal development using a 20/20/20 model, such as: 20 minutes of exercise. 20 minutes of self-reflection.
In order to help reduce cortisol, our bodies need rest. So, we need to make getting those seven hours of uninterrupted, deep sleep, a priority. Yes, exercise helps combat stress. But forcing yourself out of bed to do a HIIT routine won't do you any favors when you're going through a particularly stressful period.