Morning workouts to maximize fat loss? Myth or not?
transientcanuck
Posts: 82 Member
Hey everyone,
Throughout this journey of losing body fat, I have read some very conflicting information. I find while health magazines say one thing, people here on MFP say another. Likewise with advice from my PT; while she says one thing, an article online says another.
One contested "fact" I am really confused about is how doing cardio exercise first thing in the morning - before breakfast - maximizes fat burn. The reasoning behind this is that your body has no energy readily available from recently digested food, so it instead uses energy in your fat stores to fuel the workout. My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
I tried this for a week and absolutely hated it. While I didn't feel weak, I still didn't like getting out of bed in the cold mornings and forgoing my morning coffee (it's currently winter in my part of the world here). However, I stuck to it everyday and noticed a big change in fat loss from my weigh-in that week. Since I've stopped doing the pre-breakfast workouts, however, my progress is slowing down.
So what's your take on it? Do you think there's some truth to it, or does it just seem like just another hotly-debated fad (along wit h "detoxing" and eliminating breads and pastas)?
Throughout this journey of losing body fat, I have read some very conflicting information. I find while health magazines say one thing, people here on MFP say another. Likewise with advice from my PT; while she says one thing, an article online says another.
One contested "fact" I am really confused about is how doing cardio exercise first thing in the morning - before breakfast - maximizes fat burn. The reasoning behind this is that your body has no energy readily available from recently digested food, so it instead uses energy in your fat stores to fuel the workout. My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
I tried this for a week and absolutely hated it. While I didn't feel weak, I still didn't like getting out of bed in the cold mornings and forgoing my morning coffee (it's currently winter in my part of the world here). However, I stuck to it everyday and noticed a big change in fat loss from my weigh-in that week. Since I've stopped doing the pre-breakfast workouts, however, my progress is slowing down.
So what's your take on it? Do you think there's some truth to it, or does it just seem like just another hotly-debated fad (along wit h "detoxing" and eliminating breads and pastas)?
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Replies
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I honestly couldn't tell you one way or the other but I workout in the mornings and find it to be the best for me although I don't necessarily like it ^_^.0
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One contested "fact" I am really confused about is how doing cardio exercise first thing in the morning - before breakfast - maximizes fat burn. The reasoning behind this is that your body has no energy readily available from recently digested food, so it instead uses energy in your fat stores to fuel the workout. My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
You use glycogen in the first instance, most people don't expend fat as fuel. Time of session make no real difference to how many calories you expend. you'e only getting into the use of harder to access fuel stroes; muscle and fat store, if you're doing sessions of 3-4 hours consistently, without adequate refuelling.
What it becomes is quite a good discipline, so you develop the training habit.I tried this for a week and absolutely hated it. While I didn't feel weak, I still didn't like getting out of bed in the cold mornings and forgoing my morning coffee (it's currently winter in my part of the world here).
Personally I do some of my sessions fasted, and some fuelled. Evening sessions tend to be about 6-8 hours after eating and I generally find that I can't comfortably run for anything more than 10km. If I do a morning session it's generally after a decent breakfast as I'll burn out at about 12km if I don't. Similarly for a ride, I'll burn out at about 30km if I don't eat something.0 -
I would say unless you are one low/no carb diet and are in ketosis where you burn fat for fuel it will not make any difference. Because your body can store 1 to 3 days worth energy in carbs inside muscles and liver. So you would just burn muscle glycogen for energy on mornings at empty stomach and not fat.0
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I am currently working out in the morning and in the evening. I find that I like the morning workouts better. I have started this journey recently and have 90 pounds to shed. I think you have to do what works best for you, otherwise we tend as humans to just not do it...0
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It's a myth. Alan Aragon has busted this one.0
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The most effective workout schedule for fat loss is the one you'll stick to whilst maintaining an overall calorie deficit.0
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Works for some doesn't for others. Try it for a while and see for yourself.0
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I honestly couldn't tell you one way or the other but I workout in the mornings and find it to be the best for me although I don't necessarily like it ^_^.
This for me too. I don't like getting out of bed, but I find its the best time of day for me in terms of energy, motivation etc. If I had to wait until after work I would have no desire to workout at all.0 -
It's one of those things that is personal preference.
A lot of people prefer fasted cardio. I feel like vomiting if i eat anything before 9 AM, so i lift fasted in the AM.
but NEVER skip your COFFEE!!!!!! Caffeine is amazing! :drinker:0 -
Works for me AND it's done with for the day. Makes one feel Righteous.0
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I agree with everyone here, work out when it's the best time for you. I run and do strength training exclusively in the morning, the earlier the better. For no other reason but just because I like it :-)0
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My opinion is that if it works for you, then it works. Nothing will work if you hate it enough to not stick with it. I hate working out as soon as I wake up too, so I have a cup of coffee and a glass of milk in the morning (just to kill the hunger pains). By the time I get dressed, drive to the gym, and finish my warmup/stretches, it has been about 30 minutes since the milk. I notice a big difference between working out before breakfast and working out after. I like the compromise and it works for me.
Every body is different, regardless of what "professionals" say your body will tell you what is best if you listen to it. You need to decide if the amount of difference is worth doing something you "absolutely hate." If not, then workout when you WANT to. The important thing is finding a routine you can stick with and what makes you happy.0 -
Either way, if you dont like the way it makes you feel - dont do it. There are other ways to lose fat other than to just exercise on an empty stomach.
That is kind of the awesome thing about fitness and weight loss, you get to do what makes you feel the best while still getting results. There is TONS of information, and information debunking the other information and information to confirm that information - it is crazy.0 -
My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
My trainer advised the opposite, whilst you can do cardio in the morning on no fuel, there's no benefit to it, it doesn't 'teach' the body to use fat as fuel etc, I had to learn to eat whilst training (running) as I was out for over 5hrs and needed to learn to fuel whilst running, I would have my porridge first thing when I got up and by the time I was ready about 30min later, I could run and then have banana's/gels etc whilst out on the run.
I do find I do better in the evening when I've been fuelling all day than I do in the mornings with less, that being said, if it was high intensity cardio (insanity or similar), I wouldn't eat for about 2hrs before doing that or I would be sprinting for the toilet!!!0 -
My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
My trainer advised the opposite, whilst you can do cardio in the morning on no fuel, there's no benefit to it, it doesn't 'teach' the body to use fat as fuel etc, I had to learn to eat whilst training (running) as I was out for over 5hrs and needed to learn to fuel whilst running, I would have my porridge first thing when I got up and by the time I was ready about 30min later, I could run and then have banana's/gels etc whilst out on the run.
I do find I do better in the evening when I've been fuelling all day than I do in the mornings with less, that being said, if it was high intensity cardio (insanity or similar), I wouldn't eat for about 2hrs before doing that or I would be sprinting for the toilet!!!
What you are talking about and what the OP asked about are two different things. You are training for a long run versus exercising for fat loss first thing in the morning. When doing half marathons, marathons or ultra marathons one always has to time something to fuel the run. You do not run 26.2 miles to burn fat. In a lot of cases that is how some runners get started but once you start doing half marathons or bigger it is no longer about the fat loss.0 -
Hey everyone,
Throughout this journey of losing body fat, I have read some very conflicting information. I find while health magazines say one thing, people here on MFP say another. Likewise with advice from my PT; while she says one thing, an article online says another.
One contested "fact" I am really confused about is how doing cardio exercise first thing in the morning - before breakfast - maximizes fat burn. The reasoning behind this is that your body has no energy readily available from recently digested food, so it instead uses energy in your fat stores to fuel the workout. My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
I tried this for a week and absolutely hated it. While I didn't feel weak, I still didn't like getting out of bed in the cold mornings and forgoing my morning coffee (it's currently winter in my part of the world here). However, I stuck to it everyday and noticed a big change in fat loss from my weigh-in that week. Since I've stopped doing the pre-breakfast workouts, however, my progress is slowing down.
So what's your take on it? Do you think there's some truth to it, or does it just seem like just another hotly-debated fad (along wit h "detoxing" and eliminating breads and pastas)?
What you are describing is known as "Bonk Training" even though the name "bonk" is a bit of a misnomer. It can be a very effective tool if you follow the rules and are a runner or cyclist to trim weight early in the season.
Dr. Andy Pruitt from the Boulder Center for Sports Medicine writes.....
HOW TO BONK TRAIN
1. Upon waking, drink 2-3 cups of coffee, up to 45 minutes before cycling. Don’t eat.
2. Ride at endurance pace- 60-70% of your max heart rate, or a casual pace that doesn’t make you pant when you talk.
3. Keep it up for 20-90 minutes.
4. You can do this on consecutive days, but mix in at least one normal breakfast per week.
5. Eat your typical breakfast as soon as the ride ends.
6 . Watch the blubber ignite!!
BONK TRAINING
If you're normal, well adjusted and sentient, you have to ask why any cyclist would submit himself to "bonk training." It's the ultimate in hair-shirt riding. You wake up in the morning, drink two cups of coffee without putting anything else in your stomach, then go for a 60-90 minute ride. The answer: To lose weight. FAST.
Andy Pruitt, clinical director of the Boulder Center for Sports Medicine, has seen plenty of clclists shed their guts with bonk training. "If I have a patient who's trying to lose weight- cyclist or not- I have him ride 20-30 minutes before breakfast on a stationary bike at about 60 percent of max heart rate," says Pruitt. "This ignites your fat-burning metabolism, and it stays lit during the day." If you have an extra 5-10 pounds to lose, empty-stomach exercise first thing in the morning is ideal, he says.
Bonk training works, according to Pruitt, because there's no readily available fuel source for your muscles (there's very little glycogen in the bloodstream when you wake up), so your body has to seek out fuel...stored fat. To get the full effect, you have to maintain an endurance pace; you should be able to converse without panting.
The name of this weight-loss comes from the idea that the training mimics the conditions that lead to the scourge of cyclists- bonking. In fact, true bonking is a danger.
"If you ride like this longer than 90 minutes, your body starts breaking down muscle and protein in organs," says Liz Applegate, sports nutritionist at the University of California-Davis, cyclist and author of Eat Smart, Play Hard. "Then you're not just losing fat, you're weakening your body, so dont ride longer than 90 minutes and you will fine to ride as normal the following day."
HOW TO BONK TRAIN
1. Upon waking, drink 2-3 cups of coffee, up to 45 minutes before cycling. Don't eat.
2. Ride at endurance pace- 60-70% of your max heart rate, or a casual pace that doesn't make you pant when you talk.
3. Keep it up for between 20-90 minutes.
4. You can do this on consecutive days, but mix in at least one normal breakfast per week.
5. Eat your typical breakfast as soon as the ride ends.
6 . Watch the blubber ignite!!
A blog opinion about bonk training...
http://www.superskinnyme.com/bonk-training.html
A thread here at MFP "discussing" it...
http://www.myfitnesspal.com/topics/show/1177558-fasted-cardio-does-not-enhance-fat-loss?page=20 -
My PT has told me this and recommends me to try it. While I trust my PT as being well-informed, I still can't shake the heaps of information I find that debunks this.
My trainer advised the opposite, whilst you can do cardio in the morning on no fuel, there's no benefit to it, it doesn't 'teach' the body to use fat as fuel etc, I had to learn to eat whilst training (running) as I was out for over 5hrs and needed to learn to fuel whilst running, I would have my porridge first thing when I got up and by the time I was ready about 30min later, I could run and then have banana's/gels etc whilst out on the run.
I do find I do better in the evening when I've been fuelling all day than I do in the mornings with less, that being said, if it was high intensity cardio (insanity or similar), I wouldn't eat for about 2hrs before doing that or I would be sprinting for the toilet!!!
Well darn. The military must be doing the whole exercise thing wrong. AM workouts before morning chow are just fine.0 -
Well darn. The military must be doing the whole exercise thing wrong. AM workouts before morning chow are just fine.
The purpose isn't fat loss though. A large part of military training is about training to operate when tired, under-fuelled and under stress. Phys first is also less disuptive to the wider training plan as well.0 -
losing weight is as simple as creating a calorie deficit within a 24 hour period. It doesn't matter when you work out or what time you eat, so long as you eat at a calorie deficit. You can get up every morning at a crack of dawn and get in a good workout, but you won't shed the pounds if you eat at a calorie surplus that day.
That being said however, if you get into the habit of working out in the morning before work everyday and stick to it then that's a good habit to have. Sometimes it's hard to find the time after work to squeeze in a workout.
Personally, I am a zombie in the morning and nothing will get my butt into the gym before work. I workout in the evenings because that works for me.0 -
My first morning workout, I looked down to see my pants on inside out and backwards. I have to feed livestock and collect eggs before coffee, and I BARELY remember who eats what most mornings. I don't need anything else making me late on coffee.0
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The most effective workout schedule for fat loss is the one you'll stick to whilst maintaining an overall calorie deficit.
Wisest thing I've read in awhile.0 -
The most effective workout schedule for fat loss is the one you'll stick to whilst maintaining an overall calorie deficit.
^WHS0 -
The only reason AM workouts "burn more" for me is that if I put them off, I may not get to them. But I always eat first, because I wake up starving most mornings.0
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The time of day you work out has no bearing on fat loss, muscle gain, or anything else that pertains to fitness. This "myth" about more fat loss when working out in the morning comes from the idea that working out in a fasted state yields more fat loss. While this may be true, many people cannot safely work out fasted. Some people can be prone to dizziness, fainting spells, and other similar results when working out fasted. Additionally, due to lack of fuel, many people are simply unable to work out at the same intensity level that they would have if they had some food in their system.
Basically, if you're able to safely get through a high intensity workout with sacrificing intensity level first thing in the morning, by all means, go ahead. But don't risk hurting yourself over it, and there's no point to it if you just don't have the energy levels to go at it at full intensity on an empty stomach.0 -
Wow...thanks for all the replies everyone! I literally just woke up (it's morning right now in NZ) and there were loads of helpful responses to my question posted last night!
I'm reading a lot about finding a routine that works for me, and this is very helpful advice. I find I work out far better in the evenings anyway. When I wake up in the morning I'm usually really hungry and I end up exercising with far less intensity and effort. Plus, I count every minute and make excuses not to go for longer as I'm usually so hungry and just want to eat! When I do my boxing sessions in the evening I'm so full of energy and give it 100%. I've tried doing boxing in the mornings but I just don't seem to work as well.
One big reason why I tried to exercise in the morning (other than the idea of maximizing fat loss) is because I will procrastinate for the rest of the day if I don't get my workout over and done with. However, I find most mornings my motivation to be low, and 75% of the time I end up doing my workout later in the day anyway.
Thanks for the helpful advice everyone
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The most effective workout schedule for fat loss is the one you'll stick to whilst maintaining an overall calorie deficit.
What this guy says - if you don't like the morning run than you will not stick to it. If any routine is longer than 60 minutes then consider a pre-workout pep me up (usually a carb type thing) if it is less than 60 minutes than you will use muscle glycogen - as this is converted this will build up "waste" - lactic acid and your muscle will tire.
Same as your muscles do not build while under load most of the fat stores that you consume - will be used in the rest and recovery period - really these are not the most efficient energy source for the body so the body tends to use glycogen stores in the muscles and liver first (and replenish at rest).0 -
The time of day you work out has no bearing on fat loss, muscle gain, or anything else that pertains to fitness. This "myth" about more fat loss when working out in the morning comes from the idea that working out in a fasted state yields more fat loss. While this may be true, many people cannot safely work out fasted. Some people can be prone to dizziness, fainting spells, and other similar results when working out fasted. Additionally, due to lack of fuel, many people are simply unable to work out at the same intensity level that they would have if they had some food in their system.
Basically, if you're able to safely get through a high intensity workout with sacrificing intensity level first thing in the morning, by all means, go ahead. But don't risk hurting yourself over it, and there's no point to it if you just don't have the energy levels to go at it at full intensity on an empty stomach.
Keep in mind that the black coffee prior to the morning fasted exercise is key. The Boulder Sports Center recommends only doing the morning fasted cardio at 60-70% of maximum heart rate. I doubt anyone is seriously going to risk "hurting themselves" at that pace. For me, that's a HR of 110 - 128 on the bike which is in my recovery Zone - or all day pace. I can't imagine hurting myself doing that for up to 90 minutes - especially on a training day that already calls for a 30 - 90 minute recovery ride. Why not do it on coffee alone in the AM and fire up the blubber burning while I am at it? ;-)
And the Bro Science continues....
"30 ways to lose your blubber today" article from Muscle and Fitness: http://www.lookgreatnaked.com/blog/performing-cardio-on-an-empty-stomach/
Here are the first 3 on the list of 30 they suggest...
First Thing in the Morning
1) Have a cup or two of coffee. Caffeine is found in most fat-burning supplements since it inhibits the storage of bodyfat and burns extra fat during exercise. Drink a large cup of coffee before cardio, but make sure it's black - don't add sugar or cream because the extra calories only impede your fat-burning efforts. Better yet, take 200-300 mg of a caffeine supplement. One study from Chonbuk National University (Chonju, Korea) found that caffeine and carnitine taken before a cycling workout increased fat-burning and endurance.
2) Supplement with BCAAs and carnitine before cardio. Cardio helps burn fat, but it can also burn muscle. So take 5 grams of branched-chain amino acids (BCAAs) and 1-2 grams of carnitine 30 minutes before cardio. BCAAs minimize protein breakdown, and carnitine maximizes fat-burning during the workout and helps maintain testosterone levels.
3) Do cardio before breakfast. When you do cardio on an empty stomach, your body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from eight hours of fasting the night before. This might mean waking up 30 minutes earlier than normal, but the fat-burning benefits are worth it.
Runner's World article about pre-exercise and the benefits of coffee...
http://www.runnersworld.com/drinks-hydration/8-things-runners-should-know-about-coffee?page=single
The New York Times article citing studies on the benefits of pre-exercise coffee...
http://well.blogs.nytimes.com/2011/12/14/how-coffee-can-galvanize-your-workout/?_php=true&_type=blogs&_r=0
"Scientists and many athletes have known for years, of course, that a cup of coffee before a workout jolts athletic performance, especially in endurance sports like distance running and cycling. Caffeine has been proven to increase the number of fatty acids circulating in the bloodstream, which enables people to run or pedal longer (since their muscles can absorb and burn that fat for fuel and save the body’s limited stores of carbohydrates until later in the workout)."
Interesting studies and results cited in the NYTimes piece.
Sportize.Me on caffeine before exercise in the AM...
http://sportize.me/blog-deporte-fitness/2011/09/05/does-a-cup-of-morning-coffee-help-with-cardio
"But can a cup of coffee before your cardio workout actually help burn fat? Yes, it can. Here’s how it works.
During the last phase of sleep, before you wake up, you generate human growth hormone, which facilitates the circulation of free fatty acids from your fat stores, making them more likely to be used as fuel as opposed to carbohydrates (glycogen) or lean muscle.
When you ingest caffeine, your body releases an enzyme called lipase, which prioritizes the metabolization of free fatty acids from your fat stores over carbohydrates (glycogen) for fuel.
These two things together encourage your body to burn fat for energy instead of glycogen or lean muscle. It’s why downing a cup of morning coffee before a low-intensity cardio workout can help enhance your workout and accelerate fat loss over time.
Also, when you do cardio work in the morning on an empty stomach, it makes your body more insulin sensitive. Insulin resistance is linked to increased body fat."
It could be a benefit to the OP - in addition to the obvious caloric deficit - to get things "fired up" and going in her weight loss.0 -
Wow...thanks for all the replies everyone! I literally just woke up (it's morning right now in NZ) and there were loads of helpful responses to my question posted last night!
I'm reading a lot about finding a routine that works for me, and this is very helpful advice. I find I work out far better in the evenings anyway. When I wake up in the morning I'm usually really hungry and I end up exercising with far less intensity and effort. Plus, I count every minute and make excuses not to go for longer as I'm usually so hungry and just want to eat! When I do my boxing sessions in the evening I'm so full of energy and give it 100%. I've tried doing boxing in the mornings but I just don't seem to work as well.
One big reason why I tried to exercise in the morning (other than the idea of maximizing fat loss) is because I will procrastinate for the rest of the day if I don't get my workout over and done with. However, I find most mornings my motivation to be low, and 75% of the time I end up doing my workout later in the day anyway.
Thanks for the helpful advice everyone
If it ain't broke, don't fix it.
I usually work out first thing in the morning, fasted (except for coffee!) as that simply fits my schedule best. Although I have had to "train" myself and my stiff old joints to be able to run at that time. It took about a month before I felt comfortable. If I leave it til the evening, it often doesn't get done, as dinner, kid's homework etc end up getting in the way. If you prefer evening, then do evenings. Getting the workout done is #1. If there are any benefits to the timing, then they aren't going to help any if you don't do it at all.0 -
Wow...thanks for all the replies everyone! I literally just woke up (it's morning right now in NZ) and there were loads of helpful responses to my question posted last night!
I'm reading a lot about finding a routine that works for me, and this is very helpful advice. I find I work out far better in the evenings anyway. When I wake up in the morning I'm usually really hungry and I end up exercising with far less intensity and effort. Plus, I count every minute and make excuses not to go for longer as I'm usually so hungry and just want to eat! When I do my boxing sessions in the evening I'm so full of energy and give it 100%. I've tried doing boxing in the mornings but I just don't seem to work as well.
One big reason why I tried to exercise in the morning (other than the idea of maximizing fat loss) is because I will procrastinate for the rest of the day if I don't get my workout over and done with. However, I find most mornings my motivation to be low, and 75% of the time I end up doing my workout later in the day anyway.
Thanks for the helpful advice everyone
If it ain't broke, don't fix it.
I usually work out first thing in the morning, fasted (except for coffee!) as that simply fits my schedule best. Although I have had to "train" myself and my stiff old joints to be able to run at that time. It took about a month before I felt comfortable. If I leave it til the evening, it often doesn't get done, as dinner, kid's homework etc end up getting in the way. If you prefer evening, then do evenings. Getting the workout done is #1. If there are any benefits to the timing, then they aren't going to help any if you don't do it at all.
^^^This.
There may be small benefits to timing. There may not.
It's majoring in the minors. The big stuff: find something that energizes you and do it regularly for years. That'll get you the biggest gains.0
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