2 ways to start burning fat quickly
molsongirl
Posts: 1,373 Member
This is what works for me...maybe for you as well! :happy:
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here's Why:
During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better - whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here's Why:
During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better - whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
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Replies
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I started walking to work every morning which is 2.6 miles, so it's great to know that it's a good way to lose fat cause it motivates me to keep doing it!!!0
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Great article, thanks MG:flowerforyou:0
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Thanks for the tips!!! Definitely going to start doing more in the morning! I've moved my alarm across the room so I'll have to actually get out of bed to turn it off! Hopefully I won't just flop back into bed again once I do! *LOL*0
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I actually like working out first thing in the morning. It gets it out of the way, and I have more energy throughout the day. Glad to see there's research behind it too.0
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I love my morning workouts, but I can't last 30 minutes (let alone an hour or more) without eating something first.0
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Thanks,
This is great advice. I'll definitely try it.
I'll let you know how it goes!0 -
crap this means I have to stay awake in the morning and do something. I have always been a night person. But if it burns more fat I'm all for it. Im sure I can find the motivation.0
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I love my morning workouts, but I can't last 30 minutes (let alone an hour or more) without eating something first.
I was thinking the same thing0 -
Thank you! I was going to start doing weights in the morning and cardio in the evening, but I suppose I should swap that around!0
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I love my morning workouts, but I can't last 30 minutes (let alone an hour or more) without eating something first.
I was thinking the same thing
Here is a great article on whether or not you should eat before exercise and why.
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=1001460390 -
Let's take a look at the reasoning for doing cardio in the morning on an empty stomach...
1. Glycogen is depleted therefore more fat is burned - This is the major benefit people who push this method use to support their position. What they fail to realize is that anyone with weight training experience has (or should have) more muscle than is needed to sustain a healthy life. All of this extra muscle is detrimental to the survival of a human! Why? First of all, the individual body has one purpose in life. That purpose is survival. Fat is a much more efficient energy source for survival because it is not energy costly - it does not require calories to sustain. On top of this, fat is slower burning, as it is more calories dense. Therefore muscle will be burned before fat when in a state of starvation, as fat would keep you alive longer! That's the catch - just because glycogen stores are depleted that doesn't mean the body will just go straight to fat stores for its energy. How great that would be! Unfortunately, it's just not that simple. In the morning, glycogen is substantially depleted, in effect, so is ATP. If you have read some of my other articles you would know that ATP is the only source of energy for muscular contraction.
Heavy productive weight training depletes glycogen and ATP with each contraction. ATP is not only the fuel for muscular contraction, it also plays a large role in protein synthesis and repair itself. After weight training ATP and glycogen are depleted (heavy weight training uses the anaerobic glycolysis mechanism on ATP production), and time is needed for glycogen stores to replenish. Glycogen replenishment can take up to 3 days to complete! If you deplete more glycogen than is necessary you are putting your body through unnecessary stress, which will inhibit your bodies ability to build muscle! Less ATP means less energy for proteins synthesis. It's apparent that you want to stimulate as much muscle growth as possible, with the smallest amount of glycogen and ATP depletion, which means that you should train as little as possible, while still achieving the desired results.
So how does this matter in this situation? Cardio in the morning on an empty stomach means cardio with little glycogen, and thus little ATP. Remember that cardiovascular work requires muscle fibers to contract. Just because an activity is aerobic doesn't mean it does not require muscle fibers to perform the work. The primary source of contraction during aerobic work is the Type I muscle fibers. They are called upon during aerobic work because they have a long fatigue threshold meaning - they can maintain contraction for long periods of time. Type I fibers use the oxidative phosphorylation (Kreb's cycle and electron transport) - an aerobic mechanism for energy production. This is the method of energy production in which the body metabolizes carbohydrates and fats to produce energy. The body may also use protein when carbohydrate and/or fat energy are not available through a process called gluconeogenesis. Carbs are used primarily for this, and consequently in aerobic work. This method of energy production produces, bar far, the most amount of energy. You can literally keep going forever until you pass out with this energy system. The reason for this is because the body will catabolize itself in order to meet energy demands. You guessed it - IT WILL BREAK DOWN MUSCLE TISSUE FOR ENERGY. Don't get me wrong here, the body will also break down fat for energy. I'm sure you have been taught in high school biology that fat is the preferred energy source during aerobic exercise. This is completely true for those who do not have any "excess" muscle sitting on their bones. You see, when we weight train we create an environment in which the body is forced to synthesize new proteins in order to protect itself from future stress. This is a basic principle in weight training - super compensation and overload. Overload is the means in inducing progressive super compensation. The body will not synthesize protein it doesn't need. This matters because during aerobic exercise the body has three choices in going about meeting the energy requirements. It can...
1. Use stored glycogen.
2. Use stored fat.
3. Use stored amino acids (muscle).
When we do cardio in the morning on an empty stomach we pretty much eliminate option one. Muscle glycogen stores can never be 100% depleted, if they were we wouldn't be able to move. But, there are three places where glycogen can be found in the body (remember - we don't actually eat glycogen). The first place is in the liver, the second place is in the muscles, and the third place is in the blood stream. In the morning, after your 6-10 hours with no energy (food) liver glycogen will be just about depleted, blood glycogen will have been burned for energy, and muscle glycogen will have been severely depleted. What this means is that your body is in a state of extreme catabolism, it is literally breaking down muscle at an alarming rate. This is because when the liver runs out of glycogen it takes alanine, arginine and the other substrates, from the muscles in order to make more. This is muscle breakdown (atrophy). After waking up, you start to do activities (yes, going to the bathroom and watching TV is an "activity"). What this means is that you are increasing the bodies immediate energy requirement, which means - more muscle being broken down to meet energy needs. Then, the worst thing you can do at this time is to introduce aerobic activity. This means another increase in energy requirement, and further increase in muscle catabolism. Not a good situation to put your body in. Simply having a light meal before this activity would prevent all of this. The body would be taken out of its extremely catabolic state, it would have immediate energy other than muscle to use as fuel, and you will also have more energy to do your cardio with. More effort going into your cardio equals more benefits coming out of it.
2. Increased metabolism for the rest of the day - This one is completely sensible. The thing is - the amount of food and the amount or glycogen you posses have no effect on this. Cardio in the morning is NOT a bad thing; cardio in the morning on an empty stomach is the bad thing. The solution to muscle catabolism? Eat before your cardio.
That is, in a nutshell, why cardio in the morning on an empty stomach is not beneficial0 -
Thanks for the advice and confirmation. I've been working out in the mornings for months now. I like to get it out of the way. By the time I get home from work I am to tired to do what I do in the mornings. I work really long hours and then I have an hour drive home.
Lia D0 -
Does it matter what type of cardio (low or high) you do in the morning.
I tried doing advanced taebo in the morning on an empty stomach and I bonked halfway through and felt crap all day long. But I can do low impact or taebo basic on an empty stomach in the morning but its 30 minutes at the most.0 -
Does it matter what type of cardio (low or high) you do in the morning.
I tried doing advanced taebo in the morning on an empty stomach and I bonked halfway through and felt crap all day long. But I can do low impact or taebo basic on an empty stomach in the morning but its 30 minutes at the most.
It's actually better to have a small snack if you work out before breakfast.
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039
kgehling also posted the more scientific explanation above.0 -
Does it matter what type of cardio (low or high) you do in the morning.
I tried doing advanced taebo in the morning on an empty stomach and I bonked halfway through and felt crap all day long. But I can do low impact or taebo basic on an empty stomach in the morning but its 30 minutes at the most.
It's actually better to have a small snack if you work out before breakfast.
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039
kgehling also posted the more scientific explanation above.
Precisely. Have a small snack prior...regardless of the intensity of your workout.0 -
Does it matter what type of cardio (low or high) you do in the morning.
I tried doing advanced taebo in the morning on an empty stomach and I bonked halfway through and felt crap all day long. But I can do low impact or taebo basic on an empty stomach in the morning but its 30 minutes at the most.
It's actually better to have a small snack if you work out before breakfast.
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039
kgehling also posted the more scientific explanation above.
Precisely. Have a small snack prior...regardless of the intensity of your workout.
We're all here posting what works for us....i'm not pushing anything other then what works for ME and me alone, i've been doing this for 16 years, and it just plain works. I exercise for almost 2 hours in the morning, with nothing in my body other than water, within 30 minutes of finishing I eat. Again, we can all post something to accomodate our personal beliefs and find info on the net to "prove" it to be true. This method works for me, and since my hubby has come on board, he's dropped nearly 8 pounds in the last two weeks....it's not for everyone but it definitely does the trick for me, again take from it what you will.0 -
I worked out at 6 am for 2 weeks and lost double the amount I lost before and after. this experiment.
My problem is I cant keep it up so I am better off working out at night than not working out at all.
But my experiment showed proof working out in the morning was more effective. I was hungry for breakfast for the first time in my life, I had more energy for the entire day, and I lost double my normal loss.
So make the decision for yourself. This is all just info dudes!!
:flowerforyou:0 -
Did you do high intensity or low? I need to try something new. I probably could do my WATP 4 mile in the morning or do I need something more intense?I worked out at 6 am for 2 weeks and lost double the amount I lost before and after. this experiment.
My problem is I cant keep it up so I am better off working out at night than not working out at all.
But my experiment showed proof working out in the morning was more effective. I was hungry for breakfast for the first time in my life, I had more energy for the entire day, and I lost double my normal loss.
So make the decision for yourself. This is all just info dudes!!
:flowerforyou:0 -
Oh no!!!!!!!
Curses!!!!!!!!!!
:grumble:
mornings?????
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I worked out at 6 am for 2 weeks and lost double the amount I lost before and after. this experiment.
My problem is I cant keep it up so I am better off working out at night than not working out at all.
But my experiment showed proof working out in the morning was more effective. I was hungry for breakfast for the first time in my life, I had more energy for the entire day, and I lost double my normal loss.
So make the decision for yourself. This is all just info dudes!!
:flowerforyou:
I agree with you, working out period, is a goal in itself. Gotta do what you gotta do...it just erks me when people feel the need to discredit info that is tried and true, i'd rather have them post...you're a freaking idiot and everything you say is shiite so why bother opening your pie hole to tell us what worked for you, clearly you're wrong, because I have info to prove otherwise....:laugh: :laugh: whoa that was quite the vent. hee hee. :laugh:0 -
This thread is very valuable information. I hope it gets me off my 2 week plateau, I'm gonna try it and see, thank you.0
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I worked out at 6 am for 2 weeks and lost double the amount I lost before and after. this experiment.
My problem is I cant keep it up so I am better off working out at night than not working out at all.
But my experiment showed proof working out in the morning was more effective. I was hungry for breakfast for the first time in my life, I had more energy for the entire day, and I lost double my normal loss.
So make the decision for yourself. This is all just info dudes!!
:flowerforyou:
I agree with you, working out period, is a goal in itself. Gotta do what you gotta do...it just erks me when people feel the need to discredit info that is tried and true, i'd rather have them post...you're a freaking idiot and everything you say is shiite so why bother opening your pie hole to tell us what worked for you, clearly you're wrong, because I have info to prove otherwise....:laugh: :laugh: whoa that was quite the vent. hee hee. :laugh:
Taking a chainsaw and cutting off your leg in the morning reduces your body weight too. It doesn't mean there aren't any negative effects. All the people above you are "venting" on were doing was providing the downside information. There is nothing wrong with people having all the information. If people prefer to ignore the fact that they are doing more harm than good to their bodies so they can be skinny and pretty...well that's what quick fix weight loss is I guess and it has been proven to draw the masses......0 -
thanks for posting what works for you. It is interesting and to know it works for one makes it something to try to see if it works for me, too. Hope so. Thanks again0
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I always work out in the morning because then I know have done my exercise for the day. If I do something else later...what a bonus!!0
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:flowerforyou:0
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:flowerforyou:0
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:flowerforyou:0
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This is the first time I have become disappointed in this forum.
A couple of you women were a little catty..It didn't come across to me that anyone was trying to discredit you...The other poster just had another view on the topic.
We appreciate to hear what works (ed) for you, but if there are any other info out there they may work in our (my) favor, I appreciate that as well.
it's obvious since "you guys" lost so much weight one way, It works for you...bravo.. AND may work for others....
We ALL know the benefits of working out first thing in the morning...
but working out in the morning AND having a small meal/piece of fruit before hand has also proven to be beneficial...
different strokes for different folks...You take some info/advice and you leave some...I worked out at 6 am for 2 weeks and lost double the amount I lost before and after. this experiment.
My problem is I cant keep it up so I am better off working out at night than not working out at all.
But my experiment showed proof working out in the morning was more effective. I was hungry for breakfast for the first time in my life, I had more energy for the entire day, and I lost double my normal loss.
So make the decision for yourself. This is all just info dudes!!
:flowerforyou:
I agree with you, working out period, is a goal in itself. Gotta do what you gotta do...it just erks me when people feel the need to discredit info that is tried and true, i'd rather have them post...you're a freaking idiot and everything you say is shiite so why bother opening your pie hole to tell us what worked for you, clearly you're wrong, because I have info to prove otherwise....:laugh: :laugh: whoa that was quite the vent. hee hee. :laugh:
Taking a chainsaw and cutting off your leg in the morning reduces your body weight too. It doesn't mean there aren't any negative effects. All the people above you are "venting" on were doing was providing the downside information. There is nothing wrong with people having all the information. If people prefer to ignore the fact that they are doing more harm than good to their bodies so they can be skinny and pretty...well that's what quick fix weight loss is I guess and it has been proven to draw the masses......
Excuse me? I have lost 30 pounds over a 1 year period, I hardly feel that is a quick fix to get skinny. I eat healthy and exercise every day now and am in better shape than when I was 29.
Working out 1st thing in the morning makes perfect sense. When did the farmer farm, or the hunter hunt before all the machine took over? 1st thing in the morning, and they came home to a huge breakfast after sunrise.
I was only pointing out an experiment I did to see if it changed my metabolism. Starting my engine early in the day kept it running like a finely tuned Mustang GT all day long. It even needed more gas to run.
So WOW on your reponse to me. :ohwell:0 -
:flowerforyou:0
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:flowerforyou:0
This discussion has been closed.
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