At the base of fasting workout there is the mistaken belief that in the absence of alternatives our body is obliged to burn excess fats as a source of energy.
The body uses the fat as a last resort when it has ended the sugar and glycogen reserves that we take by carbohydrates-rich foods.
To exhaust these stocks requires a fasting of at least 8 to 10 hours, only possible after sleeping.
So in theory, training in the morning, without having breakfast, allows you to burn excess fats?
There are some points to clarify:
- Overnight, our glycogen stores in the muscles remain almost unaltered because the only ones to be really consumed (to keep the organs active) are those accumulated in the liver.
- Our body uses fat reserves only in the case of slow training, low intensity, because they burn more slowly. Sugars, on the contrary, are consumed quickly.
- Intense fasting training can have serious effects on the muscles that, to be able to function, begin to burn themselves (muscle catabolism).
- To lose weight, it’s necessary to ingest less calories than those which burn, it’s a valid rule both with full and empty stomach. If we have breakfast and then we continue with an intense workout you will certainly burn more calories than with a bland fasting training.
- During intense training the sugar reserves drop drastically, fasting workout can cause weariness, fainting and blurred vision.
In conclusion, fasting training isn’t the solution to lose weight, it’s a technique that makes sense only if inserted in a wider training program. It’s not suitable for a beginner or anyone who uses the bike only as entertainment for Sunday drives with friends and family.
A GOOD EXAMPLE OF FASTING WORKOUT
The previous day you must do an intense workout that will bring glycogenic reserves to the limit, so, you should avoid reintegrating the glycogen at dinner (avoiding foods full of carbohydrate). The next morning you can do a recovery session with a gentle pedal that will allow you to use the excess fats with a low physical effort.