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While carb-loading before exercise can increase performance in particular sports fields, such as sprinting, it stops the body from using stored body fat for energy.
So if the point of your workouts is to keep slim, going fasted is what you need to do.
This is the latest advice from personal trainer and owner of Naturafit, Max Lowery.
He said: Over the course of the day you go in and out of fed and fasted states.
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Initially, your workouts will fell a lot harder than before, but quite quickly your body will become more efficient as your muscles learn to use less glycogen and burn fat for fuel instead.
The fasted state lasts for about four to six hours after your last meal, during which time your body releases insulin to lower your blood sugar, proteins and fats are absorbed by the digestive system, and glucose is transported to the muscles to be used as energy (glycogen).
Six hours after eating you enter the fasted state. Glucagon is released to keep your blood sugar at normal levels. Your body starts to break down adipose (fat) tissue into free fatty acids, which can then be converted into a form of energy known as ketone bodies. In laymans terms, youre burning fat for energy.
As soon as you start eating, the process is halted. Insulin now inhibits the breakdown of fatty acids, leading your body to burn the sugars youve just ingested. The fat burning stage is over.
Writing for the Telegraph, Max says the theory behind fasted exercise is strong, but suggests anyone used to a heavy carb load before their workout need to ease themselves in gently.
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He suggests starting your fasted training with gentle aerobic activities, like walking jogging or swimming.
He said: Initially, your workouts will fell a lot harder than before, but quite quickly your body will become more efficient as your muscles learn to use less glycogen and burn fat for fuel instead.
Once you get used to it, you might find theres no going back. Ive spent the past four years training fasted - and three of those were as a competitive sprinter, competing nationally.
I hate the feeling of training with food in my stomach, I feel heavy, bloated and lethargic.
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But Max doesnt always exercise fasted. He still carb-loads before a race, to maximise his performance on the day.
When it comes to your gym workout, there are just five moves youll ever need to stay in shape.
From TRX to calisthenics, and strongman training to pilates, knowing which exercises to do can be as much of a challenge as motivating yourself to hit the gym.
Lawrence Hannah - personal trainer and founder of newly-launched back-to-basics functional training studio Metabolic London (www.metaboliclondon.com) - believes that its possible to remain in the best shape of your life with just five simple moves.
See the original post:
Weight loss: Doing THIS during exercise is the secret to staying in shape - Express.co.uk
