Wednesday, January 11, 2012
Lets get the TDC Healthy !
My wife's Cousin owns a personal training business , UNDERGROUND FITNESS , in the Baltimore area and he has a great clientele and puts out alot of information on a weekly basis such as tips for working out , food recommendations and general health advice in a newsletter each week . I am going to start posting these on a semi monthly basis for all of you who are turning over a new leaf in the new year , I will also start a thread in the forums if you have any specific questions where if you post your questions he will answer you guys .
So Here is the first post from Jonathan :
Why You Should Eat Before Morning Workouts
by dotFIT experts
You’ve heard it before: “Eat your breakfast.” Should you eat in the morning? And what if your goal is weight loss? How does breakfast affect your ability to burn fat at the gym?
One of the interesting things about the fitness world is the prevalence of fitness myths. Some of these seem to make sense and may be based upon an incomplete understanding of the human body and metabolism while others outright ridiculous. This article will look at one such myth, whether one should eat prior to morning workouts.
The Myth: Working out first thing in the morning on an empty stomach will maximize fat burning, since muscle glycogen (stored carbohydrate) is low.
We'll start by looking at the rationale behind this plan of attack. Eight to 12 hours may pass between dinner or an evening snack until waking. During this time, the body is still operating and using calories, but no food or energy is going in. When you awaken, your body is in a “fasting metabolic state”. In other words, it has entered an energy-conserving mode (slowed metabolism) and is using body fat stores as the primary energy source due to the decreased level of muscle and liver glycogen.
Eating begins to bump up your metabolism thus breaks this fasting state (hence the word used to describe the morning meal, “break- fast”). The myth states that since glycogen, a preferred fuel source for muscles, is low, the body will use its fat stores to a greater degree. So far the myth appears to make sense.
There are several related myths that tie into this idea, and it is worth looking at them first, as they are often used to build the flawed case for the topic of this article:
Insulin is bad and stores fat. Fat is not made out of nothing. Insulin, a hormone, is not responsible for creating fat out of thin air and depositing it in your trouble areas. Is it possible that people gain weight because they are simply eating too much? Of course. Insulin is just a guy doing an essential job inside the factory that is the human body. Like working an assembly line that keeps running until someone turns it off, insulin will store things, including amino acids, in muscle, and will keep storing even if it’s already got more than enough. But the point is someone is in charge of that assembly line and can choose to turn it off or slow it down by not overeating. Low intensity exercise uses more fat than high intensity exercise. As a percentage of calories burned, yes…this is true. But the total calorie burn per minute is low. At rest you are burning the greatest percentage of calories from fat. As soon as you pick up the pace, CHO (carbohydrate) begins to make a greater contribution. Knowing this, does walking lead to more fat loss than running stairs for the same allotted time? No. At higher intensities, even though the percentage of fat used is lower, the total calorie burn and daily fat burn will be higher. Higher intensity exercise is associated with an increased calorie and fat burn for many hours after the session. This is called exercise post oxygen consumption (EPOC).
Food eaten in the evening will end up as fat on your body. If that were the case, then if you ate nothing all day but one apple before bed, it would turn to fat and you would gain weight. There is no enzyme in the body that is time sensitive and forces calories eaten after 7 pm to be stored as fat. If you consume fewer calories than you burn, you could set your alarm for 1 am, get up and eat a meal, go back to bed and still lose weight. As long as you maintain a calorie deficit, you will decrease fat stores and lose weight.
Let’s get back to the initial topic of maximizing calorie burning with exercise to increase weight loss. Performing high-intensity cardiovascular exercise has the most significant contribution to calorie burn. At higher but still aerobic intensities, one can burn twice as many calories (and fat) as cardio done at a lower intensity. Plus you have the benefit of EPOC (the increased calorie burning after intense exercise).
in this issue >>>
Why You Should Eat Before Morning Workouts
Next Week: How to Relieve Workout Soreness
Contact us at firstname.lastname@example.org www.ug-fit.com
I Hope you all will get something out of this , I know I found it interesting .