Does fasting aerobic exercise really lead to better fat loss?

For ordinary fat-reducing people, fasting aerobics does not have the miraculous effect of "doubling fat burning" as reported online. The long-term fat loss efficiency is not much different from that of non-fasting aerobics. It only has a weak short-term advantage under the premise of strictly controlling variables.

I have been doing bodybuilding myself for almost 6 years. Whether there are professional athletes preparing for competitions or office workers who just want to lose ten pounds, there are people who have tried both modes, and the final results are really different for thousands of people. I used to work as an assistant with a senior who was preparing for a competition. During the last three weeks of his fat-brushing period before the competition, he drank half a cup of warm water every day before climbing the stairs for 40 minutes. During that period, his body fat did fall faster than before when he practiced after meals. The last bit of stubborn fat on his waist showed lines within two weeks - this is also in vain. The origin of the claim that abdominal aerobics "makes you lose more fat" is that after a night of fasting, less than 30% of the body's glycogen reserves are left. During exercise, the body will mobilize fat for energy earlier, and the energy supply ratio can be about 10% to 20% higher than that of aerobics after meals. This data is measured in the laboratory, and there is nothing wrong with it.

But the premise for this benefit to be established is too harsh. You have to ensure that your total intake throughout the day after doing aerobics is exactly the same as that of the non-fasting group, and you must not lose muscle. A little while ago, a little girl I took care of just got wind of it and started running 5 kilometers on an empty stomach every morning. She was so hungry that she was so hungry that she originally only ate one bowl of rice at noon. During that time, she had to eat two portions and have afternoon tea. Not only did she not lose weight after running for half a month, but she also gained two pounds. Do you think she is unfair? Not to mention people with unstable blood sugar. I have seen people squatting on the side of the road and feeling dizzy in the middle of a fasting exercise three or four times.

Moreover, the academic community has been arguing for so many years and there is no absolute conclusion. The core reason is that the root cause of fat loss has always been the total calorie gap. If you have 20% more fat energy supply now, you can make up for it by drinking an extra cup of milk tea. That advantage is simply not enough.

Of course, that doesn’t mean that fasting aerobics is completely useless. If you have the habit of getting up early, don’t suffer from hypoglycemia, and can keep your mouth shut and do exercise without overeating, then it’s absolutely fine to choose it. I myself get up early on weekends and run three kilometers around the river on an empty stomach. After running, I took a shower and then had breakfast. My whole body was bright and clear, and I didn’t see any muscle loss. As long as you don’t do it for more than an hour at a time, you can nibble a small tomato or drink a spoonful of branched-chain amino acids as a cushion before exercising. The amount of muscle loss will be minimal, and there is no need to worry at all.

There is really no need to focus on "whether it will reduce fat more". The exercise that you can stick to is the most suitable fat loss exercise for you. You don't have to force yourself to get up early for a gimmick and suffer the consequences. Instead, you will give up after two days, which is of no use.