Should You Go to the Gym on an Empty Stomach?

Hello Ziddis! We have heard of having a meal schedule that aligns well with your workout. Working out on an empty stomach also known as fasted training is a common practice among fitness enthusiasts. But is it the right approach for you? Let us understand what are the benefits of going to the gym on an empty stomach.

Can You Do an Empty Stomach Workout?

Yes, you totally can! Fasted or empty stomach workouts are typically done in the morning before eating. This allows your body to use up the stored energy reserves. The question remains whether it is right for you or not. The answer to this depends on your fitness goals, the intensity at which you exercise and how your body responds to functioning without food.

Benefits of Working Out on an Empty Stomach

Fasted workouts can be beneficial for certain goals which include fat loss and improved metabolism. Here are the major benefits of working out on an empty stomach:

• Increased Fat Burning: With no immediate food intake, the body only uses up stored fats to power through the workout. This leads to potentially significant fat loss.
• Improved Insulin Sensitivity: Empty stomach training helps regulate blood sugar levels and improves insulin sensitivity over time.
• Enhanced Endurance: Studies show that training in a fasted state can help athletes build more endurance and improve the body’s ability to use fat as fuel.
• No Sluggish Feeling: Some people experience sluggishness when working out after a meal. A fasted workout helps one not feel lethargic.

Read Also: Should You Eat Anything 30 Minutes Before Your Workout?

Benefits of Empty Stomach Cardio

Cardio on an empty stomach especially low-intensity steady state workout like walking or light jogging can have many benefits. Some benefits of empty stomach cardio are:

• Higher Fat Utilization: The body burns energy the most during cardio. By doing cardio on an empty stomach your body ends up utilizing fats.
• Lower Insulin Levels: Cardio on an empty stomach can help lower the insulin levels while giving better access to fat stores.
• Better Mental Clarity: Some people experience more focus and alertness while doing fasted cardio. This is useful for morning walks or jogging.
• Stomach Comfort: Some cardio exercises such as swimming require you to be empty stomach to ensure your stomach is at maximum comfort during rigorous dynamic movements.

Which Empty Stomach Exercises Can You Do?

Not all workouts are ideal for empty stomach exercises. But here are a few that work very well:

• Low-intensity cardio like walking, cycling, light jogging
• Yoga
• Swimming
• Moderate-intensity strength training like lifting moderate weights
• Mobility work

Please avoid high-intensity workouts or HIIT like heavy weight lifting or so. If you are not fueled up well for these workouts you could risk your health and get injured.

Takeaway

Empty stomach workouts are not everyone’s cup of tea. They are a useful tool for fat loss and metabolism but not as much for muscle gain. Make sure to still have something to fuel you up like BCAA supplements or protein powder are your pre-workout to help you get more efficient in your workout. Always listen to your body and choose what aligns with your fitness goals and needs.