Is it true that it’s easier to burn fat in the morning?
For a long time, it was believed that cardiac loads on an empty stomach in the morning are most effective for burning fat - they say, after a long night, the blood glucose level is minimal, and the body uses adipose tissue to generate energy.
Indeed, the level of glucose affects the amount of insulin in the blood, and it is insulin that is responsible for the processes of fat deposition. In addition, it is true that in the absence of insulin, fat has almost no chance of being deposited in the cell.
What does the body work without glucose?
If the blood does not have the simplest source for energy - glucose - then the body switches to the "ketotic" process and releases fatty acids stored in the liver into the blood. But the caloric content of such acids is three times more than glucose.
You hope that you burn fat, but in fact the body releases substances into the blood that it can work for a long, long time. In other words, after and during, and after training, you are wasting your old energy reserves.
The link between carbohydrates and fat burning
Studies show that the more carbohydrates (glucose) you burn during a workout, the more fat you lose after such a workout. The converse is also true - the less glucose you burn, the less fat will go.
As mentioned above, in the absence of glucose for energy, the body releases caloric fatty acids into the blood, which, moreover, are in the blood for several hours after the end of the workout.
Walking or running? Which burns fat better?
The same studies show that fast running, like other intense cardio loads, in comparison with a moderate pace, shows more efficient fat burning only after 90 minutes of exercise. Until this time, the efficiency is about the same.
In other words, if you want to lose weight, sweating seven sweats on the treadmill is not necessary. The load at which the pulse reaches 50 percent of the maximum level will be quite enough.
How to increase the efficiency of cardio loads?
What you eat before this workout is much more important in how quickly fat is burned during cardio workout. As mentioned above - the worst option is not to eat anything. Well, what, then, is the best choice?
The most effective combination of 0.5 g of carbohydrates and 0.25 g of protein per kilogram of body weight. Thus, with a weight of 70 kg, you should eat 35 g of carbohydrates and 17 g of protein before cardio training. A similar combination is used in the popular Zone power system .
The claim that running fast on an empty stomach in the morning burns fat better is nothing more than a myth. Much more effective for fighting overweight workouts of medium intensity - for example, 40-50 minutes of brisk walking.