EXERCISING BE­FORE BREAK­FAST STILL THE BEST RECIPE FOR FAT LOSS

Australian Natural Bodz - - Train Smart -

If you want to lose fat by do­ing more ex­er­cise, then ex­er­cise as much as pos­si­ble on an empty stom­ach. In the short term do­ing this burns more fat than if you ex­er­cise while you’ve still got nu­tri­ents in the blood­stream, but in the long term the slim­ming ef­fect is even stronger. By exercising be­fore­break­fast you prob­a­bly train your fat tis­sues to break them­selves down. Bri­tish re­searchers at the Univer­sity of Bath reached this con­clu­sion in a small hu­man study. Study The Brits got 10 healthy but heavy men to jog a mod­er­ate rate in­ten­sity for an hour in the morn­ings. The men ran at 60 per­cent of their VO2­max. On one oc­ca­sion the men ran on an empty stom­ach [Fasted]; on the other oc­ca­sion they rann two hours after hav­ing eaten a break­fast of about 650 kilo­calo­ries alo­ries [Fed]. Re­sults When the men ran on an empty stom­ach they burned 20 g less car­bo­hy­drates and 7 g more fat than they did when theyey ran after break­fast. That was not much of a sur­prise. More in­ter­est­ing was what hap­pened to the men’s fat tis­sue. Jog­ging ac­ti­vated all kinds of genes that stim­u­late fat burn­ing, but this hap­pened mainly after jog­ging in the fasted state. ATGL adi­pose triglyc­eride li­pase, an en­zyme that splits fat in fat cells into free fatty acids and glyc­erol. HSL hor­mone-sen­si­tive li­pase, an en­zyme that splits fatt in fat cells into free fatty acids and glyc­erol, and re­acts to hor­mones­r­mones such as adrenalin. FAT/CD36 fatty acid t ran s lo case/ clus­ter of dif­fer­en­ti­a­tion on 36, an en­zyme that stores long fatty acids in fat cells. PDK4 pyru­vate yru­vate de­hy­dro­ge­nase lipoamide ki­nase isozyme 4, an en­zymee that in­hibits the burn­ing of glu­cose, which makes cells burn more fat in­stead. MCP1 mono­cyte chemo-at­trac­tant pro­tein 1, an en­zyme that gets im­mune cells to clear up old fat cells so that fat tis­sue can make young cells to re­place them. Con­clu­sion “This study pro­vides the first ev­i­dence that the feed­ing sta­tus al­ters the re­sponse of adi­pose tis­sue to acute ex­er­cise,”” the Brits con­cluded. “Sev­eral genes in­volved in lipid me­tab­o­lism, olism, in­sulin sig­nal­ing and glu­cose trans­port were dif­fer­en­tially ly ex­pressed in adi­pose tis­sue when ex­er­cise­cise was per­form per­formed medina fed ver­sus fasted state with ei­ther low­erer or op­pos­ing re­sponses after feed­ing.” “Given the na­ture and di­rec­tion of these dif­fer­ences, we pro­pose that feed­ing is likely to blunt long-term adap­ta­tions in­duced within adi­pose tis­sue in re­sponse to reg­u­lar ex­er­cise.” So if you ex­er­cise after a meal, your fat tis­sue is faced with “com­pet­ing chal­lenges”, ex­plained the re­search team leader Dy­lan Thomp­son of the Univer­sity of Bath in a press re­lease. “After eat­ing, adi­pose tis­sue is busy re­spond­ing to the meal, and a bout of ex­er­cise at this time will not stim­u­late the same [ben­e­fi­cial] changes in adi­pose tis­sue. This means that ex­er­cise in a fasted state might pro­voke more fa­vor­able changes in adi­pose tis­sue, and this could be ben­e­fi­cial for health in the long term.” Ref­er­ence: Am J Phys­iol En­docrinol Metab. 2017 Mar 14:ajpendo.00006.2017.

chauny tay­lor Photo by Steve Jones

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