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Exercise Early (and Hungry) For Faster Fat Loss


Exercise Early (and Hungry) For Faster Fat Loss


Early morning workout on the Arc Trainer

People can burn up to 20% more body fat by exercising in the morning on an empty stomach, according to new research from Northumbria University,United Kingdom. 

In a study, published online in the British Journal of Nutrition, academics sought to find out whether the known benefits of exercising after an overnight fast were undermined by an increased appetite and eating more food later in the day.

Researchers, led by Dr Emma Stevenson and PhD student Javier Gonzalez, asked physically active male participants to perform a bout of treadmill exercise at 10am, either after they had eaten breakfast or in a fasted state having not eaten since the evening before.

Results showed that those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout. This means that performing exercise on an empty stomach provides the most desirable outcome for fat loss.

Javier Gonzalez, who is currently undertaking a PhD in Exercise and Metabolism, said: “In order to lose body fat we need to use more fat than we consume. Exercise increases the total amount of energy we expend and a greater proportion of this energy comes from existing fat if the exercise is performed after an overnight fast.

“Our results show that exercise does not increase your appetite, hunger or food consumption later in the day and to get the most out of your session it may be optimal to perform this after an overnight fast.”

The research, titled “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males”, is published online in the British Journal of Nutrition.

Bottom line

If you aspire to attain that lean and hungry look, better get on the Arc early—and hungry!  As for me, I’ll keep having a small pre-workout snack and some coffee to keep my mojo running.  How about you?  Does your Arc performance suffer when you are hungry?  Feel free to share your thoughts and tips for fat loss and toning. Also, check out this video from the Cybex Research Institute on burning more fat.

Holly Aglialoro
Guest Blogger and Fitness Enthusiast 

Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. For medical advice please consult a doctor. 


I'm a big advocate for early morning workouts, especially for fat loss.
Posted @ Friday, February 08, 2013 2:11 PM by Orville C. Barnes
Doing work out with an empty stomach? Bring it on! I think this is a good opportunity for us to burn more fats and the same way save enough budget for our daily meal.
Posted @ Thursday, February 14, 2013 2:33 AM by Bootcamp Pilates
I've never been a huge fan of these "lose weight quickly" type articles. The problem with most of the methods is that, most people end up putting the weight straight back on.  
If you want to lose weight permanently, then visit: Thanks to the great diet plans and workout routines, I'm currently in the best shape of my life and look great. Furthermore, the weight is staying off! 
However, remember there are no shortcuts or magical secrets to a great body - it's simply a result of hard-work and not giving up!
Posted @ Thursday, February 14, 2013 8:37 AM by Olivia
I'm a huge Arc addict, and I could never workout on a full stomach...I could see how this study would have the results it did... 
All I crave in the mornings is the Arc Trainer!!
Posted @ Saturday, February 16, 2013 5:03 PM by renee
Thank you, everyone, for your comments and feedback. 
For me, morning workouts are optimal for my performance, but I require a small snack and some coffee to kickstart my motivation. 
This blog was based on recent research findings, and were not meant to be a "quick fix" solution to getting and staying slim. 
Everyone's body is different and some people prefer to workout later in the day. The key is finding what optimizes your own personal performance so you will stick with a regular exercise regimen.
Posted @ Thursday, February 21, 2013 2:54 PM by Holly
I've never been a fan of not eating anything prior to a workout. But, when I do it is usually something that is very light and not filling. I've never had time to workout in the mornings either. My schedule never allowed me to. It all depends largely on a particular persons lifestyle I guess.
Posted @ Sunday, March 03, 2013 3:05 PM by David
I always eat 3 raw eggs in morning before my workout, because it gives me lots of energy for exercise. I hope it will not increase fat in my body?
Posted @ Wednesday, March 06, 2013 11:18 PM by Kara Lopez
If you are heading to the gym or pounding the pavements in the hope of losing weight, try to do it before you eat your breakfast. Not only does working up a sweat on an empty stomach burn off more body fat helping you lose those extra inches around the waist, but it also triggers a bigger reduction in artery clogging blood fats. 
Posted @ Wednesday, August 21, 2013 6:29 AM by Jeet Chowhan
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