The Surprising Truth About Why Workout Before Breakfast?
Working out has a lot of benefits. But the timing of your workout can affect the result of your exercise. That’s why working out before breakfast can have better results. But why workout before breakfast?
Exercising before you eat your first-morning meal can boost the benefits of your workout. For one, it impacts your insulin levels so you can stay healthier.
In a study, it showed that those who worked out before breakfast managed to burn more fats than those who work out after a meal. If you exercise after fasting, your insulin levels are quite lower, which can help in boosting the benefits of exercise.
If you work out before breakfast, your blood sugar levels are low. Because of that, your body will use more fat to give you energy during your exercise. Although it won’t dramatically help you lose weight, it can significantly improve your overall health.
You will also notice a bigger increase in your muscles if you choose to work out before exercise. That said, working out in the overnight-fasted state can ensure that you get the most health benefits of exercise. Furthermore, you don’t need to change the duration and intensity of your exercise.
Key: Working out before breakfast will help you burn more fats because your body is low in insulin. That said, your body will use your stored fats for fuel.
Indeed, more studies are needed to make a definitive conclusion. However, exercising before breakfast might be good for your overall health.
If you choose to work out on an empty stomach, make sure that you hydrate yourself. That is, you need to drink more water while working out.
What Type of Exercise You Must be Doing Before Breakfast?
Each type of exercise has its own benefits.
It aims to improve how your body utilizes oxygen. Each aerobic exercise session requires warming up. Then, you must exercise for 20 minutes. Make sure that you cool down afterward.
There are many benefits of focusing on aerobic exercise. For instance, it improves your muscle strength in the entire body. It also regulates your blood pressure. Plus, it improves proper blood circulation and flow in your muscles.
Furthermore, aerobic exercisers can lower your risks of suffering from diabetes, stroke, and other types of cardiovascular disease. It also improves your sleep.
This type of exercise doesn’t utilize oxygen for energy. You may use it to build power, muscle mass, and strength. Weight lifting is a type of anaerobic exercise that you can do for two minutes. If your goal is to build muscles and improve your strength, then anaerobic exercise is your better bet than aerobic exercise.
Apart from weight lifting, you may also do fast skipping with a rope or isometrics.
When you increase your muscle mass, it causes your body to burn more fat. The best thing is that you’re still burning fats even when resting. That’s because muscle is considered the most efficient tissue in the body that burns fat.
The most popular form of stretching exercise is yoga. Any type of yoga movement can improve balance, posture, circulation, and flexibility.
The goal of yoga is to unify the mind, body, and spirit. But modern yoga combines posture, meditation, and breathing exercises in achieving your goal.
If you’re new to yoga, you might want to consider working with a yoga teacher so you know the best yoga movements you can do for your individual needs.
Keep in mind that if you have arthritis, you might want to do gentle stretching. On the other hand, if you suffer from depression, you must ensure to do movements that emphasize relaxation and deep breathing.
You may also do Pilates. It’s another stretching option that can improve your flexibility and boost your core strength.
Hydration During Exercise
Keep in mind that the majority of your body is water. Because you lose a lot of water while working out through sweating and breathing, it’s ideal that you drink lots of water to avoid dehydration.
If you’re dehydrated while working out, it affects the results of your exercise. You will notice that you’re tired more quickly.
Furthermore, drinking water is beneficial while working out as it fuels your muscles. Hence, it boosts your energy levels. It also prevents muscle cramping.
If you don’t drink lots of water before exercising and you haven’t eaten your first meal yet, then your core temperature will quickly rise. Furthermore, your heart will suffer as it will work harder than it should be.
As a result of this, your performance will be greatly affected. It may also cause heatstroke. That’s why you must drink enough water so you can maximize the benefits of your exercise session. You will feel good while working out.
But how will you know that you’re well-hydrated or dehydrated? The best way to test it is to check your urine color. If it’s orange in color, then you’re dehydrated. Drink more water.
Remember though that it takes time for water to be absorbed in your body. You should aim to drink at least 500 ml of water or hydrating drink an hour before you exercise.
After 15 minutes of working out, make sure that you top up your fluid levels. Drink at least 250 ml before you proceed to your workout session.
Sports Drinks or Water
Sports drinks can be great to hydrate yourself. However, most of them contain a lot of sugar. Furthermore, if you’re not doing moderate exercise, then you won’t need to drink it. That is, if you’re doing resistance band training, then you don’t need a sports drink to hydrate yourself.
Your best bet is to just drink lots of water. However, if you’re performing strenuous training, then drinking sports drinks can be useful.
However, if you’re exercising longer than one hour, then a sports drink can be an ideal option for you to hydrate yourself. In that way, you can keep going longer and faster. Sports drinks are also useful in replacing lost fluids.
You don’t have to buy a sports drink, though, because you can easily make your own. The good thing about making your sports drink is that you can avoid adding sugar and some additives. To make a sports drink, you can mix 200 ml of squash with 800 ml of water. Then, add a pinch of salt.
Stretch Before Working Out
It’s also ideal that you stretch before you workout. As you warm up with stretches, your power and performance will improve. You can also do static stretches, like holding and stretching for five to ten seconds.
One of the stretching exercises you must try before working out is brisk walking. Okay, you may think that it’s not stretching but brisk walking can actually warm and stretch your muscles.
Brisk walking can help your muscles feel more warm and loose.
You should also try overhead reach. It involves light lunging.
Now, after working out, you should eat your breakfast. You must not skip this morning meal no matter how busy you are. And make sure that your breakfast is healthy. Don’t just grab a sandwich on your way to work.
There are various options to choose from. You can try avocado toast. Simply place whole-grain toast on a plate. Top it with mashed avocado, two hard-boiled eggs.
Make sure to sprinkle salt and pepper to taste. Although the eggs are already a rich source of protein, the whole-grain toast can give this meal another 10 grams of plant-based protein.
You may also choose Greek Yogurt with Granola. In this meal, you can use four percent of plain Greek yogurt. Add a handful of granola. Then, drizzle it with maple syrup. If you choose this meal, you have your protein source from yogurt.
You’ll find this meal satisfying because of the nuts and seeds found in the granola. That said, you can go on with your day without being hungry after an hour.
You should also try oatmeal with peanut butter. To prepare it, you can mix two tablespoons of peanut butter in a bowl of hot oatmeal. Then, add sliced bananas and Greek yogurt. It gives you a satiating meal, thanks to the protein content from Greek yogurt, oats, and milk.
How Much Time Do You Need to Workout?
One of the reasons people don’t exercise is that they don’t have time to do it. The good thing is that you don’t need 30 minutes just to obtain the benefits of exercise. Just 10 minutes of physical activity can already improve your performance.
In that case, if you wish to have a brain boost, you may consider jogging around the block or do jumping rope for 10 minutes. Or you may choose resistance band training.
However, the more time you exercise, the better the benefits you can get. You can do 10 minutes in the morning, another 10 minutes in mid-morning, and 10 minutes in mid-afternoon. In one day, you have 30 minutes of exercise.
How to Start Working Out Before Breakfast?
Starting to work out can be difficult for you. If you have a hard time starting a workout routine, you should consider having a clear goal. Always remember the reason you want to start working out.
You should also work at your own pace. Don’t start exercising for one hour. Avoid doing it quickly as it increases your risk of injury.
If you get injured when you exercise for the first time, you may find it difficult to have a stable workout routine. You must set your targets according to the goals you established at the beginning of your workout regimen.
Pick a workout routine that you enjoy. Keep in mind that if you enjoy the routine, you’re likely to keep it. If you like jumping rope or resistance band training, then by all means do it, instead of forcing yourself to weigh lift if you don’t like it.
You may also consider joining a fitness club with a friend. If you join it with your close friends, you’re likely to enjoy every session. You’re also more motivated to meet up and exercise.
However, if you’re the type of person who wants to do it alone, then it depends on you. It’s what you prefer that counts here.
Another thing to consider is to work with a trainer or a teacher. It’s especially true if you’re not sure what type of exercise is ideal for your goal. By working with a trainer, you’ll be given guidance on how to start working out carefully. Your trainer will help you keep track of your goals and help you stay dedicated.
Furthermore, your trainer will give you a variety of exercises that can surely improve your goals. Your trainer will vary your exercise program every week, depending on your fitness level. It’s ideal to change your work out so that you will be working on various muscle groups.
You must work out regularly. Working out is a habit. Having an exercise routine can be a habit if you do it regularly. At first, you may find it boring or difficult. However, as you do it every day or every other day, it will become a habit that you will surely benefit from.
Why workout before breakfast? The reason for this is that you’re burning more fats because you’re still in a fasted state. Thus, your body is still low in insulin. In that case, your body will use your stored fats in giving you fuel as you work out.
However, just because you work out before breakfast, doesn’t mean that you will lose weight quickly. It still depends on the length and intensity of your activity. The more intense the activity is, the better your weight loss result will be.
Then again, you must first start working with a trainer to help you know the best work out you can do to achieve your goals.
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