I've read the advice over and over on PaleoHacks and also from other sources: Work out fasted, ideally after fasting overnight. I've read this so often that it's now a gold standard for my working out schedule...except...then there's real life. And thrown-off schedules. And sometimes I don't get a chance to work out until after breakfast, or in the afternoon or evening.
Going on the assumption that any workout is better than no workout at all (except for rest days) - in my case, for fat loss - can anybody give me a ranking (top is optimum, bottom is worst possible time) for:
So where do the others that follow get ranked after this one?
This helps for when I get to 10 a.m. having eaten breakfast, but not having gotten the workout in yet - but me wanting to still work out that day and not scrap it altogether because I couldn't do an overnight fasted workout. :) Thanks for input!
Ok. Wow. I religiously workout between 5-7 am on n empty stomach. I've done that for 32 years because it FEELS right. Having said that, I feel you may be WAY overthinking this. Just get your workouts in....and eliminate stress ; )
The above order is already in place, excepting what you're eating at those meals.
Most efficient would be after fat/protein meal. Least efficient after a carby meal.
Then you have less efficient after a large meal.
If it's that big of a concern, skip breakfast and or lunch and IF until your workout. That's a Double Whammy of Fasting AND exercise. Put that on top.
If I don't workout fasted, the only other thing that works for me is Work out right before dinner (3-4 hours fasted since lunch).
I absolutely cannot workout right after eating. I need at least 2 hours for my stomach to settle.
I have been doing my work outs at between 0500 and 0800. I eat my last evening food at ~2000 and eat lunch at ~1230-1330. No "Breakfast". This has certainly not impeded my weight loss at all - 35kg since sept 2010. I don't know if this is optimal, however this works for my schedule and feels pretty right for me.
Why would working out fasted be preferable to working out with saturated glycogen stores? The latter leads (at least for me) to a greater number of reps per set than if the workout were fasted. I've experimented with this back and forth and working out fasted definitely decreases the volume of a workout if sets are kept the same. I'm trying to imagine how this could be advantageous for hypertrophy. Or is the idea that it's less good for hypertrophy but better for fat loss?
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