Fasting And Exercise

Should You Eat Before Exercise?


When you exercise while fasting, it essentially forces your body to shed fat, as your body's fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food

Exercise and fasting together also yields acute increases in oxidative stress, which actually benefits your muscle

You can get many of the same benefits of fasting and exercise by exercising first thing in the morning, before breakfast when your stomach is empty
If your workout includes heavy lifting, it’s important to eat within 30 minutes after your workout, and your meal should include fast-assimilating protein

It's long been said that you should avoid eating shortly before exercise as it can lead to a spike in blood sugar followed by a decline that could harm your performance.

The New York Times recently featured an article busting this fitness dogma as a myth, as newer research shows that eating before a workout doesn't necessarily impact performance.1

The author cited one study, in particular, in which cyclists who drank sugary drinks prior to a workout were able to complete a strenuous 20-minute ride with no problems.2 It was also noted that research has shown eating easily digestible carbohydrates before exercise may enable you to work out longer.

That said, there's actually plenty of research, and reason, that strongly supports skipping eating before exercise… especially if you're interested in maximizing your fat-burning potential.
Why Exercising While Fasting Is Beneficial

If you're already devoting the time to working out, you're probably interested in making the most of that time and getting in the most possible benefit in the shortest amount of time … and one way to boost your return on your exercise "investment" may be to do your workout while fasting.

When you exercise while intermittent fasting, it essentially forces your body to shed fat, as your body's fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food.

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy.

One study found, for example, that fasting before aerobic training leads to reductions in both body weight and body fat, while eating before a workout decreases only body weight.3
Exercising While Fasting May Be a Relative Fountain of Youth

Exercise and fasting together also yields acute oxidative stress, which actually benefits your muscle. According to fitness expert Ori Hofmekler, acute states of oxidative stress are:


" … essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD [superoxide dismutase, the first antioxidant mobilized by your cells for defense] production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue.



Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues."

The mechanism he refers to is triggering genes and growth factors, including brain-derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs), which signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells, respectively.

This means that exercise while fasting may actually help to keep your brain, neuro-motors and muscle fibers biologically young. The combined effect of both intermittent fasting and short intense exercise may go way beyond helping you to burn more fat and lose weight; it may help you to:

Turn back the biological clock in your muscle and brain
Boost growth hormone
Improve body composition
Boost cognitive function
Boost testosterone
Prevent depression

You Can Start by Exercising Before Breakfast

Intermittent fasting is not about binge eating followed by starvation, or any other extreme form of dieting. Rather what we're talking about here involves timing your meals to allow for regular periods of fasting. I prefer daily intermittent fasting, but you could also fast a couple of days a week if you prefer, or every other day. There are many different variations.

To be effective, in the case of daily intermittent fasting, the length of your fast should be targeted to 16 to 18 hours. This means eating only between the hours of 11 am and 7 pm, as an example. Essentially, this equates to simply skipping breakfast and making lunch your first meal of the day instead.

You can get many of the same benefits of fasting and exercise by exercising first thing in the morning, when your stomach is empty. This is because eating a full meal, particularly carbohydrates, before your workout will inhibit your sympathetic nervous system and reduce the fat burning effect of your exercise. Instead, eating lots of carbs activates your parasympathetic nervous system, (which promotes energy storage—the complete opposite of what you're aiming for).

As mentioned earlier, training on an empty stomach will effectively force your body to burn fat, while also offering additional benefits. For instance, in one study those who fasted before exercise had increased levels of a certain muscle protein that plays a pivotal role in insulin sensitivity. As I've explained in many articles, insulin resistance is the root cause of most chronic disease, making maintaining proper insulin regulation a primary factor of good health.
If You're Doing Heavy Lifting, Eating After Exercise is Important

The exception to exercising while fasting is if you're doing heavy lifting. In that case, it's important to eat within 30 minutes after your workout, and your meal should include fast-assimilating protein. Whey protein is a useful option here. Furthermore, some people do have a hard time exercising without eating something first, and for these people whey protein can also be a beneficial pre-workout meal.

Typically these people are more sensitive to changes in their blood sugar levels, which can decline during the first 15-25 minutes of their workout. It is this decline in blood sugar that causes dizziness, faintness, nausea or lightheadedness. This is especially true if you exercise first thing in the morning.

Of course, a number of individual factors can also play a role in whether it's appropriate to exercise while fasting, such as your age, when you last ate, whether or not you're pregnant, taking medications, your medical history, level of fitness, and the type of workout you engage in. I have also been playing with having some fruit immediately prior to lifting. You will easily burn it during the workout so it should not impair insulin sensitivity and it also provides you with some more fuel to work out harder. I typically have a serving of whey protein 30 minutes after a strength workout.
Always Use Common Sense When Deciding Whether to Eat Before or After Exercise

I believe the best approach is to use some common sense and listen to your body. If you feel weak or nauseous while exercising on an empty stomach, you may want to eat a small meal, such as a high-quality whey protein shake, as mentioned, before your workout.

A study published in the journal Medicine and Science in Sports & Exercise demonstrated that consuming whey protein (20 grams protein/serving) 30 minutes before resistance training boosts your body's metabolism for as much as 24 hours after your workout.4 It appears as though the amino acids found in high-quality whey protein activate certain cellular mechanisms (mTORC-1), which in turn promote muscle protein synthesis, boost thyroid, and also protect against declining testosterone levels after exercise.

In practical terms, consuming 20 grams of whey protein before exercise and another serving afterward may yield the double benefit of increasing both fat burning and muscle build-up at the same time. You can play with the dose as that is an average. If you are a small woman you would need half the dose and if you are 250 pounds you might need 50-75% more. Again, not everyone will need to eat something prior to exercise, but if you do, a high-quality whey protein is one of your best bets. It'll curb your hunger while still optimizing fat burning.

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Cancer Cells Die When You Eat These 7 Foods

Time to Start Eating Them!

Recent medical research has pointed on 7 groceries that are not only delicious, but have been found to have potential with cancer treatments and to stop cancer growth.




Some of those items are already very popular and a favorite to many people

Hardly anyone do not like tomatoes, blueberries, red wine, black chocolate, turmeric, green tea or curry.

With constantly consumption of any of food listed above, they can stop tumor growth, perhaps more effectively than chemotherapy and to mention that are very tasty.

How so powerful they can be?

When forming our body is going through a phase called angiogenesis, during this phase all our blood vessels are created. This physiological process is present and later in human life in healing of wounds, when angiogenesis is responsible for formation of granulation tissue and blood vessel growth.

Angiogenesis has fundamental role in tumor growth and its transition from a benign into the malignant stage.

Red Wine Effect

Resveratrol substance found in the grape skin is one powerful antioxidant, contained in Red wine. This appreciated powerful antioxidant is very effective in decreasing chances for heart conditions and also slowing down aging.

Red wine because of content of resveratrol is commonly recommended to improve glucose tolerance, heart operation and energy production; it can eliminate free radicals, viruses and bacteria.

Some wine sorts (Bordeaux or Pinot Noir) have higher concentrations of resveratrol and it is needed 225ml of wine with up to 640mcg of Resveratrol to support your body. If you don’t like alcohol, you can always use Resveratrol from grapes.

The Tomato Effect

Recent Harvard research showed that people who regularly ate cooked tomatoes were 50% reduced chance to get prostate cancer.

The research has shown that tomatoes contain high amounts of a substance called lycopene and because of it are very effective in preventing angiogenesis.

Cooked tomato is more effective than fresh, regarding preventing cancer growth, because of concentration of lycopene increases on higher temperatures.

All this applies to curry, too.

The Blueberry & Raspberry Effect

Blueberries and raspberries has anti-cancer capabilities, especially against ovarian cancer. Their effectiveness is found in content of phytochemicals (their dark color comes from phytochemical) that is proven as very good in cancer prevention.

Dark Chocolate

As an incredibly tasty dessert, Dark Chocolate is very good for heart condition, overall happiness, but also effective against cancer cells.

Coffee and Green Tea

Most popular both coffee and green tea are well known of their effect to decrease the chances of cancer development.

Turmeric

Turmeric is known of having many of health benefits, but it is also used as a preventive against cancer

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TOP 10 WORST DEADLIFTING MISTAKES

The deadlift is a must-have exercise to build total-body strength, pack on slabs of muscle, and sculpt an awesome physique. When done right, it strengthens the muscles at your hips, hamstrings, and back that are essential for athleticism and overall fitness. (Heck, it can even improve your posture.)

Get the inside scoop on the worst deadlift mistakes and exactly how to avoid them.


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But walk through any commercial gym and you’ll struggle to spot a clean deadlift. Poor technique makes the exercise harder and increases chances for injury—because the deadlift involves such heavy weights the margin for error also skyrockets.

Matt Kasee, MS, C.S.C.S., owner of Matt Kasee Training and Performance (and an over 500-lb. deadlifter), helps us dissect the worst deadlifting mistakes—why they’re bad and exactly how to avoid them. Don’t be surprised if you can pull much more weight with less pain the next time you deadlift.

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1. Your Shins Are Too Far Forward

When you set up with the bar, keep your shins as vertical as possible. Avoid angling your shins forward, which resembles a squat.

“When your shins are too far forward, you can’t efficiently engage the glutes and hamstrings, which are the primary focus of the deadlift,” says Kasee. Also, because of your misaligned setup, the barbell will be too far forward as well—you’ll have to pull the bar path backward at some point to return the barbell over your feet. That wastes strength, use more quads, and stresses your lower back.

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2. Your Torso Is Too Upright

The deadlift is not a squat. It’s a completely different exercise and movement pattern. “The basic movement of the deadlift is the ‘hinge,’” Kasee explains. “This allows you to work the hamstrings and glutes through a highly loaded hip extension.”

From the starting position, bend your torso over the bar while keeping your back flat.
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3. Your Back Is Rounded

Never round your back while deadlifting—that’s a recipe for spinal injuries and lower back pulls and strains.

“Learn how to brace by taking a big belly breath and pushing out against your tightened abdominal muscles,” explains Kasee. “This creates tremendous internal pressure to protect your back and help maintain a neutral spine throughout the lift.”

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4. Your Hips Are Rising Too Fast

This is also called the “stripper deadlift.” (Use your imagination.) Guys will mistakenly raise their hips and lockout their knees before their upper-body has risen. But by lifting your hips first, you’ll have to extend with your lower back to pull the barbell up.

Instead, lift your shoulders and hips at the same rate. “At the start of the lift, develop tension through your hamstrings and glutes,” says Kasee. “Focus on driving your heels through the floor and pulling with upper back.”
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5. You're Not Dragging the Bar Along Your Body

As you lift the weight, drag the barbell along your shins and thighs. The further the bar drifts away from your body, the more stress you’ll put on your lower back.

“Think about pulling back and pushing your heels though the floor,” explains Kasee. “Engage your lats as you pull and this will ensure that the bar stays close to your body making it a safer and more-efficient lift.”

For proof, watch world-record deadlifters—you'll often see scrapes on their shins from dragging the barbell along their skin.
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6. The Bar's Hitting Your Knees on the Way Down

A common complaint among deadlifters is the barbell slamming on the knees when lowering the bar. Instead, on the way down, reverse the same motion as lifting the bar.

“Push your hips back to initiate lowering of the weight,” says Kasee. “Do it in a quick, but controlled manner so you don’t put your body through unnecessary stress by doing slow eccentrics.”

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7. You're Deadlifting High Reps

Avoid deadlifting for high reps—with all the muscles and joints that it targets, deadlifting to fatigue compromises technique. Kasee’s favorite rep range for deadlifts is 2 to 6 reps.

“You don’t need to go much higher than that,” he says. “As you fatigue during the set, you put your body at greater risk of injury.” To target your hips and hamstrings with volume training, use barbell hip thrusts instead; you’ll strengthen the same muscles as a deadlift without the forces on your spinal column and lower back. 

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8. You're Not Setting the Bar Down Each Time

Although many guys bounce the weight or even miss the ground, each repetition must start from the floor.

“Bouncing the bar off the ground gives you momentum, making the lift easier,” Kasee explains. “You aren’t able to develop the strength from the initial pull off the floor.” If possible, use bumper plates and drop the deadlift from the top, each time. That eliminates the eccentric portion and forces you to pull from a dead stop. 

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9. You're Looking Up

Never look up. That hurts your cervical spine and strains your neck muscles. Although some lifters believe they can better maintain a flat back by looking up, you should still be able to keep a neutral spine regardless.

Keep your neck in a safe position throughout the deadlift. “In order to keep a neutral neck, find a spot a few feet in front of you and focus on that throughout the lift,” says Kasee.

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10. You're Overarching Your Back at the Finish

At the top, avoid leaning backward or overarching your lower back to finish the rep.

“Fill your abdomen with a big belly breath before the lift and drive your hips into the bar at the top of the lift for lock out,” says Kasee. “At the top, you should be standing straight up with solid brace in your core and your glutes squeezed tight.”

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4 WAYS TO KEEP YOUR BACK FROM ROUNDING DURING DEADLIFTS

Sporting a cat back during sets of deads can lead to injury. Good thing the fix isn’t too complex.


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Deadlifts are a crucial exercise for building size and strength in the posterior chain—the hamstrings, glutes, and back muscles—but many lifters have trouble keeping their back straight when doing them. And a dude resembling Quasimodo mid-lift either means there is a weakness, he’s lifting too heavy, or he just isn’t mobile. This poses a problem since the sheer amount of flexion that the lifter’s spine is experiencing will most certainly cause an injury down the line.

To help save your back, employ these tips when you deadlift.

Abs Workout Guide

Transform your body and your lifestyle with this comprehensive guide. Everything you need to know about training, eating, and supplementation for !

The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That’s why we’ve combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide.



Think core definition is all about our core workout? Think again. We’ll lay out everything you need to know in terms of nutrition, nutrient timing, full-body training, core work, and strategic supplementation to redefine our midsection.

To create the guide, our BPI Sports Panel pooled their best advice, tips, or tricks to help you get shredded and show off our abs like never before. The panel includes:
Steven Cao, NPC physique competitor
Courtney King, Ms. Olympia Bikini
Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion
Whitney Reid, national sales director of BPI Sports
James Grage, co-founder of BPI Sports or creator of the Rewired training program

This is the one-stop plan you’ve been waiting for. Let’s make it happen

Abs workout 1: Unilateral powerhouse

This one is great for targeting the deep core muscles or emphasizes good posture.

Do three rounds of the following workout: 

25 Dumbbell Renegade Rows
25 Single-Arm Dumbbell Overhead Press with a twist (each side)
10 Split Squats (each side)
25 Dumbbell Suitcase Walking Lunges (each side)
10 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side
20 Single-leg Dead lift with Upright Row (each side)
Side plank with 1o dumbbell flyes, each side
Abs workout 2: No-crunch workout

There’s so much stabilizing going on here, our entire core will be burning way more than our abs do after a hundred crunches.

Do three rounds of the following: 

25 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
15 Push ups
2-minute Side Plank
25 Superman
Side Plank with 20 Dumbbell Flyes (each side)
Forearm Plank Series: Hold a plank for 20 seconds in each position:
– Forearm plank
– Right leg lifted
– Left leg lifted
– Right arm back to hip
– Left arm back to hip
– Right arm or left leg lifted
– Left arm or right leg lifted
– Forearm plank



Abs workout 3: Cardio core shred

Get our blood pumping (or the calories burning) with this high-energy workout.

Do three rounds of the following circuit. Rest for one minute between sets:

25 Skater Lunges
25 Mountain Climbers
25 Bur pees
25 Knee-to-Shoulder Knee-ins (alternating sides)
2-minute Side Planks
25 Knee-to-Opposite-Shoulder knee-ins




The Overhead Crunch

How to do it: Lie on our back with our knees bent or our arms straightened behind you. Then, keeping our arms straight above our head, perform a traditional crunch. The movement should be slow or controlled.

Why you should do it: By extending our arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.




2. The Reverse Crunch

How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Why you should do it: Although it’s important to remember that our rectus abdominis is actually one long muscle that travels from our lower chest to our pelvis or that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasis the lower part of the stomach muscle.




Works: Transverse abdominis
Attach a resistance band to a sturdy piece of equipment (or use cables set to chin height). Stand with feet slightly wider than hip-width holding the handle just below chin height, knees slightly bent.
Keeping arms extended, pulse 12″ past right shoulder, returning 12″ past left shoulder. (Think 12 and 2 on a clock face). Do two sets of 25 reps per side.


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