Fasted Exercise For Fat Loss

The subject of fasted exercise for fat loss continues to be a controversial one. Proponents of the technique suggest that performing low intensity exercise on an empty stomach will increase utilisation of stored fat rather than recently ingested carbohydrate. Indeed, this is the preferred strategy of many bodybuilding enthusiasts.

 However, whilst fuel is a key component of the body's response to exercise, it is certainly not the only one, with hormonal activity and enzyme secretion, amongst other factors, all affecting fat burn during exercise. Whilst previous studies have shown increased breakdown of fatty acids in fasted individuals performing long duration, low intensity cardio (>90 minutes) no difference has been found between fasted and non-fasted individuals performing moderate intensity exercise (1).

 Fasting does, however, pose a risk to energy output and reduced performance under this intensity. Research shows that fuel type plays a more significant role in fat oxidisation, with low GI foods such as legumes supporting greater endurance running capacity than high GI alternatives such as potatoes.

 The take home advice, therefore, is to consume a meal roughly 2-3 hours prior to training, or a smaller one around 30 minutes out (depending on personal preference) unless your workout will be long, slow work of more than 90 minutes duration (ideally first thing in the morning, with breakfast to follow straight after).

  (1) Schoenfeld, B. Does cardio after an overnight fast maximize fat loss? Strength and Conditioning Journal, 33: 23–25, 2011.

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New Fitness Club Opening In Godalming!

It's an exciting time for the Phoenix Pro Fitness team, who are all gearing up for our move to our fantastic new premises in Godalming in September. Our new gym will be kitted out to the highest level by leading equipment suppliers EXF Fitness, but not with the usual pieces of machinery you find in commercial gyms like rows and rows of stationary bikes and fixed weight machines... our gym is focused 100% on providing results which means we'll be using all of the most effective, fast acting training tools and protocols available, and that means moving well away from conventional gym set ups!

Our Grand Opening is on the 9th September, so if you're interested in finding out how we differ from other fitness clubs, do put the date in your diary, we'd love to see you there. The evening starts at 6.30pm and we'll be giving tours of the new facilty as well as a free seminar on 'Why Most People Fail at Fat Loss.'

Our new address is:

Central House,
Woodside Park,
Catteshall Lane,
Godalming

At Phoenix Pro we are dedicated to delivering the results you sign up for - for more information about our club please do get in touch with us at info@phoenixprofitness.com and let us know how we can help you!