News You Can Use About Exercise

"Hey, man, these have got to fit right. I've got to hit the courts."

I subscribe to Bottom line Newsletter and found this article which  has information we can all benefit by.


Are you a person who likes to roll out of bed and hit the gym… or the pool, the track or the tennis court — or do you prefer an afternoon or evening workout? Exercise however you like, but according to a new study, you might want to put some planning into when you work out. Belgian researchers found that exercising before eating — on an empty stomach, something most people have only first thing in the morning or late afternoon — has several beneficial effects, including preventing weight gain and warding off a truly serious disease.

AN UNUSUAL STUDY — THEY ATE JUNK FOOD. See what they found out.

In the study, 27 healthy young men ate a horrible diet high in sugar, fat and calories — chosen because it was just about guaranteed to create both weight gain and a reduction in the body’s ability to process blood sugar effectively.

The Belgian men were divided into three groups. The control group had to eat the awful diet and avoid exercising. Men in the second and third groups — in addition to eating the same unhealthful diet — both exercised, performing the same workout. But the second group did it soon after breakfast and the third group did it before breakfast, exercising on an empty stomach.


The results were surprising and dramatic. As one might expect, the control group (the one that simply pigged out) gained a lot of weight and also saw their ability to control blood sugar (insulin sensitivity) plunge. The “exercise after eating” group also gained weight, but not nearly as much as the control group. Their insulin sensitivity also went down, just as it did in the control group.

But the “exercise before eating” group was a whole different story. Despite eating the terrible diet, this group did not gain weight… not only that, their insulin sensitivity didn’t fall, so even their bad diet did not make them insulin resistant. A breakthrough finding? You bet. As the authors said, “This study for the first time shows that fasted (empty stomach) training is more potent than ‘fed training’ to facilitate adaptations in muscle and to improve glucose tolerance and insulin sensitivity… ”


Should you forgo eating before working out? Not necessarily — it depends on your goals. I consulted exercise physiologist Liz Neporent, MS, CSCS, who serves emeritus on the executive board of the American Council on Exercise and is author of Fitness for Dummies. She said that people whose interest is in heightening their performance — who are, for instance, training for an upcoming event — might do better to eat first, since they’ll need energy to push themselves harder and harder. But, she added, if it’s weight loss or maintaining general fitness that you are after, “evidence does seem to be trending toward not eating before working out.” The benefit of the before-breakfast interval is that most of the food consumed the day before is well through the small intestine and thus the inflow of nutrients is at its ebb, but you can also benefit by being sure to work out as long after eating as possible — say, just before lunch or just before dinner.

One caveat — if you find that exercising on an empty stomach makes you feel dizzy or faint, this may not be a good approach for a vigorous workout. You might find that endurance training, where you focus on low-stress repetitive actions such as mild-to-moderate spinning, can produce benefit without driving blood sugar too low. Or you may need to have a small, healthful snack that includes protein before you do any exercising. While you won’t get the same benefits as exercising on an empty stomach, the fact that you’re exercising is still a good thing!

Liz Neporent, MS, CSCS, exercise physiologist based in New York City and author of Fitness for Dummies (Wiley) and Weight Training for Dummies (Wiley). She is a contributor to ABC National News and serves emeritus on the executive board of the American Council on Exercise.

Learn more…

Be well,

Carole Jackson
Bottom Line’s Daily Health News

Important: Help your friends live more healthfully — forward this E-letter to them. Better: Send it to many friends and your whole family.

This is a free e-mail service of and Boardroom Inc.

Need to contact us?

Boardroom Inc.
281 Tresser Boulevard
Stamford, CT 06901-3246
ATTN: Web Team

Privacy Policy: Web Site Privacy Policy

Required Disclaimer: The information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher does not advise or recommend to its readers treatment or action with regard to matters relating to their health or well-being other than to suggest that readers consult appropriate health-care professionals in such matters. No action should be taken based solely on the content of this publication. The information and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors. However, readers who rely on information in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct. The publisher is not responsible for errors or omissions.

Bottom Line’s Daily Health News is a registered trademark of Boardroom, Inc.

Copyright (c) 2011 by Boardroom Inc.

If you've enjoyed this page or post, please click on the icons below and pass it on to your friends:
  • Twitter
  • Digg
  • Facebook
  • Google Bookmarks
  • RSS
  1. Greetings from Colorado! I’m bored to tears at work so I decided to check out your blog on my iphone during lunch break. I love the info you provide here and can’t wait to take a look when I get home. I’m amazed at how quick your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyways, superb blog!

  2. We absolutely love your blog and find a lot of your post’s to be what precisely I’m looking for. can you offer guest writers to write content to suit your needs? I wouldn’t mind producing a post or elaborating on a number of the subjects you write regarding here. Again, awesome website!

    • Sandy says:

      thanks, Perhaps you could let me know what areas in particular you like. Sandy

    • Sandy says:

      Send me a sample of what you have in mind. I have not done any other posts as I write this sort of as a journaling exercise for myself. But am open. best to you. Sandy

  1. There are no trackbacks for this post yet.

Leave a Reply

Switch to our mobile site