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5 Reasons You should ALWAYS Workout During a Fast [Burn more fat] – Thomas DeLauer
1) More Fat Loss
You’re exercising with your insulin and leptin levels at baseline, allowing for more fat burning to occur
Perfect study for this section is the intramyocellular lipids one, which shows the big difference between the two:
Study – The Journal of Physiology
During F but not during CHO, the exercise bout decreased IMTG content in type I fibres from roughly 18% to 6% area lipid staining
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1464435/
2) More sensitivity Post workout in order to build muscle
You can enhance this effect by working out fasted, which results in greater increases in p70s6k
P70S6K
Study – European Journal of Applied Physiology
Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k
https://link.springer.com/article/10.1007%2Fs00421-009-1289-x
3) Get to take advantage of less fat cell sensitivity
Weight Lifting & Insulin
A study from the journal Diabetes found that strength training increases protein content of GLUT4, insulin receptor, protein kinase B-alpha/beta, glycogen synthase (GS), and GS total activity
Specifically, found that strength training for only 30 min three times per week is enough to see increases in insulin action in skeletal muscle
http://diabetes.diabetesjournals.org/content/53/2/294.short
4) Cardio Increases Autophagy
It’s well known that fasting increases markers for autophagy (don’t yet have a direct way of measuring autophagy) and cardio boosts markers for autophagy as well
A study from the journal Autophagy found that exercise induces autophagy in peripheral tissues, such as muscle, liver, pancreas and adipose tissue, and in the brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/
5) BDNF
Fasting & BDNF
BDNF levels can be different in different places – you have blood BDNF levels, CSF BDNF levels (CSF is cerebrospinal fluid; a clear, colorless body fluid found in the brain and spinal cord) and BDNF levels in various brain locations
Fasting has been shown in many studies to increase BDNF – in fact, a study published in the Journal of Neurochemistry found that intermittent fasting increased the production of BDNF by 50 to 400%, depending on the brain region
Exercise & BDNF
Exercise induces neurogenesis, or the creation of new neurons – the new neurons are created in the hippocampus, the center of learning and memory in the brain
At a cellular level, it is possible that the mild stress generated by exercise stimulates an influx of calcium, which activates transcription factors in existing hippocampal neurons
The transcription factors initiate the expression of the BDNF (Brain-Derived Neurotrophic Factor) gene, creating BDNF proteins that act to promote neurogenesis
Thus the generation of BDNF is a protective response to stress, and BDNF acts not only to generate new neurons, but also to protect existing neurons and to promote synaptic plasticity
It has been shown that physically active people recover from mild depression more quickly, and physical activity is strongly correlated with good mental health as people age
HIIT & BDNF
it’s been shown that HIIT leads to greater increases in BDNF than LISS as it places more stress on the body:
Study
A study published in the journal Medicine and Science in Sports and Exercise looked at the effects of HIIT vs LISS on BDNF levels in 15 volunteers
On separate days, two subsequent 30-min endurance rides were performed at 20% below the VTh (VTh – 20) and at 10% above the VTh (VTh + 10)
BDNF values increased from baseline after exercise at the VTh + 10 (13%) and the GXT (30%). There was no significant change in BDNF from baseline after the VTh – 20. Changes in BDNF did not correlate with VO2max during the GXT, but they did correlate with changes in lactate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/