Eating on an Empty Stomach

I’m not one to take things on faith – I like to see the studies, their methodology and findings before I just believe what I read – Face it, you can find “evidence” to support any theory or point of view presented without backing data. In this post I will reveal the truth about doing cardio on an empty stomach backed by data and not theory. 

Does working out on an empty stomach really promote more fat loss?

Over the weekend I was with my buddy, lets call him Mikey, for a morning “cardio” workout.

Now, I say “cardio”, but really it was a metabolic resistance training session.

If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights” – pretty much the same stuff I prescribe for my fat loss and Flat Belly clients for optimum results. We’ll cover this more in detail in another update so as not to get too off topic.

So, we’re about 10 minutes into the workout and Mikey looks like he’s in pretty rough shape (despite being in really GOOD shape). So I asked him “what the deal was.”

“I didn’t eat anything for breakfast.”

Me: Why the hell not?

“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”

Uh oh.

Perhaps you’re still believing this old myth just like Mikey, so allow me to take a moment to dispel it.

The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast. Right?

Seems to make sense, but research has proven this to be dead wrong.

Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.

In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.

So how can this be?

The reason is rather simple if you think about it: I was kicking ass and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.

And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you’re not going to be burning an optimal amount of calories–period.

The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available data. Perhaps they’re not aware of it, perhaps they just go by what “Muscle and Fiction” and the bodybuilding magazines tell them (bad idea); I’m not sure.

Whatever the reason, popular gym philosophy doesn’t always mean correct philosophy, and this is an example.

So I’ll leave you with some practical recommendations:

At the very minimum, have a couple scoops of whey before any morning “cardio” workout. You can get it here if you don’t have any<<<

That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.

Give it about a half hour to begin digesting and then hit your workout. Even if this means you have to get up early to eat for boot camp, do it anyway.

Better performance = more calories burned = more fat loss = improved cardiovascular functioning =even better performance = even more calories burned = even more fat loss.

Don’t be like my friend Mikey and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout!

Alright, now it’s comment time:

I want to know:  Do you still do empty stomach cardio? Will you give it up based on this post? Do you notice your performance suffers?

Or maybe you do REALLY well with empty stomach cardio.

Either way, let me know your thoughts and experiences in the comments section below!

Chat with you below!

Committed to your fitness and success,

Damon Reio

P.S. – GO HERE FOR YOUR BEFORE WORKOUT MEAL <<<

7 Ways To Save Time, Get S$%t Done and Pull the Trigger…

Below, you may find some profanity that may be offensive to you. Just warning you… 

Whether it’s about changing jobs, making a fininancial decicion, marriage or specifically converting to a fitness lifestyle, too often people tend to quit on the new road up ahead before even starting the journey because of fear and excuses. Today, I will reveal 7 killer tips on how you can smash procrastination, paralysis and making damn excuses, all for the sake of reaching your warrior potential and becoming the ultimate version of yourself!

1.  The time factor: In my professional history, people tend to say they “don’t have enough time to workout”. Sure kids and work may be a factor. But, here’s how you can knock 2 hours off your day to devote only a portion to your fat loss goals:

• Learn to get good at saying “no” – If  the hassel is more than the return or it doesn’t match with your life’s goal, don’t do it – plain and simple.
• Replicate yourself – If possible outsource as much of the least important work as you can to someone qualified such as a co-worker, assistant and even your children. Why spend time mowing the grass if you can get or hire someone else to?
•  Set deadlines for yourself - You’ll get way more done and have way more time left over.
• Turn off your cell phone – Be selective of your phone conversations throughout the day. Set time limits, (even if it’s your mother) for how long you can talk to them. If possible, return phone calls and listen to voice messages at a specific time of the day and “batch” the calls (call everyone within that time). So you don’t piss anyone off (including your mother) make sure you leave a voice message telling people your new plan.
• Stop texting -  This by far is the biggest time waster and results to a lot of back and forth gab. Just call the person and briefly tell them what you want them to know.
• Limit emails – Like with phone calls and voice messages, designate a certain time of the day to check your emails. This will save you boat loads of time.  Trust me, the world won’t come end. Also, if you can’t respond in less than 3 sentences or seconds, get something more important in your life done before attacking replying to that email.
• Don’t be a Facebook stalker – Limit your time on social networks and focus your energy on getting goals accomplished!
• Stop wasting time in the gym – You don’t need 1 hour + long workouts. Crank out 30 minute circuit training routines. Studies show along with saving time, you actually burn more calories and tackle more muscle doing this routine which requires less rest and more energy output.

1. You’ll never be ready – The great Ernesto “Che” Guevara once said “The revolution is not an apple that falls when it is ripe. You have to make it fall.”  Stop waiting on the “right time” or when you’re ready to get in shape. Otherwise, you’ll never be ready. I have never seen a moment in my life where everything was absolutely perfect giving me the green light to move ahead. Most of the time the “ripe” conditions for change will never appear before you. Take action as soon as you get the vision and shoot first and aim last!  
2. Avoid haters and energy vampires at all cost – It’s easy to be influenced by anyone, especially when you’re just stepping onto new grounds and uncertain if you’re making the right decision or even if they’re people you actually care about. People will often criticize you in taking action in order to justify their complacency and shortcomings. “I experienced a ton of that at that other gym I was training out of.” Avoid them – their selfish energy can suck you dry bringing you back to square one. You’re a winner if you’re a trigger puller and need to surround yourself with people like you and better than you.
3. Paralysis by analysis – It’s easy to get caught up in detail, what ifs and past experiences downfalls before you actually put one foot in front of the other. Often, this leads to not taking action because you talked yourself out of it altogether or you’re spending crazy amounts of time analyzing the process before taking action. Like Nike says, “Just Do It,” forgive yourself for the past and deal with phenomenon when you cross that bridge. I’m not saying not to have a plan. But don’t over analyze things causing you to thwart your progress.
4. The case of information overload –  When I just started my fitness business, in 2005 I surrounded myself with tons of information on how to build my business. This was good but as the years went by, I kept buying information and attended classes probably because internally, I wasn’t confident to take action kept feeling I needed to learn more. Now, sometime I find myself knowing so much that I don’t know where to start. In your journey to better fitness or whatever your case may be,  information products and education on “how-to” is fine. But don’t let it hinder you from pulling the trigger.  Taking action is your primary responsibility.
5. If you’re comfortable, you need your feathers rattled – Leave your comfort zone sometime – it’s o.k. Too often we tend to avoid change because we’re so comfortable with how things have been going for so long. You’re able to predict what tomorrow will bring and this may bring some satisfaction to your life. Actually, this is a lie to yourself and you’re cheating yourself the ability to reach your potential. Success always comes with some sort of struggle so don’t be afraid of change. I’ve found in my life on several occasions, I should have left a situation or responsibility a long time ago, even when I was forced out. Challenge yourself. If things are too comfortable in your life, chances are you’re a little complacent and need to set some goals.

Have passion and bring the friggen energy!

1. Bring the energy! - Ya know… I’m pretty damn passionate about fitness… I LOVE it… with every cell in my body I honestly LOVE it… watching you get leaner and hearing how you’ve used my strategies is what keeps me going every day. What is your goal and what are you doing it for? Answer that question for yourself and there’s your passion. Think and act on it every friggin day!
2. BONUS*** Help others – A lot of these tips above can’t happen in order for you to pull the trigger, without the help of others. Follow the law of reciprocity and find ways to help others on their terms. This way, they will be more apt to helping you out when you need help to reach your goal such as outsourcing. I never go into a business asking them if I can place flyers into their establishment. Instead, I ask “what can I do to help you grow your business.” Not only did I recruit a new networking partner, but now my flyer is in their store after all because I helped them.

The Best Way To Stretch Before, During and After Your Boot Camp Workout

How to Stretch…

Everyone knows about the need to stretch, but most people prefer to skip the stretching and get to the good stuff. After all, stretching doesn’t help you get stronger, faster, or better-does it? Actually, the answer may surprise you. Because whether you’re lifting weights, playing volleyball, or running a few miles, stretching may mean the difference between a good time and a bad injury.

So what do you need to do to get the best stretch for your body, how much is enough, and when should you stretch your body’s limbs? Keep reading to find out.

Getting the Best

A good stretch is one that is slow and steady. If you want to hop on the fast track to injury, jerk during your movements and bounce the entire time. But if you’re more interested in avoiding injury, take your stretching nice and slow. When you feel the pressure of the stretch, pause and hold for a few seconds. Don’t go until it is painful.

You should also stretch out all the body parts you plan to use. In most cases, this involves stretching the arms, legs, back, and neck. On occasion, very specific stretches catered to a sport are required, but for most instances, stretching out the large muscles suffices.

A Measure of Stretch

Now that you know the need for stretching, you may be wondering how much is enough. Unfortunately, there is no one-size-fits-all answer. For some, adequate stretching takes only a few minutes. For others, it takes longer.

The secret is to know your body and to feel when stretching has done its job. Does your body feel flexible and ready to move to the left and right as needed?

Then you’ve stretched enough. But if you still feel stiff and movement is hampered, keep stretching those muscles and ligaments until they’re ready to respond to the demands you’re about to put on them.

The Time to Stretch

In the good old days, stretching was performed at the beginning of an exercise routine-and for good reason. Stretching before you work out prepares your body for movements it will be making during your routine. But it has been found beneficial to make stretching the second part of your routine.

The first part? Warming up. This is best done by gently going through the motions of whatever exercise or sport you are about to participate in. Going to lift weights? Do some light lifting (think barbell only). About to play basketball? Shoot a few free throws and jog to the hoop gently for some lay-ups. Use this time to get your body warmed up and loose. Once you’ve done this, your muscles will respond more readily and safely to stretching.

And remember that pre-exercise stretching isn’t enough. In some cases, it’s a good idea to continue stretching throughout your routine. Just finish a tough set of bench presses? Stretch your chest and arms to keep your muscle fibers as long as strong as possible. Has a time out been called during your soccer game? Don’t just stand there and pant while your muscles freeze up. Take the time to slowly stretch them out so they don’t lose their elasticity.

Finally, stretching your muscles after you’re finished exercising helps maintain good blood flow and repairs the muscles you’ve just injured over and over during your routine.

Swipe This PUMPkin Workout

October 30th is St. Pete Boot Camp’s 5th Annual Halloween PUMPkin Boot Camp – one of the funnest days of the year for a great workout, health food and to celebrate the holiday. Make sure to register for this free event and bring your pumpkin. Costumes are optional.

Here’s a quick yet destroying total body workout you can easily do at home, work or the check-out line with your pumpkin.

Do each exercise for 30 seconds with 10 seconds rest to transition into the next exercise. After completing all exercises in the circuit, rest 45 to 90 seconds, depending on your fitness level, then repeat circuit for a total of 3 – 5 sets.

If you do not have a timer, download the free app “HIIT Timer” on your smart phone or do 15-25 reps per exercise. Make it Happen!

Total Body PUMPkin Workout

1. PUMPkin Pushups
2. PUMPkin Squat Press
3. PUMPkin Bent Row
4. PUMPkin Alternating Squat Curl
5. PUMPkin Alternating Lunge Twist
6. PUMPkin Wood Chops

The PUMPkin workout begins at 5:30pm. Make sure to bring a 15lb pumpkin if you’re a lady and fellas should bring a 25 pounder.

Crazy 8 Total Body Dumbbell Fat Loss Circuit

Grab a pair of dumbbells and take them to work or anywhere with you for this 8 station total body exercise workout circuit. When done, don’t forget to comment below and tell us how long it took you to finish. Download the PDF below…

 Download the PDF version below.