r*c
发帖数: 484 | 1 http://www.mensfitness.com/nutrition/abs-health/wake-up-work-ou
Wake Up, Work Out — Then Eat Breakfast
The order of your morning routine could impact your weight loss—or gain—a
new study reports.
by Lisa Freedman
The premise: Breakfast is billed as the most important meal of the day—but
you may want to hold off on eating it until after your daily workout.
Researchers in Belgium set up a six-week study to determine if the order of
men’s morning routines would make a difference in terms of weight loss and
other health aspects. “We hypothesized that training in the fasted state
would be a better strategy to improve fat metabolism,” says the study’s
lead author Karen Van Proeyen, Ph.D. “However, we were rather surprised
that almost all measured parameters were more beneficially affected
following a training program before breakfast, compared with a similar
training session after breakfast.”
The set-up: The researchers recruited 28 healthy, active men and tweaked
their daily diets to include 50 percent more fat and 30 percent more
calories (to enhance the effect). The men were then broken into three groups
. The first group endured no exercise at all, while the other two groups
were both given grueling morning exercise routines. Four times a week, they
ran and cycled at intense levels. However, of those two groups, one worked
out after a carbohydrate-rich breakfast and drank sports drinks throughout
their workout. The other group drank only water and ate breakfast after
hitting the gym.
The results: The group that didn’t exercise at all gained an average of
more than six pounds (we’re surprised it wasn’t more!). They also
developed unhealthy conditions that are often precursors of diabetes
including an insulin resistance. The men who ate breakfast before exercising
also gained weight (although only about half as much as the first group)
and similar cautionary diabetes signs. The group that exercised before
breakfast gained almost no weight and showed no signs of insulin resistance.
They also burned the extra dietary fat more efficiently.
The takeaway: Exercise routines in this study were very intense 60- to 90-
minute sessions. Yet the researchers have said even less intense workouts
could have similar results. The old something-is-better-than-nothing way of
thinking!
“I recommend exercising before breakfast, of course,” says Van Proeyen.
But she can’t recommend an ideal breakfast menu: “Based on our findings we
cannot say what the best breakfast is. However, a healthy, well-balanced
fiber-rich breakfast—mainly consisting of carbohydrates—is the most
optimal breakfast to maintain a good health in normal fit individuals.”
We wanted to know if this trick would work with lunchtime workouts too.
Turns out, it doesn’t. “Our subjects always performed the exercise after a
10- to 12-hour overnight fast, which is likely the most convenient way to
stimulate fat oxidation.” The time between breakfast and lunch is only
about 4 to 6 hours and that’s not enough time to maximize fat oxidation
before the workout. Moral of the story: Set your alarm earlier each morning.
Get your daily run out of the way, eat breakfast at your desk and enjoy a
long, gym-free lunch break. | l*****o
发帖数: 26631 | 2 看着很诡异，他们每天吃什么啊？导致所有人都增重。 | a***a
发帖数: 40617 | 3 这个我上周说过，是hst册子里说对付顽固脂肪的。而且最好先hit二十分钟，再接一般
有氧
a
but
of
and
【在 r*c 的大作中提到】
: http://www.mensfitness.com/nutrition/abs-health/wake-up-work-ou
: Wake Up, Work Out — Then Eat Breakfast
: The order of your morning routine could impact your weight loss—or gain—a
: new study reports.
: by Lisa Freedman
: The premise: Breakfast is billed as the most important meal of the day—but
: you may want to hold off on eating it until after your daily workout.
: Researchers in Belgium set up a six-week study to determine if the order of
: men’s morning routines would make a difference in terms of weight loss and
: other health aspects. “We hypothesized that training in the fasted state
| f*******n
发帖数: 5241 | 4 这个早就听说了，倒是不了解具体的研究如何。不过这个样本也太少了，
一共才28人，还分3组。
就我自己最近的试验来看，没有什么效果。我最近三周都是早晨锻炼，
如果不是跑步，我都是先锻炼后早餐，似乎体重不减反有增加的趋势。
a
but
of
and
【在 r*c 的大作中提到】
: http://www.mensfitness.com/nutrition/abs-health/wake-up-work-ou
: Wake Up, Work Out — Then Eat Breakfast
: The order of your morning routine could impact your weight loss—or gain—a
: new study reports.
: by Lisa Freedman
: The premise: Breakfast is billed as the most important meal of the day—but
: you may want to hold off on eating it until after your daily workout.
: Researchers in Belgium set up a six-week study to determine if the order of
: men’s morning routines would make a difference in terms of weight loss and
: other health aspects. “We hypothesized that training in the fasted state
| s****e
发帖数: 1984 | 5 笑死我了，今天刚看到最新一期shape里面说意大利的研究成果，先吃早饭再锻炼，减
脂效果最好。这些所谓的research ,一家一个不同结果。自己选个自己合适的就行了。
哪个能促进坚持锻炼，哪个方法就是最好的。
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