Gymnastics on an empty stomach: pros and cons

There are certain basic criteria for sports that no one questions, such as the use of appropriate sportswear, sneakers depending on the type of activity we are going to do, with various accessories (as is the case with a mat, so as not to damage our backs) … But if you are one of those who prefers to go to the gym very early, you may have ever wondered about the suitability of exercise on an empty stomach. Fasting workout good or bad? The truth is, there are studies that support this practice, claiming that you can burn more fat than if you had eaten food before. Below we take a look at the pros and cons of this.

Hacer ejercicio en ayunas

It is clear that since there are no carbohydrates as an energy source, since there is no food to turn to, the body uses up the fat stored during the entire workout. The reasoning, as you can see, is pretty simple. But is this practice for everyone? The truth is not.

Is fasting exercise good for me?

Not all people are candidates for fasting sports. In general, this formula is only indicated for those who exercise regularly and are accustomed to playing sports. So if you start exercising or only go to the gym from time to time, this is most likely not for you.

On the other hand, it is also not recommended for those involved in strength or endurance sports such as crossfit, weightlifting, bodybuilding, and other similar targeted activities. These are high-intensity actions that require our glycogen stores (when carbohydrates are broken down, glucose is formed and it accumulates in the muscles and liver as glycogen).

In short, for whom is it recommended to exercise on an empty stomach? Ideal for cyclists, triathletes or long distance runners. This group will benefit from a much more effective workout.

Pros and cons of fasting training

If you exercise regularly, you can try starting this practice. Of course, it is advisable to start with low-intensity aerobic exercise, such as swimming, jogging, or cycling. It is clear that at the beginning of the workout it will be somewhat heavy, but gradually your muscles will get used to the new dynamics. Let’s see below the main pros and cons of exercising on an empty stomach.


1. You burn more fat

Since there are not enough glycogen stores, the metabolism must use another source of energy, which, fortunately, will be body fat. Thus, it is an interesting ally to lose weight faster. Of course, be patient, because the results are not immediate.

2. Improves performance

In some cases, exercise on an empty stomach improves performance. This principle only applies to endurance such as marathons or long distances. The body is much lighter, so it is able to withstand low intensity sports.


1. Feeling tired

The Spanish Heart Foundation completely discourages this practice, because, in its opinion, the only thing it is trying to achieve is that the feeling of tiredness and fatigue penetrates into us and, in addition, it can increase risk factors for various diseases. p>

2. Not suitable for strength training

As we saw earlier, if you enjoy strength training, you should forget about training without breakfast. Remember that these disciplines are very demanding and require overflowing glycogen deposits. It is also not for you if you are not an overly active athlete.

3. Decrease muscle mass

Definitely do not exercise on an empty stomach if you want to increase muscle mass. Having a great source of carbohydrates is very important if you want to bulk up.

In conclusion, fasting exercise is a practice that has its own lights and shadows. Understandably, it will take a lot of energy to perform at your best!

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