.I got a bunch really good questions recently, and I saw a theme.
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.Most of them have the following “Am I doing this wrong?” 🧐
I get it! There is a lot of conflicting information out there on the internet, and it gets a lot of clicks to talk about “How you are ruining your profits if…”
That’s why we’re here. Helping you sort the useful advice out of the overblown hyperbole so you’re not left guessing. Fitness should be something you feel good about.
Let’s get into it. 💪
“Does strength training on an empty stomach not help?”
Haley asks:
I’ve been doing all this reading about best practices and everyone says they should eat at least a heavy snack or light meal 30 minutes to an hour before strength training. But my schedule is so good that I have to exercise first thing in the morning before I have breakfast. I take a medicine that I have to wait at least 30 minutes (maybe an hour) before I eat anything, and that’s the time I have for my workout.
Does strength training on an empty stomach help? I know strength training on an empty stomach is better than no strength training at all, but how much am I hurting my results by not eating first?
Great question, Hayley – and the short answer is: no. You don’t waste anything.
The big thing here is what your nutrition for the day looks like. If you’re getting enough protein, calories, and fiber, then you’re checking all the boxes already.
The idea that you be eating before exercise is very filling. Your body has glycogen stores from yesterday’s meal that you can absolutely use to fuel your AM strength training session. For most people, speed training works well!
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Now, if you feel very energetic, dizzy, very hungry – yes, let’s solve the problems (maybe liquid carbohydrates and proteins before you go out, or see if we can shuffle the schedule a little.)
Take away: for most people, eating time during your workout is a small thing. Focus on getting good nutrition throughout the day, exercise hard if it fits your schedule, and you’re good to go. 💪
“What am I giving up by splitting my workouts throughout the day?”
This was another great question I got from several different people. The idea is that if you don’t have time to exercise at the same time, does it still matter if you split up?
The short answer is: YES!
There is solid research showing that building up your training volume throughout the day (a set here, a set there) produces similar strength and muscle building results compared to a traditional single session, as long as the total volume and intensity are consistent. (which means you’re doing the same amount of challenging stuff altogether.)
One thing I see people get up to: pressure. It’s hard to get in the cold and push yourself hard, safely. Give yourself a minute or two to warm up before doing your work so you can challenge yourself and feel good.
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.Take away: Splitting up your workouts throughout the day is an effective strategy. Heck, we have many clients who press in one set of pushups, squats or lunges if they can and it makes a HUGE difference. Make sure you still feel warm and challenge yourself. Drive those pieces, and you’ll get great results.
Hopefully, these answers show you that there are many ways to incorporate strength training into your life – and they’re all good!
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You are not doing wrong. It doesn’t have to look like a traditional 60-minute session to work. It just has to work you. 🙌
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You have this,
– Matt
PS Are you ready to make a change in your fitness? Our coaches are here to help. ❤️
