ADVERTISING  HEALTH Published: May 16, 2017 Should You (or Should You Not) Be Working Out on an Empty Stomach? By Ana Erkic As the amount of fitness information available is getting bigger, the chances of being exposed to bad advice are also growing, creating more fitness myths than ever. Yet, one of the most debatable myths that has been out there forever is the myth of working out on an empty stomach. It has been a prevailing thought for decades that you shouldn’t eat or drink prior to working out, and it seems that only recently the public has started questioning its accuracy. “Fasted” versus “Fed” The common belief of the effectiveness of the “hungry workout” isn’t unsupported; actual research backs it up. The British Journal of Nutrition1 and the International Journal of Sports Nutrition and Exercise Metabolism both published studies that show data in favor of “fasted” as opposed to “fed” training when it comes to the percentage of fat lost per workout.2 Additionally, a study published in the European Journal of Applied Physiology shows that fasted training provides a better anabolic post workout response to weight training, meaning it provides a better environment for building lean mass. Namely, the conclusions indicate that “prior fasting may stimulate the intramyocellular [stored fats] anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session.”3 Moreover, by providing better absorption of the post workout meal nutrients, fasted training has the great potential to improve insulin sensitivity, and is, therefore, an important agent in the fat loss process. As insulin sensitivity shows how easily fat and muscle cells in our body take in glucose, regulating insulin sensitivity helps lower the blood sugar levels, which is one of the most important factors in weigh loss. The Journal of Physiology published a study4 that shows significantly greater insulin sensitivity improvement for the fasted training group as opposed to fed training group. ADVERTISING Finally, fasted training proved beneficial to endurance performance. In a study5 published in the Journal of Strength and Conditional Research, ten professional cyclists maintained lean mass, lowered fat mass, and maintained performance. Why fed training is better? However, there is another side to the story that trumps the beliefs of efficacy of fasted workouts. As sports dietetics specialist Kelly Pritchett, Ph.D., R.D. explains, while the body’s response to a high-intensity fasted workout is to burn glycogen, the stored up carbohydrates, eventually, the body starts to adjust to the new system and starts storing fat from the next meal and burning less calories in order to compensate.6 Additionally, a study7 published in the American Journal of Clinical Nutrition shows no benefits of fasting, since longer periods of avoiding food showed a decrease in resting metabolic rates (calories burned per unit of time, a day usually.) What’s more, fed training actually helps reduce appetite later in the day, as a study8 in the journal Appetite shows. Whereas both fed and fasted training participants were expanding the same amount of energy throughout the day, the fed training participants experienced lessened appetite later on, which means less snacking or overeating later in the day, which is great news for anyone who wants to lose weight. Although it may seem (according to scientific data) that fasted exercise provides better results, later and more extensive research shows the opposite is true. As far as the fat burning capacity of fasted training is concerned, while it is accurate to some point, on the other hand it is proven to be counterproductive. ADVERTISING Namely, throughout the course of a high-intensity fasted workout, having no more fat to burn, the body starts to burn muscle instead. As another study9 published in the European Journal of Physiology shows, during high-intensity training, without prior eating, the body relies on burning muscle proteins for energy, which is certainly an unwanted scenario for both professional athletes, and people who are just trying to shed some weight and feel better. Another important benefit of fed training is that it gives you the ability to improve at a steady rate, which is impossible to achieve through a fasted workout regimen, as a study10 from the Journal of Science and Medicine in Sport shows. Being able to push yourself a little bit further each time, and outperform your previous training, isn’t feasible with fasted training since your body lacks the energy to rely on for additional strength. By eating a light meal before your workout, your body will be provided with enough energy to help you perform a little better each time. As the study concludes, “meal ingestion prior to daily exercise can modify some of the exercise training-induced adaptations normally seen with endurance training compared to when daily exercise is undertaken in the overnight-fasted state.” How Fed training affects fat loss When it comes to burning fat, the results are more favorable for the fed training method. As another study11 in the International Journal of Sport Nutrition and Exercise Metabolism shows, physical activity after a light meal is far more effective for fat loss. RECOMMENDED FOR YOU How to Be the Top 10% No Matter What You Do Intermittent Fasting - The Ultimate Weight Loss Hack 23 Body Language Tricks That Make You Instantly Likeable The study analyzed the effect on oxygen consumption (VO2) and substrate utilization (how our bodies burn fats and carbs), estimated by the respiratory-exchange ratio (RER) in eight young healthy men who were exposed to the same moderate-intensity workout. The results showed that breakfast increased both VO2 and RER significantly, and more importantly, the difference was still significant 24 hours after exercise. This means that fed training increases lipid utilization (the breaking down of fat cells), which is essential for weight loss. Another study12 in the Journal of the International Society of Sports Nutrition has managed to completely refute the belief that fat loss is much faster throughout fasting training, as the results showed no significant difference in weight loss between women who ate a meal-replacement shake before working out and those who performed training without any meal. Conclusions All research considered, a fed workout actually has more scientifically proven benefits to overall health, fitness, weight loss, and workout performance, as opposed to fasted training. It may seem like fasted training aids in body fat loss, but in the long run, it actually has counterproductive effects, as the body starts to store fat and burn less calories as a precaution. Additionally, the studies show far greater and longer effects on burning body fat with fed training than those of a fasted. Moreover, the decreased appetite shown in groups who performed fed training is another reason for people who want to shed some weight to enjoy a light meal before a workout in order to prevent later cravings. ADVERTISING Finally, for reaching new higher goals in fitness and training, a fed workout is again a much more productive option, since the calories provide enough energy for extra effort. REFERENCES Featured photo credit: Pixabay via pixabay.com [1] The British Journal of Nutrition: Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males [2] The International Journal of Sports Nutrition and Exercise Metabolism: Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men [3] European Journal of Applied Physiology: Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state [4] Journal of Physiology: Training in the fasted state improves glucose tolerance during fat-rich diet [5] Journal of Strength and Conditional Research: Effects of caloric restriction and overnight fasting on cycling endurance performance [6] DailyBurn: Intermittent Fasting: Should You Exercise on Empty? [7] American Journal of Clinical Nutrition: Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism [8] Appetite: Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state [9] European Journal of Physiology: Training in the fasted state facilitates re-activation of eEF2 activity during recovery from endurance exercise [10] Journal of Science and Medicine in Sport: Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state [11] International Journal of Sport Nutrition and Exercise Metabolism: Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training [12] Journal of the International Society of Sports Nutrition: Body composition changes associated with fasted versus non-fasted aerobic exercise Show more references ABOUT LIFEHACKLifehack is about helping you improve your life through efficient and comprehensive learning. By leveraging the vast amount of knowledge available to us, we explore and present a wide variety of content catered to encouraging individual growth and solving problems.Learn more about our mission WHAT’S POPULAR NOW? 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Here's What You Need to Know Intermittent Fasting - The Ultimate Weight Loss Hack 7 Surprising Benefits Of Drinking Warm Water In The Morning 10 Benefits of Fasting That Will Surprise You PREMIUM MEMBER EXCLUSIVE I've Read over 100 Productivity Books and Summarized the 15 Most Important Tips Premium How to Be A Genuine Expert in Your Field Premium High Achievers Are the Ones Who Make the Most Mistakes Premium How Not to Let Smartphones Make Us Dumber but Smarter Premium Get the most interesting ideas of Lifehack in your inbox for free! ONE-CLICK SUBSCRIBE Scroll down for the next article 10 Best Electric Razors That All The Guys Would Need ADVERTISING HEALTH Published: September 06, 2017 10 Best Electric Razors That All The Guys Would Need By Angelina Phebus The Product Picks Team writes and recommends stuff we think will help you on your self-improvement journey. Lifehack has affiliate partnerships, so we get a share of the revenue from your purchase. Having a good shaver is a must for guys. Even men who choose not to stay clean-shaven need a way to keep their facial hair neatly trimmed. Thanks to advances in technology, more men are shifting away from the manual razor in favor of electric shavers. The newest generation of electric shavers not only save time, but they offer a closer shave with a lower risk of nicks than their manual counterparts. Gone are the days of sticking wads of toilet paper over shaving injuries. The latest electric shavers help you maintain a smooth and professional look. There are so many great electric shavers on the market today. Here at Lifehack, we’ve hand-picked the 10 best electric shavers for you. Ladies, if you want to get the men in your life practical gifts, stay tuned. We’ll take the guess work out of electric razors for you. 1. Philips Norelco Series 3000 Shaver 3100 This model by Philips Norleco features a ComfortCut Blade system, which helps you achieve a comfortable wet or dry shave without nicks. The 4-Direction flex heads glide smoothly over your face and neck to adjust to the unique contours of your face. ADVERTISING The pop-up trimmer feature makes it easy to keep a mustache or sideburns looking tidy. Run this under the tap for easy clean-up, and start your day looking sharp. Best electric shaver for: wet/ dry shaves, trimming mustache or sideburns, easy cleanup under faucet Philips Norelco Series 3000 Shaver 3100, $49.95 2. Braun Series 7 790cc Cordless Electric Foil Shaver for Men with Clean and Charge Station The Intelligent Sonic technology in this Braun shaver uses the power of up to 1,000 micro-vibrations per minute to trim thicker or harder to reach hairs. The ActiveLift trimmer picks up those frustrating flat-lying hairs on the neck and chin for an even shave. This shaver can trim hair as short as 0.05 mm, which makes it one of the closest shaves on the market. Not only is the razor itself cool, but the clean and charge station is also cutting edge–no pun intended. Hit one button, and this razor is cleaned, charged lubricated, and ready for its next use. This would be a great time-saver for a busy guy. Best electric shaver for: a close shave, busy guys Braun Series 7 790cc Cordless Electric Foil Shaver for Men with Clean and Charge Station, $169.99 3. Remington PG6025 All-in-1 Lithium Powered Grooming Kit, Trimmer ADVERTISING This Remington is the high-quality, multi-functional workhorse on our list. This isn’t just an electric shaver–this is a full-fledged manscaping kit. It comes with 8 attachments so that you can give yourself a haircut, trim your face, neaten a wild beard, and take care of pesky nose and ear hairs. The blades are self-sharpening surgical steel, which means that they’ll keep their edge for a long time. To clean these attachments, run them under the faucet. If you have a lot of grooming to do, don’t worry about battery life with this kit. The lithium battery gives you 50 minutes of cordless battery life. Best electric shaver for: all-in-one shaver, durability, battery life, easy cleanup under faucet Remington PG6025 All-in-1 Lithium Powered Grooming Kit, Trimmer, $19.99 4. Philips Norelco Electric Shaver 9700, Cleansing Brush The Philips Norelco 9700 model won the 2015 iF Design Award. Its shaving heads can move independently in eight directions to allow for a close, smooth shave. The contour-hugging abilities of this shaver cut about 20% more hair with every pass, which saves you time otherwise spent standing in front of the mirror. You can choose from one of three settings depending on your time constraints and shave preferences. The V-Track Precision Blades channel your hair into the best cutting position, which gives you a closer and more comfortable shave, wet or dry. The cleansing brush attachment offers a hygienic and safe way to remove excess oils from your face. RECOMMENDED FOR YOU 10 Cool Office Gadgets That Will Make Your Work Desk Organized And Boost Your Productivity How a Vegan Diet Keeps Me Energized, Mentally Sharp and Full of Drive 10 Clever Kitchen Gadgets You Don't Even Know Exist Best electric shaver for: wet/ dry shave, a close shave, multiple settings to suit your schedule, facial cleansing Philips Norelco Electric Shaver 9700, Cleansing Brush, $299.99 5. Braun Series 9-9095cc Wet and Dry Foil Shaver for Men with Cleaning Center, Electric Men’s Razor For the guy who doesn’t bother shaving on the weekends, this model by Braun can handle 3-day beards with no problem. This foil shaver works well for wet and dry shaves, adapts to the shape of your face with a quadruple-action cutting system, and offers a close and long-lasting shave. The four cutting elements use a combination of Braun’s Sonic Technology and 40,000 cross-cutting actions every minute to get the optimal shave on any part of your face. Just like the Braun model we already mentioned on this list (#2), this one comes with that amazing cleaning station that cleans, charges, and lubricates your shaver with the touch of one button. Best electric shaver for: 3-day beards, wet/ dry shaves, busy guys Braun Series 9-9095cc Wet and Dry Foil Shaver for Men with Cleaning Center, Electric Men’s Razor, $269.99 6. Panasonic ES-LV61-A Arc5 Men’s Electric Shaver ADVERTISING Don’t let the five Arc 5 nanotech blades on this Panasonic shaver intimidate you. More foils mean that you get a better shave faster. The blades are positioned at a 30 degree angle, which offers you a close shave. When these types of shavers have a slow motor, they can yank your hair. Ouch! This model’s 14,000 cycle per minute motor eliminates that problem. You’ll get a quick and clean cut without the agony. The battery indicator lets you know how much charge you have, but this shaver is designed to maintain full power all the way until the end of its batter life. You don’t have to worry about the motor slowing down as the battery runs out. Best electric shaver for: wet and dry shaves, close shaves Panasonic ES-LV61-A Arc5 Men’s Electric Shaver, $200.00 7. Remington F5-5800 Foil Shaver, Men’s Electric Razor Each shaver foil on this Remington model flexes independently to worth with the contours of your face. Surgical stainless steel blades offer a close, clean shave. The bonus pop-up trimmer also makes it easy to tackle problem areas or neaten sideburns and mustaches. Clean up involves a simple run under the faucet. The battery-life on this shaver allows you to go for up to 20 days between charges. Best electric shaver for: close shave, neatening sideburns or mustaches, long battery life, quick charge Remington F5-5800 Foil Shaver, Men’s Electric Razor, $38.54 8. Panasonic ES8243A Arc4 Electric Razor for Men This four-blade electric shaver cuts whiskers at their base. The blades are positioned at a 30 degree angle, and the head pivots to allow you to achieve a smooth and even shave across every contour of your neck, jawline, and chin. The linear motor, which operates at 13,000 cycles per minute, makes shaving a quick and comfortable experience. This shaver runs at peak capacity until it needs to be recharged, which means you don’t have to worry about this shaver slowing and tugging on your face. Best electric shaver for: wet/ dry shave Panasonic ES8243A Arc4 Electric Razor for Men, $89.99 9. Philips Norelco 1150X/46 Shaver 6100 The head on this shaver pivots and tilts to adjust to the curves of your face. The design minimizes irritation and discomfort. This model works well with shave gels or foams, which can give sensitive skin an extra level of protection. This shaver can be fully charged in one hour, and offers 40-minutes of shave time for every charge. There’s also a three-minute quick charge if your battery runs low before you are able to wrap up. Best electric shaver for: sensitive skin, wet shave, quick charge Philips Norelco 1150X/46 Shaver 6100, $89.95 10. Braun Series 3 ProSkin 3040s Wet&Dry Electric Shaver for Men Here’s another great option for guys who like to skip shaving on the weekends. It has been tested on a 3-day beard, and the results don’t disappoint. This Braun shaver has three pressure-sensitive shaving elements that adjust to conform to your face’s shape. The Micro-comb feature works to capture more hair in every stroke. The two rechargeable NiMH batteries that come with this model can offer 40 minutes of shave time. This shaver has a 60-minute charging time, but there is also a 5-minute quick recharge option. Run this under the faucet for a quick and easy clean up. Best electric shaver for: 3-day beard, wet/ dry shave Braun Series 3 ProSkin 3040s Wet&Dry Electric Shaver for Men, $60.07 REFERENCES Featured photo credit: InfoWire.dk/ Flickr via flickr.com ABOUT LIFEHACKLifehack is about helping you improve your life through efficient and comprehensive learning. By leveraging the vast amount of knowledge available to us, we explore and present a wide variety of content catered to encouraging individual growth and solving problems.Learn more about our mission WHAT’S POPULAR NOW? 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