Sports myths (9): should you exercise sober to lose weight? | sports myths


For many people, the corona period was the start of a sportier and healthier life. Others let themselves go a little too much. Sport Vlaanderen and Sporza would like to continue the positive movement trend in the summer as well. In a new summer series, we therefore confirm or disprove some interesting sports myths and theorems.

The lockdown has been over for several months, but some of us are still lugging some excess corona pilots.

One thing is certain: they should actually disappear as quickly as possible, but how?

Is exercise on an empty stomach a good idea or is it dangerous?

Weight loss through a good combination of sports and nutrition

“Some people train on an empty stomach to get better in one endurance sports and not necessarily to lose weight ”, dietitian Stephanie Scheirlynck explains.

“That way they train their bodies better Fat Burning to function. ”

“However, you should not exercise for too long or too intensively on an empty stomach Overexploitation and your body starts to break down. ”

“In addition, you still have to rely on yourself nutrition pay attention when you exercise sober. It is a myth that you can eat everything after a sober training. ”

“To lose weight you need the right nutrition and the right training to combine.”

To lose weight you have to combine the right nutrition and the right training.

Dietitian Stephanie Scheirlynck

“Fasting exercise every now and then ensures a more efficient fat burning”

“When you exercise on an empty stomach, you actually use yourself very quickly sugar stocks ”, adds (sports) doctor Servaas Bingé.

“Then you have to switch to your second energy source, the adipose tissue. It has been scientifically proven that occasional fasting exercise leads to more efficient fat burning. ”

“So training sober will help you lose weight, but at the end of the ride you still have to make sure that you less calories eat you consume. ”

“It is actually not bad to completely strip our body of nutrients for a few hours. It has a positive effect on our mitochondriën, the power plants of our muscle cells. ”

“The more mitochondria, the more efficiently our muscles will contract and the greater our energy levels and endurance. Training sober is said to be the growth of our mitochondria. ”

Build up sober workouts gradually

For marathon runner Koen Naert Training on an empty stomach is not unknown territory: “Although we certainly believe in sober training, I think that every athlete reacts differently to certain stimuli.”

“There are of course many different ways of training sober. As a recreational athlete it is therefore certainly important to know which method you want to use. ”

“It is also important to have this training type gradually and not to start immediately like the top athletes. ”

“An empty stomach is actually not a requirement, you should above all ensure that your glycogen level (your sugar supply) is low ”, cyclist says Tim Declercq (Deceuninck-Quick-Step).

“In this way, the stimuli that arise during your training are passed on more. That can be useful, but also very dangerous if you are not used to it. It is very stressful for the body. ”

“There are also indications that there is more chance of ‘overtraining‘if you often exercise with a low glycogen level. I would pay attention to it and I would certainly build it up gradually if you try it anyway. ”

Tim Declercq

Tim Declercq docking over the cobblestones.

Time for the conclusion:

It is certainly not a good idea to exercise sober over and over again.

In addition, too long or too intensive fasting training can lead to the over-building of your own body. That way you actually do more harm than good.

Scheduling a quiet sober training every now and then certainly doesn’t hurt. It even ensures more efficient fat burning and stimulates the growth of mitochondria in our muscle cells.

Just make sure you build up gradually and keep a close eye on your diet. Ultimately, you still lose the most through a good combination of sports and nutrition.

The “myth” in a nutshell:

  • Exercising too long or too intensively on an empty stomach is overuse.
  • After a fasting workout, you still need to watch your diet.
  • You lose weight through a good combination of sports and nutrition.
  • Occasionally fasting exercise ensures a more efficient fat burning.
  • Fasting exercise promotes the growth of mitochondria, the power plants of our muscle cells.
  • Build up sober training gradually.


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