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Hi all Im after some advice.
Currently out in afghan and trying to do a bit of training.
Im working 12midday to midnight 7 days a week so have been training after work at about 1 ish.
I have been concentrating on building up a base fitness for running so have been doing an interval program which gets me raising an then lowering the speed. At night I can do this ok, bit of a struggle but ok.
For the past couple of days Ive tried switching my workout to half 9 in the morning and training on an empty stomach as Ive read that its good for fat burning.
Well its not working at all... I can only get 20mins into my run and I have to give up as ive got nothing in the tank and I fell sick????
Is this somthing that will pass or am I better off training after work??
If it makes any difference due to the shift pattern I am only getting two meals a day and my last meal is around 7 at night !!
cheers
Steve
Interval training is very intense. It burns through your carbohydrate stores very quickly... so your body then switches to trying to burn fat for fuel. Fat is a lot less effective as a giver of energy, particularly for intense levels of exercise. So... you feel sick and "empty".
If I were you, I would look to do interval training at a time where you are suitably fueled up and can give it your all (you'll get the most out of it this way). I'd then look to do longer, less intense runs when you can't get any food in beforehand.
I'm sure someone more qualified will come along at some point, but most importantly, do what works for you.
Once fit you'll have gycogen in your muscles and liver for an hour whatever you've eaten. So persist.
it gets easier, you're just not used to it. I have a banana and a cup of tea before my morning swims, that helps.
Keva
Captain, after spending the night fasting you will quickly drain your glcogen stores and then your body will burn muscle (not fat) for fuel.
This is the price you pay for selling your soul. I haven't been on a bike in nearly 3 months...
And you might be quite dehydrated after a sleep ?
Is part of your goal to burn fat? If so starving yourself is counter productive. Do you have access to fruit, meal replacement or even snickers bars? Running on empty sucks!
- Fasted rides to develop fat buring = once per week only from what I've read.
- You're probably better off doing those at zone 2 (low intensity) as intervals are going to be predominantly looking for glycogen for fuel. The higher your heart rate, the more your body switches from fat to glycogen as the fuel source.
- If you do an interval workout with low fuel stores / low blood sugar you won't be firing on all cylinders - workout less effective. If you want to work out first thing I'd wake up and get a gel down you, then consume sports drink during the workout.
Try to get more food down during work time, which I know may be tough. Have some honey before bed.
If you're eating well enough you can do intervals on an empty stomach.
And despite what some posters ^^^ may have read once in a magazine, training hard with depleted glycogen stores can actually enhance performance - google 'low glycogen training'
And obviously MTFU
Just read the op again, any advice I give is on a size, strength and vanity rather than endurance bias. 🙂
thanks for all the replies, just finished work (its 1 oclock in the morning here) and ive just read them all.
my goals are the following.....
lose weight... a lot of it(more long term goal)
pass RAF fitness test(bleep test) this is my short term goal.
Ive been given a remeadial package which is mainly this interval running, its currently not at high speeds, roughly between 7.0kph and 12.5 kph but as im a fat knacker at 18 stone and not done much running since last year im struggling a bit!!!
Im going to stick with one training session a day after work which will be a 30 mins run/ x trainer sesion, either steady state or interval and then a weight session.
I can only manage to get to the mess twice a day due to time constraints, im eating at half 11 in the morning and then between 6 and 8 in the evening. would you suggest a snack around 10 at night to help with my workout??
cheers for all the help!!
stve
I only do a "serious" session once a week in the morning and that can be anything up to 17 miles on a Sunday. I normally have a glass of water and a coffee (usually to erm... wake my tummy up!)
Other than that no food.
I dont suffer from any energy issues. Energy for exercise isn't absorbed from food eaten immediately before but over a longer period.
edit:
would you suggest a snack around 10 at night to help with my workout??
I think it would be good idea given the gap between your evening meal and going to bed to eat. I would certainly not restrict my food intake before going to bed such as a piece of toast or cereal.
It [i]could[/i] be that your problem is not nutrition but the fact that you're overweight and unfit? Just sayin'...
Keep at it, you'll improve.
idave you are totally right !! i am overweight.
how do you explain that i find it easier at night than inthe morning?>