For example, one 2013 study published in the British Journal of Nutrition found that subjects who exercised first thing in the morning on an empty stomach burned 20 percent more fat than those who had breakfast first. Another report published in the Strength and Conditioning Journal in 2011 found that your body burns, on average, the same amount of fat whether you eat before or after a workout.
If working out on an empty stomach makes you feel dizzy, nauseous and or lethargic, then forget it!
On the other hand, if you wake up early to workout and just can’t stomach anything beforehand but feel fine, energetic, etc.
You may have already heard that muscle burns more calories than fat, so the more muscle you have, the more calories you burn in a day, even at rest. Please note: This post is not here to tell you how to do these workouts—it would be way too long!
They’re all clients of Canadian trainer Adam Steer, creator of the brand new BW3 Workout System.
The synergy Adam creates with this new approach actually allows you to burn MORE fat than most long boring workouts, with no equipment, and in only 21 minutes a day.
You may find it hard to believe, but you really can strip away bellyfat and build sleek lean muscle with workouts that take LESS than half an hour.
A recent study in the European Journal of Applied Physiology showed that, when it comes to boosting calorie burning, as little as 15 minutes of resistance training did just as good a job as 35 minutes of weight lifting. Luckily, getting your hands on the RIGHT workout plan means you don’t have to sacrifice fat burningefficiency to get short and effective workouts you’ll stick to.
When I first met Adam and heard about his workouts, I thought they’d just be the old fashioned bodyweight stuff I’d seen before.
This is a *FREE* bonus reserved strictly for motivated “fast action” takers who commit to the program TODAY. Not only will you get to experience Adam’s passion and coaching first hand, you’ll be able to ask questions and get live feedback and demonstrations on the spot. With Adam’s BW3 Workout System and it’s companion Carb-Synch Diet, you really CAN eat carbs, train just 21 minutes a day, and STILL torch off 21 lbs of fat.

Here’s to completely changing your body — without sacrificing your time or your favorite foods!
No Excuse Morning Calisthenic WorkoutsStruggling to stick to a routine do to a busy schedule? Another study published in 2010 in the Journal of Physiology found that sweating before eating may help prevent weight gain and maintain insulin sensitivity, especially with a fat-rich diet (subjects were all intentionally fed a high sugar and high fat diet during the study to better demonstrate the positive effects, if any, of working out without eating). Not only that, but they also found that you are also more likely to lose more muscle and experience a drop in the intensity and overall calorie burn of your workout when exercising on an empty stomach. It’s important to blend all three of these things to get the effect in your cells that you want (more use of fat as fuel).
A group of sweaty men and women are walking out of an empty exercise room with huge smiles on their faces. And they stoked their fat burning furnaces for the next 24-38 hours — with only 21 minutes on the mats.
Adam’s new equipment-free workouts make strategic use of the latest advancements in sports science, right alongside some of the world’s oldest and most effective exercises. That’s important, because consistency is the #1 success factor when it comes to long term fatloss.
Adam told me he only wants to work live, directly and personally like this with people who are ready for rapid results and who want to get started right away.
The idea is that exercising without eating anything first forces your body to tap into your fat stores for fuel.
What’s more, another 2002 study found that women who consumed 45 grams of carbohydrates (via a carb-rich drink) prior to working out ended up eating less calories overall for the rest of the day. I, personally, am happiest when I take the Work Out Smarter, Not Harder Approach (which has its basis in my philosophy that Abs are Made in the Kitchen). Once you know what to focus on, then you can learn and decide how to make it happen (or hire a trainer to lead you through it).
HIIT training is especially good for this, and I prefer the lower impact versions of it to protect your joints.

Fueling your muscles with adequate protein assists in their repair and growth, which works synergistically (in the metabolism department) with your newly increased number of mitochondria and more effective nutrient delivery system (increased capillaries). Of course, you need to be strategic overall about what you eat–eat real foods that are high in quality, cut out junk, and eat fewer carbs than the US government recommends. But now you’ve got access to short workouts that actually work, and a strategic diet matched specifically to your training sessions.
You will want to get your heart rate up to at least 65% of maxHR for 30 minutes or more (45-60 minutes is better to get this effect). Assuming you already have a real food balanced diet, just be sure you get enough protein, and then split your workouts between Interval Training and Endurance Training. Similar qualitative and quantitative changes of mitochondrial respiration following strength and endurance training in normoxia and hypoxia in sedentary humans. American Journal of Physiology, 301(4), R1078-R1087.
If you’ve attended one of his live workshops or been in one of his classes, you’ll know what I’m talking about. Endurance training has shown to increase capillary density, and increased capillary density helps deliver oxygen and nutrients to mitochondria to be used. Under the HoodBehavior, Neuroscience & Your Brain What Brain Hacks Can Psychologists Teach Us? In other words, you don’t have to be a hardcore athlete or have the ability to jump around and flip tractor tires. Of course, you can do regular old strength training too, and it will help but it’s not as effective as interval training.

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