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Breaking News - Why Exercising at This Time of Day is FAR Better than Any Other Time...
Late-breaking
study reveals how to NOT pay dearly for dietary indiscretions... and
slim down, plus improve your insulin sensitivity. The trick? Just do
your workout at this time of day. Add this food, and multiply success
even more. Results so amazing, it's almost criminal...
A new study suggests that exercising in the
morning, before eating, can significantly lessen the ill effects of a
poor holiday diet.
Researchers recruited healthy, active young
men and fed them a bad diet for six weeks. A group of them that
exercised before breakfast gained almost no weight and showed no signs
of insulin resistance. What's more, they burned the fat they were taking
in more efficiently.

According to the New York Times:

    "... [W]orking out
before breakfast directly combated the two most detrimental effects of
eating a high-fat, high-calorie diet. It also helped the men avoid
gaining weight."
How Fasting Forces Your Body to Shed Excess Fat, and Combats Insulin Resistance
   
One of the explanations for how exercising on an empty stomach can
prevent weight gain and insulin resistance despite overindulgence is
that your body's fat burning processes are controlled by your
sympathetic nervous system (SNS), and your SNS is activated by exercise
and lack of food.
    The combination of fasting and exercising maximizes the impact
of cellular factors and catalysts (cyclic AMP and AMP Kinases), which
force the breakdown of fat and glycogen for energy.
    This is why training on an empty stomach will effectively force your body to burn fat.
    It's also important to realize that eating a full meal,
particularly carbohydrates, will inhibit your sympathetic nervous system
and reduce the fat burning effect of your exercise. Instead, eating
lots of carbs activates your parasympathetic nervous system, (which
promotes energy storage—the complete opposite of what you're aiming for.
    This can explain why those who exercised vigorously but ate a
carbohydrate-rich breakfast first still ended up gaining weight, albeit
not as much as those who did not exercise at all.
    More
important, however, is the impact fasting exercise can have on your
insulin regulation. The researchers concluded that those who fasted
before exercise had increased levels of a certain muscle protein that
plays a pivotal role in insulin sensitivity.
    As I've explained in numerous articles, insulin resistance is
the root cause of most chronic disease, making maintaining proper
insulin regulation a primary factor of good health.

    In a nutshell, you do that by:
       1. Exercising regularly
       2. Avoiding sugar/fructose,
and grains (including organic whole grains as they too will quickly
convert to sugar in your body and lead to insulin resistance)
   
Based on the impressive results from the study above, you may also want
to consider exercising prior to having your breakfast to optimize the
beneficial impact of your exercise on your insulin regulation.

Sources:
  New York Times December 15, 2010
  Journal of Physiology Nov 1, 2010;588(Pt 21):4289-302
Related Links:
  What You Eat After Exercise Matters
  Advice for Athletes -- Eat Real Food
  Two Foods You Should Never, Ever Eat After Exercise