Under a body-building and supplement program I followed a number of years ago (Cybergenics), I learned not to eat at least 12 to 14 hours before my workout under the theory that it would be the food currently in my stomach and circulating through my blood stream that would be burned off first versus the fat stored in my body when I lifted weights. Therefore, if the goal is to burn body fat and replace it with muscle, one should exercise on an empty stomach, according to this program’s theory.

But waiting 12 to 14 hours usually meant having my last meal of the day at 4 pm and then getting up to hit the gym at 6 am. It was a tough regimine to follow, particularly later in the evening or early in the morning when the hunger pangs would start to tug away. But it did produce results and I am considering following it again.

But that was 15 years ago and so much more has been learned in the field of exercise, physical fitness, and diet, I’m wondering if this theory should be updated.

Is working out on an empty stomach (for 12 to 14 hours) the right idea? I’m not suggesting chowing down before hitting the weight room, but others say that small meals spread out through the day is a better way to go. So would a small meal 3 hours before a workout still impede progress even a little in terms of burning fat / building muscle? What are the new guidelines (if any updates on what we knew 15 years ago is warranted)?