Are you running on empty? Published May 9, 2008 By Staff Sgt. Johanna Figueroa-Baiza Interim Fitness Program Manager OSAN AIR BASE, Republic of Korea -- Maintaining a healthy lifestyle and exercising regularly have very many benefits, but those benefits are wasted if you exercise on an empty stomach. You should never hit the gym on an empty tank because your body will begin to break down amino acids from your muscle mass to convert them to glucose for energy. Instead of burning fat, you're in danger of breaking down valuable muscle tissue. Tap into the fat stores by eating something nutritious before you exercise. It's also a good idea to refuel after exercising with a hydrating beverage. Furthermore, during your workout, aim for quality ... not quantity. Strength training gains are specific to muscles used. Don't expect to improve your abdominal core by focusing on working out your quadriceps or triceps. Stretching should follow any workout as it enhances flexibility of each joint you used during exercise. Stretching will improve your blood circulation, agility, posture and will likely decrease how sore you feel after a work-out. In addition, carbohydrates are the primary energy source for all types of exercise, and for living, period. Protein is also needed to build and repair muscle tissues, massive amounts aren't necessary though. Fat is a concentrated source of energy, but you most likely have an adequate amount of stored fat to help fuel exercise. Large amounts of dietary fats aren't needed to enhance performance. And remember, alcohol is a poor fuel for any activity and a source of empty extra calories.