Fasted Cardio: Does It Really Burn More Fat?

Fasted cardio, as the name suggests, involves performing cardiovascular exercise in a fasted state – meaning you haven't eaten for several hours beforehand. This practice has gained popularity among fitness enthusiasts due to the belief that it can be fat burning cardio.

Does it actually work?

The science behind fasted cardio is complex, and the results are not always conclusive. Here's what we know:

• Increased Fat Utilization: When you exercise in a fasted state, your body primarily relies on fat for fuel, as glycogen stores (stored carbohydrates) are depleted. This can lead to a higher proportion of fat being burned during the workout compared to exercising after a meal.

• Hormonal Shifts: Fasted cardio can increase the release of hormones like growth hormone, which may have fat-burning effects.

• Individual Variability: The impact of fasted cardio can vary significantly from person to person. Factors like genetics, fitness level, and exercise intensity all play a role.

  
  

Fasted Cardio Benefits:

• Enhanced Fat Adaptation: Regular fasted cardio may help your body become more efficient at utilizing fat for fuel, which can be beneficial for endurance athletes.

• Improved Insulin Sensitivity: Some studies suggest that fasted cardio can improve insulin sensitivity, which is crucial for regulating blood sugar levels.

• Weight Management: If combined with a healthy diet and overall calorie deficit, fasted cardio may contribute to weight loss.

  
  

Considerations and Cautions:

• Intensity: Moderate-intensity cardio is generally recommended for fasted workouts. High-intensity workouts may lead to fatigue, dizziness, or low blood sugar.

• Individual Tolerance: Some individuals may not tolerate fasted cardio well, experiencing fatigue, dizziness, or difficulty concentrating.

• Listen to Your Body: Pay close attention to how you feel during fasted workouts. If you experience any negative symptoms, stop and refuel.

• Not Suitable for Everyone: Fasted cardio may not be appropriate for everyone, including pregnant women, people with certain medical conditions (such as diabetes), and those with low blood sugar.

  
  

Types of Cardio Suitable for Fasted State:

• Steady-state cardio: Activities like brisk walking, jogging, cycling, and swimming at a moderate pace.

• Low-intensity interval training (LIIT): Short bursts of moderate-intensity exercise interspersed with periods of rest.

  
  

When to Eat After Fasted Cardio:

• Refuel promptly: Consume a balanced meal or snack within 30-60 minutes after your workout to replenish glycogen stores and support muscle recovery.

• Prioritize protein and carbohydrates: Include a source of protein (e.g., eggs, Greek yogurt, protein shake) and carbohydrates (e.g., fruit, whole-grain toast) in your post-workout meal.

  
  

Important Note:

Fasted cardio is just one approach to exercise. It's crucial to find a workout routine that you enjoy and can sustain long-term. If you're considering incorporating fasted cardio into your fitness routine, consult with a healthcare professional or a registered dietitian to determine if it's right for you.