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In the quest for weight loss and optimal fitness, fasted cardio is now a hot topic of debate and the hottest weight-loss hack in town. Fitness experts and enthusiasts alike buy the idea of working out on an empty stomach to achieve maximum and are totally smitten by it. It is a topic that has indeed captured and hooked the attention of fitness enthusiasts worldwide. However, is fasted cardio the game-changer it’s made out to be, or is it simply another fitness or weight loss myth?
For a newbie on a fitness trip, you might need clarification about whether it’s best to perform fasted cardio or non-fasted cardio to accelerate weight loss. So if you’re curious whether or not the fasted cardio regimen lives up to its reputation or if it’s just another fleeting trend, you’ve come to the right place.
In this article, we will separate fact from fiction and uncover the truth behind the fasted cardio buzz by peeling away the layers of hype to reveal the real benefits of fasted cardio. This article explores the science behind fasted cardio exercise, highlights its potential benefits, and provides valuable insights to enable you to make more informed decisions about your fitness routine.
Should I run on an empty stomach? Well, you’re about to find out in this article. So lace your shoes and get ready for a journey of discovery that will help you optimize your exercise routines and effectively achieve your fitness goals.
Fasted cardio means performing aerobic exercises in a fasted state or on an empty stomach, typically in the morning before breakfast. That is when your body isn’t digesting any food. In other words, fasted cardio means performing cardiovascular exercises like running, brisk walking, cycling, or lifting on an empty stomach. Fasted cardio in the morning is ideal, but it may also occur later in the day if you observe intermittent fasting.
The underlying idea of fasted cardio is that when there is no readily available carbohydrate from a recent meal, your body will tap into stored fat and use it as its primary energy source during an exercise leading to more significant weight loss.
When exercising in a fasted state, the insulin levels in your body will become low, allowing your body to utilize fat greatly. This is believed to increase the rate your body burns fat and improve metabolic efficiency. Additionally, advocates of fasted cardio believe that it may encourage the body to tap into stubborn fat stores.
Fasted cardio is seen as a better and more efficient way to fast-track weight loss than non-fasted cardio. The concept of fasted cardio sounds very convincing, and many fitness experts follow it. However, fasted cardio is an ongoing debate and needs more scientific evidence to prove its effectiveness.
Although the theory of fasted cardio is still contested, it is up to you to decide whether or not to workout out on an empty stomach. Nevertheless, if you can’t wait to try fasted cardio, you should know its pros and cons.
When done correctly and with consideration for individual strength and circumstances, fasted cardio is generally safe for most people. Fasted cardio is safe when done in moderation and with no existing medical condition. For healthy individuals with no contraindications, fasted cardio may pose no risk. However, fasted cardio is unsafe for pregnant women, very lean individuals, and people struggling with blood pressure and low blood sugar.
The safety and suitability of any workout regimen, including fasted cardio, varies depending on certain factors like personal goals, overall health, and fitness level. Here are a few things to consider to ensure the safety of fasted cardio:
The whole idea of fasted cardio is that, after you fast overnight and perform cardio in the morning, your body will exhaust its primary energy source (glucose) and use stored fat for fuel instead. So, does fasted cardio burn muscle? Well, let’s see what studies say about that.
There is a limited amount of study on the benefits of fasted cardio; therefore, the effectiveness of this approach is questionable. According to a survey, fasted and fed exercises influence exercise metabolism and performance. The study found that fasted cardio increased metabolic performance after a complete workout session and highlighted that a potential benefit of fasted cardio is that it induces metabolic adaptation into peripheral tissues.
Another study concluded that fasted cardio has beneficial effects on body composition as it decreases body fat percentage. However, a study found that bodybuilders who trained in a fasted state did not have different changes in body composition compared to bodybuilders who ate before training.
Another study found that changes in body composition were similar in both individuals that performed fasted cardio and fed exercise. A study also found that bodybuilders who trained in a fasted state did not have different changes in body composition compared to bodybuilders who ate before training. However, the study is limited to young, non-obese women and cannot be used to generalize the entire population.
To this effect, more research is needed to prove the effectiveness of fasted cardio. However, here are some potential benefits of fasted cardio:
Exercising in a fasted state can enhance fat utilization during a workout because the body depletes its carbohydrate reserves/glycogen stores and relies on stored fat for fuel. This accelerates fat burning and aids in weight loss.
Fasted cardio may improve your body’s insulin sensitivity (the ability of the body to regulate and utilize blood sugar) which can help manage diabetes.
This helps in muscle repair and growth. The body’s hormonal response during fasted cardio may support muscle growth and development.
Fasted cardio requires mental focus and discipline. Some people find fasted cardio helpful because it helps them build mental resilience and a strong mindset towards fitness.
Although fasted cardio may have beautiful benefits, it has some potential risks you should know about.
When the body lacks sufficient carbohydrates, the process of gluconeogenesis begins. This is when the body converts protein into fuel, meaning there isn’t enough protein to rebuild muscle.
Fasted cardio increases the risk of muscle breakdown, which is terrible news for those hoping to preserve muscle mass. Consume adequate protein and consider other options like resistance training to minimize this.
When exercising in a fasted state, your body uses limited carbohydrates/glycogen as fuel. As a result, energy levels will decrease, causing fatigue.
You won’t have enough fuel for high performance if you perform moderate, high-intensity, or prolonged workouts like lifting or running while fasting. Therefore, your endurance and strength will reduce, hindering progress in your performance.
Fasted cardio may contribute to muscle breakdown. This will likely occur when you perform prolonged workout sessions with a low-calorie diet. As a preventive measure, have a balanced diet with enough protein to repair muscles and incorporate resistance training.
For individuals with underlying medical conditions like, insulin resistance or diabetes, fasted cardio increases the risk of low blood sugar (hypoglycemia).
When it comes to fitness, you do what works for you. Fated cardio is excellent for the body, as well as non-fasted cardio, and it can help you reach your weight loss and fitness goals. The key to achieving maximum with cardio, fasted or not, is to listen to your body and keep it moderate.
Fitness is a personal journey that should be done with a big smile and boundless positivity. What matters is that you find joy and balance in your approach as you push yourself and embrace the challenges of fasted cardio.
Although research on the effectiveness of fasted cardio may be lacking, fasted cardio works better when you tailor it to your lifestyle, preferences, and fitness goals. So if you’re in good shape, you can give fasted cardio a shot.