Hey, fitness fam! Have you ever debated whether to hit that early morning workout on an empty stomach or after a fuel-up breakfast? Welcome to the world of fasted exercise.
As with all things fitness, the buzz is loud, and the opinions are many. So, let's dive right in and see if fasted cardio deserves a spot in your fitness routine.
What Is Fasted Cardio?
Simply put, fasted cardio is engaging in a cardio session, be it running, cycling, or jumping jacks, without consuming any food for several hours.
Think of it as working out after your body has processed dinner from the previous night, typically after an overnight fast. It's the polar opposite of fed cardio, where you might eat a banana or some yogurt before breaking your cardio workout.
Here's a visual for you: Picture your body as a car. Normally, you'd fill it up with gasoline (carbohydrates) before a long drive. But with fasted cardio, you're essentially saying, "Let’s see how far we can go with whatever's left in the tank."
Now, why would anyone want to do that? Good question.
How Does Fasted Cardio Work?
The logic behind fasted cardio is rooted in how our bodies source energy. When we eat, our body converts those yummy carbs into glycogen, a type of energy reserve stored in the muscles. Think of it as your body's immediate go-to for a quick energy boost.
During a regular workout, our body taps into these glycogen stores and releases glucose. But when you're working out in a fasted state, these reserves are lower, especially if it's been a while since your last meal.
So, your body searches for another energy source: stored fat. The theory goes that in the absence of glycogen, the body will burn body fat for fuel. This phenomenon (known as ketosis) can potentially result in a greater fat loss than eating before exercising.
While the process might sound straightforward, it's a bit like choosing between two roads on a journey. One has familiar scenery and is a tried-and-true path (glycogen burning). The other? It's a bit more unpredictable but could offer a scenic detour that leads to hidden treasures (fat burning).
It will be up to you to weigh the pros and cons of fasted cardio to decide which path is best for you.
What Are the Benefits of Fasted Cardio?
Alright, let's cut to the chase. If you've been in the fitness sphere for even a minute, you'll know there's always a "next big thing" that personal trainers and bodybuilders are raving about.
So, why has fasted cardio made such waves? Let's uncover the benefits that have gotten everyone from morning joggers to gym rats buzzing.
Enhanced Fat Burning
Remember our little chat about how your body switches to burning fat when the glycogen stores start to run low? This metabolic switch (known as fat oxidation) means your body might utilize more stored fat during a fasted workout, which can translate to a slight edge in fat loss.
Of course, this doesn't mean you'll wake up with chiseled abs after one session, but it could result in major body composition changes over time!
Improved Metabolic Adaptations
In simpler terms, this means that your body becomes better at deciding which energy source to use — glycogen or fat.
Naturally, the body is given no choice but to use fat whenever glycogen runs out. However, consistent fasted exercise may help your body to get better at using both in the future.
Increased Insulin Sensitivity
The name might sound technical, but the concept's simple. Insulin helps our cells absorb sugar from the bloodstream. Better sensitivity means our body's more efficient at this process, leading to more stable insulin levels that reduce the risk of blood sugar spikes that can leave you fatigued.
And a bonus? It's been suggested that improved insulin sensitivity could make it easier for our bodies to tap into fat stores. A win-win!
Appetite Control
Some folks find that a morning workout in a fasted state keeps those hunger pangs at bay a bit longer.
So, instead of raiding the fridge post-workout, they can make a calm, deliberate choice. Maybe a delicious, health-conscious meal from My Fit Foods? (See what we did there?)
Convenience
Let's be real. Life's hectic. Sometimes, not needing to plan a pre-workout meal or snack is a pure convenience.
It’s one less thing to think about, especially if you're an early bird trying to fit in a session before the day's chaos kicks in.
Are There Downsides to Fasted Cardio?
Before you jump on the bandwagon (or treadmill), let's weigh up some considerations:
Risk of Muscle Loss
When glycogen is scarce, the body often turns to fat stores as a source of energy. Often, but not always. It’s possible that the body could decide to burn muscle tissue instead of fat.
Doing so could result in a decrease in muscle mass, especially if you’re not getting enough protein in your diet. If you do decide to try fasted cardio exercise to burn more fat, then make sure you’re getting enough protein to prevent this from happening.
Decreased Performance
It's possible that without that pre-workout fuel, you might not be able to push as hard or run as fast. There’s a reason why marathon runners typically load up on carbs. Keeping their bodies in a fed state can help provide consistent energy to fuel their big runs.
If you’re engaging in a low-intensity workout, then you should be fine. However, if you’re trying to set a new personal record, opting for moderate-intensity exercise or high-intensity interval training (HIIT) might be a bit more challenging in a fasted state.
Increased Fatigue
The world of sports nutrition is far from an exact science. While plenty of people can cruise through fasted aerobic exercise without any issues, some folks find they tire out quicker or feel a little lightheadedness when they skip their pre-cardio snack.
It's crucial to listen to your body and ensure you're not pushing into the red zone of exhaustion. If you try out fasted exercise and start feeling more tired than normal during a workout, it might be worth switching back to a pre-workout snack for a more steady state of energy.
May Lead to Overeating
Ironically, while some find appetite control, others might become so ravenous post-exercise that they end up consuming more calories than they burned, potentially offsetting the benefits.
Remember that the key to weight loss is entering a calorie deficit. If you’re finding that fasted exercise only leads to a much larger breakfast afterward, then it’s not worth the trouble, and you should switch back.
Potential Hypoglycemia
Also known as low blood sugar, hypoglycemia can make you feel shaky, dizzy, or even faint. While it's rare, working out on an empty stomach can cause a dip in blood sugar levels for some people. If you’re diabetic or have impaired kidney/liver function, then fasted exercise might not be the right fit for you.
Does Fasted Cardio Lead to Greater Weight Loss?
Here's where the rubber meets the road, folks! The golden question: will fasted cardio help you shed those extra pounds faster?
While there's evidence pointing to the potential benefits of burning more fat during a fasted workout, the overall weight loss equation still comes down to one simple principle: calories in vs. calories out.
Even if you're burning more fat during the workout, if you're chowing down on more calories than you're burning throughout the day, you won't see those scales tip in your favor.
With that said, fasted cardio might help you to burn more stored fat. So, if you’re looking to slim down instead of build muscle, fasted cardio might be the quickest way.
Remember that safety is the most important thing. If you experience any of the issues mentioned earlier, then you should go back to the drawing board and look for other ways to lose weight.
What Are Other Methods To Support Weight Loss?
Fasted cardio is far from the only option for losing weight. Whether you’re engaging in it or not, here are a few more things you can do to support your efforts:
Regular Physical Activity
Beyond the world of fasted or fed cardio, consistent movement is key. Whether you're dancing in your kitchen, engaging in weight training, or simply chasing your dog around the park, staying active helps torch those calories.
Balanced Diet
It’s not just about less food but more about the right food. A diet rich in whole grains, lean proteins, healthy fats, and a rainbow of veggies and fruits can make a world of difference. Oh, and while considering your options, have you peeked at My Fit Foods menu lately? Tasty and healthy — the best of both worlds!
Portion Control
You know what they say — too much of a good thing...! Sometimes, it's not about what you eat but how much. Smaller portions can help you savor and enjoy while keeping the calorie count in check.
Proper Hydration
Water, glorious water! It keeps our metabolism ticking, helps with digestion, and sometimes, that feeling of hunger is just thirst in a sneaky disguise.
Intermittent Fasting
Beyond fasted cardio, there's the broader world of intermittent fasting. Think of it as giving your digestive system a little R&R while potentially aiding in weight loss in a similar way to fasted cardio.
Get Enough Sleep
Never underestimate the power of a good snooze. Proper rest can reset your hunger hormones, making you less likely to reach for that extra cookie.
Avoid Sedentary Behaviors
Even if you're smashing it in the gym, spending the rest of the day glued to the couch or desk isn't ideal. Stand, stretch, dance — just keep that body grooving!
The Takeaway
In the world of fitness, fasted cardio is just one part. While it offers some unique benefits, it's essential to consider the broader picture. A combo of consistent movement, balanced diet, and lifestyle choices will help you shine your brightest.
And hey, if you're ever in a food pickle, looking for a tasty, health-conscious bite, My Fit Foods is always here as a close friend on your weight loss journey. Dive in and savor the flavor!
Sources:
Carbohydrates and Blood Sugar | The Nutrition Source | Harvard T.H. Chan School of Public Health
Ketosis: Definition, Benefits & Side Effects | Cleveland Clinic
Understanding the Factors That Effect Maximal Fat Oxidation | PMC
Insulin Resistance and Diabetes | CDC
Weight Loss vs Fat Loss: 5 Signs You're Losing Muscle | Men’s Health
Why Do Carbs Improve Marathon Runners' Performance? | Live Science
About Author: Mario Mendias
