Fasted Cardio for Weight Loss – Effective or Not?

When it comes to weight loss, the benefits of fasted cardio have become a hotly debated topic.

Fasted cardio involves engaging in cardiovascular exercises, such as running or cycling, on an empty stomach before eating breakfast.

The theory behind fasted cardio is that by exercising in a fasted state, the body will burn fat more efficiently, leading to greater weight loss results.

But what does the research say?

This article digs into research investigating the effects of exercise in the fasted state on muscle biochemistry and metabolism linked to glycemic control and insulin sensitivity and explores whether fasted cardio may be an effective strategy for weight loss.

What is Fasted Cardio?

Fasted cardio involves engaging in cardiovascular exercise on an empty stomach, typically in the morning before eating breakfast.

This means the body has been in a fasted state overnight, and glycogen stores in the liver and muscles may be depleted, leading to greater fat burning during exercise.

There are several types of fasted cardio, including running, cycling, and other forms of aerobic exercise.

The intensity and duration of the exercise will depend on individual fitness levels and goals.

Before engaging in fasted cardio, there are several factors to consider.

First, it’s important to ensure that you’re in good health and have received clearance from a healthcare professional to exercise.

It’s also important to consider whether fasted cardio is appropriate for your fitness level and goals, as it may not suit everyone.

Additionally, it’s important to pay attention to how your body responds to fasted cardio.

Some people may experience fatigue or a lack of energy, while others may find it energizing.

Hydration is also important, especially during fasted-state cardio, as dehydration can lead to negative side effects.

While fasted cardio may have potential benefits for weight loss and fat burning, it’s important to approach it with caution and consideration for individual factors.

Benefits of Fasted Cardio for Weight Loss

Fasted cardio is believed to aid weight loss by allowing the body to burn fat more effectively during exercise.

When the body is in a fasted state, glycogen stores in the liver and muscles may be depleted, leading to an increased reliance on fat as an energy source.

The science behind fasted cardio is based on the concept of lipolysis, which is the breakdown of stored fats in the body into fatty acids and glycerol.

During a fasted state, lipolysis occurs at an improved rate, which can lead to greater fat burning during exercise.

In addition to aiding weight loss through improved fat burning, fasted cardio has several other potential benefits for weight loss. Here are a few of them:

1. Improved Insulin Sensitivity: Fasted cardio has been shown to improve insulin sensitivity, which is the body’s ability to respond to insulin and regulate blood sugar levels. Improved insulin sensitivity can lead to better blood sugar control and potentially lower the risk of developing type 2 diabetes.
2. Increased Fat Oxidation: Fasted cardio can lead to an increase in the oxidation of fatty acids, which means the body is using stored fat as an energy source during exercise. This can lead to greater fat loss over time.
3. Improved Cardiovascular Health: Engaging in cardiovascular exercises, such as fasted cardio, can improve cardiovascular health by increasing heart strength and reducing the risk of cardiovascular disease.

While fasted cardio may have potential benefits for weight loss, it’s important to approach it cautiously and consider individual factors.

It’s also important to combine fasted cardio with a balanced diet and other forms of exercise for maximum health benefits.

Best Fasted Cardio Workouts

Fasted walking is a popular form of fasted cardio because it is simple, effective, and has numerous health benefits.

Along with the benefits of walking for weight loss, fasted walking has other unique health benefits.

It’s a low-intensity exercise that can help improve cardiovascular fitness, maintain a healthy body weight, and reduce stress levels.

Moreover, walking in a fasted state has additional benefits that include:

• Reducing Stress and Helping You Clear Your Mind
• Improving Your Libido
• Strengthening Your Bones
• Improving Cardiovascular Health and Fitness

Fasted walking is particularly effective and one of the best cardio workouts for weight loss because during light physical activity (20-40% of VO2 Max), fatty acids are utilized by the body as the primary fuel source.

This means that walking in a fasted state can lead to increased fat burning and improved fat loss results.

Therefore, based on the research and numerous health benefits, fasted walking can be considered the best form of fasted cardio for fat loss.

It is a low-impact and accessible form of exercise that can be easily incorporated into daily routines to support weight loss and overall health.

Fasted Strength Training Analysis

Research has shown that strength training in a fasted state may have benefits for muscle building and overall health.

According to a study published in the Journal of the International Society of Sports Nutrition, hypertrophic training in a fasted or fed state during Ramadan did not affect body mass and body composition of bodybuilders.

This suggests that fasted workouts may not negatively impact muscle growth or body composition.

Moreover, a study published in The Journal of Physiology found that fasted training is more potent than fed training in facilitating adaptations in muscle, improving whole-body glucose tolerance, and increasing insulin sensitivity during a hyper-caloric fat-rich diet.

While there are concerns about the effects of fasted strength training on muscle gains, the research suggests that it may not hinder gains and could even increase the ability to build muscle.

As a professional basketball player who has done fasted weight training for years, I have found that it works well for me.

Fasted strength training has helped me maintain low body fat while consistently putting on muscle.

One of the benefits of fasted workouts, including strength training, is that they can help increase energy and mental clarity.

However, it’s important to listen to your body and ensure that you are properly fueling and recovering from workouts.

While there is still debate about the benefits of fasted workouts, research suggests that fasted strength training may have benefits for muscle building and overall health.

As with any form of exercise, it’s important to approach fasted strength training with caution and consideration for individual factors.

Negatives of Fasted Cardio

While fasted cardio has several potential benefits for weight loss, there are also some drawbacks to consider:

• Risk of Muscle Breakdown: Engaging in fasted cardio for an extended period without proper nutrition can lead to muscle breakdown. This is because the body may break down muscle tissue for energy when it is in a fasted state for too long. To prevent this, it’s important to refuel properly after fasted cardio.
• Fatigue and Lack of Energy: Working out on an empty stomach can lead to feelings of fatigue and lack of energy, especially during high-intensity exercise. This can lead to a decrease in workout intensity and overall calorie burn.

Can You Drink Tea or Coffee Before Fasted Cardio?

Drinking tea or coffee before fasted cardio is a great way to increase lipolysis without “breaking your fast.”

However, you must drink your tea or coffee without additional sugar, milk, or other sweeteners.

Even bulletproof coffee, which does not contain a significant amount of carbohydrates, can break your fast.

A few of my favorite types of tea to drink while fasting includes:

• Green Tea
• Matcha Tea
• Oolong Tea
• Black Tea
• Yerba Mate Tea

Drinking coffee is healthy for weight loss, and drinking coffee before fasted cardio might be even more valuable because it can induce autophagy, a process where your body removes dead cells and refreshes itself.

If you want to drink coffee before fasted cardio, I suggest Puroast Low Acid Coffee, which I believe is the best coffee for weight loss.

What to Eat After Fasted Cardio

After fasted cardio, it’s important to refuel your body with the proper nutrients to aid in recovery and support overall health.

Here are some tips on what to eat after fasted cardio:

1. Protein: Aim to consume a high-quality source of protein within 30 minutes after your workout to aid in muscle recovery and growth. Good options include eggs, Greek yogurt, protein shakes, and lean meats.
2. Carbohydrates: Consuming carbohydrates immediately after your workout helps replenish glycogen stores and provide energy for future workouts. Healthy carbohydrate sources include fruits, whole grains, and starchy vegetables.
3. Healthy Fats: Consuming healthy fats after fasted cardio can help support overall health and increase satiety. Good options include nuts, seeds, avocado, and olive oil.
4. Hydration: Rehydrating after any workout, including fasted cardio, is important. Aim to consume water or a hydrating drink such as coconut water to replenish fluids lost during exercise.
5. Avoid Overeating: While consuming a large meal after fasted cardio may be tempting, it’s important to listen to your body and avoid overeating. Consuming a moderate-sized meal with balanced protein, carbohydrates, and healthy fats can provide the necessary nutrients for recovery without causing discomfort or overeating.

Refueling your body with the proper nutrients after fasted cardio can aid in muscle recovery, replenish energy stores, and support overall health.

Aim to consume a balance of protein, carbohydrates, and healthy fats while avoiding overeating.

Don’t forget to hydrate to replenish fluids lost during exercise.

How to Incorporate Fasted Cardio into a Weight Loss Program

If you’re interested in incorporating fasted cardio into your weight loss program, here are some tips to consider:

• Best Time to Engage in Fasted Cardio: The best time to engage in fasted cardio is typically in the morning before breakfast. This allows you to maximize the benefits of being in a fasted state while also jumpstarting your metabolism.
• Recommended Duration and Frequency: Engaging in fasted cardio for 30-60 minutes, 2-3 times per week is recommended. This allows you to reap the benefits of fasted cardio while balancing it with other forms of exercise and proper nutrition.

Combining Fasted Cardio & Intermittent Fasting

Intermittent fasting, also known as time-restricted feeding, involves restricting eating to a specific window of hours and fasting during the rest of the day.

When combined with fasted cardio, this approach can lead to greater fat-burning and weight loss.

Research suggests intermittent fasting can have numerous health benefits, including weight loss, improved insulin sensitivity, and reduced risk of chronic diseases such as cardiovascular disease and type 2 diabetes.

A study published in the Journal of Translational Medicine found that an intermittent fasting program, in which all calories are consumed within an 8-hour window each day, in conjunction with resistance training, could improve health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.

This study demonstrated that intermittent fasting makes it possible to lose fat and keep muscle!

When combined with fasted cardio, intermittent fasting can further enhance the benefits of both approaches.

During the fasted state, the body performs a chemical reaction called lipolysis, which leads to an increased rate of fatty acid and glycerol release into the bloodstream.

This, in turn, can lead to greater fat burning during exercise, particularly when engaging in cardiovascular exercise such as running or cycling.

To properly implement intermittent fasting, it is important to eat a regular amount of calories during the feeding window and fast during the rest of the day.

This could involve restricting eating to an 8-hour window and fasting for 16 hours, for example.

It is also important to stay hydrated during the fasting period, particularly when engaging in exercise.

Whether you are new to intermittent fasting and fasted cardio or not, one of the best suggestions I can make for you is to utilize the DoFasting Intermittent Fasting App.

The DoFasting App is great because it helps you monitor your “fasted” and “fed” time, while also helping you develop a personalized approach to intermittent fasting and fasted cardio workouts.

Check it out for yourself:

Concluding Thoughts – Is Fasted Cardio Good for Weight Loss?

Fasted cardio has become increasingly popular as an exercise strategy for weight loss.

While pre-exercise nutrition is important for athletic performance, fasted exercise can promote unique metabolic adaptations and play a role in weight management.

Research suggests that fasted-state exercise increases post-exercise circulating free fatty acids and improves plasma lipid profiles, which can reduce energy intake throughout the day.

Fasted-state exercise has also improved insulin sensitivity in healthy subjects, making it a potential strategy for individuals with type 2 diabetes.

If you’re looking to get the most out of your daily workout, consider scheduling morning workouts before breakfast to maximize fat-burning and weight loss.

However, there are some drawbacks to consider, such as the risk of muscle breakdown and feelings of fatigue, and lack of energy.

To incorporate fasted cardio into a weight loss program, it’s important to choose the best time for engaging in fasted cardio, follow recommended duration and frequency, and consider combining it with other forms of exercise for maximum benefits.

Despite some limitations, incorporating fasted cardio into a balanced exercise and nutrition program can be an effective strategy for weight loss.

So, if you’re looking to maximize the benefits of fasted cardio, consider adding it to your exercise routine and use a tool like the DoFasting App to help plan your intermittent fasting schedule and optimize your fasted cardio workouts.