Cardio is a crucial part of any fitness journey, but the question often arises: should you do it fasted or after a meal? The fasted cardio approach, which involves doing cardio first thing in the morning without eating, has been around for decades and often sparks debate. In this article, we break down the science, benefits, and what you should know about fasted cardio.
The Basics of Fasted Cardio
The Idea: Advocates believe that if you exercise before eating, your body taps into stored fat for energy, potentially helping with fat loss. The idea gained popularity with fitness enthusiasts like Bill Phillips, who promoted morning fasted cardio in his bestselling book Body-For-Life back in 1999. The method took off, and countless success stories followed.
The Other Side: Others suggest that doing cardio after a healthy meal boosts metabolism and performance, allowing you to burn more calories throughout the day. So, which approach is best for you? Let’s look at the research and practical applications.
What Does the Research Say?
Studies have shown mixed results regarding the effectiveness of fasted cardio for fat loss. Here are the main takeaways:
Fat Oxidation:
A 2016 study published in the British Journal of Nutrition found that subjects performing fasted cardio burned more fat during the session compared to those who ate beforehand. However, total fat loss over time wasn't significantly higher.
Body Composition:
A 2014 study indicated that body composition improvements (like fat loss and muscle preservation) occurred with both fasted and fed cardio, making it more about preference and consistency.
Appetite Control:
A 2012 study showed that participants who ate before their cardio sessions felt less hungry later in the day, possibly reducing overall calorie intake.
Best Types of Fasted Cardio
Fasted cardio isn’t a one-size-fits-all solution, and some methods are better suited for it than others.
Low-Intensity Steady State (LISS):
For most people, moderate activities like walking, cycling, or using the elliptical are the best forms of fasted cardio. With LISS, you can keep up a steady pace without overexerting yourself.
High-Intensity Interval Training (HIIT):
HIIT while fasted can be more challenging, especially for those looking to preserve muscle. Fasted HIIT may cause performance declines and even muscle loss if done frequently or for long durations.
How to Implement Fasted Cardio
If you’re ready to try fasted cardio, here’s a sample plan you can follow:
Start with Water:
Hydrate with 8–16 ounces of water before you begin. Staying hydrated is key to preventing muscle fatigue and keeping energy levels up.
Choose Your Workout:
Begin with 15 minutes of moderate walking, cycling, or elliptical training. If you’re doing strength training that day, complete your fasted cardio before breakfast and save the weights for later in the day.
Progress Gradually:
Each week, increase your session time by 5 minutes. By week four, aim for a 30-minute session. After a month, assess your progress by tracking changes in your weight, body fat, and overall energy.
Adjust as Needed:
If your body responds well and your results are noticeable, stick with it! If not, consider switching to fed cardio and track your changes over another four-week period.
Is Fasted Cardio Right for You?
Fasted cardio can be a useful tool in your fat loss toolkit, especially if you’re looking to maximize results without extreme measures. But remember, the best cardio routine is the one you can stick with. If fasted cardio makes you feel sluggish or you lose muscle tone, it may not be the right fit. At BIA Athletics, our goal is to help you find what works for your body.
What You Should Know About Fasted Cardio
Science shows that fasted cardio can promote fat oxidation and might be beneficial for certain goals, but it’s not a magic solution. For most people, LISS fasted cardio is a safe and sustainable choice, while HIIT sessions may be better after a balanced meal. If you’re aiming to lose fat and reveal lean muscle, adding fasted cardio could be just what you need to reach the next level.
Ready to try it out? Reach out to BIA Athletics to learn more about how to incorporate fasted cardio into a comprehensive training and nutrition plan that’s customized just for you!
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