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Fasted Cardio: What Is It and Can It Help You Lose Weight?

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Our Summary and Answer:

 

Fasted cardio is an excellent way to get in shape and lose weight by increasing your overall metabolic rate. Even if you aren’t hungry, it’s essential to eat something small before your workout to give your body the nourishment it needs to keep going during the session. If you are new to fasted cardio or have never tried fasted cardio before, start slowing with light jogging until you can handle running on an empty stomach.

 

Losing weight is hard. It takes a lot of dedication and determination to see the results you want, but with these few tricks, you can get there.

 

One way that some people recommend for losing weight is fasting cardio on an empty stomach in the morning before breakfast.

 

This type of exercise burns fat while preserving muscle mass, which is excellent for your body composition!

 

Plus, if you do this in a fasted state, it will also help lower insulin resistance and regulate blood sugar levels, so it’s good for your overall health too!

 

In this article, we’ll look at what fasted cardio is, the benefits of doing it, and some tips that you should follow to make sure you get the most out of your workout.

 

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What Is Fasted Cardio?

Fasted cardio is any workout you do when your stomach is empty, so your body is forced to burn fat for energy instead of receiving a fast burst of fuel from the food you’ve consumed.

 

Food gets broken down into glucose (sugar) when you eat, which raises your blood sugar levels. This rise in blood sugar is suitable for short-term activity because it gives your body an immediate energy source to help you through your workout.

 

However, increasing blood sugar is not good if you are trying to lose weight because it will cause your body to store fat instead of burning it. This is where fasted cardio comes into play!

 

When you eat before a workout, the glucose levels in the blood rise but then drop after about an hour and a half. When you exercise on an empty stomach, your body will first draw upon your carbohydrate stores for fuel.

 

These carbs are stored as glycogen in the liver and muscles. Then, after about 30-90 minutes of cardio, the body turns to its fat store for energy instead. So it is very effective at helping you lose weight when fat is being used as a source of energy instead of carbs.

 

In addition, when you burn up all the glycogen from your muscles, your body pulls from its fat stores for fuel, which promotes faster weight loss through the “afterburn” effect. So to get the most out of fasted cardio, you need to make sure that you are eating at the right time to reach this glycogen depletion state.

 

Benefits of Fasted Cardio

Now that you know what fasted cardio is let’s look at some of the additional benefits of your weight loss journey.

 

#1 - Fasted cardio can help you lose weight

One of the most significant benefits that fasted cardio has over other types of exercise is its ability to help you lose weight. When done correctly, it can be very effective in helping you reach your goals.

 

#2 - Lower the risk of heart disease and diabetes.

In addition to burning fat while preserving muscle mass, fasted cardio can lower insulin resistance and blood sugar levels. This, in turn, can reduce the risk of heart disease and diabetes.

 

#3 - Burn more calories than other types of cardio

Fasted cardio burns a large number of calories during your workout due to glycogen depletion. This depletion forces your body to use fat as an energy source instead, so it will burn more fat than it would during a regular workout session.

 

#4 - Increase energy levels

Fasted cardio can also increase your overall energy levels because it turns to burning fat for fuel instead of carbohydrates, which has been shown to decrease energy over the day.

 

#5 - Burn calories after your workout is complete

Another benefit of fasted cardio is that it increases your post-workout calorie burn, thanks to its ability to push your body into an afterburn state.

 

#6 - Burn fat without losing muscle mass

Fasted cardio allows you to lose weight faster than regular jogging because it does not cause the loss of muscle mass like other types of exercise do.

 

#7 - Reduce body fat percentage

Fasted cardio increases the amount of weight you lose, which can reduce your overall body fat percentage. This can help give you that lean, toned appearance on the outside!

 

10 Tips To Make Fasted Cardio More Effective

While fasted cardio has many benefits to offer, it is essential to keep some key points in mind when you are looking to implement this type of workout into your weight loss plan.

 

#1 - Not for beginners

If you are new to exercising or have never tried fasted cardio before, it is best to start slow. Begin with a regular light jog and then gradually increase your speed, intensity, and time of fasted cardio until you can handle running on an empty stomach.

 

#2 - Don't wait too long after waking up

After waking up, give yourself at least 15 minutes for breakfast so that your body has some energy to burn before beginning exercise. If you wake up early enough, you can have a light snack or food like oatmeal and a small amount of fruit before you start your fasted cardio.

 

#3 - Eat the right foods before exercising

To make sure that you are maximizing your workout, it is essential to eat the right kinds of foods beforehand and during your exercise session. This will ensure that your body has enough energy to complete both your workout and fat burn.

 

#4 - Drink water

Drink plenty of water before, during, and after your fasted cardio to replace what you have lost during your exercise session. This will also help reduce any light-headedness that you might feel while exercising without food in your stomach.

 

#5 - Focus on intensity

Since you will likely be working out on an empty stomach, increasing your intensity and putting all your energy into your workout is essential. This will ensure that you can get the most out of fasted cardio. If you feel like you can’t go any further at the end of a session, try repeating your workout another time that day or the next.

 

#6 - Consume caffeine before exercising

One way to ensure that you have enough energy to complete a fasted cardio session is by consuming a small amount of caffeine beforehand. Caffeine is a stimulant and can help you feel more alert and focused while working out on an empty stomach.

 

#7 - Perform other types of cardio

It is essential to get in some form of exercise other than fasted cardio to make sure that you are hitting all areas of your body and giving it a well-balanced workout. For example, try jogging in the morning, in the afternoon, and at night for a full day’s worth of exercise.

 

#8 - Get plenty of sleep!

It is vital to get at least eight hours of sleep every night to ensure that your body has the energy it needs for all types of exercise throughout the day. This will improve your overall workout and fat-burning capabilities!

 

#9 - Try different exercises

No matter what workout you are performing, it is essential to vary your exercises to work for different muscle groups. This will also help ensure that you are getting a full-body workout each time!

 

#10 - Don't eat after your workout

Exercise on an empty stomach and then wait at least one hour before eating anything for the best results. This will allow the energy you just consumed to be used for exercise instead of being stored as fat.

 

Downsides of Fasted Cardio

Now that you know what fasted cardio is and how to perform it, you probably wonder if this exercise method is suitable for you.

While there are many benefits to fasted cardio, it is also essential to be aware of its downsides to decide whether or not this type of workout is the best fit for your weight loss plan!

 

#1 - Fasted cardio can be hard to schedule

Fasted cardio must be scheduled when you have no other commitments since you will need the entire day to complete your workout and wait for it to affect your body before eating anything. If you are not able or willing to commit a full day, this type of exercise may not be for you.

 

#2 - It may cause a drop in energy

While fasted cardio will give you a boost of energy initially, your body may eventually become accustomed to it, and this boost will drop off. In addition, if you continue with fasted cardio over a long period without breaks, your energy levels could begin to suffer during workouts. This can make fasted cardio more of a hassle than it is worth!

 

#3 - You might feel even hungrier after your session.

Since your body is not getting any energy from food, you may find yourself feeling much hungrier than usual after a fasted cardio workout. To avoid overeating and sabotaging all of your hard work, be sure to stick to a healthy meal plan and try to eat as soon as you feel hungry.

 

#4 - Fasted cardio is not for everyone

Not everybody responds well to fasted cardio, and some people may experience adverse side effects such as nausea or fatigue. If this sounds like you, changing up your workout routine to include other types of cardio may be a better option.

 

#5 - You might have a hard time sleeping

If you workout during the day and then eat a large meal shortly before going to bed, you may find it difficult to fall asleep due to a full stomach. Try eating dinner earlier in the evening if this sounds like something that could disrupt your sleep schedule.

 

#6 - Fasted cardio is not for weightlifters

Since fasted cardio requires a full day of rest after your workout, it is not appropriate for people trying to gain muscle through strength training. In addition, weightlifting on an empty stomach may cause fatigue or loss of energy during workouts, hindering muscle growth. Fasted cardio can be done occasionally, but it may not be the best option if you are trying to bulk up.

 

Frequently Asked Questions

Does morning fasted cardio work?

If you are considering trying fasted cardio, you may be wondering if it works and whether there is a particular time of day that is best for this type of workout.

 

The truth is that fasted cardio can work for weight loss regardless of when it is performed! Although many people find that they have more energy for a fasted cardio session in the morning, others may prefer to work out at night. If you are burning calories during your workout, it does not matter what time of day or type of exercise you choose to do!

 

Does fasted cardio actually work?

As you can see, fasted cardio is a great way to burn calories, improve endurance, and develop lean muscles. This exercise will work for weight loss, but some people may find it more helpful than others. If you are considering trying fasted cardio yourself, be sure to adjust your diet accordingly so that you are still getting all the vitamins and nutrients that your body needs to stay healthy!

 

Is 20 minutes of fasted cardio enough?

Twenty minutes of fasted cardio may not be enough for some people, but it is the optimal amount of exercise for others. People who are brand new to fasted cardio may want to start with 10 minutes of this type of exercise each day and then increase the duration if they feel comfortable doing so. It all comes down to what you feel capable of regularly doing!

 

What type of cardio burns the most calories?

You are probably wondering what type of cardio is best for weight loss. If you are trying to maximize your calorie burn during exercise, consider incorporating fasted cardio and resistance training into your workout routine! Of course, there is nothing wrong with a combination of fasted and fed cardio as well as weightlifting.

 

What about post-workout cardio?

Some people like to perform fasted cardio immediately after they wake up in the morning. Many different opinions on this topic, but some experts claim that immediate post-workout exercise can be counterproductive, preventing your body from entering its fasting state. As with other types of fasted cardio, you will get the most out of this type of workout by drinking plenty of water and making sure that you eat a healthy breakfast afterward.

 

Final Thoughts

Fasted cardio is a form of exercise that involves performing aerobic exercises on an empty stomach. It’s been proven to help people lose weight and improve their cardiovascular health and endurance.

In this blog post, we’ve discussed what fasted cardio is, its benefits for those who perform it, tips for making this training more effective, and how you can deal with any downsides associated with it.

 

If you’re interested in trying out these techniques or have questions about them, leave us a comment below! We look forward to hearing from you soon!

 

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