Exposing The Fad - Is Fasted Cardio Better?

I remember back in the day when I used to compete, I would get up at 4.15 am to squeeze in fasted cardio. I didn't realise that getting enough sleep would have helped me more in those final stages.

If you've stepped foot in a gym at all in the past few years, you've probably heard about fasted cardio.

Proponents of the theory claim that when you do your cardio exercises early in the morning before eating anything, your body will burn more fat because it doesn't have any food to use as fuel.

But is this really true? And even if it is, is it worth skipping breakfast for?

Let's take a closer look at fasted cardio and see what the evidence says.

What Is Fasted Cardio?

If you're like most people, the thought of doing cardio first thing in the morning makes you want to crawl back into bed.

But there's a growing trend of people who are willing to sacrifice extra minutes of sleep for the benefits of fasted cardio.

So what is it, and does it really work?

Fasted cardio is simply exercising in a fasted state, meaning that you haven't eaten anything for at least 8 hours.

The theory is that by exercising in a fasted state, your body will be forced to burn stored fat for energy, leading to greater fat loss.

There is some scientific evidence to support this claim, but it's still relatively controversial.

Why? Well, because fasted cardio does, indeed, lead to more fat oxidation (fat burning) during the session...

However, later on, during the day, that same fat oxidation is decreased, creating a net difference of... zero.

So should you give fasted cardio a try? If you're looking to lose weight, and you find it sustainable (can stick to it,) then sure.

But bear in mind, fasted cardio is not superior for fat loss compared to fed cardio.

What this means is that there's no need to go through the hassle of working out on an empty stomach unless you enjoy it!

What Matters For Fat Loss?

When it comes to weight loss, there are a lot of myths and old wives' tales floating around.

One of the most persistent is precisely the idea about fasted cardio.

However, there is no scientific evidence to support this claim.

In fact, what matters most when it comes to losing weight is not the type of cardio you do but rather the balance between calories burned and calories consumed.

If you burn more than you consume, you will lose weight.

This is called "eating in a caloric deficit."

You can create a caloric deficit by reducing your calorie intake, increasing your activity level, or, ideally, a combination of both.

And so, if you're looking to shed some pounds, focus on creating a calorie deficit and forget about fasted cardio altogether - it’s just a hyped-up fad!

Here's my thought process, you can spend an hour burning 500 calories or you can consume 500 calories less.

Honorable Mentions

Have you ever wondered why some people seem to find weight loss so easy while others find it nearly impossible?

While there are many factors that contribute to weight loss, there are a few simple strategies that can make a big difference.

First, including high-protein and fiber-rich foods in your diet can help to regulate hunger and promote feelings of fullness and satiety.

Second, regular exercise helps to boost metabolism and burn calories.

Third, get at least 7+ hours sleep a night

Fourth, aim for at least 2 litres of water a day.

Finally, conscious restraint can help to prevent overeating and unhealthy snacking.

By following these simple tips, you can increase your chances of success when trying to lose weight, again, without doing fasted cardio!

Final Thoughts

If your goal is fat loss, the number one principle it to hit your calorie deficit goals, after all, you cannot out-train a bad diet.

If you need help getting your nutrition on point and are feeling frustrated about making the permanent lifestyle change, then feel free to reach out. Take Mark for example

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“Most people don’t know, but 3 years ago I had hit rock bottom.

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Then I was introduced to a life-changing health and wellness solution. Within 2 weeks my energy was up, I was sleeping great, my strength grew, my mind was positive, I’d lost fat and built muscle. All from the calorie-controlled, nutritionally dense system and I was surprisingly never hungry.

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I know there are many people who are asking, will the system work for me to improve my health in body and mind and I say yes it will for men and women of all ages. It’s a proven system worldwide and is now 19 yrs strong, so it must work to be able to sustain that length of time, changing people's lives.”

If you would like to learn more, book a free 15-minute consultation HERE.