She Strengthens

The Truth About Fasted Cardio: Separating Fact from Fiction

What is Fasted Cardio, Anyway?

Fasted cardio, a workout trend that’s gained popularity on social media, involves exercising on an empty stomach. But what does that really mean? Essentially, it’s any high-intensity exercise session that takes place after an extended period without food. This can include activities like running, rowing, biking, or elliptical training, typically done in the morning after an overnight fast.

The Claim: Fasted Cardio Burns More Fat

Proponents of fasted cardio claim that it’s an effective way to burn fat and lose weight. The idea is that, without readily available glycogen stores, your body is forced to rely on stored fat for energy. However, sports nutritionist and certified personal trainer James de Lacey argues that this hypothesis is not supported by solid scientific evidence.

The Science: Fasted Cardio May Not Be as Effective as You Think

While one small study found that fasted cardio increased fat burning, most research suggests that the benefits are negligible. In fact, a review of 46 studies concluded that having a pre-workout snack or meal actually helps people work out harder and longer. De Lacey explains that, without adequate energy stores, your body may break down muscle tissue for energy, which is not ideal.

Some Benefits, But Limited

So, is fasted cardio completely useless? Not quite. It can be beneficial for those who experience discomfort while exercising on a full stomach, and it may also increase muscle glycogen, giving athletes a leaner, more muscular appearance. However, these benefits are limited, and de Lacey advises against fasted cardio if improved performance or strength are your primary goals.

Is Fasted Cardio Safe?

For generally healthy individuals, fasted cardio is relatively safe. However, it carries a higher risk of lightheadedness, dizziness, and dehydration compared to other forms of exercise. Those new to exercise or with underlying health conditions should approach fasted cardio with caution.

What to Eat After Fasted Cardio

If you do choose to try fasted cardio, it’s essential to refuel your body with a balanced meal containing protein, carbohydrates, and healthy fats. Emphasize carbohydrates to replenish glycogen stores and support recovery.

The Bottom Line: More Effective Ways to Lose Fat

Fasted cardio may have a reputation for being a fat-burning powerhouse, but experts say it’s not entirely earned. For sustainable weight loss and improved body composition, focus on lifting heavier weights, getting adequate sleep, eating more protein, and reducing simple carbohydrates. Remember, retaining muscle mass is key to achieving a lean, toned physique.