Fasted Cardio…What is it? Should you Do it?
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The question is almost as old as time for some exercisers looking to shed that stubborn area of fat…”should I consider fasted cardio?” “Should I skip breakfast and go workout?”
We answer what is fasted cardio and does the idea of working out on an empty stomach really help you get results.
Let me first say before you dig deep into the post,
This is a very debated topic, and fasted cardio can be used by advanced exercisers to rotate into their workouts to really get cut and shredded. This takes more time and devotion than we personally are going to do.
This post is written for the average person working out and who has heard that fasted cardio might potentially help them shed more fat.
This is written for people like us who still like the occasional pizza and doughnut and will be perfectly happy with healthy and toned vs cut like a wash board.
Nothing wrong with wash board abs at all, but I wanted to give you a head’s up before going too far into the post if that’s your goal.
What is a fasted workout?
I’d say several of us think that if our belly is growling that we’ve fasted. Well, yes, but no.
You’re hungry no doubt, but a true fasted state comes from hours of not eating & when your insulin levels have lowered and leveled back out from your previous meal.
When we consume food, our insulin levels go up to help us digest. It takes 3 to 6 hours for those levels to go back down.
For this reason, most people find a fasted state easier to achieve first thing in the morning since their last meal was more than likely at least 8 hours earlier at dinner.
So fasted cardio, is working out in this state. Nothing in your tummy and your insulin levels are back down to normal.
Is it good to do cardio in the morning on an empty stomach?
Ah…now THE question of the day…is it good to workout on an empty stomach?
Is a fasted cardio session really worth the starvation?
Well, some of you will say you have no choice but not to eat before your workout because if you do eat, you’ll get sick.
Then we have the other group, that’s just the opposite. If they don’t eat, they will get light headed & sick during the workout.
I know we have both parties here, but to the question: are the morning breakfast skippers going to have better results vs those who feel like they must eat?
Yes but no…
I know not the answer you want to hear. You wanted something definite. I know. I am the same way. That’s why I researched this topic.
Here’s the breakdown real simple:
If you workout sans fuel (not eating before), then you can potentially burn 20% more fat.
How??
Well, our bodies want to use the most readily available energy. If we’ve just eaten, it’ll use that fuel to fuel the workout.
If you’ve not eaten, your body is using your existing fat stores for energy.
Sweet, right!?
Well, as with all good things, there’s always a flip side.
This flip side isn’t bad, but you just need to be aware of them.
1. Not eating before means you may not be able to go as hard as you’d like to go.
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Which is probably not a bad thing because to burn this 20% more, your cardio needs to be slow and steady. If you do a hard core workout, you’ll dip into not only stored fat but also carbs & proteins (muscle mass…not good. You don’t want to burn muscle mass).
2. You may be hungrier through the day. In my research, it was also noted that those who didn’t eat prior to working out, while they burned more during the workout, they had a tendency to want to eat more the rest of the day vs their counterparts who ate prior to working out.
3. A HIIT workout could burn muscle mass. If you do a HIIT workout, you’ll continue to burn calories throughout the day, but HIIT workouts are tough. So you might not have energy for those, plus you risk burning muscle mass at this point.
However!! (they always have a “however”, don’t they?!)
If you drink something like Energize before, you’ll have the energy you need, and if you have your Recover (some BCAA’s) during or right after, you’ll save your muscle mass.
How long should you wait to eat after fasted cardio?
It is recommend that you eat a combo of protein and carbs within 30 mins of your fasted cardio.
The International Society of Sports Medicine recommends consuming .14–.23 grams of protein per pound of bodyweight. That’s 20 grams of protein for a 140-pound woman.
What should I eat after a fasted cardio?
As I mentioned above, you need a good balance of protein and carbs within 30 minutes of completing your fasted cardio session.
We have several favorite breakfast options you might like as well!
Another pro to a fasted cardio session…your body is now primed to take in all the great nutrients you’ll eat with your breakfast.
The carbs and proteins will go exactly where they need to go…your muscles.
If you are pushed for time, and you can’t make a breakfast, you can have a Shakeology. It’s a great combo of protein & carbs. Here are some great recipes for that, too!
Are you screwed if you don’t want to do a fasted cardio session?
No way!!! It’s important to note here, that we are ALL DIFFERENT.
We have to find out what works with OUR BODY.
Some people need their food beforehand to fuel their workout and really push as hard as they want to. Nothing wrong with that at all!!
Plus, the perk of eating beforehand is that you more than likely won’t have as great of an appetite as your friend who skipped breakfast prior to her cardio session.
Our bodies NEED fuel from foods to build and repair, so there’s no con to eating prior to working out!!
Both fasted and non-fasted will see results
Here’s the thing, as long as you’re working out and eating right 80% to 90% of the time, you will see results regardless if your workout session is fasted cardio or not. Period. Doesn’t matter in the overall pic (to those people like us) to your results.
Consistency, balanced diet, positive mindset, and working out are the big secrets to seeing your results.
Need Support?
We know it’s so hard to get in the groove of taking care of yourself…whether you’re eating before the workout or not. If you’d like some support and to join our amazing client-only group, let us know!!
You can find out more info by clicking here, or email us directly at thegirls@soreyfitness.com.
Love you guys!! Thanks for spending some time with us!
