Fasted Cardio – Does Performing Cardio Before Breakfast Help Me Burn More Fat?

Can morning cardio help you lose weight faster?

Could this be the key to a fit body?

On the surface, it seems to make sense. When you work out before breakfast, your body uses stored fat for fuel. Unfortunately, things are a little bit more complicated than that. Fasted cardio can actually do more harm than good.

Debunking the Myth of Fasted Cardio

How many times have you been told that fasted cardio is the secret to fat loss? Go to any gym and you’ll probably hear the same thing. Most trainers still claim that morning cardio is a must for any dieter. According to health experts, this is just a myth. While it’s true that fasted cardio burns slightly more calories, its effects are negligible.

The theory behind this myth is that your body will be more likely to burn stored fat for energy if you do cardio on an empty stomach. However, this concept is somewhat misleading. Some studies indicate that working out in a fasted state can burn up to 20 percent more calories. After you eat, your insulin levels increase. This process suppresses lipid metabolism by as much as 22 percent.

The problem with fasted cardio is that it burns both fat and muscle, leading to catabolism. When you exercise on an empty stomach, your body is forced to use fat and muscle protein for fuel. This means you’ll lose a few pounds in the long run, but at the cost of muscle mass.

The only way to reduce muscle loss when doing fasted cardio is to have a protein shake post workout. Opt for a quick digesting source of protein, such as whey. Drink your shake within 30-45 minutes to fully reap its benefits.

Fasted Cardio and Metabolism

Young woman jogging on the beach

Contrary to popular belief, fasted cardio does not increase metabolism. You will only burn calories during your workout. Researchers have actually found that eating carbs before exercise increases the “afterburn” effect to a higher extent than morning cardio.

Doing cardio on an empty stomach is pretty much useless.

You’ll burn an extra 50-100 calories, but also lose muscle in the process. On top of that, you might not have the energy needed for an intense workout. If you want to lose weight fast, HIIT is your best bet. Unlike fasted cardio, it preserves muscle tissue and accelerates metabolism.

Why HIIT Is Better than Fasted Cardio

High intensity interval training is by far a much better option than morning cardio. After a HIIT session, you’ll keep burning calories for hours. This workout method torches more calories during and after training than any other form of exercise.

HIIT workouts are quick, effective, and fun. A typical session can last as little as four minutes. This training method increases exercise post oxygen consumption, boosts your endurance, and supports cardiovascular health. It’s the quickest way to burn fat and reach your fitness goals. With HIIT, you’ll get better results and cut your workout in half. The best part is that you won’t have to worry about muscle loss.

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