Fasted Cardio vs Fed Cardio For Fat Loss
Should cardio be done on an empty stomach for maximum fat loss?
On today’s episode of Live Lean TV, I’m comparing fasted cardio vs fed cardio for fat loss.
In other words, does cardio on an empty stomach burn more fat than fueled cardio?
Welcome to the fifth video in our “Truth About Cardio” series.
This is an often debated question in the fitness industry.
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But first, if these terms are new to you, let me clarify what they mean.
Fasted cardio is simply completing a cardio workout on an empty stomach.
Most people who prefer fasted cardio, typically complete their cardio workouts in the morning, before eating breakfast.
Fed cardio or fueled cardio is completing a cardio workout with food in your stomach.
The most popular rational for doing fasted cardio on an empty stomach goes like this.
Since you are training in a fasted state, the body taps into stored body fat for energy rather than carbohydrates, since short-term glycogen levels are depleted after a night of fasting.
Sounds like it could make sense right?
So which way is better for fat loss?
Well the research on this topic is still limited.
There is no 100% conclusive evidence, that fasted cardio burns more fat during cardio, then if you ate a small meal prior to cardio.
Regardless of which study you look at, both fasted cardio and fed cardio help with fat loss, as long as you are in a calorie deficit.
Based on this, the key is to find out which type of cardio works best for you.
My personal experience with fasted cardio
During my Live Lean journey, my coach always advised me to complete my cardio fasted.
Although for the first few cardio workouts, I felt lethargic, I eventually adapted, and had enough energy to hit my morning cardio workouts hard.
So if you can wake up in the morning, and hit your cardio workout with intensity, on an empty stomach, give it a try and see what results you get.
If you try fasted cardio for 2 weeks, but still feel lethargic, eat a small meal.
Think about it.
If your energy and performance during your cardio workout is better after eating a small meal, you’ll burn more total calories.
Early morning pre workout meal ideas
Try one of these 7 early morning pre workout meal recipes, at least 30 minutes before your cardio workout.
Or at the very least, make a quick protein shake.
Just don’t beat yourself up if you need food before your cardio workout.
On occasion, I used to skip my morning cardio workouts.
The reason?
I thought that if I ate something, I thought the magical fat burning opportunity was ruined.
This is just not true.
The simple answer is this.
Whether it is fasted cardio vs fed cardio, the best way to burn fat with your cardio workouts, is to just do it.
I believe everyone is different.
What works for me may not work for you
If a new 100% conclusive study comes out tomorrow, that says fasted cardio burns more fat than fed cardio, but you just don’t have the energy to do it, eat!
Even if it is not optimal, a workout is better than no workout.
Don’t overanalyze everything to the point of paralyzing yourself into doing nothing.
Experiment, find what works for you, and be consistent with it.
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Lastly, if you find fasted cardio works best for you, but are concerned with muscle breakdown, consider supplementing with a combination of branch chained amino acids (BCAAs) and glutamine.
Although the HIIT cardio workouts typically only last 20 minutes, if muscle breakdown is a concern, these amino acids may help protect and reduce muscle catabolism.
Hopefully this clears up any confusion about which is best: fasted cardio vs fed cardio for fat loss.
Welcome to Live Lean Sprint 2.0!
If you’re looking for the best HIIT cardio, LISS cardio workouts, and the nutrition plan to burn belly fat as fast as possible, go pick up a copy of my brand new Live Lean Sprint 2.0 program.
We’re also hooking up the first 250 people who buy the program with a copy of our brand new TeamLiveLean.com 30 day Fat Melting Power Sets resistance training program.
Thanks for watching and keep Living Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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