Is the fat burning miracle we have been looking for?
Over the years it has been proposed that doing fasted cardio will increase your fat burning potential. It is a useful tool to use if your aim is to get leaner and lose body fat. Let’s look at the research and you might think twice about setting that early alarm for a pre-breakfast jog.
Introduction:
Over the years there has been a lot of debate in the literature and on the subject of fasted cardio and its benefits. It was often said to be the best way to burn fat but is this really the case? Let’s have a look at the evidence.
Cardio Benefits (Fasted or Not): It helps you burn fat and calories for weight loss. It makes your heart strong so that it doesn’t have to work as hard to pump blood. It increases your lung capacity. Also It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer. www.veryfitwell.com
Research against Fasted Cardio:
- Several studies have found no significant changes in body composition. In groups that took part in fasted vs. non fasted cardio for 1 hr steady state cardio provided that both groups maintain a reduction in calorie intake. The takeaway from this study was calorie deficit was the key, not the fasted cardio.
- Research has stated that muscle tissue is more readily broken down than fat in the fasted state. This could have a negative impact on an individual’s overall metabolic rate.
- Other studies have also found that non fasted cardio burned more fat during exercise and the subsequent 24hrs that follows.
Research that has supported fasted cardio with these findings:
- Research has found however if you maintain your calorie intake or where eating high-calorie meals fasted cardio helped maintain body composition compared to non-fasted cardio.
- A study on sedentary individuals found 20% greater increase in fat utilization in individuals doing slow, low-intensity cardio fasted in comparison to non-fasted cardio.
Conclusion:
Where does this leave us? The ability to burn fat comes down to more than just one factor; other considerations need to be taken into account like an individual’s metabolism, nutritional intake and lifestyle factors.
My takeaway is if you are a morning person and you feel fasted cardio sets you up for the day and you feel energized go for it. Whereas if you need the extra hour in bed (sleep is important for fat loss too) and you need a jolt of caffeine in the morning to kick start your day you’re probably not going to benefit from fasted cardio and as the research suggests you’re not missing out on any fat loss secrets.
