What Is Fasted Cardio and Does It Work According to Health Experts?
Fasted cardio refers to a specific cardiovascular exercise regimen performed on an empty stomach without consuming food beforehand. This is known as the 'fasted' state, where your workout takes priority and is typically done in the morning before breakfast or your first meal. According to fitness and wellness experts, the rationale behind this fitness practice is that when an individual exercises or engages in physical activity (regardless of low, moderate, or high-intensity training) on an empty stomach, the prolonged fasting period may lead to greater fat loss. While most fitness professionals support and promote this theory, it remains a controversial and debated topic in the fitness community, requiring more extensive scientific research for conclusive evidence.
Fasted cardio is often touted as an effective strategy for fat loss, but it is important to remember that results can vary from person to person. Some individuals may see a more pronounced effect on fat loss, while others may not experience significant changes. In addition, other factors such as sleep quality, stress levels, and overall fitness routine can influence the effectiveness of fasted cardio. Therefore, it is essential to approach this practice with flexibility and open-mindedness.
Fitness experts generally opine that the idea of fasted cardio is ultimately an individual decision. It depends on whether the concept suits your body type and works for you (promoting healthy weight loss) or if you experience symptoms like fatigue when working out on an empty stomach.
Whether it is a brisk morning walk, a low-impact exercise lasting 30 minutes, or a 30 to 45-minute moderate-intensity workout, such as brisk walking on a treadmill, these activities can count as fasted cardio, depending on your endurance. Running, on the other hand, is a high-impact activity, while jogging is considered a moderate-impact activity. Sports, athletics, and fitness regimens such as strength training and rucking are very high-impact exercises that typically create a higher calorie deficit. Nutritional and fitness experts generally agree that maintaining a natural calorie deficit, combined with a balanced and nutrient-dense diet, can help sustain a healthy weight and optimal fitness.
What Is the Recommended Workout Time and Post-workout Food?
In fasted cardio, shorter workouts can contribute to the recommended weekly exercise regimen for boosting cardiovascular health, which is currently 150 to 300 minutes of moderate-intensity exercise, according to the United States Department of Health and Human Services (HHS).
Protein-rich foods can serve as a post-workout snack or breakfast, which would be the first meal of your day following a fasted cardio workout. The preferred protein sources you can pair with complex carbohydrates, such as healthy whole grains, fresh fruits, or veggies for your first meal of the day, include:
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Eggs.
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Whole wheat or whole grains.
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Oatmeal.
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Plain or Greek yogurt.
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Chicken.
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Salmon.
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Farro.
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Quinoa.
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Organic, unprocessed lean meats.
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Plant proteins or nut milk.
What Are the Roots of Fasted Cardio?
According to the rationale by the revered Phillips, fasted cardio helps reduce blood sugar, regulate insulin levels, and manage glycogen stores in your muscles. In a fasted state, when your body relies on body fat for energy to power your morning workout or exercise, it burns undesirable fat and helps sustain a healthy weight. The concept behind fasted cardio is that when your body stops relying on glycogen stores (which are typically derived from dietary carbohydrates) and instead burns visceral body fat in the fasted state before your first meal, it creates the necessary calorie deficit that supports healthy fat burning and weight loss.
What Is the Contradictory Scientific Evidence Surrounding This?
What does current scientific research suggest regarding the purported benefits of fasted cardio? According to a major scientific review conducted by researchers in an Australian study, which involved five separate subsets with 96 control group participants to measure the efficacy of exercising after an overnight fast, the authors found no significant impact on the body mass of the participants who followed this regimen.
According to the study's authors, fasting can make it more challenging for individuals to complete a full workout compared to when food intake helps them complete their exercise regimen with ease. They also stated that fasted cardio requires more scientific evidence to overcome this drawback.
On the other hand, sports experts suggest that fasted cardio research studies conducted globally have shown that athletes with a higher metabolic rate generally experience significant or measurable weight loss when performing fasted cardio. These studies in athletes support the rationale of fasted cardio, suggesting that burning fat for a calorie deficit takes precedence over using dietary carbohydrates for energy.
Conclusion:
Ultimately, it is important to note that practicing fast cardio requires experimentation, as fitness research provides contradictory advice on the topic. Every individual’s body responds differently to various exercise routines, so finding what works best for you is key. If this regimen helps you healthily lose weight and allows you to sustain that weight without experiencing clinical fatigue, fasted cardio could be a good choice for you.
However, it is essential to listen to your body and make adjustments as needed. Before starting any new exercise regimen, including fasted cardio, it is always a good idea to consult with your physician or fitness professional and coordinate with a nutritionist to guide you in the right direction. A balanced approach, which includes proper nutrition and rest, is crucial for achieving long-term fitness goals safely. Keep in mind that consistency, alongside a well-rounded fitness plan, will yield the best results.
