Fasted cardio has gained popularity among fitness enthusiasts who aim to burn body fat more efficiently. The idea behind fasted cardio is simple: exercising on an empty stomach may help the body use stored fat as its primary energy source. Many people include fasted exercise in their morning workout routine, especially those following intermittent fasting. But does it really help with weight loss, and is it suitable for everyone? This blog will explain how fasted cardio works, its potential benefits, and what to consider before trying it.
What is Fasted Cardio?
Fasted cardio refers to performing a cardio session without eating beforehand. This typically means exercising in the morning before breakfast, after an overnight fast. Since the body has not received food for several hours, it enters a fasted state, which is believed to shift energy sources from carbohydrates to stored fat.
How Fasted Cardio Working Out On An Empty Stomach Affects Energy Sources
The body primarily uses carbohydrates and fats for energy. After eating, carbohydrates are broken down into glucose, which fuels workouts. However, when exercising on an empty stomach, glucose levels are lower, and the body may rely more on stored fat for energy. This is why fasted exercise is often linked to fat burning and fat loss.
Does Fasted Cardio Help with Weight Loss?
Weight loss occurs when the body burns more calories than it consumes. Fasted cardio may help enhance fat burning, but overall calorie intake and activity levels still play a significant role. Some research suggests that morning workouts in a fasted state may help support fat loss, but consistency in diet and exercise remains essential for long-term results.
Types of Workouts Suitable for Fasted Cardio
Not all exercises are ideal for fasted cardio. The body’s energy availability is lower, so choosing the right intensity is important. Here are some common options:
Low to Moderate-Intensity Workouts
- Walking – A light morning walk can help the body utilize stored fat while keeping energy demands low.
- Jogging – A steady, moderate-paced run can be manageable without pre-workout fuel.
- Cycling – A casual bike ride can be an effective way to stay active in a fasted state.
- Swimming – A gentle swim can provide a refreshing and effective workout.
High-Intensity Workouts
High-intensity exercise, such as sprinting or interval training, requires quick energy. Some people find these workouts difficult without prior food intake. However, experienced individuals may still perform high-intensity workouts in a fasted state if their bodies are adapted.
Benefits of Fasted Cardio
Fasted cardio is appealing for those aiming to help their bodies burn stored fat. Potential advantages include:
- Helping the body rely on fat for energy – Exercising on an empty stomach may help encourage fat burning.
- Convenience – Skipping a pre-workout meal can save time for those who prefer early morning workouts.
- Aligning with intermittent fasting – Those practicing intermittent fasting often incorporate fasted cardio into their routine.
Things to Consider Before Trying Fasted Cardio
While some people feel great exercising in a fasted state, others may experience discomforts such as dizziness, fatigue, or a drop in workout performance. Here are some factors to keep in mind:
- Listen to your body – If you feel weak or lightheaded, adjusting your routine or eating a small meal may help.
- Stay hydrated – Drinking water before and during your workout can help ease discomforts from dehydration.
- Consider workout duration and intensity – Lower-intensity workouts may be more manageable without food.
- Post-workout nutrition matters – Eating a balanced meal after your cardio session helps the body restore energy levels and support muscle recovery.
Who Should Be Cautious About Fasted Cardio?
Fasted cardio may not be suitable for everyone. Individuals with certain health issues, those who feel extreme fatigue without food, or those with demanding exercise routines may find better results with a pre-workout meal. Experimenting and paying attention to how the body responds is key.
Conclusion
Fasted cardio can be an effective way to help support fat burning and may align well with certain lifestyle choices like intermittent fasting. However, its effectiveness depends on individual factors such as workout intensity, energy levels, and overall diet. Whether it helps with weight loss or not, the key to long-term success is consistency in exercise and balanced nutrition. If trying fasted cardio, paying attention to how the body responds and adjusting as needed will help maintain a sustainable fitness routine.
