{"id":2770,"date":"2015-01-28T08:30:57","date_gmt":"2015-01-28T15:30:57","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=2770"},"modified":"2021-01-21T13:37:00","modified_gmt":"2021-01-21T20:37:00","slug":"understanding-fasted-cardio-fat-loss","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/understanding-fasted-cardio-fat-loss\/","title":{"rendered":"Understanding Fasted Cardio and Fat Loss"},"content":{"rendered":"
\n

Does fasted cardio\u00a0help accelerate fat loss?<\/h2>\n<\/blockquote>\n

On paper it makes perfect sense. Food provides fuel for energy. If nothing is available in your stomach, your body must tap into other energy dense storage systems\u2014like fat molecules\u2014to power exercise. So don\u2019t eat, do cardio, and\u00a0watch the scale go in the opposite direction.<\/p>\n

As much as it might make sense, this fitness practice might be more of an illusion than any David Blaine special. And it could also explain why so many people actually struggle to lose weight.<\/p>\n

When you perform high intensity cardio fasted, you break down fat faster than you can use it as energy. This is not a good thing.<\/p><\/blockquote>\n

Understanding why the,\u00a0\u201cfasted cardio is great\u00a0for fat loss\u201d became popular is a matter of separating what science says <\/em>from what it actually means.<\/em><\/p>\n

Fat loss\u2014the type that you can see in the mirror\u2014isn\u2019t a light switch. It\u2019s not a process that flips on and off only when you exercise. It\u2019s a combination of many factors. While not directly harmful, research\u2014both new and old\u2014has made it pretty clear that fasting before exercise isn\u2019t doing anything to make the fat loss system<\/em> more efficient.<\/p>\n

That’s not to say that you can’t do fasted cardio and lose fat. The real question (and what you care about for considerations of time and hunger) is much more basic: is fasted cardio undeniably better for weight loss?<\/p>\n

To fully understand what’s best for your body, it would help to understand how fat loss occurs. It’s best to view this as a complicated process that can be boiled down into 4 general factors:<\/p>\n

Weight\u00a0Loss Factor #1: Calories burned<\/h2>\n

To drop weight you must burn calories. But research in the Strength and Conditioning Journal<\/em> found that fasted cardio does not<\/em> increase lipolysis\u2014the process of burning fat\u2014compared to when you\u2019ve enjoyed a pre-workout meal.<\/p>\n

So while you\u2019re burning calories fasted, the actual process of fat loss is not accelerated if you\u2019re cranking away for 30 to 60 minutes. Not to mention, fat loss is directly linked to workout intensity. When you fast and then try to do a longer workout, the likelihood of you tapping out is increased. Better to eat a little food and push harder, rather than have a sub-par training session.<\/p>\n

Weight\u00a0Loss Factor #2:\u00a0Protein breakdown<\/h2>\n

Remember, this isn\u2019t an attempt to become skinny and drop muscle mass. You want to retain lean mass and drop fat. For that to happen, you want to focus on protein retention and limit protein breakdown. But when you exercise fasted, it can double<\/em> protein breakdown, meaning some of that hard work is eating away at your muscle.<\/p>\n

Weight\u00a0Loss Factor #3:\u00a0Fat breakdown<\/h2>\n

Research shows that if you want to really accelerate the fat burning process with cardio, you need to do it at lower intensity. But it\u2019s not just low intensity\u2014it\u2019s like a crawl through the desert. We\u2019re talking about 2 hours slogging away on a slow walk, and even then it\u2019s limited. And who has 2 hours per day just for cardio?<\/p>\n

You might assume you\u2019ll just do a HIIT workout and bump up the intensity, while cutting down on time. However, when you perform high intensity cardio fasted, you break down fat faster than you can use it as energy. When that happens, sadly, it the fat is shuttled back into your fat cells.<\/p>\n

This is one of the silver bullets to consider as to why fasted cardio might not be the best route.<\/p>\n

Weight\u00a0Loss Factor #4:\u00a0The Afterburn<\/h2>\n

The final consideration\u00a0is EPOC, or exercise post-exercise oxygen consumption. This is what your body keeps burning after you stop training.<\/p>\n

It\u2019s the main reason people cite as a reason for lifting weights; you stop training and your body keeps the \u201cmetabolic furnace\u201d churning.<\/p>\n

This does happen, but eating prior to a workout increases<\/em> your “afterburn” compared to a fasted state.<\/p>\n

The Bottom line<\/h2>\n

You can do fasted cardio, and you might even \u201cfeel\u201d better without food sloshing around in your gut. But doing cardio while fasted will not have undeniable fat loss benefits.<\/p>\n

Does it “work” for some people? Of course.\u00a0But don’t confuse individual situations with scientific realities.\u00a0If anything, fasted cardio is most likely to make\u00a0no difference in your speeding up your body transformation goals.<\/p>\n

READ MORE:\u00a0<\/strong><\/em><\/h3>\n

The Truth About the 7-Minute Workout<\/a><\/p>\n

Is Intermittent Fasting Right for You?<\/a><\/p>\n

Want to Burn More Calories? Add This to Your Fat Loss Plan<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

If you’re doing fasted cardio, there are a few thing you’ll want to know about it’s impact on fat loss. And more importantly, why it might be a big mistake.<\/p>\n","protected":false},"author":4,"featured_media":2781,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[395,407,396,394,711,393],"class_list":["post-2770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-cardio-and-fat-loss","tag-cardio-and-weight-loss","tag-exercise-for-fat-loss","tag-fasted-cardio","tag-fasted-cardio-and-fat-loss","tag-fat-loss-plans","bf-level-all-levels"],"yoast_head":"\nUnderstanding Fasted Cardio and Fat Loss<\/title>\n<meta name=\"description\" content=\"If you're doing fasted cardio, there are a few things you'll want to know about its impact on fat loss. More importantly? 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