Is Fasted Cardio a Good Way to Lose Weight?

Is Fasted Cardio a Good Way to Lose Weight?

Oct 14, 2024 mindpump

Sure, philosophers are tasked with answering difficult questions like what is the meaning of life and is freewill a fallacy, but it’s fitness professionals who grapple with the toughest one of them all: is fasted cardio good or bad?

There are enthusiasts who swear by it, claiming that it burns more fat than fed cardio; and there are people who avoid it like black licorice, claiming cardio on an empty stomach burns muscle. So, who should you believe?

Like most things, the answer is somewhere in the middle. It isn’t a miracle cure and it isn’t a detriment.
In this blog, we’ll tell you everything you need to know about fasted cardio so you can decide for yourself if you want to implement it into your exercise routine.

Behavioral Benefits

Kickstarts Your Day: One of the coolest things about fasted cardio is how it can get you moving right from the start. A morning cardio session, like a brisk walk or jog, can wake you up and energize you for the day ahead. People who stick to this routine often find themselves more active throughout the day, which can lead to burning more calories overall. Basically, if you start your day with some exercise, you might just feel more motivated and energetic for the rest of it.

Helps Organize Your Day: Doing cardio before breakfast can also help you get your day in order. The discipline it takes to wake up early and exercise might improve your time management and organizational skills. Plus, starting the day with a workout might make you more mindful of your food choices, potentially leading to healthier eating habits and a decrease in overall calorie intake. It’s like setting a positive tone for the whole day.

Boosts Behavioral Discipline: Sticking to a fasted cardio routine can be a game-changer for developing discipline. Committing to morning workouts might spill over into other areas of your life, encouraging you to adopt healthier habits. For example, you might find yourself making better food choices throughout the day because you want to complement your fitness efforts. The consistency and discipline from fasted cardio can contribute to overall better health and well-being.

Debunking the Fat-Burning Myth

The Fat-Burning Misconception: There’s a common myth that fasted cardio helps burn more fat because your body taps into fat stores when you’re not eating. But, here’s the scoop: research shows the difference in fat loss between fasted and fed cardio is pretty minimal. The real deal with fat loss is maintaining a consistent calorie deficit. So, whether you’re fasting or not before cardio, what really matters is how many calories you’re consuming versus burning throughout the day.

Caloric Deficit is Key: To lose fat effectively, you need to be in a calorie deficit, which means you’re burning more calories than you’re taking in. The timing of your cardio workout, whether fasted or fed, doesn’t have a huge impact on fat loss. The focus should be on creating and sticking to a calorie deficit with a balanced mix of diet and exercise.

Performance Considerations

Fed Cardio’s Potential Perks: For some people, doing cardio after eating might actually lead to better performance. Having a meal or snack before your workout can give you extra energy, which can enhance the quality and intensity of your exercise. If you’re doing high-intensity workouts, fed cardio might be your friend, helping you push harder and get better results.

Find What Works for You: Ultimately, whether you go for fasted or fed cardio should depend on your personal preference and how your body responds. Some people thrive on fasted cardio, while others perform better with a little fuel beforehand. It’s all about experimenting to see what fits your lifestyle and helps you achieve your fitness goals.

Summary

Fasted cardio has its benefits, particularly in boosting your daily activity and helping you stick to a routine. However, it doesn’t necessarily burn more fat than fed cardio. The real key to fat loss is maintaining a calorie deficit. Choose the cardio method that works best for you and fits into your life, and you’ll be on the right track to reaching your fitness goals.