Fasted cardio benefits your overall health and well-being. When done in conjunction with a healthy diet, fasted cardio can help accelerate weight loss and improve other health markers. In this blog post, we will discuss the scientific benefits of fasted cardio and how it can help you reach your fitness goals!
What is Cardio?
Cardio is any form of exercise that increases your heart rate. This type of exercise is particularly beneficial for improving overall cardiovascular health. There are many different types of cardio exercises, but some of the most popular include running, cycling, and swimming.
Cardio Vs Aerobic Exercise
Cardiovascular exercise is often confused with aerobic exercise. While both types of exercise are beneficial for your health, they are different. Aerobic exercise is any type of exercise that requires oxygen to fuel the muscles. This type of exercise is typically lower intensity and can be performed for long periods of time. Cardio, on the other hand, is a higher intensity form of exercise that is not as reliant on oxygen to fuel the muscles.
Why Fasted Cardio?
Fasted cardio has become a popular weight-loss strategy in recent years. When done correctly, fasted cardio can help you burn more fat and lose weight faster than traditional forms of cardio. There are many different theories as to why fasted cardio is so effective, but the most likely explanation is that it helps to increase levels of epinephrine (a.k.a adrenaline).
Epinephrine is a hormone that is released during times of stress. It helps to mobilize stored fat and convert it into energy, which can help you lose weight fast. When combined with a healthy diet, fasted cardio can be an extremely effective way to burn fat and lose weight.
What is Fasted Cardio?
Essentially fasted cardio is to exercise before breakfast. In fact, hardcore enthusiasts will consume little more than a cup of black coffee before the workout. This is because the body is in a fasted state and is more likely to burn fat as energy.
Is Fasted Cardio Safe?
Yes, fasted cardio is safe for most people. However, as with any form of exercise, there are some risks involved. If you have any health conditions or are new to exercise, I would recommend speaking with a doctor before starting a fasted cardio routine.
Does Fasted Cardio Help With Weight Loss?
What are the benefits of fasted cardio? When done correctly, fasted cardio can help you burn more fat and lose weight faster than traditional forms of cardio. There are many different theories as to why fasted cardio is so effective, but the most likely explanation is that it, as stated earlier, helps to increase levels of epinephrine (a.k.a adrenaline).
Cardio Curbs Hunger
Cardio can help you lose weight fast and make you feel less hungry. To do fasted cardio, you work out in the morning before breakfast. You don’t eat anything or have any coffee or tea with caffeine before fasted cardio (you can cheat with black coffee or tea). When your body is not eating, it burns more fat to use for energy instead of food. Compounded with the fact that you, for a short time, will not feel immediately hungry post-workout, fasted cardio can help you lose weight at a rapid rate.
Fasted Cardio and Autophagy
Considering that you are likely in a heightened state of autophagy early in the morning, fasted cardio before breakfast is an ideal time to exercise. Autophagy is the body’s process of breaking down and recycling old, damaged cells. This process helps to prevent disease and can improve overall health.
This means that your body is more efficient at breaking down and recycling old, damaged cells. To compound this with fasted exercise can show vastly greater improvements in weight loss.
Should Fasted Cardio Be Done Early In The Morning?
Fasted cardio is the best to do in the morning. Your body is fasted and ready to burn fat. When you do fasted cardio early in the morning, your body is also burning off glycogen stores from the night before. This means that you’re actually starting your workout session with a deficit of energy.
This is beneficial because it will cause your body to burn more fat as fuel during your workout. If you wait until later in the day to do fasted cardio, your body will have already consumed most of its glycogen stores and will not be as efficient at burning fat.
How Much Weight Can I Lose Doing Fasted Cardio?
It’s difficult to estimate how much weight you can lose doing fasted cardio since everyone responds differently and will experience different fasted cardio results. However, if done correctly, no doubt fasted cardio can help you burn more fat and lose weight faster than traditional forms of cardio. Let’s get into some fasted cardio examples:
What Are The Best Fasted Cardio Exercises?
For beginners, low-stress steady-state cardio such as walking is a great way to get started with fasted cardio. Not only is it a low-impact exercise, but also your body will be able to burn more fat as fuel since you are in a fasted state.
If you have a dog, walk him/her! You can burn between 180-220 calories per mile on a brisk walk. You should easily be able to walk 3 miles in one hour. That’s upwards of 600 calories burned before the fork hits your mouth in the morning!
By the way, your dog will love you for it.
If you’re looking for something a little more challenging, running/jogging is a great way to do fasted cardio. Like walking, jogging correctly is also a low-impact exercise that can help you burn more fat as fuel. However, because running is a higher intensity activity than walking, it may not be suitable for everyone.
In fact, if your running routine is intense, we don’t recommend a fasted state. Your body will be burning off glycogen at a higher rate and you may end up feeling lightheaded or dizzy.
If you’re going to do fasted cardio, we recommend starting with a light jog and gradually increasing the intensity as your body adjusts to the fasted state.
Swimming is another great option for fasted cardio. It’s a low-impact exercise that works both your upper and lower body muscles. And, because water provides resistance, it can help you burn more calories than other forms of cardio such as walking or running.
The best part about swimming is that it’s relatively easy on the joints which makes it a great exercise for people with joint problems. Additionally, because you’re in the water, you won’t get as sweaty which can be a plus if you’re doing fasted cardio first thing in the morning.
Light Weight Lifting
If you’re trying to bulk up, lifting fasted is not recommended. But a well rounded circuit training workout may be a perfect fasted cardio routine for you.
HIIT Fasted (Advanced)
High-Intensity Interval Training (HIIT) is an excellent way to do fasted cardio. HIIT involves doing short bursts of high-intensity exercises followed by brief periods of rest. This type of cardio is excellent for burning fat and preserving muscle mass.
Since HIIT can be a more challenging workout, it’s not recommended for beginners. If you’re new to HIIT, we recommend starting with traditional forms of cardio such as walking or jogging before progressing to fasted HIIT workouts.
How Soon Should I Eat After Fasted Cardio?
It’s important to eat a healthy meal after fasted cardio. This will help replenish your glycogen stores and give you the energy you need to recover from your workout.
A good rule of thumb is to eat not less than 60 minutes after fasted cardio. Drink plenty of water and avoid sugary drinks and processed foods.
What Should I Eat After Fasted Cardio?
The best foods to eat after fasted cardio are those that are high in protein and complex carbohydrates. This combination will help repair your muscles, replenish your glycogen stores, and give you sustained energy throughout the day.
Examples of high-protein foods include:
– dairy products such as milk, cheese, and yogurt
Examples of complex carbohydrates include:
– whole grains such as oats, quinoa, and brown rice
– fruits and vegetables
Fasted cardio has many benefits, the most notable being accelerated weight loss. It’s important to remember that everyone responds differently to fasted exercise so it may take some experimentation to find what works best for you. Start with low-impact exercises like walking or swimming and gradually progress to higher intensity activities like running or HIIT training. And always consult with your doctor before starting a new fitness routine.