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Benefits Of Fasted Cardio

Fitness enthusiasts have brought out fitness fads that have swept the wise and fanatics off their feet. From exercise routine to dietary supplements, the fitness industry is propelling forward immense support from people belonging to all age groups.

Hence, it is unnecessary to say that people have welcomed fasted cardio as the next big step in the exercise routine. But what does it take to adopt fasted cardio into your diet? Does it have a more significant effect? Can it rise above the myth of being the best cardio exercise in today’s time?

Fasted Cardio

Fasted cardio is cardio or exercises performed in a fasted state. Although this sounds simple, the idea of fasting is the one that complicates stuff. Fasting refers to the state where your stomach is empty. In other words, the body has digested and assimilated the last meals it had. Hence, the best period for fasting is morning, where your body has been without food for roughly eight to twelve hours. The period is essential. Your body requires approximately eight to twelve hours to absorb the food completely. But then, it also depends on what and how much you ate last. The idea is to cease the incoming energy to fuel your consequent loss.

The Fat-Burning Idea!

When you burn more energy than what you consume, it leads to burning your fat deposits and losing weight. Thus, when you exercise, your body first burns off available sugar and then feeds off the fats deposited in the body. The fasted cardio skips one step. Therefore, every exercise you perform feeds off energy directly from the reserve as your body is down in sugar levels due to fasting. 

Is The Result Better?

The fasted cardio workout has been a choice preference for many bodybuilders. The idea of burning more fat per exercise has made the workout more appealing. Typically speaking, if your exercise schedule is not intense, yet you want to burn more, fasted cardio may bear larger fruit. That is, the immediate result is more. However, the result observed over time suggests that the fasted workout and the others considerably yield effects of the same magnitude. Moreover, your body may not support an exercise schedule involving high-intense workouts on an empty stomach.

The Cons Of Fasted Cardio

The workout requires you to do the exercise on an empty stomach to burn the reserved energy source in your body. But there are reasons why fitness experts have not promoted this fad to the general public. Some of the notables are:

  1. The reserved fats in the body can burn to supply energy for low-intensity workouts. But for high-intensity training, fats alone may not suffice the energy required. Thus, the body shifts to proteins and carbohydrates to supplement the deficit. 
  2. This implies that the only workout you are capable (and body permits) of doing is the light intensity one. Undoubtedly, they do burn calories which the fasted state enhances. However, the burned calories are equivalent to calories burned in high-intensity workouts. Therefore, HIIT can have a higher and quicker level of fat consumption.
  3. The fat-burning process should continue over the period. A healthy diet and appropriate exercise aim to burn fat over time, however, fasted cardio burns calories only during execution.
  4. Some people are so famished after the exercise that they indulge in a more wholesome meal afterward. But, on the other hand, exercising on an empty stomach increases the appetite pouring water on all your hard work.
  5. There is a reason people say breakfast is the most important meal of the day. However, by inserting cardio into your breakfast plans, many people skip over breakfast to retain the benefits of exercise. However, this has adverse effects on your body, making it lethargic as a result.

So, Who Can Do It?

The cons make sure that the fasted cardio is not the ‘it’s in the fitness regimes. However, it still has benefits when performed appropriately with the right diet. Thus, if you are not a fan of HIIT, check out the fasted cardio to increase the effectiveness of your training.

However, everybody has their preference. How your body reacts and responds to you performing workouts on empty stomachs can only be deduced after trying it out.

Start with including the fasted cardio into your weekly schedule on alternate days. Supplement the nutritional requirement with high energy and low-fat content to keep you going through the day. Measure the effects after three weeks. If you observe some changes and find the exercise routine comfortable in your schedule, you can stick to it.

What If You Are Not A Morning Person?

For your body to reach the level where it starts to feed on the reserves, your stomach should be empty for a minimum of eight hours. This makes the morning time most ideal for the fasted workouts. However, depending on the food you’ve eaten, you can reduce the time to four to six hours. This makes it possible to do the workout during the daytime if you are into intermittent fasting. This also successfully makes you integrate the exercise without having to wake up early morning.


Fasted cardio is not the best kid on the fitness block, but you can derive the similar effects of HIIT without burning out if done right. Hence, if you can manage the cardio with a healthy diet (not skipping breakfast), you may see marginal benefits over a period.


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