Fasted Cardio - does it really work?

What is Fasted Cardio?

Fasted cardio is not consuming any food prior to your exercising session (empty stomach). It does indeed help you lose fat at a higher rate during your cardio sessions, however the reasons why it works are a bit complex.

Two reasons fasted cardio is effective:

1) Using fat for fuel. 2) Metabolism and hormones are in the best state for fatty acid mobilization.

After a well-rested sleep, your insulin levels are very low because you have not consumed any food for ~10 hours. Fats are not very good at being mobilized when insulin levels are high and, therefore, on an empty stomach your body is able to release and transport fat for better oxidization. Your blood sugar will also be low in the morning and this is not necessarily a bad thing; low blood sugar forces your body to use fat reserves since there isn't enough glucose to give you power throughout your workout. In addition, growth hormone and insulin are antagonists or, somehow, inversely proportional. When one is low, the other is high and since your insulin levels are low upon waking up, your growth hormone levels are probably higher. This is convenient because growth hormone is highly catabolic to fat cells.

Fasted Cardio and Fat burning:

Fasted cardio also trains your muscles to become natural fat burners. The low glycogen stores and blood sugar levels forces your body to learn how to metabolize fat more efficiently. One of the ways to manipulate your body to stop using glucose for fuel and use fat instead, is through training on an empty stomach.

Note: If your body fat level is high or above the average, any cardiovascular exercise at any time of the day would be just as effective. However, the people who are going to notice the biggest benefits of fasted cardio are those who have normal to below average body fat. If you are suffering because of the lack of energy resulting from fasted cardio, you can better focus on using nutrition for burning that extra fat instead.

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