Is Fasted Cardio the Best Way to Burn Fat?

Lazar Angelov
Lazar Angelov
Fitness Model
fasted cardio

Do you want to lose weight? Should you be exercising on an empty stomach in order to lose weight? A lot of people want to know whether doing their cardio on an empty stomach is the best way to go. The answer is no and yes. The human body processes are complex. If you add in exercise on top, then things can get really even more complicated.

What do professionals have to say about fasted cardio?

According to some studies, fasted cardio in the morning can help you lose up to 20% more body fat. A study that was published on the "British Journal of Nutrition" in the UK showed that people who did cardio on an empty stomach lost 20% more fat than those who had a meal before their cardio workout. Other previous studies also showed the same results.

The reason why this kind of workout works is because when you are fasting overnight (as you sleep) your carbs are conserved, while fat is mobilized in the body. Glucose is also broken down into amino acids while you sleep. Therefore, when you choose to exercise in the morning, your body will use the fat and amino acids that are still mobilized in the body. However, if your main aim is to build muscle, then this wouldn’t be the ideal solution for you. But you can cancel this out by taking whey, which is a protein that is digested fast in the body. You can also take casein together with whey. Casein is digested more slowly, and you should take it after your workout.

The HIIT on Cardio

HIIT on Cardio

It can be indisputably concluded that cardio on an empty stomach can help you burn more fat in your body. Most studies on this kind of exercise focus on finding out how many calories are burned while you’re exercising. However, this can be problematic since the real focus should be on what benefits can be derived from exercising. HIIT burns up more calories than low-intensity cardio. HIIT will help you burn more calories during the course of the day, even when you are not active.

According to research, HIIT exercises can help you lose twice as much fat as you would lose with a low-intensity cardio workout. In addition, HIIT exercises take up far much less time. Low-intensity cardio exercises can help you burn up more calories when you are actually exercising, but in the end, you will end up losing more weight with HIIT exercises. This is because more calories are burned during the course of the day with HIIT. This is a lot more calories than the calories that are burned during the actual exercise. 

So, doing cardio in the morning on an empty stomach should be the least of your worries. If you find this kind of thing interesting, then, by all means, go for it. Just make sure that you take a protein shake before your workout. If your main aim is to build muscle, then make sure to take some proteins, as well as carbs before you start your workout. If you want to minimize carb from your diet, then you don’t have to take the carbs before your workout but you can take them after your workout. All these details will mainly depend on the kind of diet that you are on.

The Stoppani Solution

I do cardio first thing in the morning on an empty stomach. I can recommend this kind of workout for men who have a body fat percentage of less than 10% and women who have a body fat percentage between 12-25%, especially if they have problems with their back and thighs.

With time, I have realized that after you lose most of your body fat, then it becomes easier to get rid of stubborn body fat by doing fasted cardio. This could happen because since there’s no fat to be used by the body, the fat in these stubborn areas will be released as fuel. If you have a body fat of 6-8% as a man or more than 16% as a woman, then HIIT would be your best solution.


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