Does Fasted Cardio Actually Burn More Fat?
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- Опубліковано 25 лис 2021
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I was forwarded this video from TikTok explaining how fasted cardio supposedly burns body fat and consuming foods or drinks that result in an insulin spike will stop fat storage (the original video was much longer, I snipped some pertinent bits to save you time).
It has been a while since I discussed this so thought I would revisit.
It is true, when measuring fatty acid oxidation (consider this the posh term for fat burning, if you want) fasted cardio results in higher levels than fed cardio.
But, this is acute research and often measures fatty acid oxidation during the workout session only, it is dangerous to automatically assume this will result in greater fat loss in the long run. Fuel utilisation naturally fluctuates over the course of the day so getting super excited about what happens in a one hour window is perhaps a bit premature.
For example, carbohydrate containing foods raise insulin levels and theoretically this hinders fat loss, but when looking at long-term data this mechanism doesn't seem to pan out, because many people can lose equal amounts of body fat on high fat diets.
For many years, fasted cardio was believed to be better but this was prior to randomised controlled trials that compared the two head-to-head. Based on the limited data we have available now, fasted cardio doesn't appear to be significantly superior.
So do it if you want, but it might not matter much so it's probably not worth stressing about.
References:
- Body composition changes associated with fasted versus non-fasted aerobic exercise
- Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women.
- Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis.
If you do it consistently in the morning, you will always do it. If you put it off for the afternoon, you won’t always do it. I’m far more consistent in the am. I get up, change into my workout clothes, hop on the airdyne and by the time I’m done, I’m awake, alert and ready for the day.
Excellent point. I’m starting to do my runs fasted in the mornings now first thing. I have a question, do you ever feel more fatigued later in the day because of it? Or do you find once you do eat and hydrate you don’t have any fatigue effect. And do you use any caffeine?
Best exercise is the one you’re consistent with. Whatever works for you!
@@josephjoestar995I do usually feel more tired during the day after a first thing workout but I like that feeling rather than , for me, feeling more sluggish during the day.
Because it "probably" doesn't matter. Enough said
So my question is if you have no food to burn what is the body using for energy then ?
Spot on as always!
Calorie deficit (CICO) rules for fat loss. Track personal macros daily to ensure energy deficit = fat loss. Training and fasting are great tools to help with that.
I fucking love the ending my friend. Cheers ❤🤙🏼
I’d rather do fasted cardio/exercise because I feel better however having done both I’ve notice I perform better in workouts if I’ve eaten. Can lift heavier, run faster, longer, etc. so for me it depends on goals. If I’m trying to make progress in performance eating helps. If I’m trying to exercise first thing before work to feel mentally and physically better during the day, gotta get up and make it happen. (Hope this helps someone)
Same here. I don’t lift in the morning, only cardio and always on empty stomach as I feel better that way
I feel as though a lot of people push what THEY like doing anyway as some silly "fitness hack."
What if you did fasted cardio earlier in the morning and then later on in the day eat before lifting weights?
Imo It depends. For people that's already fit, sure, why would they need to burn more fat ? But for people that's obese or just fatty or skinny fat, it counts a lot, because ofc we don't have the strength yet like fit people do, so eat or fasted doesn't matter, the body will still provide that energy to do what we need to do according to our capability as non fit people, but fasted makes more sense. Why would I want to burn the food I just ate ?
1 gram of fat is 9 cals. I run 5k everyday and I burn more or less 300-400 cals per session, lets take the middle 350 cals, that should equal to 38.8 grams of fat. Doesn't seem like much but running for 4 days a week for a year consistently would burn 8 kg of pure fat. Rinse and repeat as needed depending on anyone's goal how much to lose.
I know that's just a theory but that's just used as a guideline, the actual math won't matter, but the actual result back up the math.
Other than weight, I also like to measure belly size for progress. Doing exercise is really rewarding, food tastes 10x more delicious when we're hungry, and I don't know if it's just me, but I feel happier, I laugh easier when watching movies even for light jokes or things that's usually won't even make me smile.
There is also caloric deficit. But what I find weird is, I was 87kg, now 77kg from caloric deficit only, but after that, no matter how long it took, my weight stayed 77kg and wouldn't go down further. That's why now I run 5k, started this year 2024. Been doing it for 2 months now. The first month I run 85km in total without fasting and my weight stayed 77kg. That's why I'm now doing it fasted and I think it's better than last month. For the first time for a long time sometimes I see my weight at 76 kg, esp after running because I lose lots of water also. Could also be because I gain weight in muscle somewhere, that's why I also measure my belly now instead of just looking at weight alone.
At the end of the day, just do what you feel is right, as long as it has worked for other people, then it could also work for anyone. You will be able to see if it works for you or not after you actually do it.
Fasted cardio doesn’t matter when you are natural (in that case it’s really a matter of calories in, calories out over a longer span of time), but when you start introducing compounds like fat burners (things more potent than just caffeine but potentially also unhealthy), you’re no longer natural in that sense and I think fasted cardio is superior to fed cardio in that case.
I do that but only for the reason I feel better if do my cardio in the morning on empty stomach
It does matter
But what if I'm in keto, I don't eat much carbs, my body will still have to use my fat throughout the day right?
I tried both. I lost a lot of weight doing fasted cardio. Fed I lost weight but no where near as much. But everyone is different.
It doesnt matter... IF YOU SMELL THE❤ ROCK IS COOKING
You're not keeping in mind what type of cardio they might do and what kind of meal plan they are utilizing even if its just an adjustment to their breakfast. Setting these things up around your fasted cardio can make a huge difference.
Citation needed
it's definitely helped me past a plateau but that probably means I just ate too much before lol
There is some research suggesting fasted cardio may help people eat a little bit less over the course of the day, kind of like time-restricted feeding with the first meal being pushed back.
Not necessarily a bad thing at all 🙂
@@BenCarpenter There is a research which shows that the afterburn effect(fat burned during 48h after the training) of non-fasted cardio is higher than the fasted cardio's afterburn effect. The conclusion showd that the difference in total amount of fat burned in a day comparing between fasted cardio and non-fasted cardio is small.
Good videos mate, but it would be cool to hear more positive opinions from you based on your experience. What does work? What can and should you do? What are ways to overcome specific stumbling blocks? I’m sure you have a lot more to offer than just debunking pop-fitness fads.
I like replying to videos I am sent, because I get more of those now than any other questions, haha.
If you have any specific questions on what works, I am happy to consider them for videos. 🙂
@@BenCarpenter Oh I misunderstood what you were doing then. I didn’t realize you were being sent all these videos - I assumed you were just trawling the internet for bad fitness advice :D
@@Archangel76 haha, no. My Instagram following is much bigger than my UA-cam one so I keep getting sent reels and TikToks. The unfortunate spiral effect is now I get sent so fucking many I can’t keep up 😂
@@BenCarpenter ah it all makes sense now :D well, disregard my initial comment brother! I definitely appreciate your no-BS approach to this stuff.
If I can interject, there's a lot more bad info out there than good info. So people like Ben are doing folks a real service, by helping them steer clear of the junk science, flavor of the month "hacks", etc., and helping them see through all the gimmicks to realize that if they want to be fit, they're going to have to put in the work and stop throwing money away on the quick fixes.
Also, by helping people avoid wasting their time and money on things that don't work, he's helping them avoid dropping out of their fitness journey from pure frustration and lack of results.
To me, that _is_ positive in and of itself. 😊
Jag bränner fett lättare när jag går innan frukost.
Oh so he was right though
But your trying to burn fat during that cardio and not really the rest of your day
"Probably" that's not the attitude, we want facts not wishy washy info. Might as well not wipe my bottom after a dump, as it probably doesnt matter!!!
You are looking at this from the wrong direction.
In research, “probably” is smart wording because newer research can always be conducted. At the moment, the evidence shows that fasted cardio makes no significant difference to fat loss.
But, if a newer research study came out showing it was better or worse for certain people under certain conditions, our understanding evolves.
Nice pout
Why the duck face in the beginning 😂