Fasted cardio is a training method that consists of performing low to moderate intensity aerobic exercise while fasting. It is thought to increase fat burning and promote weight loss.
When engaging in fasted cardio, the body's glucose reserves become depleted much quicker, and the body resorts to fat as a source of energy. This is similar to the mechanisms of a ketogenic diet.
However, more thorough studies are needed to confirm the possible benefits of fasted cardio, as it is also associated with risks such as hypoglycemia, muscle mass loss and glucose intolerance.
Possible benefits
The possible benefits of fasted cardio include:
- Weight loss, due to increased fat burning
- Preventing diabetes, by helping to control blood sugar levels;
- Increasing muscle mass, as it can stimulate the production of growth hormone (GH).
It is important to emphasize that not everyone will have the same benefits from fasted cardio. Therefore, you are advised to consult a personal trainer to determine a plan that works for you and your goals.
More thorough studies are still needed to determine the health benefits of fasted cardio.
Can fasted cardio help you lose weight?
When done at low to moderate intensity and with the guidance of a personal trainer, fasted cardio can lead to weight loss.
Fasted cardio triggers the body to use fat stores as a source of energy, which can promote fat burning.
However, this type of training is more effective in people who maintain a low-calorie diet and lead an active lifestyle.
How to perform
Fated cardio should be done first thing in the morning, after fasting for 12 to 14 hours. The exercises should be of low to moderate intensity and can include walking, cycling or running.
The recommended duration varies between 10 minutes and 1 hour, as advised by a personal trainer. The duration time can increase over time.
It is important to drink water before, during and after exercise, and to perform it on alternate days.
Resistance exercises, such as weight training and calisthenics, can also be combined with aerobic exercise and done on an empty stomach. This will avoid the loss of muscle mass that can occur with fasted cardio alone, while also increasing lean mass.
What to eat
Before starting your fasted cardio, your last meal should be low in carbohydrates and fats. You can opt for fruit, vegetables, white cheeses, lean meat, and eggs, for example. You are considered to be in a fasting state after 12 hours without any foods.
During the fast, you should not consume any supplements or food. You can drink water, black tea and black coffee (without mikl, sugar or sweeteners).
After your fasted cardio, you should eat within the first 20 to 30 minutes. You should opt for a balanced breakfast made-up of foods like eggs, cheese, yogurt, bread, fruits, seeds, nuts and coffee with milk. Check-out more healthy breakfast ideas to get you started.
Disadvantages of fasted cardio
The disadvantages or risks associated with fasted cardio include:
- Hypoglycemia, which can present with symptoms such as nausea, fainting and dizziness;
- Glucose intolerance;
- Increased free radicals in the body;
- Loss of muscle mass if fasted cardio is done at a high intensity
- Increased cortisol levels, which can promote the accumulation of body fat;
- Decreased performance during exercise.
Furthermore, performing fasted cardio on a daily basis can be inefficient in the long un, as the body may enter a state of energy conservation, which reduces fat burning during exercise.
Contraindications for fasted cardio
Fasted cardio is not recommended with patients with conditions like anemia, diabetes, hypoglycemia, high or low blood pressure or kidney failure.
Fasted cardio i also not recommended for pregnant or breastfeeding women, nor for people with a history of eating disorders like anorexia, binge eating or bulimia.