Do you like to get up early and hit the gym before work?
Does it wake you up and clear your head ready for the day?
Or is it because you have heard a workout before filling your body with breakfast will be beneficial in helping you reach your fitness goals due to your fasted state?
Before I start you’ll first have to assess your own individual fitness goals – weight loss? Fat loss? Muscle building? Or even sports performance? Depending on your answer will depend on whether fasted cardio is the way forward for you or not.
If your answer is weight or fat loss then keep reading this form of training is ideal and can be beneficial for you – tapping into those fat cells already stored within you adipose tissues before fuelling it for the rest of the day. But the concept of fasted cardio can also be beneficial for those wanting to maintain a low body fat and sculpt muscle – just not on such a regular basis.
But before you get too excited, unfortunately, it isn’t quite that simple. Just because fasted cardio will tap into those already stored fat cells you will still need to keep a clean diet and eat a restricted amount of calories per day to achieve ultimate fat and weight loss goals.
Just because you are burning off the already stored fat does not mean that what you eat after exercising will not then replace what you have worked so hard to burn.
In connection with fasted cardio some will argue it can lead to muscle loss as you are in a fasted state so you may begin to tap into your muscle stores when your glycogen levels have all be consumed. This may be true in some cases if fasted cardio is used at a very high intensity, however, if preformed in a moderate manner no problems should be faced.
So if you have read this and think it fasted cardio is the way forward for you then next you have to decide how often you will incorporate it into your routine.
As the intensity of training is low to moderate then preforming on a daily basis is more than reasonable especially if you goal is weight or fat loss, however, work your way up to this.
Begin with 2- 3 sessions a week and nail your diet then you will feel able to increase your fasted cardio sessions. When you have reached daily fasted cardio sessions you might then want to consider supplementing your diet with a protein powder and BCCA supplements to enhance recovery and reduce the chances of muscle loss due to high cortisol levels and your body being in a catabolic state after intense exercise.