Could the secret to maximising your workout results lie in what you don't eat before exercising? Emerging research suggests that performing cardio on an empty stomach - known as 'fasted cardio' - might be the game-changer your fitness routine needs.
What Exactly is Fasted Cardio?
Fasted cardio involves performing aerobic exercise after an overnight fast, typically first thing in the morning before breakfast. This approach leverages your body's natural metabolic state to potentially enhance fat burning.
The Science Behind the Burn
When you exercise in a fasted state, your body's glycogen stores are depleted from the overnight fast. This forces your system to tap into fat reserves as its primary energy source. Studies indicate this metabolic shift can increase fat oxidation during exercise by up to 20% compared to fed-state workouts.
Key Benefits You Should Know:
- Enhanced Fat Burning: Your body becomes more efficient at using stored fat for energy
- Improved Insulin Sensitivity: Regular fasted cardio can help regulate blood sugar levels
- Metabolic Flexibility: Trains your body to switch between energy sources more effectively
- Time-Efficient: Combines your morning fast with exercise for compounded benefits
Getting Started Safely
While the benefits are compelling, it's crucial to approach fasted cardio sensibly. Begin with moderate-intensity sessions of 20-30 minutes and always stay hydrated. Low-impact activities like brisk walking, cycling or swimming are excellent starting points.
Who Should Proceed With Caution?
Individuals with diabetes, blood sugar issues, or those new to exercise should consult a healthcare professional before attempting fasted cardio. Listen to your body - if you feel dizzy or unwell, break your fast immediately.
Maximising Your Results
For optimal outcomes, combine fasted cardio with a balanced diet and strength training. Remember to break your fast with a protein-rich meal within 60-90 minutes post-workout to support muscle recovery and maintain metabolic health.
While fasted cardio isn't a magic solution, when implemented correctly as part of a comprehensive fitness strategy, it could be the missing piece in your weight loss journey.
