Sure, philosophers dive deep into life’s biggest questions, like the meaning of existence or whether free will is real. But we fitness pros? We’re out here tackling an even tougher one: is fasted cardio a game-changer or not?
Some swear by it, claiming it burns more fat. Others avoid it like it’s bad news, saying it eats away at muscle. So, who’s right?
The truth, like most things, is somewhere in the middle. Fasted cardio isn’t a magic bullet, but it’s not harmful either. In this blog, we’re laying out the facts so you can decide if it’s something you want to incorporate into your fitness routine.
Behavioral Benefits
Jumpstart Your Day:
One of the great things about fasted cardio is how it sets your day in motion. Hitting a morning session, like a brisk walk or jog, wakes you up and pumps you full of energy. Many who stick to this routine find themselves more active throughout the day, and that can lead to burning more calories overall. Basically, get moving early, and you’re likely to stay motivated all day.
Get Your Day in Order:
Cardio before breakfast can also help structure your day. Waking up early and exercising might improve your time management, helping you stay organized. Plus, starting with a workout often means you’re more mindful of what you eat for the rest of the day, which can help reduce your overall calorie intake. It’s like you’re setting yourself up for a win right out of the gate.
Build Discipline:
Keeping up with a fasted cardio routine is no small feat, but it can pay off big in terms of discipline. The commitment to early workouts can spill over into other aspects of your life, nudging you toward healthier habits overall. You may find yourself making better food choices, too, because you’ll want to match your fitness efforts with smarter eating. All this can add up to better overall health and well-being.
Debunking the Fat-Burning Myth
The Fat-Burning Misconception:
A lot of people think fasted cardio burns more fat since your body taps into fat stores when you haven’t eaten. But here’s the truth: studies show the difference between fasted and fed cardio in terms of fat loss is pretty minor. The real deal when it comes to fat loss? A consistent calorie deficit. So whether you’ve eaten or not before cardio, it’s the number of calories you burn versus consume that makes the difference.
Calories In vs. Calories Out:
To drop fat, you’ve got to be in a calorie deficit—meaning, you burn more calories than you consume. The timing of your cardio, whether fasted or not, doesn’t really matter for fat loss. Focus on balancing your diet with exercise to create and maintain that deficit.
Performance Considerations
The Perks of Fed Cardio:
Some people actually perform better when they’ve had something to eat before their workout. A meal or snack can give you that extra push, which might mean better intensity and performance during your cardio. If you’re tackling high-intensity sessions, fed cardio could be the edge you need to push harder and see better results.
Find What Works for You:
In the end, it all boils down to what feels right for you. Some people thrive on fasted cardio, while others need a bit of fuel to get through their workouts. Experiment with both and see what suits your lifestyle and helps you hit your goals.
Summary
Fasted cardio has its perks, especially when it comes to staying active and sticking to a routine. But when it comes to fat loss, it’s not necessarily better than fed cardio. The real key is a calorie deficit. Choose what fits best into your routine, and you’ll be well on your way to hitting your fitness goals.
