My Feelings on the Topic
Lately I’ve been getting questions left and right from people wanting to know what the heck fasted cardio is.
In simple forms the basic idea of it is by preforming cardio on an empty stomach, your body will be more likely to use its own fat storage for fuel instead of the food you didn't eat. After reviewing some of the published literature on the topic I was left still looking for more as it seems for every study published that supports fasted cardio there is another peer reviewed study that says it can cause catabolic activity in the body which depending on your method of cardio can result in you burning off your hard earned booty gains. My opinion on the topic have also changed, for months I swore by fasted cardio without fully looking into it.
A recent study published in the British Journal of Nutrition found that participants that were fasted during their morning cardio burned 20% more fat than when they had a meal beforehand in comparison. On the other hand a study done by the Journal of Physiology came to the conclusion that "fasted cardio can have a catabolic effect on muscle. studies show that training in a glycogen-depleted state substantially increases the amount of tissue proteins burned for energy during exercise." This is just an example of the depth of information available when you dig a little deeper into the concepts you hear your favorite youtuber's talking about instead of potentially putting yourself through torture and maybe even moving father way from your goal body by simply taking the word of your favorite YouTuber you are the only guru of you and everyone bodies will react differently, I always listen to my body and go from there. is it worth it to feel like you are passing out on the treadmill? Never, fitness is about building life long habits and finding the best recipe for you, puting yourself through hell isnt going to lead to long term commitment and habit building and will only ever feel like a CHORE. I have no intention of reducing muscle mass BUT I do sometimes like fasted cardio when I have a photo shoot coming up or a special event where I want to look a little-less bloated.
What my pre cardio meal normally looks like
Personally I like to get my cardio out of the way first thing in the morning. I like to have a snack before hand and my actual meal after (I usually dont wake up too hungry). I usually will go with an easy to digest carbohydrate like oatmeal or a whole wheat piece of toast, if I am feeling something lighter I will stick with a fruit such as a banana because first of all I LOVE THEM, also Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.
Should I fast while weightlifting?
Nooooo, please please fuel your body before any intense heavy sessions, when I actually do preform fasted morning cardio it normally lasts about 20-30mintues maximum. As we know, you need a lot more energy when lifting and burn burn a hell of a lot more calories when you are squatting in compassion to the same amount of time on an elliptical. Fueling your body will allow you to maximize productivity levels in the gym which will only result in you reaching your goals QUICKER! Always be sure to listen to your body, feeling too fatigued for fasted cardio? Eat something small, ITS OKAY! Remember the key to being a fit boss babe is loving the journey and accepting the road ahead. Sometimes you’ll wake up at 6am and do fasted cardio and sometime you have waffles... THAT'S OKAY!