If you’ve ever worked out on an empty stomach before, you may have felt the benefits of fasted cardio. But what exactly does fasted cardio involve? Is it safe? Is it going to help you burn more fat, more quickly? Let’s take a quick look.
What’s the Theory Behind Fasted Cardio?
Fasted cardio’s main theory is pretty simple. It supposedly starts with Bill Phillips, a bodybuilder who suggests that the body burns fat more efficiently when fasting. This means that you’re going to need to put down that protein bar or pre-workout snack before you hit the treadmill.
Fasting length might vary from person to person. For example, you could try fasted cardio after only three or four hours without food. A good idea could be to start exercising before breakfast, for example.
All in all, enthusiasts state that fasted cardio helps you to bring down your body fat ratio. But does this actually work in practice?
What Are the Benefits of Fasted Cardio?
There’s actually research out there which supports Phillips’ work. One study found, for example, that you could burn up to 20% more fat in a given period in a fasted state than when not fasting. However, general advice states that only experienced gymgoers should really give it a try.
That being said, many people state that results come thick and fast. However, each person’s experience may vary. Further studies, too, show that the more you train while fasted, the higher your endurance levels will rise.
Therefore, you have a great shot at burning fat and building endurance. But are there any downsides?
Are There Any Drawbacks?
Yes. Fasted cardio is unlikely to be a great option for those just starting to exercise properly. It is going to put additional strain on your body, meaning that it will need to derive nutrients and energy from somewhere in your stores.
That, in fact, is a major drawback. Unfortunately, there is never a guarantee that your cardio will draw directly from your belly fat. It might actually cause you muscle straining, for example, if you’re burning off tissue protein. However, this may vary depending on the type of exercise you do. If you’re running a 5K, it’s unlikely your biceps are going to start tearing.
There is also the fact that fasted cardio could burn you out. There’s a definite risk to getting very tired, very quickly. That’s why seasoned gymgoers are likely to benefit the most. Anyone getting into HIIT on day one from a fasted start is going to crash, and hard.
Should I Try Fasted Cardio?
If you are reasonably fit and are just trying to get rid of some stubborn fat, it may be worth a try. However, it will all depend on your proficiency and your diet, too. Your goals and exercises will also make a difference.
If you’re feeling up to the challenge – why not give it a go?
