Fasted cardio involves running on an empty stomach or in a “fasted Cardio”, It uses fat as the fuel used for exercise, contributing to quicker weight loss. Research published in the British Journal of Nutrition showed that fasted cardio mobilizes fat in the fed condition more effectively than that. A summary report, however, reveals that there is not a variation between the two states of weight loss or body composition. Scroll down for the benefits of Fasted Cardio.
What Is Fasted Cardio?
Fasted cardio is regarded as a workout without food for at least 6 hours (in a fasted state). In the fasted state, the blood insulin level is low, and the body uses fat from the pre-workout meal rather than glucose as fuel. Therefore, you basically take fasted cardio when you wake up after at least 6 hours of sleep in the morning and do fasted cardio.
Benefits Of Fasted Cardio
- Help you to lose weight.
- When combining with HIIT, it prevents loss of muscle and builds up a lean muscle mass.
- It improves strength and stamina.
- It leads you to a safe lifestyle.
- Provides prolonged results.
These are benefits of fasted cardio
Is Fasted Cardio Good?
Fasted cardio is perfect for losing a few kilos. Fasted cardio follows the Warrior diet theory, which in ancient times had been practiced by warriors. In a fasted state, the warriors will hunt or fight (cardio) and feast on their win/kill after. This diet pattern helped them remain lean, flexible and attentive in shape. In the segment below we’ll look at how fasted cardio can help with weight loss.
How Fasted Cardio Helps To Loss Weight?
The basic human physiological design makes use of fasted cardio. First of all our body uses glucose (sugar) as fuel for exercise. Once this is depleted, glycogen muscle or protein is converted to glucose and used up. Ultimately fat is used up as a source of fuel.
If you exercise in a fasted state, there is no glucose in the body to assist with exercise. So your body gets the energy from either glycogen muscle (glucose stored in your muscles), protein, or fat.
Is Fasted Cardio Causing Muscle Loss?
Yeah, fasted cardio can cause muscle loss. When fasted, the body does not prefer fat, but muscle glycogen or protein (proteins become glucose through a process called gluconeogenesis) for food. Often, you lose the muscle along with the fat if you do cardio, such as running on or walking on the treadmill.
However, there is a way to rapidly burn the exercise, not lose muscle mass. It means knowing how to do the right type of exercise in a fasted state.
What Is The Best Kind Of Fasted Cardio?
HIIT is the best form of fasted cardio. HIIT is a type of exercise, carried out at high intensity for a short period, with an equally spaced resting step.
This means that for 2-4 minutes and then for 30-60 seconds you have to perform high-intensity exercises. You must perform at least two separate workouts, at least 3 sets, and 12 reps, in just 2-4 minutes. HIIT is anaerobic and loses fat even after 2 hours of exercise.
Benefits Of HIIT In Fasted Cardio
HIIT is good because it helps to prevent loss of muscle and to build lean muscle mass. It improves your workout and keeps you healthy and agile. HIIT preparation has other advantages:
- It can increase the sensitivity to insulin.
- You might not feel extremely hungry after exercise.
- It may raise the amount of growth hormone to help lose weight.
- It may increase the amount of fat-burning chemicals, such as catecholamine.
- The metabolic rate can increase for the next 24 hours.
How To Do Fasted Cardio
There are two ways to perform fasted cardio:
- Workout prior to breakfast in the morning.
- In the evening do exercise after fasting for at least 6 hours
But here’s something you need to know–fasting cardio can not achieve the desired results on its own. You should also adopt a balanced diet and lifestyle to lose fat from your arms, thighs, chin, and back.
Dietary Tips For Best Results From A Fasted Cardio
- Expert Consultation – It’s going to help you understand if fasted cardio is really going to suit you and your lifestyle.
- Caffeine – If you’re an advanced fitness stage, drink black coffee as a source of caffeine. This can lead to a higher fat burn. Unless you are susceptible to caffeine, stop it.
- BCAAs – Consume BCAAs containing leucine, isoleucine, and valine (branched-chain amino acids). These are important amino acids that help prevent loss of muscle and muscular development.
- Inform your doctor and trainer – Keep your trainer and dietitian updated on your latest workout routine.
Difference Between Fasted Cardio And Fed Cardio
Fasted cardio works without having a meal in advance after fasting for at least 6 hours or more. After a pre-meal, Fed Cardio is working out. Fasted cardio easily burns fat. Fed Cardio in the form of glucose burn carbs. Cardio fasted and fed can lead to loss of muscle.
Fasted cardio provides the best outcomes for targeting specific stubborn fats. Regular cardio will only help you lose gradually all body fat. You will easily shed fat with fasted cardio (in addition to HIIT). So lose the stubborn fat easily after talking with your trainer.
Also Read: Want To Lose Weight Without Dieting?