Ask Dr. Adam: What Is Fasted Cardio and Does It Have Any Benefits for Fat Loss?
From anaerobic workouts to isometric finishers, the internet is full of confusing but impressive-sounding gym terms that aren’t always easy to decipher. One you may have come across recently is fasted cardio.
Thanks to the rise of fitness influencers on TikTok, fasted cardio has become a big trend amongst gym-goers; the term has racked up an impressive 55 million views on the platform, after all.
But what exactly is fasted cardio, how does it work, and if your ultimate fitness goal is weight loss, should you be doing it?
Fasted cardio explained
Fasted cardio involves doing cardio exercise on an empty stomach, typically in the morning before eating breakfast. Many people believe it enhances fat burning, but the reality is a bit more nuanced.
The idea behind it is that when you exercise without eating first, your body relies more on stored fat for energy, potentially helping with fat loss.
Does fasted cardio work?
Yes and no. While there are metabolic adaptations associated with ‘training low’ that can improve endurance and increase fat burning, these benefits are more pronounced during low to moderate-intensity cardio exercises. However, it’s important to note that the fat-burning effect of exercise extends beyond the workout itself.
A significant portion of fat burning occurs during the recovery phase after exercise, known as the EPOC effect (excessive post-exercise oxygen consumption). This phenomenon causes your body to continue burning fat to replenish energy stores depleted during exercise, particularly after high-intensity workouts like resistance training.
So, while fasted cardio can enhance the benefits of cardio-based training, it’s essential to remember that other forms of physical activity and exercise also contribute to fat burning. Plus, achieving fat loss ultimately depends on maintaining a calorie or fuel deficit, meaning you consume fewer calories or fuel than you expend.
In this context, it’s crucial to pay attention not only to your exercise routine but also to your overall diet and fueling habits. Overfueling, even if you exercise regularly, can impede your progress toward fat loss. Remember, being mindful of your calorie intake and fueling appropriately is key to achieving your fitness goals – particularly those of weight loss.
