Cardio While Fasting: The Pros and Cons

Updated: Oct 15, 2019

The human body loses weight when it begins to use the fat cells that are in your body, just after you have exhausted your supply of calories in stomach. Logically, then it makes a bit of sense that if you work on an empty stomach, you can burn more fat immediately, since your body does not have another fuel to work with.

Another thing you should note is that the internal functioning of your body is incredibly complex. As a result, not always fasting cardio is a sure boost to reach your fat burning goals. Experts have mixed opinions about waking up early to get your miles before you've had breakfast in your stomach. While there may be some advantages, there are also some drawbacks.


Advantages of Doing Fasting Cardiovascular Exercises


In general terms, if your schedule available on the day dictates that you have to be in the gym before the sun comes up in order to get a good workout, you may not have much of a choice about running the workout before consuming any food. You may also want to avoid the feeling of your dinner going around in your stomach as you go to your third mile, and you prefer to do exercises without food in your stomach.


It's a free world, and these kinds of decisions are exclusively yours. Even so, it is good to know what is happening in your body when you choose either option. These are the possible risks and benefits of doing cardio fasting.



There is a great potential to burn more fat in the morning


You could say that you have a good chance of burning more fat in the morning, however there is some evidence to support this theory. On the one hand, your cortisol levels are higher in the morning. Cortisol is the hormone that helps metabolize fat into energy.


In short, your body awakens a fat burning machine. In addition, while you are asleep, the body uses the excess carbohydrates that are still in your body, leaving you with very little reserve of them, except the reserves of fat for energy in the morning.



Boosts mental acuity and aids in proper flow of energy


Cardio early in the morning wakes you up, increases your mental acuity, concentration and maintains it throughout the day, releasing endomorphin that can help enhance your mood. It also helps rinse your lymphatic system, ensuring a proper flow of energy.



It Can Be Good For Short Term Objectives


Fasted cardio has been popular among bodybuilders and other people who deal with their physique for competitions. The reason? Fasted cardio can show rapid results on training days by having low levels of glycogen, which is the first source of energy stored in the body.

Unfortunately, this does not work for people who are not on very strict diets with a normal body mass index. Apart from getting your body to have more energy in the morning, pre-breakfast workouts will not show a marked difference from the typical workout you do in the gym for the simple reason that such cardio is not supplemented by a diet adequate to calories that your body needs to be able to lose weight.


Disadvantages of Doing Fasting Cardiovascular Exercises


If cardiovascular exercises are performed in fasting it is also likely to burn more muscle. If you have worked hard to build a good muscle tone and do not want to diminish it for any reason, let me tell you that fasting cardio is not the method for you. Although some studies suggest that you can burn more fat, others do not show any significant difference in fat loss.

In many cases, your body will resort to the use of amino acids to balance the amount of fuel the body needs, the building blocks of protein and what ultimately leads to muscle mass.


In those same studies, which were mentioned above, the researchers found that about 10% more protein was used during fasting cardio workouts, which reduced the amount of muscle mass in general.


You can fight this loss with a little bit of whey protein intake after a workout, but it's not a guarantee that you'll be able to keep all the muscles you've gained with a lot of effort.



Does not Promote Sustained Fat Burning


For most people, the most effective way to make sure your body is burning fat instead of muscle is when you are fasting, through low-intensity exercise, when you can still have a conversation. These types of workouts can usually burn more calories and fat during training than the high intensity alternatives, but will not continue to promote fat burning after your cooling routine.


Studies have shown that high-intensity workouts can be much shorter than low-intensity options, but they can promote double the fat loss over time, since your body continues to burn calories and fat long afterwards that you have left the gym. To get a good result through a high intensity program without burning muscle, you will need some food in your system.



The Best Cardio Tips  


Have you thought about incorporating cardio fasting in your daily training? The idea of oing to the gym to do fasting cardiovascular exercises is that certainly, your body will turn directly to your reserves of body fat for energy instead of using the current glucose in your body as you are doing the exercises before that you have tried some food.


Some people rush to flee from cardio fasting, others enjoy the idea of etting into stored body fat by eliminating it as easily as it is with fasting exercises, and wake up every morning with enthusiasm without ever losing the rhythm or motivation.


Who is right in their beliefs? Is cardio fasting the best form of cardiovascular training you should do? Let's dig a little deeper and discover some things we need to know about fasting cardio training.


What Are The Objectives To Achieve?


First things first, it is necessary to evaluate what your general objectives are. Are you looking to just melt body fat? Are you looking to increase lean muscle mass? Maybe what you want is to increase your athletic performance. Well you must identify what are the main objectives you want to achieve in your body in particular.


When it comes to fat loss, fasting cardio will prove to be advantageous, since it is a fact that it can guide the fat reserves of the body easier to be eliminated when cardio is done on an empty stomach.


However, you should keep in mind that fat loss will always be closely related to your diet. If you enter the gym and burn 300 calories from that cardio fasting and all those 300 calories come from the fat reserves in the buttocks, but then you go and you eat 600 calories more than what you have burned in a period of 24 hours, let me tell you that you will be wasting your time.


While you burn more fat by doing cardio on an empty stomach, this does not necessarily mean that you will see a net loss of fat over time. This will only be reduced to what you do with your diet plan. Some people who are looking to increase lean muscle mass will also use cardio on an empty stomach because they think that by doing so they will be increasing their chances of staying lean as they go about the muscle building process.


Remember that anything that compromises your recovery will jeopardise your ability to increase muscle mass. Considering that cardiovascular training is still the exercise that most intervenes on the burning of fat, especially in a state of fasting, there is really no imperative need to do cardio fasting when the goal is the construction of muscle mass.


If the goal you are looking for is varied, it is possible to consider that you can apply certain adjustments with a specific calorie loss approach where you try to build muscle on certain days of the week and lose fat in others. However, this approach is best left to students at the highest level anyway. For the average person who is trying to build muscle mass it is better to leave the cardio exercises fasting for another time.


The Loss of Muscle Mass with Cardio in Fast


In the discussion of fasting cardio, one question that is often asked, is whether this will promote the loss of lean muscle mass. If you work hard in the gym every day, the last thing you want to do is see that your hard-earned muscles begin to disappear from your body.


The key point here to recognize is that if you are a person who maintains cardio at a moderate intensity, this should not be a major problem with your loss of muscle mass.

It is only when you perform the cardio exercise with a very intense form and in a fasted state where you really have to worry. To add to this, the intense cardio that is done on an empty stomach, is usually a very bad idea anyway, so it is really better to just stay away from this type of exercise.


If you are very concerned about the loss of lean muscle mass, while you are doing cardio fasting, a quick way to remedy the situation is to take between 5 and 10 grams of branched chain amino acids in advance or a spoonful of protein powder. whey.


The Addition of a Fasting Cardio Training Plan


So if you have put on a scale the pros and cons of cardio fasting and have decided that, in fact, you want to add it to your training program plan because of the excess weight you have, then let me tell you that you have chosen well.


First you will have to decide on the frequency with which you will perform cardio in fasting. You can do cardio fasting on a daily basis, as this would be of great help for fat loss.

Make sure you mainly have your diet under control and then direct your attention to the addition of cardio fasting. Secondly, you might consider a good supplement which could be with BCAA or whey protein powder before each fasting cardio session. This will also help you further reduce any possibility of lean muscle mass loss.

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