Is fasted cardio effective for FAT loss?

kassiebby1124

I've been doing my research on the pros and cons of fasted research. Even bb.com has controversy. One article promotes it, one article doesn't. I don't mind lifting at night but I loathe doing cardio at night, however the dining hall doesn't open until 7 the gym opens at 5:30. Though we are going on winter break soon. But is fasted cardio also a good idea for fat loss? Some say it has completely changed their bodies and some say it did nothing. I can't find any before and after or "results" pictures though.

Thanks!
Kassie (:

Also I'm having trouble getting my diet on track in the dining hall at school because I don't know how the food is prepared. I know we always have salad, but we don't always have "good" proteins (we always have burgers and fried chicken patties but not always grilled/baked chicken or other things like fish, lean meats, etc) and we have a lot of bready/carb-filled dishes and foods. I live in a dorm so I can't cook (I also don't have the money/job to get the groceries) ): Help? I'm getting discouraged.

WalkingAlong

I think the current thinking is it probably doesn't make a huge difference either way, for fat loss. So if you prefer to have something in your stomach, do, if not, don't.

Even though the dining hall isn't open, you should be able to eat before the gym if you want, right? Surely you can keep some simple foods in your dorm room? A box of bars or a jar of peanut butter?

As for dining hall food, if the meats being too fatty is the problem, you can get plenty of protein without eating a lot of meat. Look into the protein content in beans, greens, eggs. You can also just eat smaller portions of the fattier meats and load up with salad and veggies. Does the salad bar have turkey strips or chopped egg?

ndj1979

what is going to matter the most is that you are in a calorie deficit....I never eat before I train or run, but that is because I have no desire to workout on a full stomach..ughhhh...

there has been some research by the IF/lean gains folks that fasted training can speed fat burn, but, as your post indicated, the research on this seems to not be set in stone..

I would say eat in a deficit and train when it makes most sense for you ...

If you want to train fasted, then by all means do so ....

As far as the foods that you have to choose from..try to stay in a deficit and choose what you feel is the best they have ...

remember it really is calories in vs calories out....

cwolfman13

A deficit of energy is a deficit of energy is a deficit of energy is a deficit of energy....

working out fasted or whatever is completely irrelevant...if you're at a deficit of energy your body will oxidize fat for energy regardless and will oxidize the same exact amount of fat over a 24 hour period whether you exercised fasted or on a full stomach.

toddis

I was under the impression the benefit is minimal (~5%) in the studies that said there was any benefit.

kassiebby1124

Alright, thanks everyone. I've managed to maintain a deficit (I finally invested in a food scale, though I can't bring it in the dining hall. Well, I could but I look stupid. So I use it to weigh my snacks). But I also take a week off from tracking and eat what I feel like and attempted to hit a deficit that way. It's been working so far.

kassiebby1124

I was under the impression the benefit is minimal (~5%) in the studies that said there was any benefit.

See something I read said a 20% increase in fat burn

WalkingAlong

I was under the impression the benefit is minimal (~5%) in the studies that said there was any benefit.

See something I read said a 20% increase in fat burn

I think that's been debunked. Did you see it in Body for Life? I think that's where I first saw it. He later recanted and said it was a misinterpretation of the science, I think.

Here's some discussion and an article.
http://forums.musculardevelopment.com/showthread.php/105668-Nail-in-the-Coffin-of-fasted-cardio

kassiebby1124

I was under the impression the benefit is minimal (~5%) in the studies that said there was any benefit.

See something I read said a 20% increase in fat burn

I think that's been debunked. Did you see it in Body for Life? I think that's where I first saw it. He later recanted and said it was a misinterpretation of the science, I think.

No, I didn't see it. I guess it doesn't really matter. Though is it a bad idea to eat a carbohydrate before cardio?

toddis

You might be overthinking this...

Having carbs will likely help you perform better if that is your goal. If your goal is weight loss being under caloric goals and within your macros is more important than meal timing.

WalkingAlong

I think if you feel weak from low blood sugar when doing fasted cardio, a small snack with some carb beforehand is probably going to help. I've never heard it's a bad idea, anyway. A lot of long distance runners pack little sugary gel packs to keep their glycogen up. Or I think that's what it's for.

cwolfman13

I was under the impression the benefit is minimal (~5%) in the studies that said there was any benefit.

See something I read said a 20% increase in fat burn

I think that's been debunked. Did you see it in Body for Life? I think that's where I first saw it. He later recanted and said it was a misinterpretation of the science, I think.

No, I didn't see it. I guess it doesn't really matter. Though is it a bad idea to eat a carbohydrate before cardio?

I always eat carbs before my workout. Carbs are my rocket fuel and they help me crush my lifts....and I'd be for **** on a long ride on my bike without them.

Again, a deficit of energy is a deficit of energy is a deficit of energy is a deficit of energy. If you're in an overall deficit consistently over time, you will lose weight...it really has nothing to do with meal timing or frequency, carbs or no carbs, etc. It's about having a deficit of energy.

IronSmasher

No.

Turning up to the gym, primed for a terrible performance, isn't really effective for anything.