Fasted Cardio & Fat Loss?
HotBodUnderConstruction
Posts: 420 Member
Some suggest that depending on your current body fat % whether you do cardio on an empty stomach (i.e., first thing in the morning) matters most. What are your thoughts?
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Replies
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Some suggest that depending on your current body fat % whether you do cardio on an empty stomach (i.e., first thing in the morning) matters most. What are your thoughts?
Id say it is largely irrelevant if you do fasted or fed cardio. You are still creating a daily deficit either way. I wouldnt sweat the details, unless you are looking at trying to get competition lean.0 -
Some suggest that depending on your current body fat % whether you do cardio on an empty stomach (i.e., first thing in the morning) matters most. What are your thoughts?
Id say it is largely irrelevant if you do fasted or fed cardio. You are still creating a daily deficit either way. I wouldnt sweat the details, unless you are looking at trying to get competition lean.
Yes, that is what I'm trying to do.0 -
Some suggest that depending on your current body fat % whether you do cardio on an empty stomach (i.e., first thing in the morning) matters most. What are your thoughts?
Id say it is largely irrelevant if you do fasted or fed cardio. You are still creating a daily deficit either way. I wouldnt sweat the details, unless you are looking at trying to get competition lean.
I'd have to agree with Phrak on this one. I enjoy it. Some people believe it might be slightly better to mobilize stubborn fat, but your body is so adaptable, it will compensate usually. In the end, it's a personal preference thing.0 -
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
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I don't think it makes a difference. I do cardio on an empty stomach every day. It pays off by doing the cardio. If you're trying to get rid of the appearance of body fat, strength train!0
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It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
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Okay, just to make sure I'm clear. For fat loss, fasted cardio is only important if the duration is long (I'm guessing an hour) and low-moderate intensity (how do I determine what *my* low-moderate threshold is?). So, if I do HIIT/short cardio in the morning sometimes (~15-30 mins) it's irrelevant whether I eat something beforehand?0 -
I don't think it makes a difference. I do cardio on an empty stomach every day. It pays off by doing the cardio. If you're trying to get rid of the appearance of body fat, strength train!
I strength train 3 x a week
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If it were me, I wouldn't advise against doing any endurance cardio fasted during a cut for maximal LBM retention. I'd suggest LISS, so that it doesn't interfere with your recovery from weight training.0
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If it were me, I wouldn't advise against doing any endurance cardio fasted during a cut for maximal LBM retention. I'd suggest LISS, so that it doesn't interfere with your recovery from weight training.
Agreed, 3.0mph walk with a slight incline. Or a spin on the spin bike.0 -
I do it because it work with my life style but I am not conviced it has an important impact on fat loss0
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If it were me, I wouldn't advise against doing any endurance cardio fasted during a cut for maximal LBM retention. I'd suggest LISS, so that it doesn't interfere with your recovery from weight training.
What's LISS?0 -
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition
Okay, just to make sure I'm clear. For fat loss, fasted cardio is only important if the duration is long (I'm guessing an hour) and low-moderate intensity (how do I determine what *my* low-moderate threshold is?). So, if I do HIIT/short cardio in the morning sometimes (~15-30 mins) it's irrelevant whether I eat something beforehand?
When you look on a machine it says fat burning heart rate and cardio heart rate. My fat burning heart rate is 123 (i'm 29yrs old)0 -
If it were me, I wouldn't advise against doing any endurance cardio fasted during a cut for maximal LBM retention. I'd suggest LISS, so that it doesn't interfere with your recovery from weight training.
What's LISS?
Not hard enough to work up a serious sweat.0 -
HIIT burns glycogen and if you're in a fasted state and low on glycogen, the energy has to come from somewhere. Usually the liver is more efficient at muscle tissue breakdown then fat break down for this quick energy. So I wouldn't recommend HIIT cardio in a fasted state if you want to retain as much lean muscle as possible.Okay, just to make sure I'm clear. For fat loss, fasted cardio is only important if the duration is long (I'm guessing an hour) and low-moderate intensity (how do I determine what *my* low-moderate threshold is?). So, if I do HIIT/short cardio in the morning sometimes (~15-30 mins) it's irrelevant whether I eat something beforehand?
Low to moderate intensity is 65%-70% of your max heart rate.
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Yep.. I usually try to keep my heart rate around 100 when I am doing cardio during a cut...
Remember a calorie deficit is a recovery deficit. Avoid deficit spending. - Martin Berkhan0 -
But it's not meant to be. That's why it's low intensity.Not hard enough to work up a serious sweat.
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Wow...I've been doing it wrong (go figure, right)! So, if adequate glycogen levels are necessary before doing an HiiT workout in the morning, I'd have to consume something relatively high in carbs prior to the workout? I'm actually relatively happy about this because it's easier for me to do light cardio in the morning (I live on the 2nd floor lol) and do HITT later in the afternoon (not because I think I need more cardio...I just really like this kind of training).
I really appreciate everyone's help on this. I recently noticed a loss in my LBM and I think this might be the contributing factor.
-Rose0 -
Wow...I've been doing it wrong (go figure, right)! So, if adequate glycogen levels are necessary before doing an HiiT workout in the morning, I'd have to consume something relatively high in carbs prior to the workout? I'm actually relatively happy about this because it's easier for me to do light cardio in the morning (I live on the 2nd floor lol) and do HITT later in the afternoon (not because I think I need more cardio...I just really like this kind of training).
I really appreciate everyone's help on this. I recently noticed a loss in my LBM and I think this might be the contributing factor.
-Rose
If i do cardio it has to be LISS, no way squatting and DL twice a week i could recover from an additional HIIT workout.0 -
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
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Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
As for working out on an empty stomach....it depends on the person, within reason.0 -
I think everyone and every body responds differently. I did HIIT training on the treadmill and the first time I did it I didn't lose any weight for 3 weeks but I was able to notch 2 belt loops. I suggest reading Tom Venuto and see what he has to say. I like his opinions and no nonsense approach.0
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Wow...I've been doing it wrong (go figure, right)! So, if adequate glycogen levels are necessary before doing an HiiT workout in the morning, I'd have to consume something relatively high in carbs prior to the workout? I'm actually relatively happy about this because it's easier for me to do light cardio in the morning (I live on the 2nd floor lol) and do HITT later in the afternoon (not because I think I need more cardio...I just really like this kind of training).
I really appreciate everyone's help on this. I recently noticed a loss in my LBM and I think this might be the contributing factor.
-Rose
If i do cardio it has to be LISS, no way squatting and DL twice a week i could recover from an additional HIIT workout.
I'm still not doing "heavy" sets of squats and dead lifts. I have very underdeveloped hamstrings relative to my quads so the amount of weights I'm doing currently are not that high.0 -
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
As for working out on an empty stomach....it depends on the person, within reason.
You might read the whole thread in context, which changed from the OP's post. You are wrong in the context of this thread.
You would be correct, and so is ninerbuff when he comments, when the context is, what zone should I work out in for best fat burn.
IF, see that IF, you are doing cardio on empty stomach in the morning after sleep, then to prevent burning off already low glucose stores in the liver from fasting all night, and digging into muscle to keep the blood sugar correct, you need to keep the cardio low-key, as described above.
You go high intensity as you describe, you will easily finish off your low liver stores, and muscle will have to be broken down for glucose conversion for blood sugar.
Did you know muscle glucose stores can't be put into the bloodstream for blood sugar dropping?0 -
check out fitnessblackbook.com, its a blog that I find every helpful with some great information supported by studies...although it is not mainstream information that is widely excepted!0
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It helps, but the cardio needs to be moderate/low and the duration long.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
Lower heart rates (e.g., 60-65% of max) result in utilization of a higher percentage of calories from fat than higher heart rates (e.g, 80-85%% of max).0 -
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
Lower heart rates (e.g., 60-65% of max) result in utilization of a higher percentage of calories from fat than higher heart rates (e.g, 80-85%% of max).
Just so there is no confusion as there usually is with this.
In the context of what burns the most fat, higher intensity burns more or equal fat calories overall, and more calories in general.
Lower intensity burns higher percentage of fat - because you are burning less calories overall.
But the context of the thread was different than that question and very specific.0 -
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
Lower heart rates (e.g., 60-65% of max) result in utilization of a higher percentage of calories from fat than higher heart rates (e.g, 80-85%% of max).
Just so there is no confusion as there usually is with this.
In the context of what burns the most fat, higher intensity burns more or equal fat calories overall, and more calories in general.
Lower intensity burns higher percentage of fat - because you are burning less calories overall.
But the context of the thread was different than that question and very specific.
Thank you for the clear and concise clarification. I tried reading several threads posted on this topic and it became difficult for me to put the information into perspective because everyone was speaking in circles past each other--like you've said, missing the context.0 -
That's not the question. Fasted cardio in the morning with levels that are above moderate intensity can catabolize lean muscle tissue if glycogen stores are low.
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
As for working out on an empty stomach....it depends on the person, within reason.
Never said that OVERALL fat burning is BETTER with moderate/low level cardio over HIIT. Maybe be time to re-certify if your comprehension in reading.
Fasting before exercise increases fat utilization and lowers the rate of muscle glycogen depletion.
http://jap.physiology.org/content/61/4/1363.abstract
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
THIS. Specific question was asked and answered accordingly.I love hearing this from trainers. This is a MYTH. There is no greater beneficial in overall FAT burn from the moderate/low level with longer times versus shorter times with more intensity. Do better research and get re-certified.
Lower heart rates (e.g., 60-65% of max) result in utilization of a higher percentage of calories from fat than higher heart rates (e.g, 80-85%% of max).
Just so there is no confusion as there usually is with this.
In the context of what burns the most fat, higher intensity burns more or equal fat calories overall, and more calories in general.
Lower intensity burns higher percentage of fat - because you are burning less calories overall.
But the context of the thread was different than that question and very specific.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
It helps, but the cardio needs to be moderate/low and the duration long.Yes, that is what I'm trying to do.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Okay, just to make sure I'm clear. For fat loss, fasted cardio is only important if the duration is long (I'm guessing an hour) and low-moderate intensity (how do I determine what *my* low-moderate threshold is?). So, if I do HIIT/short cardio in the morning sometimes (~15-30 mins) it's irrelevant whether I eat something beforehand?
When I was "model shape" back in college, yes, it was my understanding and knowledge that fasted cardio was best done with long sessions in the low intensity "fat burning" zone (about 60-70% maximum heart rate). Your total calorie burn is lower, but the percentage of calories you're burning that come from stored fat is higher.
If you do high intensity, its better to be fed so you don't turn catabolic. and your total calorie burn is higher, but the percentage of what you're burning that comes from fat is lower. However, in the end, a calorie deficit is a calorie deficit, and you're still losing fat either way.
If you don't have a lot to lose though, and trying to get in competition weight, slow and low fasted cardio is what has always gotten me the best results (but of course with strength training.)0 -
With bodyfat levels being below compared to the average person, taking it down more is about precision and understanding and how it can be done without being catabolic. It's a fine line at this point and doesn't apply to people who have A LOT of fat to lose.When I was "model shape" back in college, yes, it was my understanding and knowledge that fasted cardio was best done with long sessions in the low intensity "fat burning" zone (about 60-70% maximum heart rate). Your total calorie burn is lower, but the percentage of calories you're burning that come from stored fat is higher.
If you do high intensity, its better to be fed so you don't turn catabolic. and your total calorie burn is higher, but the percentage of what you're burning that comes from fat is lower. However, in the end, a calorie deficit is a calorie deficit, and you're still losing fat either way.
If you don't have a lot to lose though, and trying to get in competition weight, slow and low fasted cardio is what has always gotten me the best results (but of course with strength training.)
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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