Fasted Cardio & Fat Loss?

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  • sobriquet84
    sobriquet84 Posts: 607 Member
    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.)
    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.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    right, it was my understanding that she doesn't.
  • jaweiss1
    jaweiss1 Posts: 71 Member
    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.
    I agree. I was only addressing the first quoted comment.
  • Cr357
    Cr357 Posts: 238 Member
    No matter what you mobilize for energy during your cardio session your still gonna be at the mercy of your total energy balance ( cals in vs. out ) and macronutrient profile.
  • ninerbuff
    ninerbuff Posts: 49,506 Spam Moderator
    No matter what you mobilize for energy during your cardio session your still gonna be at the mercy of your total energy balance ( cals in vs. out ) and macronutrient profile.
    Always true.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
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