Does FASTED Cardio Burn More Fat? (What The Science Says)

I thought this was Mr.West pulling moves on his gramma

I feel like pairing fasted cardio, caloric deficit, and keeping to a lower carbohydrate diet may lead to the most fat loss overall.

The benefit of fasted morning cardio is really just that it makes it easier to maintain an overall caloric deficit for the day by suppressing appetite and kickstarting metabolism.

Oh what a surprise ! Inconclusive. Smh

Legit one of the only sources of information I trust. So much wank online these days

But what about fasted exercise on no or super low carb diet?

Fasted workouts are just better. You dont have anything weighing you down, you're fresh and ready to go, you have more energy when your body isn't digesting anything. There is a lot more benefits when you are fasted.

Training fasted actually has its roots in endurance sport (triathlon, adventure racing, marathon, cycling). It's done for performance nothing to do with fat loss. The idea is to increase in fat metabolism to contribute to speed and endurance. Then race day you consume many simple carbs pre and during race. The combined energy sources lead to increased threshold speeds being sustained. Note that most training sessions are recommended to be done fed. Only rec to do 1 fasted session a week.
This is because without fueling for recovery which starts pre session you accomulate fatigue and crash within a couple weeks. This crash is relevant for performance athletes or weight loss. The 10 day hump of a program isn't just you it's a thing, can mean your not eating enough.

I won't say it does or doesn't, I'll just say I'm loving the results I'm getting, whether it's being fasted or just from going hard with the cardio and resistance training 🤷🏾‍♂️

I did fast cardio first thing in the morning. No food , just a glass of water with a cup of black coffee no sugar. I reach the best shape of my life.

What’s that third bar for in that 1976 study (glucose, FFA and what?)

How about doing resistance training while fasted? Are there benefits?

Caloric Defecit is king but right under that is hormones. I just got done reading stories about how some people had their calorie deficit for 2 to 3 months but we’re only dropping two or 3 pounds total and they found out that they were deficient in iodine so they started to eat more kelp to get more iodine in their diet and before they knew they were dropping pounds like nothing. Other people also are saying they couldn’t lose weight when eating so many carbs because of the insulin spikes going up throughout the day. So yeah hormones are really important right after that what is long as you’re eating whole foods chock-full of nutrients then you really have to worry about any of this.

I can't do cardio after a meal, especially not in the morning, or I'm likely to poop my pants.

Spoiler alert: Nobody knows the answer, including this guy. Just do your cardio.

I dont think it really matters tbh...Eat if your hungry if your not go straight into the cardio then eat soon afterwards...Just dont overdo the cardio..

It is better because if you are fasted, you have less carbs in your body, so your body will burn a higher amount of fat

Fasting makes me lose weight so fasting cardio absolutely makes me lose weight.

Science is Great but there's got to be some science on Nutrition that says the Science was wrong. Nutrition experts have gone back on their advice many times.

Fasted cardio and workout all the way. I'm sure scientifically there's no difference, but mentally and physically there's a huge difference. Working out after eating a meal may cause stomach pain, bloatness, heavyness, and ultimately lethargy. Abd since you body had just food specially if its carbs and what not, your body will use basically burn that, and not the stored fat/will not deplete your energy reserves. Also, you will tend to eat more because after working out, you might feel hungry and eat again causing double and over eating already. This is the reasons athlete's run in the morning when they wake up. Not after having eating.

I trained fasted for 2 years .. got in the best shape of my life… then switched to eating before triaining and gained 15 pounds in 2 months and I still have abs

Im a nurse and greatly appreciate these evidence-based educational videos!! Thanks so much! I know how to find reliable data but I just don’t have the time as a single mom and grad student. Really appreciate this!! ✊🏻

Anyone know how much faster cardio in the morning impacts muscle growth from strength training in the evening? A greater caloric deficit is achieved when you do fasted cardio and eat after your workout instead of eating before and after the workout, but I’d be curious how much muscle growth is impacted by fasted cardio.

It’s about the stuff your body burns before it uses fat. Glucose and then glycogen get used up first, and after it gets depleted around 45 minutes then it switches to burning fat. With fasting exercise you skip the glucose and glycogen reserves and go to fat burning directly

I’m more interested in fasted brisk walking or low intensity jogging and keeping heart rate out of cardio zone to lose weight

I credit fasted cardio for a majority of my weight loss (went from 90kg to 55kg) but you HAVE to do it very first thing in the morning - within 30mins of waking up. So, no, it's not just skipping breakfast then doing cardio.
Also, your heart rate must be very high during your cardio, so you're not just strolling on the treadmill.

Of course, this in addition with dieting, you'll hit your goals in no time. But everyone's body is different.

I've fluctuated quite a bit and experimented with different regimes, and I must say fasted cardio is the most efficient. I've got the details down to a tee 😅
Good luck on your fitness goals guys. Keep at it

Blah, blah, blah -- I fasted cardio for 2 years and went from 28% body fat to 12% and I lost 105 lbs.

Is as doing fasted cardio for three months and one day I was so hungry that I ate before cardio. I noticed that bob had way more energy and it was just a better workout overall. I was more productive and I bet I burned more calories because I rested less

Bulletproof coffee before cardio?

you have to be fat adapted first.
keto with Intermittent fasting works.
4 years went from 320 lbs to 180 lbs today.
the food you eat isn't energy for at least 4 hours .

What about fasted weight lifting? Does that burn fat or muscle?

Some of these studies have tiny amounts of test subjects. What are the odds that they just happened to select people who responded consistently as a group and came to a conclusion that this is how ALL people react? I feel this could be a similar issue with how some people react badly to carbs or are insulin resistant vs people who have no effect. I'd like to see a longer term study with a minimum of 100 people involved.

Loved that u included these studies. Especially the meta-analysis!

My performance when exercising or doing cardio goes down hard if I do it while hungry.

Does it effect muscle gain? Will i lose some muscle mass doing 20 to 30 min cardio or jogging?

thanks for the info I would like to see the answer for the next video Does working out in a fasted state burn muscle?

There is cardio and there is cardio. Running has different effects on the body than walking. Did the studies specified which kind of cardio it was?

Ian Malcolm: "So you two uh...do fasted cardio?"

Alan Grant: "We try to."

Ian Malcolm: "R...R...RER...ER"

Are you gonna trust some pencil neck in a lab coat or Jay Cutler, 4x mr Olympia.

We were told it's not healthy to do cardio while fasting in the morning long term . Because you can loose muscle if you don't do weight training with a protein shake. Of your organs ( not sure which) could also receive damage long get. The owner of this business we work in: did cardio for 30 Days because he was upset that he had type 2 diabetes. Ate healthy and lost 14 pounds . Eliminating rice and pizza. But cheating sometimes :) .lots of fish, veggies , salmon . Made him looks great. But then depression kicked in because of family issues. Lost his self gained 10 pounds. And he's back to doing cardio in the begging of the day on empty stomach

If you waited 3 to 4 hours after doing Cardio to consume any calories at all would that not make this most recent study irrelevant?

Had a friend who's preparing for a bodybuilding comp tell me to stop doing fasted cardio because it's killing my gains. He said instead to walk for 30-45 minutes fasted keeping your heart rate at around 125. He said anything over 125 and the body starts to breakdown the muscle instead of the fat. He also said to run after my lift sessions for endurance. Anyone got a comment on this? I wanna lose my belly but I also don't want to lose my muscle.

I am on a Caloric Deficit for almost 2 weeks now -500 on my maintenance cals. I also do Intermittent Fasting 16:8 ratio which my feeding window is around 12pm - 8pm. I workout 3x a week with compound exercises. I tried fasted workout in the morning. I only took black coffee no sugar and cream. I get dizzy and lightheadedness after my workout and I feel like I'm about to collapse. I feel my blood flowing in my veins and a little numb and blurry vision. I am trying to control what I feel with inhale exhale. I ate 2pcs. of donuts afterwards and broke my fast. I needed it. I also eat Chicken Breast and a cup of rice when I got home from the gym then drinks a lot of water. After I eat, I still feel dizzy and I waited till my body absord the nutrients of what I ate, then after a couple of hours I feel normal again.

Seems like fasted workout ain't for me and as long as the food fits your macros and daily caloric intake I think you're still good to go. Protein also is a must.

I'm glad I did not passed out.

how bout moving while doing a 15 day fast?

I don't believe in these observational "studies". They are practically assuming each test subjects are identical in physiology, age, genetic, body composition and lifestyle. All of which is not realistic. How are you supposed to compare the reaction to the same stimuli when the test subjects are not the same? A more fit woman in the fasted cardio group might see less fat lost than an average women in the non-fasted group due to diminishing return in fat loss relative to fitness level. I dont pick a side on this issue but just to point out these studies are inherently faulty no matter how long the duration and how big the sample size is.

I cant do Anarobic training while fasting. It makes me light headed like I'm having a heatstroke lol. It makes sense cause anarobic rellies on Phosphocreatine and Glycogen to produce ATP.

LSD (long slow distant run not drug lol) is much easier. So I switch between fasted and fed depending on if its aerobic or anarobic.

It would be interesting to look at effects beyond 4-6 weeks. Perhaps there is some long term adaptations.

Doesn't matter anyway, because obesity isn't a choice. Guess I'm stuck fat forever

I believe fasted is better

Great video buddy!