Fasted Cardio = FASTER FAT LOSS? | OR MUSCLE DESTROYER?!

Fasted Cardio = FASTER FAT LOSS? | OR MUSCLE DESTROYER?!


Fasted Cardio, a simple way to burn more fat with less effort and in less time right? Sounds too good to be true Well We’ll just have to see about that won’t we? First of all let’s examine the word fast in case you didn’t know to fast means to not eat for a period of time for most people the only time they’re fasting is when they’re sleeping while others prefer methods like Intermittent fasting which is simply to extend the fasting window by several hours this means that they have a smaller window of time to consume other calories for the day However, whatever the case may be for you the first meal after a fast is still called breakfast get it Break fast that’s how it’s spelt so whenever I refer to breakfast that doesn’t necessarily Mean the meal you have early in the morning It’s just the first meal of the day that breaks your fast But before we get started guys be sure to click that notification button So you never miss a new video upload and if you enjoy fun video topics like this About giving this video a big thumbs up now There’s this theory that seems to go in and out of the spotlight in the fitness industry That cardio on an Empty stomach or fasted Cardio Produces more fat burning results This leads to loads of people literally rolling out of bed and going straight for a cardio session first thing in the morning But these people aren’t cranking out that six-minute mile guys typically, we’re talking about Low intensity Cardio for a long period of time because that’s likely the only thing you’ll be able to do without eating anything For most people high-intensity interval training for example is out of the question that early in the morning or just after waking up while fasting Because you just won’t have the energy to do it and you might even feel extremely dizzy during or after So the main question here is are these early bird runners wasting their time or boosting their fat burning potential well the actual theory behind fasted Cardio is sound and it comes down to this a prolonged absence of food brings about a reduction in circulating blood sugar Causing glycogen or stored carbohydrates level to fall that leaves your body no choice But to rely more on fat rather than glucose to fuel workouts, especially those that last 45 to 60 minutes Also the low insulin levels associated with fasting are conducive to fat breakdown Increasing the availability of fatty acids to be used as energy during the exercise session So in simple terms this means that when you perform your cardio on an empty stomach your body favors burning fat instead of carbs because your carbs Deposits are already low and your body prefers to hold on to them as much as possible in case a life-threatening situation Arises and you absolutely require the immediate burst of energy makes sense right in addition to this if you perform fasted Cardio often enough you’ll actually Train your body to eventually favor burning fat rather than carbs Which is a good thing if you want to get weaned and right about now I bet this sounds pretty good doesn’t it but the next question you should be asking yourself is this what about burning muscle? research has indeed shown that while you fast your body breaks down amino acids into glucose, so fasted morning Cardio can potentially Mobilize more amino acids which are the building blocks of muscle guys For fuel in addition to more fat which isn’t ideal is building muscle is your primary goal to combat this a lot of people who fast Bcaas like Amino x while fasting and or performing fasted Cardio or they consume a fast digesting whey protein Immediately after their workout to help, lessen or eliminate muscle wasting Unfortunately though fasted Cardio will not produce better fat burning results for you And that’s for a variety of reasons reason number one while a lot of studies have indeed shown That you burn up to 20 percent more fat calories while training fasted your body though is more Complicated than that and it continually adjust its use of fat and carbohydrates for fuel depending on a variety of Factors as a general rule if you burn more carbohydrates while exercising you’ll ultimately burn more fat in the post-workout period And Vice-versa So who really cares if you burn a few extra fat calories while exercising Fasted if an hour later the ratio shifts to a greater carbohydrate utilization for energy at the end of the day guys It doesn’t make a bit of difference And you’ll have burned the same overall calories you need to evaluate fat burning over the course of days not an hour to hour Basis to gain a meaningful perspective on its impact on your body composition reason number two it comes down to simple Thermodynamics guides you’ll eventually lose fat and become lean up if you shift your energy bowels in a way that expenditure Exceeds intake that simply means eat less food than your body actually needs and you’ll lose weight This is where the term caloric deficit comes from for example Let’s say you did 30 minutes of fasted Cardio, and you burn 400 calories and 300 of those calories were from fat It’s obviously very optimistic, but it’s just for my example now Let’s say you did 30 minutes of Cardio But had a meal just before the cardio session and this time you also burned 400 calories But only 100 of those calories were from fat and the rest were from carbs Well when we look at this from a calories versus calories in versus calories out for the day comparison There’s no difference in both cases. You still burn 400 calories Which is all that really matters calories in versus calories out Period In fact in a specific study I read and I’m going to link to all these studies down in the info section below they found out that what the participants benefited from the most was the presence of supervise Dietary restriction and mandatory exercise Rather than the timing of their cardio sessions and reason number three guys is the afterburn effect and yes It is a real thing We all know that intense exercise doesn’t just burn a lot of calories while doing it But your elevated heart rate and blood flow will continue to help Boost metabolism For several hours after and that’s because of epoch which is another way to say after-burn and it stands for excess post-exercise Oxygen consumption the after burn represents a number of calories expended After training and guess what eating before exercise promotes substantial increases in the after burn effect And want to guess where the majority well the vast majority of calories expended in the post exercise period Come from You guessed it from fat so at this point guys killing yourself to do fasted Cardio Probably makes even less sense at best the effects on body composition won’t be any better than if you trained in a fed state at Worst you’ll lose muscle and reduce total fat loss Therefore why even risk it now with all that in mind I personally suggest that you guys are doing a hiit which stands for High-Intensity interval training as the preferred method to burn max calories and of course not on an empty stomach Okay it is just alternating between moderate intensity and high intensity intervals so that can be like jogging for one minute and then sprinting for another minute and then Repeating that 10 time, and you have a badass 20 minute max Calorie burning cardio session and you can do that anything you can do it on treadmill you can do it on a bike you can do it on an elliptical anyway you can do cardio and in comparison to low intensity fasted Cardio you’re not only going to burn more calories while doing it it will take you much less time and you will be utilizing the after burn effect to continue to burn more calories throughout the day as well Some other examples of hiit guys can be like one minute walk jog 30 second Sprint 30 second walk [jogs] 30 second Sprint 30 second walk jog one minute Sprint so basically as you guys get stronger and increase your endurance you want to push yourselves during that 15 to 20 minute hiit cardio session and play with the times to best suit the level of Intensity that you can handle remember guys in fitness there are no shortcuts, and there are no magical supplements And there is no secret way to burn fat there really isn’t it all comes down to hard work Exercising intensely and having a solid meal plan that you follow everything day Trust me hard work always pays off. So don’t try to find ways to avoid it. What’s important Is that you actually do your cardio And if you can only do it first thing in the morning when you wake up that’s perfectly fine Now if you guys made it to the end of this video and learned a lot Please show some love by clicking that thumbs up button and share This video with your friends who are too stubborn to listen to you that the fasted Cardio height isn’t all that It’s cracked up to believe knowledge is power guys I want to make sure that you’re all always making those gains and if you have any questions Or if you have any suggestions for future videos you want to see be sure to leave them down in the comment section below and for those of you who are looking for a custom meal planner and a full 12 week program to build lots on strength or If you’re looking for a program to shred fat you can always check mine out at muscularstrength.com] and those Those links are listed down in the info section below as well Have a great week and as always more good stuff coming – see you guys

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