Giving Fasted Cardio the Finger…
Table of Contents
Giving Fasted Cardio the Finger…by Brandon Lirio
I’ve always been told that to truly believe in something, you need to take that thing you wholeheartedly agree with and try to disprove it piece by piece. That being said, I chose to look deep into something I truly believe to be an asset to people trying to lose body fat fast… Fasted Cardio. For a few years now, this is my go to method with my clients tying to step on stage or achieve a full body transformation.
How does it work?
The idea is, if the body wakes running on fumes and immediately begins to have the internal temperature and heart rate rise through physical activity, the only energy it can pull from is the energy that has already been stored on the body. While lifting in a fasted state is not recommended on most accounts due to the increased muscle breakdown of having low caloric intake from the last hours and little water entering the system for an extended period of time, running on an empty belly will not overload the fibers that make up our muscles like a lifting session would. A simple dose of cold water and BCAA’s to counteract any immediate muscle breakdown effects and voila! There you have the ultimate adipose incinerator so many of us are searching for. Or so it was thought, until a recent study done by Brad Schoenfeld and Alan Aragon tested this ideology in a controlled study for the entire world to feast their eyes on.
What did the research say?!
At the completion of the 4 week study, they reported there was “similar
“What does it mean for little old me?”
Here is my take on the subject. Many people struggle with getting into the habit of eating right and on a schedule. Furthermore, cardio is probably the most skipped thing in the gym next to leg day! That being said, I’ve witnessed the addition of fasted cardio help many a person not only get the cardio in while forcing themselves to eat on a much more structured schedule. It also isn’t a myth that waking up and getting moving as soon as possible will make you more alert and much more apt to leave that comfortable house to get your buns into gear to greet the day head on. So maybe the addition of fasted cardio isn’t exactly a silver bullet for fat loss… but it absolutely can be the step that keeps you on track to doing exactly what it takes to kick that spare tire right to the junk yard once and for all.
- Hansen K, Shriver T, Schoeller D: The effects of exercise on the storage and oxidation of dietary fat. Sports Med 2005, 35(5):363-373.
- Paoli A, Marcolin G, Zonin F, Neri M, Sivieri A, Pacelli QF: Exercising fasting or fed to enhance fat loss? influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab 2011, 21(1):48-54.
- Lee YS, Ha MS, Lee YJ: The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption. J Sports Med Phys Fitness 1999, 39(4):341-347.
- Davis JM, Sadri S, Sargent RG, Ward D: Weight control and calorie expenditure: thermogenic effects of pre-prandial and post-prandial exercise. Addict Behav 1989, 14(3):347-351.
- Goben KW, Sforzo GA, Frye PA: Exercise intensity and the thermic effect of food. Int J Sport Nutr 1992, 2(1):87-95.
- Mertz W, Tsui JC, Judd JT, Reiser S, Hallfrisch J, Morris ER, Steele PD, Lashley E: What are people really eating? the relation between energy intake derived from estimated diet records and intake determined to maintain body weight. Am J Clin Nutr 1991, 54(2):291-295.
- Helms ER, Aragon AA, Fitschen PJ: Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014, 11:20-2783-11-20.