Find out the truth behind fasted cardio
Fasted cardio is a polarizing issue in the fitness world. Some people swear by its seemingly magical fat burner properties, while others believe it is a waste of time that destroys your muscle gains. So who is right?
Well, the science behind fat burning and the effects of fasted cardio on your body are a little complicated. Read this great article to find out the truth behind fasted cardio, and how to utilize the activity to burn stubborn fat.
Get the guide to fasted cardio here:
How often have you heard the term ‘fasted cardio’ when talking to one of your buddies at the gym?
Or maybe you’ve heard it on a television show, or even read it in your favorite fitness magazine. Either way, someone has an opinion on it.
You’ll find these people generally break up into two sides – either they’re all about fasted cardio, or they’re the team that says fasted cardio doesn’t just NOT work; it’s also dangerous too.
First of all, when people think of fasted cardio, their minds already jump to “EXCERSIING ON AN EMPTY STOMACH.” And when they think of an empty stomach, they literally just think their stomach feels empty. But this actually isn’t the case.
What Exactly is Fasted Cardio?
Fasted cardio is done when your body is in a “fasted” state. What’s the difference? Yes your stomach is in fact empty but it goes a bit deeper than this. Instead, it’s more focused on how exactly your body processes (and absorbs) all the different kinds of food you consume.
When you start munching on some food, it all gets broken down into tons of molecules in order for your cells to use them. They’re then released in your bloodstream. During this time, insulin is also released. Its main job is this – drive these little molecules right into the cells. Your insulin levels will vary depending on the amount of food you eat during one meal. In fact, these levels can stay elevated for hours after. By hours, we mean 3 to 6 or more hours.
As your body is going through the whole digestion and absorption of the food, this is what is considered a “fed” state (also called postprandial state). Then, once it’s all done with the processing and absorbing, your insulin levels are going to drop back down to a baseline level. Here is where your body is in that fasted state (also called post absorptive state).
Is Fasted Cardio Going to Help With Weight Loss?
Most of us know that cardio is the way to quickest way to up the fat burning process. But it’s important to understand how this works, as well as how it fits into your weight loss goals.
Here is the most important thing you should know – if you don’t follow a proper diet, fasted cardio isn’t going to help you get rid of fat faster.
Unfortunately, the laws of energy balance still exist, even with fasted cardio, so you still have to burn more energy than you eat in order to get fat loss.
Despite that info, however, fasted cardio has a few interesting fat loss properties when it’s completed correctly.
So it isn’t a surprise that eating carbs can cut back on fat oxidation while you’re resting and before exercising. Case in point – fat oxidation is going to be higher when you’re doing fasted cardio vs. fed.
In fact, there’s a study that shows this to be true. One group ate carbs about 30 minutes before they exercised and even during their session. Another group ingested a placebo drink 30 mins before they exercised, and then carbs as they exercised. The final group had a placebo drink before and during their sessions (obviously, this is the fasted group).
And the fasted group ended up burning the most amount of fat out of anyone. Something to take note of here is the phrasing of “ingested before exercise.”
Fasted cardio has another benefit, too. It doesn’t just get rid of fat – it helps you get rid of that annoying stubborn fat. For the ladies, we all know this is the butt/thigh/hip around. And the guys, it’s usually lower back/abs/obliques area.
We’ll give you a quick science lesson. Our fat cells have 2 different kinds of receptors. Alpha receptors and beta receptors. Betas are your friends – they’re the ones that are going to quicken up fat mobilization. Alphas, on the other hand, actually hinder it.
So if a fat cell has more alpha-receptors in it, it’s going to be pretty resistant. The more beta it has, however, the more receptive it is to getting to the fat-mobilizing molecules.
So How Can Fasted Cardio Help?
Well, when you’re in a fasted state, blood flow is increased. So the catecholamines are going to be able to get right to the stubborn fat easier. And that’s good news for us.
Of course your next question is likely – what is the best kind of fasted cardio to do?
…………………that shorter, more intense cardio session have better results in terms of fat loss, especially over long periods of time.
…………………biggest perks with this type of training is the fact that it really targets those stubborn areas. Because they can be the most difficult to see some results, this makes it worthwhile to a lot of fitness lovers.
Source: Gym Junkies