When it comes to fitness and weight loss, there are a lot of myths out there. One popular topic is "fasted cardio," which refers to doing your workouts on an empty stomach, usually in the morning.
Many people think that exercising without eating first leads to greater fat loss. But is that true?
Let’s break it down based on the latest research to help you make the best decisions for your workouts and nutrition.
Fasted cardio is when you perform aerobic exercise (like jogging, cycling, or incline walking) before eating breakfast. The idea is that without carbs as fuel, your body will burn more fat for energy.
Sounds good, right? But recent research has shown that the benefits of fasted cardio might not be as strong as we once thought.
A study conducted with young women revealed that both fasted and fed cardio (exercising after eating) resulted in similar fat loss when combined with a hypocaloric diet, which is a diet where you consume fewer calories than you burn.
This means whether you eat before your morning workout or not, you can still lose fat effectively as long as you maintain your overall calorie intake.
Morning workouts are a great option for many people because they help set a positive tone for the day!
If you find that exercising first thing in the morning works well for your schedule, it can be a fantastic way to boost your energy and mood.
However, it is important to make sure that you are properly fueling your body, whether before or after your workout.
Whether you fuel up before your morning workouts or your fasted cardio is because you're literally rolling straight out of bed to get to the gym, maintaining proper nutrition throughout the day is what matters to start seeing the results you're looking for. Here are some key points to remember:
Hydration is Key: Always drink water before you start exercising. Dehydration can make workouts feel tougher and lower your performance.
Fuel Your Body: If you decide to eat before a workout, opt for easily digestible foods, like a banana or a small smoothie. If you prefer to fast, refuel with a balanced meal after your workout to help heal those muscles.
Balance Your Diet: Focus on consuming a mix of proteins, healthy fats, and carbs throughout the day to support healthy energy levels and muscle recovery.
While fasted cardio sounds like a shortcut to weight loss, science tells us it doesn't actually boost long-term fat loss as much as we're led to believe. And while a morning workout can be great for ensuring you get in your daily movement even on a busy schedule, consistency and smart nutrition are what move the needle.
At O2 Fitness Clubs, we encourage our members to find a workout schedule that fits their lifestyle and preferences while busting myths so you can make habits that stick. Let’s focus on what works for your fitness journey. Whether you prefer to exercise in the morning with or without breakfast, what matters is showing up your way, fueling your body right, and staying grounded in what science (and your progress) proves works.
Here’s our take: Sustainable results start with a routine that fits your life, not what's trendy. We’re here to guide you, bust myths, and cheer you on! 💪
Ready to focus on what actually works? Visit us at O2 Fitness Clubs today!