you’re incorporating low to moderate intensity cardio, then fasted cardio may be best. Research has shown that you’ll burn more fat when doing cardio in the fasted state than when your body has nutrients to use for energy.
A study yielded results that showed that when people ran on a treadmill in a fasted state, they burned 20 percent more fat than those who had eaten breakfast. This is because there was no food or fuel to work from so the body had to look elsewhere.
Chiropractic and certified strength coach Allen Conrad, B.S., D.C., C.S.C.S, states that “fasted cardio may be effective in getting the body to help burn stubborn fat for someone that has been working out regularly for a while.” He recommends that those new to exercising should not try it because they’re not yet in tune with their body and may not know their limits.
He also mentions that you may feel sluggish at first, but your body will adapt to be more efficient at burning fat for fuel over time. According to research published in the Journal of Applied Physiology, “comparing fasted individuals versus fed individuals over the course of six weeks found that when training at the same intensity, those who consistently trained in a fasted state showed more improvement in their endurance exercise performance compared to those who noshed before training.”
The idea is to stay between 50 to 60 percent of your target heart rate by doing slow and steady cardio. You’re more likely to burn fat. On the other hand, keep in mind that your body doesn’t differentiate where it