When it comes to fitness, there are many ways to burn away some calories. If you’ve been doing your research, you’ve probably come across the term “fasted cardio”. Well, what the heck is it and why would someone want to try this method?
Fasted cardio is a great way to burn calories and fat. It gets the heart rate up and maximizes fat burning. Fasted cardio is done on an empty stomach, which is usually after fasting for eight to twelve hours. It can be as little as three to six hours as well. It depends on how fast your digestive system works and how much food you last ate.
To explain it further, when the body has stopped processing food, your insulin levels are low which means there’s no glycogen or fuel circulating in your blood. Your body is looking for another source of energy, usually fat to get you through your workout.
When training for bodybuilding shows, fasted cardio has been a mandatory part of my training. I do it from time to time even when I’m not competing because it works for me. You can do it first thing in the morning or later in the day.
There are pros and cons to doing fasted cardio. If your goal is to lower your body fat and 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 gets energy from. Your body may turn toward the fat stores in your adipose tissue for energy or it could end up breaking down your muscle tissue for fuel.
According to one study, it was found that one hour of steady-state cardio caused twice the amount of protein breakdown in the muscles compared to non-fasted cardio. Researchers concluded that performing fasted cardio might not be a good thing if you’re looking to gain or maintain muscle mass.
It is recommended that you don’t do HIIT, boot camp, or high-intensity classes or even strength train while fasted because your heart rate increases, and you’ll need carbohydrates for fuel. You might get lightheaded, weak, or sore without it and also increase the risk of breaking down muscle in addition to not having the energy to help sustain throughout the workout.
The bottom line is that there is no one simple answer. It comes down to what your goals are and what works best for you. If you do decide to fast, make sure to eat after your workout to replenish the carbs and protein. It might be a good idea to speak with your doctor or a fitness professional for the best advice for your body type and goals.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body and Soul.” You can find me on Instagram @gluteus_fabulous
The One Treadmill Workout That Can Maximize Fat Burn!
One of the most common goals that women have when going into a new workout plan is losing weight and toning without bulking up. Well, here it is. Your new body is all thanks to a great, fat-burning unorthodox treadmill routine.
Here’s a treadmill workout to lose the weight, but keep the curves.
Note: Be sure to slow your speed to 2 mph or lower before changing directions, and increase your speed as you become comfortable.
First 7 Minutes: Warm-up: Walk at a moderate pace (about 3.0-3.5 mph).
Then perform each of the following moves for 2 minutes (total of 20 minutes)*:
*remember, you can burn even more fat if you increase your incline. You can always bring it up and bring it back down until you can do an increased incline for the entire workout*
- Shuffle: Turn to left and walk sideways, like you’re shuffling, hands on hips (about 2.0-2.5 mph).
- Walk briskly (normal form, about 3.5-4.0 mph for 30 seconds)
- Shuffle, facing right side (2 minutes).
- Walk briskly (30 seconds).
- Shuffle, facing left side (2 minutes).
- Walk briskly (30 seconds).
- Shuffle, facing right side (2 minutes)
- Walk briskly (30 seconds).
- Walk backward (reduce speed as much as necessary and slowly increase it as you acclimate – 2 minutes).
- Walk briskly (30 seconds).
For last 5 Minutes: Cool down, walking at a moderate pace (about 3.0-3.5 mph).
And…you’re done!
Visit the BlackDoctor.org Fitness center for more articles and tips.
4 Fat-Burning Tips To Try After Cheat Day
Cheat days happen. Whether intentional or not, we’ve all been there, especially this summer with all of the festivals, backyard BBQs, and delicious picnics.
Having a cheat day is a great way to treat yourself for adhering to your meal plan throughout the week, but sometimes we overdo it and fall off the wagon. When this happens it may seem impossible to pick back up momentum, so we’ve rounded up a few tips that can immediately put you back on the straight and narrow.
1. Increase Protein and Vegetable Intake The Next Day
The day after your cheat day you should commit to eating a lot of protein and veggies. Try to keep the calories low this day and it will help you balance your calorie intake.
2. Schedule a High-Intensity Calorie-Burning Cardio Workout
Burn off those calories with a high-intensity workout. Remember, high-intensity does not mean “extended”, so avoid a lengthy workout the day following your cheat day.
Endurance cardio sessions, in combination with an improper diet, will stress your body’s maximum. Stress overload causes cortisol, which is correlated with fat storage. So don’t go crazy. An extra 20 minutes of cardio or a couple of extra sets to your weight-training routine will suffice.
3. Drink Lots of Water
Cheat meals consist of bad foods and bad foods have lots of salt or sugar – or both! The best way to bounce back after a cheat meal is to flush the salt, sugar and other toxins out of your system by drinking water. Try to drink at least 2 liters of water.
4. Go Easy on Yourself
This one might sound logical, however in practice it can be hard to put a cheat day behind you. Personally, you may still be harping on days after, but there’s nothing you can do about it except move forward and turn your cheat into motivation. A cheat meal won’t hurt us as long as we have a plan to regain control.
Include these four tips into your plan and you’re always back on track the day after a cheat meal!
We hope this helps!
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.