Can fasted cardio, aka “exercising on an empty stomach,” help you burn body fat faster? In a nutshell, the entire premise behind fasted cardio or fasted training is that if you get up first thing in the morning and exercise before eating breakfast, you’ll end up burning more calories and more fat than if you ate first thing in the morning and then exercised later. If you’re like most women, you’ve probably heard how you should always eat a healthy meal before you exercise in order to fuel your body with essential nutrition, which will in turn help you have more energy during your workout. But is this really the best advice when it comes to weight loss – or more specifically burning body fat?
In the video below I’ll share what science has to say about exercising on an empty stomach – and you may be a bit surprised at what you’re about to learn in regards to our fat burning hormones and how not eating before exercise could potentially give you a leg up in terms of weight loss.
To get the real “skinny” on whether fasted cardio is a smarter and faster way to burn body fat, check out the video below.
Enjoy the video and Stay Beautiful!
XOXO,
Dr. Phoenyx
Dr. Phoenyx’s Shop – Nutrition for a Fit & Beautiful YOU!
type 2 diabetic–does the fasted cardio still apply? Thanks
Yes good advice. I’m going to try this.
Hi Dr. Phoenyx first I like to say how happy I am that I have found your amazing page! Thank you for all the wonderful advice. I’m starting the fasted cardio and I did it for the first time this morning. Wow that was a humbling experience. I’ve never been so excited to have finished cardio. lol I know I will get better at it over time. My question for you is, can I drink warm vinegar and lemon warter before my fasted cardio or will that ruin the fast?
Dr.Phonic, Can you drink water in the morning before exercise? Cause I drink a 8oz cup of warm vinegar or lemon water.And sometimes fix a fruit smoothie and I am all ways drinking water.So which one do I do in the mornings? Thank you Michelle
Hi im diabetique type 2, should I do the same thing like others who’s not diabetique???
Hi Marie: I too am type 2 diabetic–did you get a reply to your above question? Thanks
Thank you so much Dr. Phoenix. You’ve helped me a lot. I’ve lost over 100 pounds in the last two years but I feel my body needs to be tightened. I can’t wait to buy your book!
You’re welcome, and congrats on your weight loss success! Also, my book is available now so definitely check it out and be sure to leave a review 🙂 https://www.amazon.com/gp/product/0984863036/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0984863036&linkCode=as2&tag=phaumd-20
Thank you for explaining so clearly the science behind fasted cardio! I tried working out (weightlifting followed by cardio) in a fasted state for one month and all I can say is during that time i was my leanest ever. I did notice that I didn’t seem to have as much energy to lift as heavy as I would’ve liked, so in the end i went back to having a banana and a cup of green tea pre-workout. Would love to know your take on the pros/cons of weightlifting fasted. So happy I discovered your site!
Hi! The experience you had with decreased strength is quite common and normal due to the depletion of glycogen stores in muscle. Fasted training is a great protocol for fat burn, but with training you want to take a slightly different approach if your goal is to improve strength and increase muscle mass. In the above video I’m talking about fat loss, not strength building- those are two totally different goals with different protocols. That said, if you are looking to improve strength, on strength training days I’d recommend a light meal beforehand- personally I like branch chained aminos (BCAA) before and after a strength training session because they will give you a nice boost in energy, help with protein synthesis for muscle building, and will help overall to preserve muscle when training so you don’t lose strength gains over time as you proceed with fasted training days.
Hi Dr. Phoenyx, just discovered your site and I love it! I’m so glad you posted on this topic. I am an avid (albeit overweight) exerciser and have wondered about this. I like the idea of fasted cardio, but in my experience I feel like I get a much better workout when I eat a bowl of oatmeal or some other carb before exercise. Does fasted cardio mean that I just have to accept the fact that I’ll have a little less energy and strength when I workout?
Hi Mimi, there’s no rule that you “must” do fasted cardio, so if you feel better eating before you exercise do that. Yes, elevated insulin will affect fat burn, but weight loss always comes down to calories in vs. calories out. So if you want to eat before exercise, just make sure that what you eat is healthy (and not full of sugar), and also make sure you burn more calories throughout the day than you eat overall. Fasted cardio or not, weight loss will always come down to calories in vs. calories out.
Thank you Dr. Phoenyx! I visit your site regularly & also follow you on Instagram. I’ve only been on my fitness journey for a couple of weeks but I feel great! Thank you for being an inspiration. 🙂
You’re welcome Brittany! Thanks for following. Glad to read that you’re feeling great as you work towards being healthier 🙂
Thanks for this video! I shared this with my husband and he said that it was good to know. 🙂 I can’t wait to see more videos!
You’re welcome Derika! And thanks for sharing my vid. Glad you and your hubby enjoyed it!
I’d love to learn more about building muscle. I have a very flat tummy and some muscle tone, but I really want my ab muscles to look really toned and defined.
Hi Denise! Getting ab muscles to look more tone and defined is a mix of dropping body fat and “accentuating” abs through certain exercises. From what you say, you’re pretty much half way there since you do have a flat tummy and some muscle tone- CONGRATS! Just keep watching for when I post vids on ab focused exercises. I have workout up on my Instagram you should def check out now. https://instagram.com/p/mjCZ6FgPe3/
Also, building muscle is def something I’ll be talking about on my website. I’m actually working on a vid now on Protein Supplements, and I’m sure you’ll enjoy that, so keep checking in.
Thank you for that explanation. Will keep tuning in for more!
You’re welcome! Been getting a lot of positive feedback from this first vid and I def look forward to sharing more.