The debate on fasted cardiovascular activity (cardio)
and whether its effects are productive or counter-productive has been going on
for years. There have been hundreds of tests and theory papers written up on
the subject with different results and conclusions. Some debate that its
extremely effective with regards to fat loss as the theory behind it is that
within the fasted taste the body is deprived of carbohydrates (carbs) and
therefore must find another source of energy a.k.a. your fats. Others however
say that it’s counter-productive and while doing this cardio you’re burning all
your hard earned muscle and not your fat. Your thoughts?
My personal opinion in
all this is that it works to burn the fat on your body *IF* two simple tasks
are performed:
The cardio is done in a fat burning state (keeping the heart rate steady between
120-150) which can include incline walking or cycling etc.
Or if doing any cardio that is done at an unsteady rate I.e. running, sprints,
spinning, cardio classes (you should be drinking your BCAAs to ensure no muscle
loss)
Right now I am doing fasted
cardio 5x a week for 45 minutes of my choice, I am currently 7 weeks out from
the WBFF pro-Am and I am at 12% BF weighing in at 128lbs. As of right now I’ve
taken to two separate types of fasted cardio, running low intensity and long
duration approximately 6.8 miles per hour 3x a week and spinning classes which
are high intensity 2x a week. Yes, its true I am doing it and yeah, I personally
do see some positive gains, however, that doesn’t necessarily mean I am overly
joyed that I have to wake up almost every morning and regardless of how hungry
I am I have to hit either the gym or the treadmill ! Whoa !
During both I drink Anabolic State, muscle building and recovery catalyst which
are my BCAAs. This anabolic Amino complex which includes 10,000 mg of HICA,
L-Leucine, L-Isoleucine, L-Valine, L-Lysine, L-Glutamine. When you workout your
body uses its natural BCAAs for muscle building and recovery (in the fasted
state) and if you don't have enough stored in your body, your body
searches for its next available source which happens to be the muscle. Thus by
taking additional BCAAs it ensure that your body has the proper amount it needs
to ensure no muscle depletion. It also helps that personally, I find the fruit
punch tastes like sweet tarts candy .. Mmmmm Candy !
I also take my BCAAs intra-workout,
this allows my muscles and muscle fibres to recover faster and allows me to
have the ability to train harder with bigger results.
One article I read
entitled, “Fasted Cardio Burns more Fat” written by Science Daily stated that “those
who had exercised in a fasted state burned almost 20% more fat compared to
those who had consumed breakfast before their workout. This means that
performing exercise on an empty stomach provides the most desirable outcome for
fat loss” (
http://www.sciencedaily.com/releases...Weight+Loss%29)
Another
article entitled, “Training in the fasted state improves glucose tolerance during
fat-rich diet” stated: “In this
study we administered a hyper-caloric HFD to healthy subjects and demonstrated
for the first time that early morning exercise in the fasted state is more
potent than an identical amount of exercise in the fed state to improve whole-body
glucose tolerance, as well as to induce beneficial adaptations in muscle cells
that eventually may contribute to improved peripheral insulin sensitivity” (Bonen,
A. et al. (2008). Effect of training in the fasted state on metabolic responses
during exercise with carbohydrate intake. Journal of Applied Physiology.
Apr;104(40):1045-55.).
In conclusion my take on
the theory of fasted cardio is simple, yes it works if
done properly. Therefore, doing it for the right goals, in the right amounts
for your body, at the right intensity and have your BCAAs on hand (Anabolic
State!) And you will get those results you’ve been working so hard to get !
Yours Truly,
Lee O’Connor
Nutrabolics Brand Ambassador
Journal Reference
Javier T. Gonzalez, Rachel C. Veasey, Penny L. S. Rumbold, Emma J. Stevenson.
Breakfast and exercise contingently affect postprandial metabolism and energy
balance in physically active males. British Journal of Nutrition, 2013; : 1
DOI: 10.1017/S0007114512005582
Bonen, A. et al. (2008). Effect of training in the fasted state on metabolic
responses during exercise with carbohydrate intake. Journal of Applied
Physiology. Apr;104(40):1045-55.
