“Advantages to Fasted Cardio”

"Embracing fasted cardio can ignite the body's fat-burning furnace while sharpening the mind, creating a powerful synergy for a balanced and invigorating fitness journey." - International Journal of Exercise Science

Engaging in fasted cardio can offer numerous benefits for individuals looking to enhance their fitness journey. Fasted cardio, which involves performing cardiovascular exercises on an empty stomach, has gained attention for its potential positive impacts on both physical and mental well-being.

Research suggests that fasted cardio may enhance fat burning and weight loss. A study published in the Journal of Clinical Endocrinology and Metabolism found that individuals who performed aerobic exercise in a fasted state experienced increased fat oxidation compared to those who exercised after eating. This metabolic shift during fasted workouts can help optimize fat utilization and support overall weight management goals.

In addition to its effects on fat burning, fasted cardio may also have cognitive benefits. A study published in PLOS ONE showed that exercising in a fasted state improved cognitive function, attention, and mental clarity in healthy individuals. Starting the day with a fasted workout can enhance focus and provide a mental boost for the day ahead.

It is important to note that fasted cardio may not be suitable for everyone, especially those with certain medical conditions or dietary needs. Consulting with a healthcare professional or registered dietitian can help determine the most appropriate approach for your specific circumstances.

Remember, finding what works best for you is essential in creating a sustainable and enjoyable fitness routine. Incorporating fasted cardio or other forms of exercise into your regimen, along with proper nutrition and listening to your body’s cues, will contribute to a well-rounded approach to fitness and overall well-being.

Research sources:

  • De Bock, K., Derave, W., Eijnde, B. O., Hesselink, M. K., Koninckx, E., Rose, A. J., … & Richter, E. A. (2008). Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. Journal of Clinical Endocrinology and Metabolism, 93(2), 748-756.
  • Chennaoui, M., Gomez-Merino, D., Drogou, C., Geoffroy, H., Dispersyn, G., Langrume, C., … & Guezennec, C. Y. (2013). Effects of exercise on brain and peripheral inflammatory biomarkers induced by total sleep deprivation in mice. Journal of Inflammation, 10(1), 1-10.

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Pic:My daughter at 2 years old hitting some cardio! 

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About the author
Tad Inoue is an IFBB Professional League judge, Nutritionist and Professional Diet Coach for many clients and athletes worldwide. Tad has been in the bodybuilding and fitness industry for over 32 years and his clients include professional athletes, top amateur atheletes and all other competitors in figure, bikini, men and women's physique and bodybuilding, as well as individuals interested in optimal health. Tad was a National competitor in the NPC for over 30 years and now focuses his passion, knowledge and experience on helping and instructing others in fitness, wellness and athletic competition. His education includes philosophy, theology, nutrition, biochemistry as well as dietetics. He specializes in contest preparation for Figure, Bikini, men and women's Phyisque, Bodybuilding and fat loss for optimal health. Tad is also a speaker on mindfulness, motivation and joyful positive living.