My online fitness journal, sharing my thoughts and experience

the fitness journal

Fasted cardio uncovered

Fasted cardio is exercising on an empty stomach


People say it means you burn more fat.  What does the research say?

Fasted cardio increases fat burning compared to fed cardio while exercising[1].

However, a 2014 study showed no difference in the long run[2]

If you burn more fat during exercise, your body makes up for it later by burning less fat during the rest of the day[3].

Training fasted state can double protein loss during cardio compared to a fed state, meaning you lose more muscle[4].

Fasted cardio can reduce performance[5].

Fasted cardio seems to improve glucose tolerance (almost 30% higher)[6], which might reduce the risk of diabetes.

Overall most of these effects are small.

If you enjoy cardio before breakfast, go for it.

David Kingsbury

I’m David Kingsbury, a personal trainer with over 12 years experience. After opening my own personal training studio at Pinewood Film Studios, I began training actors for film roles. I have since trained over 50 lead actors for various roles, in films such as; Wolverine, Xmen - Days of Future Past, Assassins Creed, Life and Les Misérables.

I offer custom online personal training and nutrition and use my expertise to help people reach their goals. My plans are custom made and built to fit in with your lifestyle, equipment and experience. Whether you are looking to get lean, lose fat or add muscle my custom meals plans and training plans can get you there.

If you would like to know more why not take a look at Training & Nutrition Packages.