Is “Fasted” Cardio Better Than
Cardio Done Later In The Day?
WRITTEN BY
Darren Mehling
For many of you who are in your contest prep phase, trying to fit in your work hours, time with family, and
workouts all in the same day can be quite a challenge. Those of you who work long shifts and/or have
little ones to get ready in the morning further dread the cardio sessions added to your daily
responsibilities. It comes to no surprise then why I am regularly asked if early morning, empty stomach (or
“fasted”) cardio is absolutely necessary to achieve your contest prep goals. The answer is ‘yes’, and ‘no’.
Please let me explain.
What Does
Science Say?
Several research studies have shown that
empty stomach or fasted cardio, done in
the morning, does utilize more fat than if
that same cardio session, of similar
intensity and duration, was completed
after a meal. When you are in a fasted
state, insulin levels are low. And when
insulin levels are low, fat oxidation (“fat
burning”) happens at an accelerated rate.
Furthermore, low to moderate intensity
steady state cardio does utilize fat
oxidation as the primary fuel source. So, if
done in a fasted state, in this case early in
the morning, you will have a powerful 1-2
punch for effective fat loss!