Debunking the Myth of Fasted Cardio

 

When trying for weight loss, a lot of people approach their goals with calories in their mindset. Burn more calories than you eat every day, and you’ll lose weight. This blog topic by CRB Tech Reviews would debunk the myth associated.

The promise of fasted cardio is very attractive. Superficially, it also makes sense: Start with your sweat session first thing in the morning before breakfast, and, since there’s no food in your system for your body to use as fuel, your body will burn the fat you’ve stored for energy instead. But keep reading the whole story.

THE SCIENCE

Susan Kleiner, PhD, RD, author of “Power Eating” says that burning fatter is so different in reality than it is in theory. She says that, apart from burning fat in the form of triglycerides that float through your bloodstream, fasted cardio often burns few total calories that include calories from fat than properly fueled exercise does.

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That’s because, when fasted cardio increases the proportion of calories burned from fat during exercise, it lowers the total number of calories burned at a given rate of exertion. It’s essential to realize that when you workout in a fasted state, you’ll feel like you are exercising harder, even if you’re biking, running, or swimming less intensely than you would with fuel in the tank.

It becomes very painful to exercise in that state. You could do it, but it’s not good and has never been proved to offer benefits in terms of exercise performance or intensity.

Moreoevr, if you’re going to get caught up in calories in versus out, it’s worth noting that research published in the International Journal of Sports Nutrition and Exercise Metabolism shows that when people eat a small snack before a cardio workout, they continue to burn more calories and fat after their sweat sessions compared with those who exercise while fasting.

As if that wasn’t sufficient to ditch fasted cardio for good, it’s important to note that when you’re in a fasted state, your body doesn’t just turn to fat for extra energy. It also turns into protein. That’s right, muscle. In fact, study published in the Journal of Applied Physiology shows that an hour-long cardio, when performed on empty, results in up to 10% of all calories burned coming from protein.

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WHAT COULD BE YOUR PRE-CARDIO SNACK PLAN                                       

Weight loss doesn’t occur with under-fuelled training. It happens when you give your body what it needs to do its best.

To gain the most fat-burning benefits from your early morning exercise, she recommends eating a small snack that includes both carbs and fat, like whole-wheat toast and a hard-boiled egg, half an hour to an hour before exercise. The combination will increase your workout performance and, more calories burned, while also helping you to build leaner, muscle.

If you’re getting into hard-core or long endurance exercises lasting for more than an hour, you must think about fuelling up not just before but also during your workouts. Sports drinks, gels and even raisins if consumed during long cardio workouts have been shown to increase performance thanks to their blend of quick-acting carbs and electrolytes.

Keep reading this space by CRB Tech Reviews for more on wellness and fitness.

CRB Tech Solutions

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