Fasted cardio training, or "hungry" cardio training, is considered almost a universal tool in the fitness community when it comes to working on muscle relief. Supporters of hungry cardio are convinced that there is no more effective method for burning fat.

Theory

In trying to trace the origins of the hunger cardio theory, we will inevitably touch on the publications of former Musclemedia owner and EAS brand owner Bill Phillips, who claimed that 20 minutes of fasting cardio is much more effective than 60 minutes of training after eating . Phillips explains his argument by the fact that in a hungry state, when the level of glycogen in the blood is low, the body is forced to receive energy for active physical activity from its own fat reserves. According to this theory, taking carbohydrate products, you provide the body with an external source of energy, as a result, the need to use stored energy reserves, such as fats, is reduced.

These arguments are quite persuasive and scientific evidence. When you train on an empty stomach, your body will use its fat stores more actively than when training after breakfast. In other words, exercising hungry will burn more fat than exercising after a meal.

But is it worth focusing on the fats burned during the training?

Let's try to look at it differently. Getting a little energy before a training session will increase your performance, and besides, these carbohydrates enter the body just at the time when it uses them most efficiently - when the absorption of carbohydrates by muscle cells and insulin sensitivity is at its peak. And what if eating-increased training performance contributes to better efficient combustion fat throughout the next day?

As you can see, contrary to popular belief among many bodybuilders, this scenario is not so simple and unambiguous.

What do the studies say?

Numerous studies show that carbohydrate intake before exercise during exercise 25-50% from maximum aerobic performance (VO2 max) reduces the intensity of fat burning. This is quite an expected result, although it should be noted that these data were obtained from the study of untrained people. However, experiments in which subjects received carbohydrates before more intense exercise yielded mixed results. Coyle's study found that trained men who did cardio while exerting 65-70% from VO2 max carbohydrate intake did not reduce fat burning in the first 120 minutes of training.

Horowitz et al. compared the effect of high glycemic carbohydrates on the performance of moderately trained men with low exercise ( 25% of VO2max) or moderate ( 68% of VO2 max) intensity. The data obtained were similar to Coyle's. In the group receiving low-intensity exercise, in the first 80 minutes of training, the level of fat burning was not lower than in the control "hungry" group. When loaded at level 68% From VO2 max, there was no difference in the intensity of fat burning between the "hungry" and "satiated" groups.

Turns out, in untrained people, cardio training on empty stomach causes more intense fat burning , whereas in trained individuals there is no difference in the level of fat burning. However, things are not as simple as we would like. A study by Coyle et al. in 1997 showed that trained athletes, when loaded at the level 50% from VO2 max, the intake of carbohydrates reduces the intensity of fat burning. Could the lack of difference between the "hungry" and "full" groups in Coyle's other work be explained by the higher intensity of exercise? 65-75% against 50% in this case?

A more recent study by Wallis et al. further confuses the facts. In their analysis, the researchers compared the results of moderately trained people receiving water or glucose at a dose of 1.5 g/min under load 67% of VO2max. In contrast to Coyle's findings, Wallis found that carbohydrate intake during training suppressed fat burning.

Thus, the effectiveness of "hungry cardio" remains an open question, since different experiments give different results when comparing fasting training and training after carbohydrate intake.

However, all of these experiments take into account fat burning directly during training. And here the question arises: what happens after the training session?

Should we strive to burn more fat in a training session if we get the same result in a 24-hour period? In other words, it will depend on the ratio of the amount of fat accumulated and burned within the daily cycle whether you become slimmer or not. It is pointless to consider the effectiveness of fat burning within a single training session, since it depends on too many determining factors - hormonal, enzymatic, transcriptional influences and many other conditions. Considering only one source of energy is an overly simplistic approach.

Analytical review published by Schoenfeld in Strength and Conditioning Journal, deals with the topic of hungry cardio training. In addition to considering the importance of balancing stored and burned fat, Schoenfeld makes the following points.

#1 . As a rule, if you burn more fat during a training session, you will burn more carbohydrates after it. Conversely, if you burn more carbohydrates during a training session, then you will burn more fat in the post-workout period.

#2 . Schoenfeld claims that high-intensity training inhibits the body's ability to burn fat during exercise due to obstructed blood flow. This is an argument in favor of fat burning advocates who believe that cardio training should be done at a low intensity for optimal results.

#3 . Contrary to the previous statement, multiple studies show that high-intensity cardio training is more effective than low-intensity cardio, which is promoted by fitness professionals.

#4 . Schoenfeld reiterates an earlier conclusion: while low-intensity cardio is more effective at burning fat in untrained individuals, this difference disappears when studied in individuals with significant training experience.

#5 . Fat burning, NOT lipolysis, is the deciding factor when it comes to fat loss. That is, even if the body releases fatty acids, what matters is its ability to burn them. According to Schoenfeld, although during fasted cardio training, lipolysis can occur more intensely, the amount of fat burned remains the same. This means that unused fats will again be deposited in the energy depots of the body.

#6 . Schoenfeld points out another interesting fact: eating before training leads to an increase in post-workout oxygen consumption. In other words, if you eat before a training session, more calories are burned after the session. But in reality, this increase is negligible and amounts to about 23 additional calories in two hours post-workout. A review by Laforgia et al. showed that the spike in post-workout oxygen consumption is negligible, accounting for 6-15% of the total oxygen expenditure of an entire training session.

#7 . Schoenfeld points out that during uniform cardio loads 40-60% of the total energy costs is provided by the processing of body fats. Although it sounds promising, more than half of this is intramuscular triglycerides, not free fatty acids. If we want to get leaner, we need to burn free fatty acids, but in untrained subjects, this consumes mainly intramuscular triglycerides. Triglycerides are burned within the muscle in the same way as glycogen, and in trained individuals, the proportion of triglycerides used as an energy source is even greater. In subjects with trained endurance, this energy source is up to 80% .

#8 . Schoenfeld emphasizes the important fact that the burning of intramuscular triglycerides does not affect the condition of your figure. Your appearance depends on the amount of visceral and subcutaneous fat. However, Van Loon's research showed that intramuscular triglycerides make up about 50% of expendable fat reserves. So while Schoenfeld argues that intramuscular triglyceride oxidation does not improve your figure, this is true only if all the fat burned during training comes from this source. But in this case it is not.

#9 . Bodybuilders should pay attention to how fasted cardio training affects nitrogen stores in the body. Schoenfeld cites a study by Lemon and Mullin that showed that training when depleted of glycogen stores (as on an empty stomach) doubles the loss of nitrogen in the body compared to training after carbohydrate intake. After an hour of cycling under load 61% from VO2 max, the loss of body proteins left about 10,4% from the total energy costs. This is especially important for bodybuilders who want to keep as much energy as possible. muscle mass. Although this does not mean that only muscle protein was consumed, it is nevertheless disturbing news. To make up for these losses, it would be wise to take an essential amino acid supplement before the "hungry cardio". While technically it won't be a hunger workout anymore, research shows that amino acid supplementation can stimulate fat burning and increase performance, with the former likely related to the latter.

#10 . Schoenfeld argues that "hungry training" reduces performance. While this argument is valid for long endurance training, it does not apply to more intense and shorter sessions such as strength training. In this case, the results of the studies are also very ambiguous. Moreover, those who regularly exercise fasted endurance demonstrate positive metabolic adaptations to such a regimen, which ultimately increases the intensity of burning fatty acids.

#11 . In conclusion, Schoenfeld reports that fasting not only does not stimulate fat burning, but may even worsen the results compared to training after a meal. In addition, he emphasizes that fast training can cause muscle loss.

Finally

So, what conclusions can we draw from the currently available data on hungry cardio-turning? On the one hand, an analysis of recent work shows that all methods can work if the main goal is to burn excess fat. If you're using "hunger cardio" to release and burn body fat, there's nothing wrong with that. If you prefer to do cardio after meals, this method also has proven effects, such as a slight increase in oxygen consumption.

For bodybuilders concerned about their figure, it will be appropriate to take BCAAs before "hungry cardio" to compensate for the possible loss of muscle proteins. Whatever the case, the biggest determinant of the success or failure of your plan comes down not to 1-2 hours of cardio, but to your ability to stick to your diet and diet. It should not be forgotten that the results of short-term studies may differ from real practical results, where the synchronization of nutrition with the training regimen turns out to be a secondary condition in relation to the volume of loads and the amount of loop substances entering the body.

In support of those who engage in "hungry cardio" for performance development, scientific evidence suggests that the body makes favorable metabolic adaptations in response to hunger training, although performance may decline in the short term. On this moment there is no evidence of whether fasting improves outcomes in subjects who then perform the same exercises after a meal.

In our opinion, now the myth about the effectiveness of fasting cardio for burning fat can be debunked, although incurable fanatics of the method can use it without harm to themselves if they wish. In the end, it all comes down to personal preference. But now you know that everyone who advises you" hungry cardio"for relief and weight loss is wrong, and you will not lose anything if you do not listen to these tips.

In getting rid of excess fat, a stable daily calorie deficit is important, the rest is secondary.

Bibliography:

Cardio on an empty stomach: to be or not to be?

This topic is controversial and not well researched scientifically. There is a lot of evidence and debate going on both for and against fasted cardio. And there is no consensus. But in theory, everything looks very good. In the morning, glycogen stores are depleted, and when you start doing cardio, the body primarily uses fat as an energy source. A similar effect, for example, can be observed when you start cardio after strength training.

What do scientists say?
Peter Hespel, professor of exercise physiology at the University of Leuven in Belgium, says that when you exercise on an empty stomach, adrenaline levels are high and insulin levels are low. He and his colleagues tested men who did endurance training without food before their morning workout compared to those who ate. In athletes who didn't eat breakfast, the researchers found a spike in the amount of protein needed to use fat for energy. And this allowed them to burn more fat, unlike the second group.
Other scientists are opposed. For example, Andrew Greenberg, director of the Obesity and Metabolism Laboratory at Tufts University, says that exercising before breakfast uses fat in the muscles. And it has little effect on burning total body fat. Other researchers cite that people may experience dizziness, as well as eat more food after cardio on an empty stomach, that is, overeat. There is an opinion that with cardio on an empty stomach, the processes of catabolism begin.

Where is the truth?
Let's say that cardio on an empty stomach "works". But this method cannot be considered a panacea. Known fact: fat burning occurs due to a daily calorie deficit (when we spend more than we get). And by itself, cardio has never been considered an effective way to burn fat. Because if we are talking about the usual low-intensity cardio (60-70% of the maximum heart rate), then it does not contribute to a high metabolic response, unlike strength training, when most of the calories are burned after exercise. If we are talking about interval cardio, then there is another question. It helps to speed up the metabolism in the time following the workout. But directly during high-intensity cardio, the body uses mixed sources of energy. Therefore, fat will be consumed in a smaller amount than during a low-intensity workout.

So is it worth doing morning cardio on an empty stomach or not?
The answer is simple: it remains only to test it experimentally and conclude whether it works or not. Personally, in my case, I felt a positive effect.
I tried to eat before cardio protein food, proteins with complex carbohydrates, and just protein cocktail. there was no result.
The result was when I drank BCAAs and vitamins before cardio, my cardio was at the level of 120 beats per minute. The result was good. I did not observe the processes of catabolism: I was full of energy all day, during the day there was strength training, on the same high level like no cardio. there was no drop in working weights - which I consider the main indicator for catabolism.
Therefore, I advocate fasting morning cardio with an amino acid intake before that. And be sure to have breakfast after cardio, in my case it is a small portion of complex carbohydrates and proteins to support your metabolism and not aggravate the process of catabolism. After sleep, it prevails in the body, and after cardio it intensifies. If you do not eat for several hours after a workout, then this process will reach incredible proportions. Of course, we need to stimulate the processes of catabolism for fat burning. But we are not the enemies of our muscles. Depending on the level of metabolism and goals, breakfast can be either carbohydrate-protein or predominantly protein (if you want to prolong the process of burning fat after training).
I have before cardio Bcaa with a ratio of amino acids 4:1:1 Nanox and Magnum complex vitamins.

Be sure to listen to your body, experiment and draw conclusions.

Some people convince everyone that "hungry" cardio is what you need, others say that it is not only ineffective, but also harmful. The truth is that if you do everything right, you can get the desired effect, and if not, you can hurt yourself.

Like the flexible diet, fasted cardio has been known for a long time and is now gaining popularity again in the form of effective way accelerating the fat burning process.

Like all methods in the fitness and health industry, hungry cardio has its detractors and supporters.

I thought about weighing this method of training, because I have a scientific understanding of the issue and practical experience and knowledge of how to achieve 5-6% body fat without pharmacology and without completely burning muscle mass. Cardio has always been part of my fat burning program.

Thus, this article will highlight scientific approach to hungry cardio and the very mechanism of application for quick and easy fat burning. Let's go.

What is fasting cardio?

Many people think that fasting cardio is just cardio "on an empty stomach" (which in turn means feeling empty in the stomach).

This is not the correct approach. Hunger cardio is cardio done while you are "fasting" - it's a little more than just an empty stomach. This state depends on the processes taking place in the body, and the food that you consume.

When you eat, the food is broken down into molecules that are used by the cells and are directly released into the bloodstream. To transport these molecules into cells, insulin is produced.

"Hunger" training involves activity at a time when insulin is at a low "baseline" level and food is not being digested in the body.

When your body is "full" it doesn't burn fat, it stores it.

Insulin not only allows the transport of food molecules into cells, it also prevents the breakdown of fatty acids (http://www.ncbi.nlm.nih.gov/pubmed/20733001). That is, the higher the level of insulin, the less fat the body uses as a source of energy (both fat under the skin and fat from food), since insulin blunts the lipolysis process.

The Science of Hungry Cardio and Weight Loss

The first thing to understand is that fasting cardio will not allow you to lose fat faster if you do not stick to it. appropriate diet.

It should also be remembered that lipolysis is only part of complex process fat burning. In addition to it, there is a place to be the oxidation of fats, which occurs literally due to the "burning" of fats.

Based on this fact, opponents of fasting cardio argue that although eating blunts lipolysis, it allows you to mobilize fat cells so that the body can successfully oxidize (burn) them.

This is wrong:

1. Studies have shown that the total amount of fatty acids in the body affects the rate of their oxidation.(http://www.ncbi.nlm.nih.gov/pubmed/9357807)
2. Also, according to research, carbohydrate intake reduces fat oxidation as during rest.(http://www.ncbi.nlm.nih.gov/pubmed/2240211) as well as during training(http://www.ncbi.nlm.nih.gov/pubmed/11090571)

After reviewing the results of other studies, we can conclude that fasting cardio allows you to burn a little more fat than post-meal cardio, so it's worth it.

How does a hungry carido get rid of "stubborn" fat?

To convert fat cells into the energy needed by the body, special chemicals "catecholamines" are used (http://www.ncbi.nlm.nih.gov/pubmed/2164095). These substances interact with receptors located in fat cells.

Fat cells have 2 types of receptors (http://www.ncbi.nlm.nih.gov/pubmed/38720): alpha-2 and beta-2. Beta-2 receptors accelerate fat mobilization, while alpha-2 inhibit it.(http://www.ncbi.nlm.nih.gov/pubmed/8401205) .

As you might guess, the areas in the fat cells of which beta-2 receptors predominate quickly “dry out”, and the areas with alpha-2 fat cells remain “filled” for a long time.

Also, the problem of "stubborn" fat is related to blood flow. The less blood flow in a certain part of the body, the less catecholamines get into the "stubborn" fat cells and the slower the process of burning fat.

How does fasting cardio help?

When you are in a state of hunger, the blood flow in the abdominal cavity accelerates.(http://www.ncbi.nlm.nih.gov/pubmed/17784905), this puts more catecholamines into problematic fat cells, resulting in more fat being mobilized.

The article was translated specifically for the site do4a.net

Many "fitness experts" recommend morning cardio as a proven and effective way burning fat, but a unanimous position has not yet been adopted. Most famous bodybuilders are ardent supporters of morning cardio workouts, which, as they believe, should be done first and then breakfast. They believe that in this way you can burn more stored fat and increase your metabolic rate throughout the day. There is a lot of literature supporting the theory of the effectiveness of morning cardio, but physiologists and scientists, as a rule, do not read it)). They lean more towards the energy balance theory. Its essence is as follows: if in 24 hours you burn more calories than you consume, then the moment when you burn the most calories is absolutely not important. Just as it doesn't matter if you burn them at the expense of fats or carbohydrates.

If you have at least a basic knowledge of human physiology and physics, you must admit that the timing of your cardio exercises is not the most important factor in weight loss. What's really important is to just do them whenever it's convenient and stick to a certain daily caloric intake. However, there is a reason why you can stick to morning cardio workouts on an empty stomach. If you want to take advantage of even the slightest advantage for more fast burning fat, it is worth studying this issue better.

Famous Arguments for Cardio on an Empty Stomach

1. When you wake up in the morning after 8-10 hours of sleep, the amount of glycogen in your body is reduced. In this case, the body mobilizes fats due to lack of glycogen.

2. Food causes the release of insulin, and it prevents the mobilization of fats. In the morning, there is little insulin in the body. That is why more fat is burned.

3. When you do cardio in the morning, your metabolic rate stays elevated for a while after your workout. If you do cardio in the evening, you certainly benefit from it, but you will not be able to take advantage of the "afterburn" because your metabolism will slow down dramatically as soon as you fall asleep.

Research supports this theory. An experiment conducted at the University of Kansas and published in the journal Medicine and Science in Sports and Exercise showed that a kilogram of fat is burned faster if exercise is performed on an empty stomach in the morning than if exercise is performed later in the day. The researchers measured respiratory gas exchange, calorie and carbohydrate expenditure, and fatty acid metabolism and found that the amount of fat burned during aerobic exercise after a 12-hour fast accounted for 67% of total energy expenditure during the day. This is significantly higher than the 50% obtained when doing the same exercises later in the day or after meals.

A similar study in The Journal of Applied Physiology looked at the effect of aerobic exercise on lipid oxidation. The researchers concluded: “Our results support the hypothesis that aerobic exercise increases lipid oxidation in men after a 12-hour overnight fast».
Another scientific article, "Optimizing Exercise for Fat Loss," reports: "Fat oxidation from aerobic exercise can be accelerated if exercise is performed in the morning on an empty stomach."

Despite the fact that increasing the amount of fat burned during morning aerobics seems logical and is confirmed by scientific studies, most scientists and physiologists categorically deny their effectiveness. First of all, they refer to the fact that in our time it will not be difficult to find studies confirming almost any theory that you want to prove)). The most controversial point is whether morning cardio has any effect on overall fat loss in the long run.

Lyle MacDonald, bodybuilding nutrition expert and author of The Ketogenic Diet, believes the body will try to make up for it later in the day. “All the research confirms is that you burn a higher percentage of fat. I agree 100% with that,” Lyle says. “As far as real fat burning is concerned, most studies confirm that it doesn’t matter at all when and what you burn. But what really matters is the 24-hour calorie balance. Because if you burn glucose during exercise, during the rest of the day you will burn more fat. If you burn fat during exercise, you burn more glucose later on. The end result is the same. If this were not the case, then sprinters who never "burn fat" during training would not be so lean. Simply put, they burn so many calories per day that they remain in balance and do not accumulate fat. Therefore, morning cardio may provide some psychological benefits for athletes, but I cannot say that it will lead to greater fat loss in the long term. And that is exactly what is important to us.”

When it comes to practical weight loss, there is no more experienced person than Chris Aceto. A successful bodybuilder and professional nutritionist for many of the world's top athletes, Aceto is a firm believer in morning cardio. He unequivocally states: "The most fast way getting rid of accumulated fat is the first thing to do cardio in the morning on an empty stomach.
Aceto believes that considering calories only in terms of energy received and expended is "limited thinking." He argues that there are many more factors involved in "real world" outcomes than just energy balance. And again, we return to the age-old debate, are all calories the same? “Absolutely not!” declares Aceto. “Calories are not just calories. And as soon as practicing physiologists hear such a statement, they begin to “boil” with anger))

“These nerds rely on the assumption that the most important thing is the period of calories consumed and expended,” continues Chris. “Following their logic, they have to admit that if I eat candy bars and drink Coca-Cola, but at the same time consume 100 calories less than the required level, then I will get rid of fat. But we all know very well that it is not so easy. It is necessary to take into account the ratio of carbohydrates, proteins and fats. In addition, the frequency of meals is important. There are a lot more factors involved here than just calories.”

Here are a few more additional benefits early morning cardio workouts:
1. They give you good mood for the whole day, thanks to the release of endorphins.
2. They light up and wake you up.
3. They help regulate appetite throughout the day.
4. Your body's circadian (circadian) rhythm adjusts to your morning stress, making it easier for you to wake up at the same time each day.
5. You will be less likely to complain of fatigue in the evening, when it is not too late. For example, when you are freed from hard work or friends invite you to spend a couple of hours in a cafe.
6. You can always make time for exercise by setting your alarm a little earlier.
7. They increase the metabolic rate for several hours after the end of the workout.

Of all these benefits, the increase in metabolic rate after exercise is one of the most talked about. Scientists refer to this “afterburning” effect as “excess post-exercise oxygen uptake,” or PCOIT for short.

If you only look at the amount and type of calories burned during an aerobic session, it won't tell the whole story. You should also consider the increased number of calories burned after your workout. That's right: exercise in the morning - burn calories throughout the day. Imagine that even when you are sitting at your desk in the office, excess fat is burned! It's a good news. The bad news is that IPCT is not as big as many people think. It's a myth that your metabolism stays elevated for 24 hours after regular aerobic exercise. This will only happen after very intense and/or long-term activities such as a marathon.

After low-intensity exercise, the value of IBSS is so small that its effect on fat loss can be neglected. Anywhere from 9 to 30 extra calories are burned after exercise at an intensity less than 60-65% of your maximum heart rate (HR). In other words, random walks on the treadmill will not affect the acceleration of your metabolism.

However, BIBT increases with the intensity (and duration) of exercise. As Wilmore and Costill note in "Physiology of Sport and Exercise", CBBT after moderate exercise (75-80% HR) will add approximately 0.25 kcal/min or 15 kcal/hour. This would provide an additional cost of 75 kcal, which is usually not included in the total energy costs. 75 extra calories is certainly nothing out of the ordinary. However, over time they add up. Adding up the calories expended after training for the entire year, you will get rid of 2.9 kg of fat.

One way to get a significant additional "afterburn" of calories is high-intensity interval training(WIT). HIT is carried out by sequential alternation of short periods of high intensity (85% or more of heart rate) with short periods of low intensity exercise. Studies have shown that HIT can increase BIBI and thereby significantly increase the number of calories burned per day.

In one study, researchers at the University of Alabama compared the effects of two types of exercise on 24-hour energy expenditure. The first group rode a bike for 60 minutes with moderate intensity. The second group used HIT: cycling for two minutes at high intensity followed by two minutes at low intensity. The group that used HIT burned 160 more calories in 24 hours than the low intensity group. This means that the HIT group will burn an additional 6.6 kg of fat per year.

It is important to note that strength training has a significantly higher IBCT than aerobic. Studies have shown that strength training increases metabolic rate by 4-7% over a 24-hour period. This means that bodybuilding burns fat, although not during training. For people with 2500 calories per day, this helps burn 100-175 extra calories after strength training is over.

The most common question about fasted cardio, especially if done at a high intensity, is the potential for muscle loss. After an overnight fast, glycogen and insulin levels are low. As we have said, these are optimal conditions for burning fat. Unfortunately, they may also be optimal conditions for muscle burning because carbohydrate food sources are low and levels of the catabolic stress hormone cortisol are high. It turns out that morning cardio is a double-edged sword. However, there are still ways to avoid muscle loss.

Aerobic training won't burn your muscles, but only as long as you don't overdo it. Keep in mind that the body is constantly breaking down and rebuilding muscle tissue. This process can be called "protein cycling" and it happens all the time. Your goal is to tip the scales a little in favor of increasing anabolic processes.

How to keep muscles?

Firstly, avoid excessive cardio workouts. Chris Aceto suggests limiting fasted cardio to 30 minutes and then "it's unlikely that amino acids will be burned for fuel." He also mentions that “a cup of strong coffee should burn more fat.

Secondly don't starve yourself. Muscle loss is more often caused by malnutrition than by excessive aerobic exercise. Provide yourself with proper nutrition for the whole day, including sufficient amounts of proteins, fats, carbohydrates and vitamins.

Third, keep training with heavy weights, even while burning fat. Don't think that using lighter weights and more reps will help you achieve more definition. What helps to build muscle will, first of all, support them.

Are you still afraid of losing your toned muscles during your morning cardio??? One way that many bodybuilders use is to drink a protein shake or take amino acids 30-60 minutes before a workout. Protein without carbs will minimize your insulin response, allow you to mobilize fat, and prevent muscle breakdown.

Finally

It seems like morning cardio has enough undeniable benefits to get people to set their alarms early. However, it is clear that this is the case and will remain a very controversial issue.

You can be sure that you can get rid of excess fat even with one strength training(without aerobics) and proper nutrition. But if you're looking for maximum results, why not add some high-intensity cardio early in the morning?

Cardio workouts done on an empty stomach- This is a great way to get rid of body fat. However, given that they are carried out on an empty stomach, not only fat is lost, but also muscle . To engage in such training, you need to weigh the pros and cons of this approach to burning fat.

Cardio training plays a significant role in fat burning. Fat becomes a source of energy after glycogen depletion occurs as a result of prolonged cardio loads, when the heart rate reaches 60-70% of the maximum. Based on this feature of training, it is natural to assume that doing cardio without breakfast, that is, on an empty stomach, can accelerate the burning of subcutaneous fat.

There is no unambiguous opinion about how effective morning cardio workouts performed on an empty stomach are. This topic has been debated for a long time. Both supporters and opponents cite results as evidence for their correctness. scientific research biological processes and mechanisms occurring in the human body. Research scientists also show conflicting conclusions. To come to any decision, you should become more familiar with how energy is expended during training.

The source of energy expended during both anaerobic and aerobic exercise is the carbohydrates accumulated in the body, that is, glycogen. This continues until the supply runs out. In the morning, its level is minimal. If a person does not have breakfast, protein catabolism begins to occur. Supporters of fasted cardio cite this fact as an argument that instead of carbohydrates, fats are involved in the morning workout.

However, we should not forget that with a reserve energy reserve, which is fat, the body begins to "part" in the very last turn. And even if glycogen is at zero, some time will not be spent body fat and proteins are muscle tissue. Therefore, when doing cardio on an empty stomach, both fat and muscle are lost. This is especially important for those who do not just want to lose weight, but are engaged in weight training, trying to find a beautiful and elastic body. People who fundamentally need to preserve their muscles are advised not to exercise on an empty stomach, but to have breakfast.

Professional athletes taking part in competitions resort to fasted cardio to speed up the fat burning process. However, the concept of "fasting" for them is conditional, since they consume amino acids before training. This avoids the consumption of muscle protein as an alternative source of energy.

Fasting cardio as part of a workout program

1. upon reaching a "plateau" - a reduced rate of fat burning against the background of the body's adaptation to changes in diet and exercise;
2. after a complete restructuring and getting used to the program of sports activities that has been used for a long time.

It is recommended to resort to "hungry" cardio on a temporary basis with certain breaks. Regular classes will lead to the fact that the body adapts to such a regime. The main thing to remember is that muscle loss is inevitable, and in some cases, depending on the individual, lethargy and fatigue may be observed.

Breakfast or not after cardio on an empty stomach

A common mistake of practicing this type of training is the complete rejection of the morning meal. Many believe that if you do not eat before dinner, then the effect obtained from "hungry" cardio will increase. Such an approach is fundamentally wrong.

Lack of food in the morning serves as a signal for the body to the upcoming hunger strike. It triggers the fat storage mechanism. Consequently, muscle mass is lost, and the energy received from subsequent meals is instantly deposited in the fat layer.

This can be avoided by having a carbohydrate breakfast after cardio training. Such a meal not only blocks the fat accumulation program, but also significantly reduces muscle loss. But, even taking such measures, you should not take this type physical activity as a complete fat burning training.

To start the process of burning fat, it is not enough just to do cardio training, you also need to reduce the number of calories consumed. If the calorie content daily ration will remain high, even the most intense workouts will not be able to compensate for the excess of energy entering the body along with food, and the result will be practically zero.

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