Fasted Cardio vs. Non-Fasted Cardio
Muscular Development|September 2021
For Maximum Fat Loss
By Steve Blechman

It has been reported in the scientific literature in the past that aerobic exercise after an overnight fast accelerates the loss of body fat. Research has shown that low glycogen and insulin levels from an overnight fast cause your body to shift fuel away from carbs therefore, allowing greater mobilization of stored fat burned for energy. This strategy is basically to help you become a fat-burning machine.

An article published in The New York Times on December 3, 2019 reported that, “Cyclists who peddled on an empty stomach burned twice as much fat.” This study that was reported in the Times’ article was published in the Journal of Clinical Endocrinology and Metabolism. The study found that exercising on an empty stomach before breakfast can lower muscle fat!

The study reported that the aim of the researchers was “to assess acute and chronic effects of exercise performed before versus after nutrient ingestion on whole-body and intramuscular lipid utilization, and postprandial glucose metabolism.”

In a six-week randomized crossover designed controlled trial, researchers at the University of Bath in England recruited 30 overweight, sedentary men. The researchers divided the men into three groups, one as a control and the other two groups riding a stationary bike, three times a week at a moderate pace tracking heart rates as well as the amount of fat that the subjects burn. One exercise group also downed a vanilla-flavored shake two hours before their ride (with no other breakfast) while the other group swallowed a similar-tasting placebo drink, containing water, flavoring and no calories. In other words, the placebo group rode on an empty stomach, but did not know it.

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