Alright, first I want to apologize for not writing a blog in a LONG time. I’ve been learning the ropes on my website. I’m not going to slip up like that again hopefully! I want you guys to keep coming back for great fitness information.
So to the subject at hand. I’m sure most of you have heard the argument that fasted cardio is better than doing your cardio after you’ve had a meal. The trend ten years ago was almost a unanimous “YES, fasted cardio is better for fat loss – duh!” Trends change however and when there is money to be made or credibility to be gained many turn to the “opposite” to gain attention. Such is the case with the fasted cardio debate…
Now the trend seems to have shifted and we have proponents of doing fed cardio. Their arguments are that you can do more work with more energry, since you have calories in your body. They also say that fasted cardio is too “catabolic” or breaks down your muscle tissue (very bad thing).
The proponents of fasted cardio argue that fat loss is greater when the body is deprived of other fuel souces (i.e. food) before the cardio. After an overnight fast the body has been burning mostly fatty acids for fuel, insulin is low (insulin inhibits fat burning), and the body is ready to tap into stores of fuel to get it through whatever punishment you put it through.
So now that we have heard both sides of the debate its time for me to give my opinion. I have a decade of experience with myself and others with both types of cardio. First of all let me say the most important thing is that you get out there and do it. Cardio at any time is MUCH better than none at all, and we are talking minor (but significant) differences in fat loss here.
Still when I’m sweating I like to know that what I am doing is the most efficient sweating possible…lol…so here is my take on the subject.
For me, and the many others I’ve trained, fasted cardio is superior for fat loss over fed cardio. Why this is is still up for debate, but I believe it mostly has to do with low insulin levels. Insulin is very counter productive to fat burning and by doing your cardio fasted (with low insulin levels) you are pretty much forcing your body to either burn fatty acids or amino’s for fuel. Fatty acids are what we want, amino’s we don’t want to be burned. So how can you minimize the use of amino acids (muscle) during your cardio? Well the answer is to keep your heart rate at a low to moderate range – usually 115-130 beats per minute. This is conductive to fat mobilization and not very conductive to glycogen/amino acid burning.
So what have we learned? That in my opinion, and the opinion of many others, fasted cardio is superior for fat loss. The exact mechanism isn’t known so in this case going by the experiences of others should be a priority.
Still I say try out both and see what you think. Everyone’s body is different and everyone responds to stimulus in a unique way. So get out there and do your cardio, and report back to me and tell me which you like the best!
Yours in Health,
Jay Scott
CE-Fitness
Great weblog!
Thanks Cayla!