Does Fasted Cardio Really Burn More Fat

 

I Tried Fasted Cardio for 7 Days. Here’s what Happened…

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Is fasted cardio good for fat burning?

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Fasted Cardio vs Fed Cardio For Fat Loss (IS EMPTY STOMACH CARDIO BEST?) | LiveLeanTV

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Fasted Exercise Better For Fat Loss?

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5 Reasons You should ALWAYS Workout During a Fast [Burn more fat]

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Fasted Cardio VS Regular Cardio

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Fasted Cardio For Fat Loss

Video taken from the channel: Paul Revelia


However, research has demonstrated that fasted cardio does not increase fat burning over a 24-hour period. While your muscles adapt to using more fat when you exercise, you don’t actually lose more. However, research has demonstrated that fasted cardio does not increase fat burning over a 24-hour period. While your muscles adapt to using more fat when you exercise, you don’t actually lose more fat overall on the days that you exercise versus days that you don’t. Some research does actually show that when you do cardio fasted in the morning, you burn up to 20 percent more fat.

A recent study from the UK published in the “British Journal of Nutrition” found that when subjects were fasted during morning cardio they burned 20 percent more fat than when they had a meal beforehand. Research has shown that there is no difference in body-fat lossbetween fasted and fed cardio. Fasted cardio may burn more fat during the time of the actual workoutbut less the rest of the day, whereas non-fasted cardio may burn less fat during the workout but more throughout the day. In the end, the difference in fat burned is insignificant.

While fasted cardio likely won’t help you burn more fat, it doesn’t mean you have to eat before the gym either. This one boils down to personal preference and your fitness goals. If you enjoy working out on an empty stomach and don’t feel like your workouts suffer, keep at it. As a matter of fact, it turns out that yes, you do see an increase in fat oxidation (or more fat burning) during fasted cardio exercise. 1 One study from North Umbria University found that those who “exercised in a fasted state burned almost 20% more fat than those who had consumed breakfast before their workout.” 2 But not so fast.

The Truth about Fasted Cardio and Fat Loss. Does fasted cardio burn more fat? The simple answer is not really.

Recent research (*by Horowitz and colleagues) has shown that there was no different in the amount of fat burned regardless of whether the subjects had eaten or. However, research has demonstrated that fasted cardio does not increase fat burning over a 24-hour period. While your muscles adapt to using more fat when you exercise, you don’t actually lose more fat overall on the days that you exercise compared to days that you don’t. The basic theory with fasted cardio being superior for fat loss is the fact that research has shown that: When exercising in a fasted state your body preferentially burns more fat for energy since your insulin and glycogen levels are low during this period.

Fasted cardio is simply just exercising in the morning after fasting overnight (i.e. not eating breakfast before you workout). The idea behind it is that if you exercise on an empty stomach, you will accelerate the fat burning process. When you are in a fasted state, your body has low levels of both glycogen and insulin.

List of related literature:

However, a study directly comparing fastedand fedstate cardio observed no difference in weight loss, fat loss, or body composition (28).

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

diets, and training in the fasted state may all have benefits in training your muscles to burn fat, but your muscles do need time to adapt.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

This type of resistance training tends to burn more calories, deplete glycogen (carbohydrate stored in the muscle; this is beneficial as it increases fat burning), generates a nice hormonal response in terms of fat mobilization and may create a larger caloric burn after the exercise is done.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Although some evidence suggests a metabolic advantage of endurance training in a fasted state to increase fat oxidation in trained muscles, other evidence supports the intake of nutrients, primarily carbohydrates, before, during, and after training sessions (Van Proeyen et al, 2011).

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

Fasted training is another simple Train Low strategy you can add to your routine.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

In short, high-intensity (anaerobic) exercises, such as 20 seconds of weight training or a 40-yard sprint, your body’s primary source of energy is carbohydrates, not fat.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

This vigorous fifteen minutes of interval training may burn less fat during the actual training than the slow thirty-minute run, but its metabolism-elevating effect will have you burning more calories for the rest of the day.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Second, the crossover and the duration phenomena do not necessarily suggest that body fat reduction is only achieved directly during fasted, lowto moderate-intensity prolonged exercise.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

The speed at which fat can be processed doesn’t change with training, so in order to be able to use more fat, we have to burn a higher volume of it.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

You deplete your glycogen stores more quickly when you do weight training exercises before cardio, which means you start burning fat sooner.

“Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans” by Maria Emmerich, Craig Emmerich
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans
by Maria Emmerich, Craig Emmerich
Victory Belt Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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159 comments

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  • I want to run in the morning on empty stomach with Water by 6am or 9am then eat a nice meal plus protein shake followed by lifting and a recovery shake.

    So I want to run and lift Monday Tuesday Wednesday Thursday and be off weekends.

    What you think?

  • Its funny how years ago fasting and working out was considered taboo and not to be done by medical community.. But I remember doing this an getting great results, but just like everything these are the same people who still think the food pyramid is actually still relevant.

  • An hour of excersise a day split into two sessions along with a 16/8 of intermittent fasting is a great way to loose weight and get in shape at the same time.

    First off, you need to skip “Breakfast” You don’t need to eat early in the morning. Just break your fast at lunch time (about noon)

    Do 30 minutes of fasted cardio early in the morning and fed weight training in the evening.

    You see, when you do your cardio, such as jogging in a fasted state, you don’t have all that food bouncing and pounding around in your stomach. Keep your cardio clean, clear, and smooth.

    When you’ve already broken your fast throughout the day, let’s say with a high protein lunch, even if you still have some food left in your stomach by evening time, you can still lift weights without feeling like King Kong is dancing in your stomach. After your weight session, you can still have a sensible dinner. Something light but nutritious.

    Then, just wait about 3 to 4 hours before going to bed. Rinse and repeat the next day.

  • Hi there just watched your video did I here right you butmrn more fat at a slower pace? Wow I never knew that that’s for the great video and tip

  • Just subscribed, you are great and saying everything I’ve been taking in for the past year. When my kids get a couple years older I’m going into this thing tough with awesome knowledge and this past year of learning the basics.

  • Good Video. What I appreciate the most is the simple fact you admit, “I changed my mind”. Fitness changes all the time with new research, new evidence, and many, most people can’t simply saythis has changed. They’re so hard and fast on ‘this is the way it has to be’it’s ridiculous.

  • Hey dr Beth, so specifically how do I enter that ‘burning zone’? What is the perfect environment for female hormones to be in that burning fat time

  • Yes so true. Unless you are on keto 2000 cal alternat day fasting. Or keto 2000 cal omad. Yes its extremely hard but I lost 120lbs in 9 month. And 2 yrs later still skinny. Did all my cardio fasted.
    Now Im into strength �� training. That i do fed or fasted.

  • I found it does imo. I’ve tried both. Fasted is great ��. I can connect to my abdominal wall a lot better with no food too so when I run I flex my stomach all the way through. With food that’s not good. But not for bodybuilding training. I think training with food is better.

  • Fasted Cardio + BCAA misconception!!!
    While fasted cardio they actually lead to (muscle) protein breakdown, as this study suggests: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9

  • Looking good Paul. I can already see the difference. Just want to share my experience with you. I’ve done both types of cardio and I’ve never noticed a difference. I give everything I try a fair chance and do it a lot to really see results. I do fasted cardio sometime but that’s just because that’s how that day played out. Not because I chose to on purpose. I’m cool with either one. Nice video.

  • I’ve started doing my strength and cardio workouts in the morning due to daily schedule. And I’m doing intermittent fasting as well. (Which means all my workouts are fasted since I don’t eat until noon). I feel surprisingly good. At what point would I start getting worried about muscle loss?

  • A pro for me doing fasted cardio (not that I do it ALL the time but the days I do) Like you mentioned that “high” you get afterward just sets my whole day up for success… I feel more motivated and just in a better state of mind. Hope that makes sense!:)

  • Does anyone find that fasted cardio increases your hunger for the rest of your day? That would make it harder for me to stick to my diet

  • Great videos and I personally do cardio fasted. However worth adding for context on IMTG utilization. The studies listed (and referenced studies of studies) are for 2 hour + cardio sessions and only apply to type1 muscle fibers. The test are for subjects ingesting carbs 15 mins prior and during these cardio sessions vs overnight fasted. Further research might be required on subjects who haven’t eaten for 2 hours (not 15 mins) vs 10 hour fasted state. Also the ITMG and muscle building points won’t work in unison unfort given the nature of ITMG cardio training.

  • Like Eric Helms says, there should be a balance btwn research and old school wisdom and in that spirit, THE QUESTION IS!! Theoretically If two individuals with absolutely similar genetics and body weight and so on ATE THE SAME CALORIES at a deficit but one did fasted cardio and the other did cardio after some food, wouldn’t the fasted cardio dude burn through his fat stores faster?!!

  • I recently listened podcast with Darryn Willoughby on Iraki nutrition about fasted cardio, and he talked about how is even less beneficial for muscle mass in calorie deficit to do cardio in fasted state. Best way is to be in fed state, when nutrients are available and insulin response is low.

  • “GET IT DONE” Sounds simple enough and growing up in the 70s folk either worked out or didn’t,,but now we have the exercise Guru’s,,endless personal trainer courses,,home workout vid’s, HIIT,Low Intensity,State of the art gyms,, newspapers telling us this is good that is bad,,,,,, A good example FAT in food is bad and so on,,,, and somewhere behind the corner is the latest findings and we believe them take in info without exercising common sense,,,, If we take control for a week do what makes sense,drop bro science,statistics,latest cars,,we will be pleasantly surprised with what we can come up with,,,,, This channel is great,,simple not over complicated with props quantum science about how bad upright rows are,,,I’m in my 59s and known folk doing upright rows sensibly,no prob,,,,,, so “LET THE FORCE BE WITH YOU”,,

  • doesnt the souna have a positive impact on growth hormone as well which can potentially lead to increased muscle mass and increase BMR?

  • Heck yeah bro! I know there is no difference…but I “feel” like it helps me wake up. Did it for years in the Army. Also…we did cardio ALL DAY in the Army and got super conditioned (but we ate a ton) so not shredded…but strong.

    Hello from Gainesville!

    (Gainzville)

  • Hey Paul! Plz give me some advice!
    I’m just done my quick leg surgery and dr said that i can’t go to gym for 1 weeks. But right now i’m in my contest prep and i dont know what to do with my calories intake.Should i eat at deficit to keep losing fat while healing my wound?
    9 weeks out from show!

  • I’m on my fifth day doing fasted cardio. Elliptical for 10 minutes then treadmill between 15-20 minutes then weights for about an hour to an hour and half. Shower then lunch. I’m 182 lbs and will weigh in on my 8th day to see if it worked. I’m 55 years old and been lifting for more than ten years and some cardio on the side. After my workout I still have energy, and I’m surprised I still feel energized the whole day.

  • I just started watching your videos about a week ago and they have helped me so much!!! I’m in my first bikini prep and listen when doing my cardio. I really have learned so much from you and lauren! Thanks ������

  • Just wanted to say I’m glad your channel has taken off. Been here since the start and it’s really great that a no B.S. professional (Ph.D. btw) can finally come in to start having a bigger voice than all these other zealots. Keep that shit up my dude.

  • I always have done fasted cardio first thing after waking. A habit I have had since my years in the Army. My question is what supplements can I take for energy that you or your peers advise for women. Right now I take Lean Mode from Evl Nutrition. Is there something else in your opinion that I can take for that extra boost or push of energy and added endurance?????

  • Pls comment on
    fasted cardio= muscle loss.
    Like others have commented, I too have heard that it hurts gains but only if longer than about 30mins etc

  • if you do fasted cardio first thing in the morning is it necessary to have a meal right after? or could you wait and have your first meal later?

  • Completely different topic, but related to fat-loss & cardio!

    I love road biking and can easily ride 50 70 kilometers a week during the summer.
    But, sometimes that will be like 50 kilometers in 1 day! As long as I recover well (as it’s not all out biking), & don’t lose too much weight on a weekly basis. Would that be okay?

  • Hi, After workout while fasting should break fasting if want to gain muscle?or waiting until end of fasting time to eat? Which one should gain muscle and lose far efficiency at the same time? Thank you.

  • I never felt it was better. It became habit after the military. Wake up, shit, shine, shower, shave. Physical training, shower, breakfast.

  • Love it because like you said it’s done for the day and gets my blood going. I’ve got my spinning bike set up in front of my TV and Xbox one. I get up, drink L-carnitine, get my coffee, turn on my Xbox and go for 40-45 minutes. Cardio,coffee and Call of Duty every morning for the last 15 years.

  • This is why I love your channel:) I could read several different articles to learn this information, OR I could simple watch a 9 minute video that covers it all �� Great content as always ��

  • I’ve heard some rumors that fasted cardio burns muscle, and if you do it you’ll “lose your gains”. I think this is just broscience, correct?

  • Good topic! I prefer fasted cardio as with my gut issues it give my digestion a break…..plus for me if I have food in my gut in the morning before a workout my running to the loo ����‍♀️ however on the days fast in the morning then eat at middayish. And then around 2pm do a workout I have zero issues and actually feel great. I guess everyone is different my gut problems are what control my day. My partner is the opposite he can eat before training and he’s fine. Another great topic ������������

  • Thanks for taking time out of your day the other day to answer questions based on fast fat loss
    appreciate it greatly!
    Purchased something on your site to show appreciation:)

  • I have also been doing fasted cardio because I like to run outside and it gets too hot later in the day. Plus I don’t like to run on a full stomach. Fasted cardio when traveling def frees up your evening WINNING

  • I prefer fasted cardio because I feel like I have more energy and feel less sluggish. If I eat a meal then go for run I subconsciously feel like I have food slushing around in my belly lol.

  • the biggest mistake I made when I start my fat loss journey was: overcomplicating stuff.
    calories in, calories out. It’s that simple. Eat less, move more. Don’t want a muscle loss? lift some weight or your own body weight.
    I wish I found you earlier.

  • Fasted cardio works, it’s not a myth. It does require 8-10 hours or more if your metabolism is slower or more to reach a fasted state so it lends itself to early morning cardio. Just be sure to eat after especially if you’re going to lift weights.

  • Biolayne you can call my dog ugly or even my mama chubby but do not attack metabolic Mike we love that guy!!!�� just kidding you are the man to I like you both little balance is good for everybody

  • Everyone is different. I myself dont get dizzy or tired if I fast a workout, which is quite often since I go first thing in the morning and fast until 12pm. I do take bcaa’s pre workout and drink lots of water and I’m gooood ��

  • Sorry not true. Though I love your channel. I have actually weighed myself eating the same food, I have yet to lose more weight in fasted cardio. I ate the same calories. Fasted cardio can spike cortisol levels and send people into a binge eating phase. I think people should do fasted cardio before their first meal only, so they don’t binge eat on their last meal. ENDOMORPHS body type should not risk doing fasted cardio, due to the risk of spiking cortisol levels and they already have trouble losing weight. I walk 4 miles a day at least with steady cardio and lose weight because I am in calorie deficit, period.

  • Paul, you hit the nail on the head with the heavy vs light weight. It reminds me of that study of 3×10 versus 10×3. They made the same amount of muscle gains, but the 3×10 group was done in like 20 minutes vs. the 10×3 group who took 72 minutes.

    I used to train purely for strength, but after a while I felt like I didn’t make the physique gains I wanted. Eventually moved on to “bodybuilding” training and made the best gains I ever made. Realized the heavy training would burn me out to the point I didn’t feel like doing additional volume for growth.

  • I did fasted cardio and dropped 40lbs in 3months. I also tried same workout after lunch and barely lost anything. I guess it’s up to the individual to experiment what works. thanks

  • I am always interested to hear other people’s opinions on BCAA’s! I’ve stopped taking them as if you’re consuming enough protein in a day you’ll be getting all your BCAA intake you need therefore an extra supplement isn’t necessary. I did love the taste of all the women’s best ones though ��

  • Everyone else on youtube says it’s better to train fasted. Cardio or weights… It’s better fasted. I don’t know why this guy thinks he’s smarter… Anyway… Just train guys, fasted or not just train

  • When we eat insulin spikes so how much time this give us to eat food, like can we take a break in-between for 1 mins or 5 mins… As we started meal with juice then after a gap of 5mins had fruits and then main course so can we take a break or every time it spikes insulin

  • Ive done fasted cardio for years (I intermittently fast) and I’ve found if I wait too long after my coffee, fasted cardio burns more. If I have caffeine in my system it’s so much easier

  • Lol whenever I watch Paul’s videos I look like a bobble head because I’m constantly nodding my head in agreement with everything this man says! My kids all make fun of me lol. Love this channel!

  • You do such a good job. You handled a few topics in 9 minutes very effectively which is an amazing skill to have. I like how you are organized, concise, and speak in simple language. This captures the audience and keeps them glued to you! Thank-you for sharing your wisdom again. During this pandemic it is hard to workout at home with weights that are much lighter than at the gym! So it is interesting to see the comparison between the lifting of higher versus heavier.

  • We’re all so different from each other, there’s rarely a one-size-fits-all answer. Not to mention the thousands of variables that are individualized for our own personal lives that works in supplication. A can cause B, but A can help Z because of B through Y. You just have to try stuff for yourself. Something I wish I learned a long time ago.

  • There is one thing that I don’t understand,If I am at a calorie deficit and my goal is to eat 1500 calories a day,and I workout kinda late,around 18:00 or 19: 00.So with that being said,I don’t understand should I eat all 1500 calories, then do workout and after workout eat dinner(eggs,bananas or whatever) or should I eat for example around 1200 calories,then workout and after workout eat the remaining 300…..I workout at evening so that is why I don’t understand what to do….this is really bothering me

  • i found out on myself that i perform much better fasted and can keep doing it 5 times a week without too many issues.
    if i do eat something before ( like almonds or whatever that gives energy) i feel bloated and underperforming.

    don’t understand how i can do 1 meal a day at night and have all this energy throughout the day, but this has been working for 4 months so far, never felt so good and never had such good medical analysis

    thanks for the great videos dude!

  • If I am going to Let’s say bicycle for 6 hours, I need to feast before a run to have energy and not fatigue as much. Fasted cardio is better, because your stomach won’t punch you. For short distances, fasted cardio is amazing. Choose your pain tho ��

  • I train weights most mornings at 5:30am fasted. It works best for me as i often so exhausted at night and sometimes have to work late nights overtime. I dont feel hungry that early in the morning and I feel i lift just as heavy etc then i do if i go at 6pm. It feels so good to have accomplished something so early in the day and know you dont have to worry about it later after work!

  • How important is it to stay in the ‘fat burning zone’ (60-70% of max heart rate) when doing fasted cardio? Only I find my heart rate can be a lot different on certain days so I could be running at a slower pace than a week previous but my heart rate will be higher (or vice versa). Surely a consistent pace is more important?

  • I am usually surprised at the energy I have doing cardio at the gym first thing in the morning in a fasted state…. sometimes more than when I go after work and have eaten throughout the day!

  • Who can dislike this,are people insane.We’ll w/e.Thank you so much for your honesty,and racional thinking.You’re really motivating and refreshing to listen,you also motivate a lot.

  • very helpful topics, answers and allways with clear explanation. Thanks, also thanks for the researches links. By the way, you look LEANERRR!!! committed to the challenge of course:D

  • its obviously a different training stimulus if fat oxidation is very high for a very short amount of time or if fat oxidation is spread across the day. so it can have long term effects, by improving the metabolic flexibility and thus decreasing tbe amount of aminoacids burned in states of deficits.

  • What if the only thing I consume is a pre-workout? I do know the sweeteners etc stop part of the fasting benefits but I wonder if this actually mean I can loose muscle during a morning weight session…

  • I’m fasting from after dinner around 8pm to lunch around 1pm and working out fasted around 8am. When should I take my protein shake to avoid breaking the fast while maximizing the benefits of proteins after the workout?

  • THANKS THOMAS JUST RECENTLY FOUND YOU ON INTERNET BEEN GREAT HELP IN FINDING OUT ABOUT FASTING BENEFITS. TIRED OF FEELING LIKE CRAP. HAVE ALWAYS WORKED OUT.BIKED TILL THIS LAST YEAR BEEN SLACKING OFF (NO WONDER I FEEL LIKE CRAP) YOU HAVE INSPIRED ME GREATLY,BACK ON TRACK! THANKS AGAIN,BLESSINGS TO YOU AND FAMILY FROM MICHIGAN.THOMAS & CAROLYN

  • I so needed this!! Fasted cardio works for me simply because I don’t wake up hungry. Would you ever try doing cardio outdoors? ☀️

  • can i do omad i mean lift in the morning and have my single meal in the evening? would that work or the timing is too far from working out and eating in the evening?

  • The last part of your video is true. I do a 1km swim then 1.5 mile 50lb sand bag walk with a 20lb vest. Then I do either a run with 20lbs or a brisk walk punctuated by burst of calisthenics. My mental focus and stamina are stellar! All while fasted. Also fellas it improves your erections and sexual stamina by like 10. Just keeping it real folks.

  • This videos do not give you any hint about your really needed way to lose proper weight.. everyone has his unique metabolism. I’d prefer you to know first whats your bodywork and food needs.. to fulfill your own task, what really matters is the way you gonna know what your body needs to get rid of excessive weight..
    I think one of the most important things here is to get rid first of your bad eating habits your life style ones as well, that will make you on the right way..also in the most beginning you definitely have to know if you are healthy enough to do such sorts of cardio sessions.. explore yourself first my dear..

  • Hi Layne,

    Really enjoyed the video. I enjoyed listening to your explanation on the research on whether there was any difference in weight loss between training fasted and training fed as it’s still a misunderstood concept.

    Thank you for making the video.

    Cheers,

    Billy

  • In 7:25 you say to do Cardio in a fasted state. But in all other videos you mention that you should NOT do cardio in a fasted state, only strength training. How do you reconcile?

  • Thomas I know logically it makes sense to exercise during a fast. However I’m susceptible to reactive hypoglycemia and tend to get shaky, panicky, and very unwell if I move too much during a fast. I’m hoping when I Become more fat adapted this won’t be an issue but in the meantime, do you have any suggestions?

  • Anecdotally, if I’m going high intensity (on the rower) with any food in the previous 90 minutes, I’ll puke. Since I work out in the early morning before work, I tend to workout fasted. Some days, I do twice a day, and the second one isn’t fasted, as I’ll have had lunch 3-4 hours prior. I can see maybe a 5% improvement in output in these non-fasted efforts. I just wish I could air-condition my garage and work later in the day so I could do more fed workouts. (Gets darn hot rowing in 85 degrees and 100% humidity!)

  • Hey Thomas!! Love your videos! Got a question for you: so when you say “fasted workout” would that be a situation where I just finished my last meal of the day and am starting my fast would I do my workout then or the next day before I break my fast? Thanks for putting all of this information on here!! So interesting and important!

  • I go to work usually so work out till 8 30 in the morning and have lunch at 12 in the afternoon where I complete my 16 hrs. Is this window good for my health after the workout?

  • Thank you for saying this! I’m so sick of this debate. They are the same! If you are in a 500 calorie deficit then at the end of the day you will burn 500 calories of fat no matter what cardio you did.

  • I’ve been lifting for 5 years now and I always do it fasted. I’ve even trained when I was fasted for 24h and didn’t skip a beat. I just feel much better that way and I hate needlessly complicating my life by calculating how long before a workout I have to eat, and how much and blah blah.

    Nothing like the feeling of finishing your workout and realising you have your workouts done before 9am and have the whole day ahead.

  • Hello Thomas! Your videos are great and I appreciate your research. I was excited to hear about excessive and cardio during a fasted state. As I looked into it, I found various videos from Jym Stapanni and others starting that cardio during a fasted state only increase fat burn during the period of cardio but reduces fat loss during the rest of the day. Are they incorrect? Or am I missing something. I would appreciate your advice. Break: this is one of the videos I’m referring to. https://youtu.be/IEbWdoceH-A Thanks!

  • 36 hours into a 81 hour fast I’ve worked out yesterday and today doing hit cardio and some weights I FEEL AMAZING �� plan to workout everyday while fasting

  • This is a great video! Thanks for sharing. I have a question though. Say I want to do strength training early in the AM but my fast doesn’t end until 12 pm. Can I still build muscle and be ok not eating after my workout for a few more hours? Or should I wait until right before my fast ends to strength train?

  • How can anyone eat before a workout? That food will not be digested and available till hours later anyway, all blood should be available to pump blood to muscles and deliver oxygen, not be digesting food in your stomach, especially carbs which are a dirty burning source compared to fats! Some mct oil and coffee is even better for immediate energy and then you burn fat all day!

  • Question I am doing a 36 hour fast twice a week as part of my routine (last meal at 6 pm and then breakfast 36 hours later)…I typically do a strength training about 20 hours into the fast; since my stomach is empty, am I in all likelihood not having any muscle gains, since I am eating 16 hours after my workout?

  • I think people get caught up in all the intricacies of fitness. Fasted cardio, non fasted, HIIT, Low intensity cardio, high reps, low reps etc. If you just remain consistent and can implement resistance training, cardio, proper nutrition, sleep and low stress levels which is definitely easier said than done you will see results. Also set realistic expectations when you start and don’t get caught up in social media by comparing your journey to anyone else. Continue to learn as much as you can, use trial and error on yourself, learn how your body works and I promise you if you remain consistent over your lifetime then you will have the body you have always wanted. The formula is in the hard work and you’re willingness to do the things that others don’t want to. That will reveal who you are and separate you from the pack. Awesome content as always Paul. Keep up the great work buddy!

  • Try exogenous ketones an hour before a fasted morning workout! The cognitive boost, energy and pump increase is absolutely insane!!!..and you will keep this energetic feeling most of the day!

  • Been Weight Training for Three (3) Weeks Fasted with Intermittent fasting and lost 15lbs of Fat and Gained 5lbs of Muscle. So lost 10 pounds overall. This stuff really works. But you have to start slowly in the beginning in order to adjust for working out while un fed. Your Blood/Brain/Breathing/Body/Bones need time to adjust without stressing you out and releasing Cortisol. This will block your Hormone Production, Defeat Enzymes Synthesis, Block Vitamin Absorption, and Cause your body to store Fat instead of burning the excess. Give yourself a 4-6 hour eating window and stop ingesting sugar. Sugar has the same effects on The Body at a much accelerated pace. Drinking a can of surgery soda is essentially toxic poisoning to the Body’s Blood and Natural Functionality by accelerating Cell Morbidity and Fat Stores. Good luck with your New Lifestyle Choice, and stick with it Because Looking Good Is Feeling Good.

  • Sorry, I’ve been an English teacher for 25 years…I can’t help it. Am I the only one that noticed the spelling correction? hehehe But seriously, thank you, Thomas. I am enjoying your videos and seeing some positive change in my life:)

  • If building muscle is the goal, rather than fat loss…does it matter if you consume carbs first when breaking a fast?

    I know for fat loss it’s better to consume protein when breaking a fast

  • Personally I love fasted cardio ironically I feel much lighter and energized during fasted cardio than during fed cardio. However will fasted cardio cost me more muscle mass?

  • How long, after you stop eating, does it take you to reach “a fasted state”?

    im sure it isnt right away, but does it take a couple hours? Or more?

  • You have a video which you said that HIIT is counter productive when Fasted and we should do a LISS Cardio instead. So which one is better during fasting? should I do LISS or HIIT?

  • Fasted Cardio has always felt better for me. Plus, for the same reasons you listed, I get up and get it done so that I know if that I don’t accomplish much that day at least I got my workout in. Thanks for sharing your feeling on the topic. ��

  • It all makes sense now
    I do keto omad and always did my morning cardio fasted lost 100lbs into first 7month. Thanks you videos ar awesome.

  • Dear Thomas, thanks again for another great video. What if you work out in a fasted state but don’t want to grow any more muscle? For myself I’m not aiming for growth, but maintain and increase some strength without gaining muscle size but losing excess fat. Finding a good balance here is really hard.

  • Hey Thomas, you may choose to ignore this comment/video but I do wish to present a concern with you best interest in mind.

    https://youtu.be/P4vXl-f5sF0

    I am concerned that the information that you present can be seen as inconsistent if people compare videos. The reason I subscribed to you is because of the time where you admitted to having said for a long time that too much protein is bad on keto before confirming that it is actually an independent variable. What I think needs to happen is you need to have a video, or a set of videos, that clearly present your current knowledge and beliefs so people can refer to that whenever they watch older videos. I also think this should be updated every 5 years since you have demonstrated that some of your information can get outdated

  • Nothing could be compared with a workout at the end of a 20 hour IF, the fat loss effect is unbelievably…i would only drink a couple of black coffee before workout and stay hydrated during it. I usually perform better on an empty stomach, amazing, would never go back to a fed workout.

  • Your knowledge is incredible! I just started my health and wellness journey and I’ve learned so much from you! Thank you for the amazing content!

  • What about HIIT style workouts with lifting?
    I only have one hour a day to dedicate to fitness and I have to do it early in the morning. With only only 1 hour per day, I choose Crossfit. Love it. But the workouts are explosive and I don’t think I can do it without eating first. I really want to loose body fat more quickly but still get stronger and better at my training. I want both things. I’m all ears on this topic because I feel like fasting longer would be a direct solution to fat loss and a way to easily cut calories out of my days. I have faith in the facts here but……I still worry that it might be counter productive to not eat before I do my workouts.
    Can I get good intense workouts at 6:00am without some food energy? I usually just hear everyone preach that I have to eat before I train but I want to train and pursue my fat loss goals simultaneously. Please help!

  • I think the “magic” of fasting isn’t that it zaps fat stores, but it’s simply easier to put off your first meal of the day than to have to shave off calories (and taste) on every meal. When I fasted, sometimes it’d be 3-4pm and I’d literally have to force myself to eat. Then when it came time, I could have a full, satisfying couple meals that resulted in similar calories had I ate 4-5 bland meals that made me want to kill myself.
    I think this is superior way to take in less calories over time while getting to enjoy food.

    Ontop of that, I’d also drink way more water during my fasts, taking a pre workout feels like it’s injected straight into your veins with no food in your system and you don’t have to worry about breakfast in the morning.

  • I agree with Dr. Layne Norton (Ph.D.) at the end of the day from wake to sleep calories is KING. No matter how you do it, the formula remains the same for weight loss or weight gain which is energy balance aka CICO. That said, there is a difference between fasting and actually being in a “fasted state”, usually to start being in a fasted state takes about 4-6hrs on average depending on the composition of your last meal (protein, fats, carbs). I prefer doing aerobic training in a “fasted state” and resistance training in a fed state. At the end of the day, no matter what you do or don’t do your fitness goals from a nutritional standpoint is mostly about CICO, calories is “KING” and protein is “Queen”, fats and carbs are substrates for energy although fat does have an effect on some hormonal function especially when it comes to women but also with men as well to a lesser degree. NO DOUBT!!!

  • I fully get this in regards to fat loss. But, what about with long distance endurance athletes? I’ve heard a lot of triathlon/marathon coaches who suggest that doing low intensity/long distance endurance training without carbs will train the body to use fat as fuel more during the efforts. One of the more prominent researchers on this is Dr Dan Plews, who suggests training low carbs/high fat (just during training, not keto) and then going high carb during races is extremely beneficial. Do you agree or disagree with this?

  • I always do fasted cardio/body weight exercise when I wake up before work. Personally, if I work out fed, I have to wait hours before I work out otherwise I’ll get cramps the whole time. I think it’s personal.

  • I am doing alternate day fasting. Should I weight train on my fasting days or just do HIIT or traditional cardio (jogging/walking/sprint intervals)? I notice whenever I weight train I get hungry and my stomach start growling and I feel like I need to eat (healthy of course) and if I didn’t I start to feel like I’m starving lol. What do you advise? My purpose for doing this at 44 years old is to lose fat and to attempt to heal Hashimotos.

  • I want to be a better runner so I plan to “practice running” a few times per week, however I also do a long walk every day. If I were to combine them, would it be better in fat burning terms to do a 10 min run followed by 30+ min waking, or walk first with the run at the end?

  • Biolayne:
    What about trace (incomplete) proteins? How useable are those?
    How often can one have a protein synthesis? Per BarbellMedicine, you can have one every 3 hours.
    A video discussing these questions

  • Correctiona meta-analysis is not the Gold standard for research (it is only as good as the studies which it includes into its results). The gold standard for research is a randomized, controlled trial.

  • Wrong! No, I am not going to eat more the rest of the day because I train fasted. That is an assumption you are making. ������ I am lean due to fasting and training fasted. People don’t believe everything you hear on YouTube. This is his opinion

  • ✔ BRAND NEW: Live Lean Sprint 2.0 7 week program: http://bit.ly/2C4WGNj
    For the first 250 people who purchase Sprint 2.0, I’m also hooking you up with a copy of our brand new TeamLiveLean.com 30 day Fat Melting Power Sets resistance training program.

  • Another great segment, also would be great if you could post some of the studies in the description for us keen readers!
    Good to see the channel taking off, think you’ve finally found your pocket!

  • Hi Paul! I have a cardio related question I’m hoping you can address. Can you please elaborate on how slowly you taper off cardio on a reverse diet? ie reducing a couple of minutes per week, or cutting whole sessions per week? I’m interested to hear more about how small the changes need to be. Thanks for another great video:)

  • I appreciate everyone being here and taking the time to learn! Remember, the purpose of my content is to arm you all with the knowledge that you need to be the best version of yourself. It’s not a coaching system, it’s a pool of information!

  • Yeah, for high peak performance, some carbs will help you, but for weight loss and training and actually depleting your body of glycogen, wouldn’t it be better fasted workouts?

  • The reason why fasting and fasted training works for so many people is because (on avarage) they consume less calories. And on avarage it’s easier to ‘burn up fat’ during a fasted workout. You get a sort of two stones one bird thing. Right?

  • I always do my cardio (hill sprint intervals) in the morning and only eat a banana around 30 minutes before. I find anything more than that means I feel sick pretty quickly. For resistance training tho, definitely have to eat a meal before
    Defintiely all about how you feel individually

  • No argument that overall fat loss is the same in fasted vs fed states. However, I am curious on your take on fasted training with yohimbine supplementation. Legion Athletics sells a supplement called Forge that contains this and is purposely used for fat loss during fasted training. The research they link shows that yohimbine helps target alpha receptors in fat cells, thus helping to burn “stubborn” fat faster. Thoughts?!

  • Be sure to give this video a thumbs up to support your girl it truly means a lot and that simple click helps keep the content coming. ❤️

  • If I eat then do cardio,I get hungry after. So I will tend to eat more calories. If I do cardio fasted and eat after I can control calories in better… so yes fasted cardio is better for fat loss for me in the REAL WORLD

  • now my schedule works with waking up at 5am then slamming a coffee and hitting 5 mins cardio then I go ham on weights for 1 hour then have a good breakfast after is that okay? Then I do cardio for 30-40 mins after 5pm which is right after my office work. I like it this way I have a lot more energy in the morning to lift, by the end of the day I just wanna chill haha.
    If not what can I do to make it better?

  • I usually work out fasted. But this is mainly due to my schedule.

    If I wanted to spend some time trying out eating before exercise, is there a minimum amount of time you should have in between a meal and exercise?

    I.e., are we talking 30 minutes or 2 hours?

  • PLEASE do a video on supplements and protein powder and all of that! I would love to know if they actually work and how to realistically incorporate them into working out.

  • combination of insane genetics with access to the highest quality drugs.

    In an interview Ronnie stated his pharma GH bill was $100,000 during his peak years. Its rumored he was taking 36-40iu of Serostim daily. He also had that hookup for high quality IGF1-LR3 [aka the key ingredient to the “legit kigtropin” that gh15 raves about]. pharma gh high purity igf1-lr3 along with grams of anabolics = freak status

    Nobody mentioning his diet for whatever reason. Ronnie ate pretty “bro” but also did some things that a lot of pros don’t or won’t (used artificial sweetener, flavour’s, bbq sauce, fattier protein sources). Regardless he ate big and often. Something that natural and even those that are on some type of gear tend to neglect. Whether you’re IIFYM or a bro you should know portion sizes and be half ass intelligent with your choices.

  • I thought and have read it comes down to personal preference as long as there is a slight calorie deficit and enough protein is present to maintain muscle mass?

  • As a Dr I would like to say what you presented here was academically sound and biologically brilliant. But, as I’m not a Dr, I cannot.

  • So then why do pro bodybuilders like Jay and many swear by fasted cardio getting them leaner much faster than any other time or fed state?

  • Hey I have a question I’ve started doing cardio In the morning around 9 to 10 I’ve been training My but off in lifting seen good results and I Wanna get rid of some body fat and gain Muscel at the same time and not loose any of it I’ve been getting nervous about it and I don’t know if I should do fasting or fed I feel like fasting will make me loose all my gains

  • Logically speaking it should be exactly the same whether you do it before or after eating if you’re in a calorie deficit.
    I do intermittent fasting I eat once every 24 hours. I don’t like 16 hours fasted with an 8 hour window because then you’re just going to have two small meals or three smaller meals
    Id rather have one good meal. With the way I fast and exercise (6-7 times a week cardio and 3-4 days a week weight lifting) your glycogen levels are going to get lower either way and will start consuming fat from your fat stores for energy throughout the course of the day. Goggins also uses this method for his normal diet, eats his whole fill for the day in the morning. I have lost 20kg so far i have 18 left till I get to my current goal, Has been working fabulously for me. I have tried both exercising on an empty stomach and 3-4 hours after I eat and I don’t feel any difference what so ever, It depends on how I feel. If I’m feeling lethargic then I will eat and then exercise, If i’m feeling fine while fasted then I’ll just get my workout out of the way

  • I’ve been searching this issue all the morning, watched alot of videos so am concluding this video because it makes more sense, fasted cardio is what works for me so I’ll stick to it thanks ��

  • Hi Thomas, thank you for your videos. I wanted to ask if you always need protein after working out? Like, if your fasting and you don’t eat protein after what happens? Sorry if you’ve answered this here I just don’t understand the science language.

  • I read by another “expert in the field” that Fasted Cardio will decrease your Metabolic rate thought out the day compared to fed cardio. Is that true?

  • I like to do fasted cardio because I find I get stomach aches if I eat before and also I find I feel heavy and lethargic…i think so what works for YOU��!

  • I usually do fasted cardio unless I do cardio later in the day. But I get the most out of it since food sometimes (even the healthiest food) will make me a little lazy. So an empty stomach works best for me when working out. Another great video:)

  • I find fasted cardio easier as feel tired after eating not an excuse or through choice but checked for metabolism,,, 3 double black coffee’s and I’m ready,,,Paul Thanx for a great vid,,

  • I feel like Layne has tho constantly repeat himself because of people like Berg and Thomas Delauer. I honestly don’t know how he does it and stays calm at the same time.

    Personally as long as I eat within a few hours before training I’m fine. I end up throwing up if I train an hour after eating. Leg day doesn’t matter, I’m upchucking regardless of when I eat. I’m not hungry after training either, so I’ll have a quick Protein shake and sip on it for the rest of the night.

    Side note: anyone ever try the fair life core power drinks, they’re awesome if you’re short on time. Pricey, but a great quick grab. 42 grams of complete protein and 240(ish?) Calories.

  • Cico has been debunked a billion times. All calories are not created equally. You can eat 2500 or 3000 calories a day and still burn fat.
    A high fat, moderate protein diet will have the fat melting off whether you work out or not.. the science is there!
    Many people do prolonged fasting 24, 48, 72 + hours, and work out and they’re fine if they’re in ketosis or are fat adapted.

  • I’m on my third day with no breakfast and no dinner. I go to the gym in the morning, cardio for 20-30 minutes then weights for about an hour to an hour and half with lots of water. Shower then lunch. I’m at 182 lbs and will weigh in on my 8th day to see if it worked. And I’m 55 years old. I’ve been lifting for more than ten years.

  • Love this vid! Thanks Krissy ❤️ I’m a morning girl so much prefer fasted cardio first thing in the morning but only for around a quick 10 min blast at home then I’m ready for a great day, I know what you mean about hiding the timer though, we even do that at work by putting a 5p in the bottom corner of our screen ���� I need a 7 day best booty challenge I can’t seem to feel the burn enough �� xxx

  • Krissy, I do cardio at noon, which is 4 hours after I eat my breakfast. Is that considered “fasted cardio” or no because I ate SOMETHING recently??

  • Love the video��! But I do think if your working out “fasted” that means 0 calories, most BCAA’s have calories. I don’t know about the one you use, so couldn’t say. I use to drink mine while intermittent fasting during my fasted state but then realized I was still taking in calories.

  • proof is in the pudding ; I fast all the time, if your looking for muscle mass & aesthetics then this might not be for you, but outside of the weight cutting that mma athletes entertain, their balance of fitness & muscle mass is premium

    They entertain fasted training

  • I have been recommended many times to workout fasted. Have tried 3-4 times, ended up feeling sick. Best if I exercise after an hour of light meal, or hour to two hours of a medium meal.

  • Evidence science shows, that is you don’t track NEAT and do fasted cardio people tend to lower their NEAT throught the rest of the day.

  • okay girl I loved how you said “or a give it a thumbs down” HAHA you’re so real F the haters�� but yes please please do a supplements and amino acids video! love youuu

  • I use fat burner called “Shredabull” very good, I get up early in the morning 4.45am and go fasted cardio only 20 minutes, 1 minutes sprint and 1 minutes rest for 10X enough, I can see my body change a lot then heavy weightlifting in the afternoon 1pm, workout 2 hours, feel really good positive.

  • BCAAs also break your fast, unless you’re strictly intermittent fasting, it doesn’t matter too much. Please do a vid on supps! The different between EAAs and BCAAs, and why you take BCAAs instead!

  • What if you do alternate day fasting and train for hypertrophy while fasted?
    Do you still get double the protein synthesis from the next day’s food (after sleeping a full night) or must you eat immediately after the workout?

  • I took roacutine for 7 months, it was so hard, I don’t know how you’re working out! I was exhausted all the time, you’re a machine ��

  • BCCA’s will throw you out of a fast. Water and black coffee is all you can have for a true fast. I have an espresso followed by electrolyte water whilst working out.:)

  • Very insightful Krisy! I’m coming back from avoiding cardio (for muscle gain reasons) and could use this advice for fasted cardio! ����

  • Hi Thomas, when do you consider someone being in a fasted state? i.e.: How many hours after their last bite to eat do these benefits starting kicking in?

  • I do HIIT, cardio and weighttraining fasted most of the time. At the first maybe 5 times I felt a bit dizzy when I pushed myself to hard, but now it’s the best thing I can do. My body has much more energy when it isn’t busy digesting food. I currently hate any type of sport when I ate 3-4 before the session, just doesn’t feel as good. Might not be for everybody but I think it’s worth a try for 2-3 weeks to give your body the chance to get used to it

  • I just want to say, your videos are genuinely making such an impact to my life. Gym has been part of my life for years but it was more a means for me to make sure I can eat what I want, and not gain weight, which was fine and it worked, but doing the small things you say is making me see changes in my body that I haven’t for years. Incorporating cardio and weight training, pushing myself with weights outside of my comfort zone. I’ve never felt stronger and happier, and I know this is just the beginning. We’re so lucky to live in a time where people like you put this content out here for free and it’s changing peoples lives. Thank you, Krissy. You rock. God bless you ��
    P.S. your skin looks AMAZING. So happy for you!!

  • I also do my cardio fasted 6 times per week in the morning for an hour.I like it better in the morning,because I fast 16/ 8.So I do my cardio, break the fast with a big meal and then train heavy weights later in the evening.

  • Nah man.. Here is my experience. Damn.. I do Intermittent Fasting and go to the Gym only at end stage of the fast Startin at 15th hour.. I do weights followed by high intensity interval training on bike or sprints… Initial days my quality of workout suffered, but within 5days or so my body adapted. I could do amazing weights and high intensity in cardio… But lately I have noticed strong amonia stench in my sweat and clothing when I come home.. Meaning I think I have been breaking down (looked up google), amino acids and probably not fats as I hoped. Haha ��

  • Hey Krissy
    I was wondering if your spine hurts on your medication by any chance?
    Also would love to see a video of all the various supplements you take and how you came about choosing Womens Best over and above the other brands. XX

  • I really hope you see this and answer.☺️
    So let’s say you eat 2000 kcal daily and fasted you burned 200 kcal. Do you then have to eat 2200 or 2000?

  • I am in love with your dark hair!! Wow ����
    Id love to see a video about supplements! Please could you talk about taking supplements on rest days ��

  • You don’t need to worry about breaking muscle down unless your doing a intense HIIT session, and/or 50+ min @ a steady state. Sipping on BCAA’s during and throughout the day prevents this.

  • I love Jeff’s vids too! Well researched and he covers popular topics as well as some off the beaten path topics. Awesome that you not only have followers but you are also a follower! ��

  • You motivate me so much!!! I love your insights and openness to trying different things, also can I just say your skin is looking amazinggg❤️

  • I’m like you. I do my cardio in the morning, including HIIT 3 times a week, and I really don’t feel like eating beforehand, so I don’t barf. I just have a big glass of water soon after I get up, then eat after I do my cardio.

  • I always felt really good doing fasted cardio but I would eat significant more throughout the day, I always felt a lot hungrier so it doesn’t work for me ��