10 Things You Must Know About Fasted Cardio

If you’re like an average American, you probably want to shed 10 pounds or so. There's always a new workout or diet trend, but how many actually burn fat like they say? 

Fasted cardio is not just a passing trend. It’s a high intensity workout that burns fat faster than any other workout!!

Here are 10 crucial things you must know about fasted cardio:

1. What Exactly Is Fasted Cardio?

What does “fasted” mean? First I’ll tell you what it doesn’t mean. It doesn’t just mean you’re running on an empty stomach. Your stomach probably feels empty an hour or so after you finish a meal. 

Your body is in a fasted state when you have not eaten for at least 8 hours. A good night’s sleep is a sufficient amount of time to get your body into a fasted state. When insulin levels are low because you haven’t eaten, your body has no choice but to burn fat. Naturally, this happens faster when you haven’t eaten for 8 hours. 

2. How Is This Different Than Fed Cardio?

Fed cardio is when you workout while your body is still processing food and your insulin levels are high. If you eat a bagel before working out, what is your body burning? The bagel.

The higher your insulin levels are when you work out the less fat you’ll burn. After you eat a bagel or anything else, it takes minimally 4-6 hours for your insulin levels to come back down. Although insulin is vital for building lean muscle tone it is important to have low insulin levels for fat burning.

Taking all this into consideration, the best time to workout is first thing in the morning. You’ve got an empty stomach and will have optimal results.

If you really want to bump up the effectiveness of your workout, give yourself 14-16 hours between eating and your workout.

3. Is Fasted Cardio Safe?

Yes! As long as it's done carefully, it is totally beneficial to your fitness! When doing fasted cardio, our bodies are using a different source for energy than food, which would be fat! You can actually lose up to 20 percent more body fat working out on an empty stomach.

4.  Can Habitual Use Lead to Health Conditions?

If you're doing it properly, no! There is always risks with everything but fasted cardio is something that should not put your health in danger. Everyone's body is different so just listen to what your body is telling you - ALWAYS! You can always consult your doctor beforehand when trying a new workout regime. 

5.  You Need A Healthy Diet

Just as important as working out on an empty stomach and timing when you eat is making good choices when you do eat. Avoid processed foods, grains, and sugar. This isn’t rocket science.

Replace the above with lots and lots of veggies. Add in protein. Most people are getting plenty of protein. Monitor your intake. The average adult doesn’t require more than 40-70 grams of protein each day. Eat lots of high-fat foods: butter, dairy, meat, and nuts.

Your Teami Detox Plan is a great aid in this fasted cardio process! Drinking Teami Skinny in the morning will help you curb your cravings and feel full! 

6. It Especially Targets Those "Stubborn" Areas

We all have them. You're working out consistently and eating right but there's always those stubborn areas of your body you cant quite get rid of! For women, it's typically your hips or lower stomach. 

The reason for these areas being stubborn all comes down to blood flow! Have you noticed when you're working out that areas of your body are warm or cold? These stubborn areas tend to be cold because there isn't enough blood flowing to the area. Less blood flow  = even slower results!

When you're in a fasted state, there is MORE blood flow which is why these areas are more likely to be targeted (finally!).

7. Benefits Beyond Fitness

Fasted cardio goes beyond just weight management! Benefits include increased lipolysis, fat oxidation and decreased insulin levels. When there is an increase in lipolysis, this means the body breaks down fatty cells to use them as energy. Fat oxidation is when the body burns the energy from fat cells when the body's energy is low.  This is how you're burning fat faster!

When the body is resting, blood insulin levels begin to drop. This means the body turns to using fat as energy instead of carbohydrates - the purpose of fasted cardio! 

8. Implement High Intensity Training

The most efficient type of cardio to accompany fasting is high intensity training. This will yield the best results in the shortest amount of time.

This type of cardio uses your body’s twitch muscles, which have tremendous metabolism and hormonal benefits. Simply put, you lose weight faster.

9.  Eating After Fasted Cardio 

So, what can you eat after doing fasted cardio? Anything you would eat after a normal workout! Eating afterwards does not effect results. It's recommended to eat within 30 minutes after doing the workout so that muscle protein synthesizes!

We have some yummy recipes to whip up after your amazing workout on our recipe blog, but anything that is protein rich and balanced will do the trick! 

10.  Fasted Will Become A Ritual 

A habit takes 21 days to develop. Fasted cardio isn't just about managing weight and stopping it when you hit goals - it becomes a lifestyle habit! 

Once you get in the habit of working out before eating in the morning, you become used to it! This is an AMAZING habit to develop because you're starting your day with a workout which means you're less likely to blow off the gym later in the day. You feel better inside & out!

Working out before eating also will make you more motivated to eat healthier and get you energized for your day! We love to follow our morning workout with Teami Skinny and getting ready for a productive day! 

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