What is Fasted Cardio & Is It Safe? Here's What You Must Know
If you’re like an average American, you probably want to shed 10 pounds or so. Lots of gym rats are busting their butts at the gym, while others are logging long weekend runs.
But fasted cardio will blow these other workouts out of the water. It’s a high-intensity workout that burns fat faster than any other workout.
Here are 4 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. 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.
4. 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.
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