The Low Down On Fasted Training For Fat Loss
If you’re looking to lose body fat, one type of training that you may be considering is fasted training. You’ve likely read before that training on an empty stomach can help you tap into stored body fat faster, resulting in greater fat burning potential.
And while this is accurate to some degree, it’s not the full picture.
Let’s go over a few of the key things to remember about fasted training.
The Type Of Exercise You’re Doing Counts
The first thing that you need to know about fasted training is that the type of training you’re doing is going to make a big difference on whether this is effective or not.
In all actuality, you cannot do high intensity training on an empty stomach. The body requires glucose to be present for this type of training, so if you hope to do a sprint or weight lifting workout, it’s not a wise move to try it fasted. You simply won’t complete the session as you should.
If you just have a moderate paced cardio workout planned however, that you can do fasted if you like.
Note The After Burn Impact
The second thing to note with this is that because you are doing moderate intensity training when fasted, you will lose much of the afterburn effect that you could receive if you had done intense training.
So while fasted training may help you use fat as a fuel source better, it will have you burning fewer calories overall.
With intense training, you will rely primarily on carbs/glucose for fuel, however you will continue to burn calories at an elevated rate for hours after the session is done. This then can translate to greater fat burning success since over the course of the entire day you will burn more calories overall.
Look At The Big Picture
Finally, don’t forget to look at the big picture. If you feel miserable as you do this fasted training and hate every second of it, chances are good you won’t be doing it long.
Adherence is always the number one factor determining success of any workout program, so you are far better off choosing something that you actually enjoy. If this means eating before the workout so you’re well fueled, so be it.
Many people simply enjoy training more when they have plenty of energy to burn and will put in more effort because of it. This again means greater overall fat burning success.
So there you have a few points to remember about fasted cardio training. While it can be beneficial in some cases for helping you move fat loss along, in many cases, it’s actually less helpful.
If performance improvement is a key goal for you, remember that you will always do better if you eat before your workout. Keep in mind it doesn’t take much – 15 grams of protein and 15-20 grams of carbs to make a big difference in the energy level you have for the session ahead.