by Christian Thibaudeau
Lose More Fat, Stop Training Fasted
For fat loss, the idea of fasted cardio makes sense... until you look at the actual science. Here's what really happens.
Fasted Cardio: Not So Fast
People believe that training without eating means less readily available energy for fuel, leading to the breakdown of energy reserves (fat and glycogen) to power the session. Theoretically, this will lead to more fat loss. In fact, some studies have found that you mobilize more stored fat when doing fasted exercise. But thatâs not the whole story.
Losing fat is not about what happens during the workout but rather what happens in response to the workout over the course of the day. What happens to your resting energy expenditure for the next 24 hours following your session? What will be the hormonal milieu caused by the workout? And what will be its impact on muscle mass?
What Happens During the Workout?
Proponents of fasted training will claim that since adrenalin/noradrenalin increases more during fasted training youâll have more energy to train.
In reality, itâs pretty well established that when youâre in a fasted state (especially if that state has been going on for a while), your capacity to do work decreases as well a mental tolerance for physical work. This will result in less effective training sessions.
What Happens to Your Resting Energy Expenditure?
A study by Paoli et al. compared doing 36 minutes of cardio at 65% of maximum heart rate in a fasted or non-fasted state. During the session, the analysis of the respiratory exchange ratio (RER) found that more fat was used for fuel in the fasted state, BUT the opposite happened after the session. In fact, fat utilization was significantly higher in the non-fasted group for up to 24 hours after!
When fasted, the subjects burned a little bit more fat during the 36 minutes of the workout, but they burned less for the 24 hours after. The end result is that more fat was utilized over a 24-hour period when the cardio session was NOT done fasted.
This was confirmed by the fact that oxygen consumption stayed higher over a 24-hour period in the non-fasted group (more oxygen consumption means burning more fat since oxygen fuels the aerobic energy pathway, which relies on fat).
Hereâs the studyâs conclusion: âWhen moderate endurance activity is done to lose fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.â
Of course, you can continue quoting the many studies showing that fasted cardio uses more fat during the session, because itâs true. But the point is, fasted cardio leads to a lower resting energy expenditure (fewer calories burned at rest) as well as less total fat utilized over a 24-hour period.
What About the Hormonal Response?
Lifters know cortisol for its catabolic effect on muscle tissue. We fear it because it can break down muscle so it can be used for fuel, thus making it harder to build muscle when cortisol is high. But cortisol actually serves a useful function when training: it mobilizes stored energy.
When you train, cortisol is responsible for making energy available. The more you have to rely on stored energy (muscle glycogen or body fat) for fuel, the more cortisol youâll release. The more cortisol you release, the longer itâll take for it to return to normal levels after the workout.
As long as cortisol is elevated, your body is in a catabolic state. So if you produce too much cortisol during your session â which is likely to happen when youâre doing fasted cardio â your risk of losing muscle mass is much greater, and building it will obviously be much harder.
Thereâs also the fact that fasted cardio will increase AMPK more than non-fasted cardio. When AMPK is high, it has a negative impact on protein synthesis. So by doing fasted cardio, you make it harder to build muscle.
Then Why Do Competitive Bodybuilders Do It?
I hate to play the chemical comparison game because it doesnât explain everything, but in this case, it does. Nowadays, pretty much every competitive bodybuilder is using chemical assistance. Heck, even amateur bikini competitors are using stuff.
Using assistance basically helps people bypass the problems caused by fasted cardio. Who cares about elevated cortisol when youâre injecting or swallowing anabolic steroids that amp up anabolism at all hours of the day and reduce the effects of cortisol? So what if youâre raising AMPK if youâre in a constant state of anabolism? And so what if your metabolic rate decreases over a 24-hour period when youâre using stimulants like clenbuterol or thyroid drugs?
Iâm not saying that drug-using bodybuilders have it easy and donât work hard. Iâm saying that in some cases, like this one, the limitations that apply to the natural trainee might not apply to them.
Not convinced yet? Hereâs another nail in the fasted cardio coffin: The Final Word on Fasted Cardio.
What If I Donât Have Time to Digest a Meal?
Drink one serving of Mag-10 before your cardio session, which, along with preventing muscle loss, will actually increase fat burning while fueling a challenging cardio or metcon workout.