What will happen if you perform cardio on an empty stomach.
Fasting cardio is when you exercise on an empty stomach in a state of fasting, usually in the morning before the first meal. The theory is that exercising on an empty stomach or after a long period of fasting can lead to greater fat loss. Although there are professionals who adhere to this theory, it is still the subject of heated debate in the fitness world.
The effectiveness of the theory of fasting cardio remains controversial, and, ultimately, the decision on whether to exercise on an empty stomach or not is yours. If you decide to do cardio training on an empty stomach, it has drawbacks that you should be aware of.Does fasting burn fat?
The human body maximizes fat burning during fasting workouts. Night fasting lowers blood sugar, insulin levels and glycogen stores. Typically, our bodies rely on these glycogen stores, which come from carbohydrates in our diet, for energy. However, if you exercise on an empty stomach (i.e. with a reduced glycogen content), your body relies on body fat as an energy source for your workout.
Are fasting workouts effective?
If you work out on an empty stomach, you will be hungrier later than if you had a workout after breakfast. But the total energy consumption will be the same in both cases.
Fasting can make it difficult to complete a workout, while eating can help you complete your entire exercise plan. Full-body workouts lead to longer aerobic workouts, showing that while fasting cardio may have other benefits, it usually does not lead to longer workouts.
But if you do strength training on an empty stomach, you will burn more fat (however, you should take into account the limit of your capabilities – strength training without nutrition immediately before exercise can be extremely difficult, and can lead to complications).
It is important to remember that exercises are beneficial regardless of whether they are performed on an empty stomach or after a meal. The theory of fasting cardio states that if you exercise on an empty stomach, you can increase the effect of fat burning. In general, weight loss and weight loss are the result of an overall calorie deficit, regardless of whether exercise is performed on an empty stomach or not.
Benefits of Fasting cardio
Body weight is likely to remain the same after training on an empty stomach, and after training after breakfast. However, the percentage of body fat will decrease if you do not eat before exercise.
In addition to potential fat loss, fasting cardio has other lifestyle benefits. If you have ever experienced nausea caused by physical exertion, the reason may be eating before exercise. With fasting workouts, you will most likely be able to avoid this condition.
For those athletes who don't get up early, night fasting and fasting before morning training can also save time after waking up. Thanks to the no-meal-before-workout schedule, you don't have to get up early to find time to eat before a workout. Instead, enjoy those extra minutes of sleep.
Risks of fasting cardio
While reducing body fat may be an advantage of fasting cardio, it is important to note some potential drawbacks of this approach to nutrition and fitness. For example, you will be at risk of dehydration and, as a result, kidney function disorder. Watch the intake of water.
Even fasting workouts can lead to loss of protein and muscle. If you are gaining weight, fasting workouts are not your option.
Similarly, fasting cardio can interfere with longer workouts. If your goal is endurance training, for example, marathon training, then fasting cardio may not be the best option. Eating before a workout can naturally lead to a longer aerobic session.
Fasting workouts negatively affect the intensity and volume of training, since on an empty stomach you will not have enough strength to perform the load in full.
Result
Practicing cardio on an empty stomach is a personal decision. Constant exercise, regardless of whether you have eaten before or not, brings obvious health benefits, which can include healthy and sustained weight loss. If you've never exercised before breakfast, it's best to start slowly. Give your body the opportunity to adapt to any changes in your exercise and nutrition plan and find ways to be active that best suit you and your lifestyle.
