Fasted Cardio On A Empty Stomach (How a friend screwed himself up)

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Does fasted cardio on a empty stomach lead to greater fat loss? It’s an old bodybuilding myth along with the advantages of slow and steady cardio and interval training.

So I had this buddy one time (we’re still friends) who decided that he had to do fasted cardio on a empty stomach. I don’t know why he decided that he needed to do it, maybe he read about it over 1000 times or maybe some bodybuilder told him to do it.

Either way, he was obsessed with it. He’d drink a branch chain amino acid drink to prevent muscle loss and get on his treadmill for 45-60 minutes.

That’s not the worst idea. BCAA’s and fasted cardio can help you get lean but it’s not the “best” option. If you don’t have time in your day or if you’re behind on your prep in relation to your goal date or if you’re ok with kissing some muscle goodbye just to get slightly leaner or a combination of the above then go right ahead and do fasted cardio on a empty stomach.

In this situation, you throw “best” out the window and do what you have to do to get ready.

Is fasted cardio on a empty stomach more effective?

You first have to ask yourself what it may be more effective for. Is it weight loss? Fat loss? Preserving muscle?

So my friend would chime in…

“I’m doing it with my bcaa’s!”


Either way, he was obsessed with it. He’d drink a branch chain amino acid drink to prevent muscle loss and get on his treadmill for 45-60 minutes.

That’s not the worst idea. BCAA’s and fasted cardio can help you get lean but it’s not the “best” option. If you don’t have time in your day or if you’re behind on your prep in relation to your goal date or if you’re ok with kissing some muscle goodbye just to get slightly leaner or a combination of the above then go right ahead and do fasted cardio on a empty stomach.

In this situation, you throw “best” out the window and do what you have to do to get ready.

Is fasted cardio on a empty stomach more effective?

You first have to ask yourself what it may be more effective for. Is it weight loss? Fat loss? Preserving muscle?

So my friend would chime in…

“I’m doing it with my bcaa’s!”


It’s impossible to do a high intensity interval workout on a empty stomach, which uses glucose for energy, without any glucose in your body and expect your body not to turn to ¬†your muscle for energy.

You have to match the fuel source with the activity level. You might actually benefit from taking in a small amount of carbs pre fasted empty stomach cardio.

I’ll leave you with a research study done by De Bock et al. They concluded…

“Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.”

So if there’s no benefit Why are we waking up early to do it?


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Leave A Reply (3 comments so far)


  1. Aaron
    7 years ago

    the metabolic boost it gives for the rest of the day?
    wakes you up better than coffee
    dunno but actually enjoy it :)


  2. lewis
    6 years ago

    it’s transient and not nearly as effective as the metabolic “afterburn” that you get from strength training and the hormonal stimulation that occurs also helps to speed up fat loss.


  3. Bojan Shavganovski
    5 years ago

    Ppl can someone tell me name of bodybuilder that is on the bigger pic?? :)

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