Is Fasted Cardio Safe and Effective?

First – What is fasted cardio?

Essentially, you do cardio with zero sustenance or nutrition. Most people would do fasted cardio upon waking while their stomach is empty.

Second – Why are people doing fasted cardio?

Some people believe that fasted cardio burns 20% more calories (source).

Next – Is fasted cardio safe?

Yes and no. If you have special conditions (i.e. diabetic, etc.), then fasted training is NOT for you. However, a 2010 study revealed that fasted  cardio training had a greater fat burn versus the fed cardio training (i.e. having food ahead of time). If you want more information, then check out the clinical abstract HERE.

Finally – Should you do it?

Performing fasted cardio is largely dependent on a few factors:
  1. Consult your doctor if it’s right for you
  2. Does it fit your goals (i.e. weight loss)
  3. Can you handle working out without eating ahead?
I have two tips to make your fasted cardio safer and more effective. Always bring a simple snack with you in case you find your energy levels plummet too quickly. And, next, throw back some BCAAs to help feed your muscles during this food deprivation. One of the worst things to happen is to waste perfectly good muscle tissue just because you want to lose a few pounds of stubborn fat.

Till later,

 -Dale L. Roberts, One Jacked Monkey, LLC

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You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, at any time you if experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice within this blog. Thoroughly inspect any equipment or workout area as free of danger, flaw or compromise, ahead of use. The user assumes all responsibility when performing any movements contained in this blog.
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Dale L. Roberts

My name is Dale Lewis Roberts and I'm an American Council on Exercise Personal Trainer, Certified, with an ACE specialty certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

While my greatest passions are health & fitness, writing and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Columbus, Ohio, with my wife, Kelli, and our rescue cat, Izzie.
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2 thoughts on “Fasted Cardio: Is It Safe and Effective?”

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