Should I or shouldn’t I?
Some of the benefits of fated cardio depend on your genetics. Do you convert to fat burning easily? Are you metabolically efficient?
If your interested in your genetics, our fitness genes test will tell you if there is a genetic advantage to fasted cardio.
So besides genetics what other reasons might you want to try fasted cardio?
There are some advantages to fasted cardio. The main one being that It can cause your body to more easily convert to breaking down fat cells to use for energy. It also might be more convenient for you to just get up out of bed and get moving without worrying about fixing up a meal first. Studies have also shown some advantages to fasted cardio for fat loss.
However doing HIIT Training with a fueled body may be just as effective. Some research says a fed workout consumes more calories 12-24 hours after a workout than an unfurled workout.
There may be fat burning advantages to fasted cardio but research shows that it is intensity of exercise that will have the most effect on fat loss.
So if you don’t have the energy in the morning on an empty stomach Then cardio in a fasted state may just not work for you.
The biggest factor for fat loss will always be a deficit of energy expenditure to energy consumed. So you really want to make sure you have that correct before working on the details.
I would recommend trying both and see what you like the best.
See if you enjoy working out in a fasted state and see if you can do 30-60 min. Of low to medium intensity cardio or 20-30 min. Of HIIT.
Some people feel great doing this and state feeling mental clarity and less hunger throughout the day as well. Others just feel like they have no energy or get a better workout after fueling prior.
Whatever is going to be the more enjoyable activity is the one you will be most likely to stick to and will in turn be the most effective choice.
I think that a caloric deficit along with consistent exercise is going to give you similar positive results regardless of method.
Below are some of the papers and studies I use as references.