Fasted Cardio

Ahhh the long discussed topic of fasted cardio! We will put some of the arguments and theories to the test and see how we feel. 

First things first...what in the world is fasted cardio you ask?

FASTED CARDIO: Fasted cardio is just as it sounds, performing cardiovascular exercise in a fasted state.

Meaning your body is not digesting food because you haven't eaten for at least six hours.

During digestion your insulin levels are elevated, and you are not really in a "fat burning" mode, your body is in more of a "storage mode".

When you are in a fasted state, your body is looking for fuel (stored fat) so when you start doing fasted cardio you become a fat burning machine.

Fasted cardio is usually performed first thing in the morning after you wakeup. I try to start mine about an hour after I wake up.

I like to wake up, meditate while I have my Joovv on (red light therapy) have a cup of coffee (black so I don't break my fast) and then do my 45 minutes of cardio.

I keep my heart rate between 111 and 127 beats per minute. this seems to be my best fat burning zone. I stay at a pretty consistent pace, not sprinting, but not walking through my cardio.

Almost a 60-75% effort. It took awhile for me to work up to this effort, so wheever you are starting at is perfect for you. 

It feels great. My body and mind are calm after my meditation and breathing routine. Both are ready for for some fasted cardio. 

I am very fat adapted, (I use good fats for fuel instead of carbs) so if you are fat adapted as well this will help.

But if are still burning carbs, you for sure can still do fasted cardio. You will want to eat soon after finishing your session as well.

 On days I do my fasted cardio, I do eat within 30 minutes following my session.

I have played a lot with the timing, and I have found this 30 minute time frame works best for me. Play with the time for yourself, and see what feels best. 

Fasted cardio myths and theories...

Avoids upset stomach...This makes total sense. If you have a nervous stomach, and try to attempt cardio after eating, you would probably have a tummy ache. 

Avoid eating, and you have no upset stomach after cardio. 

Higher cortisol levels...Cortisol is your body's stress hormone that is released when it perceives a threat. If you dive too fast into fasted cardio, or try to do it too often, I perceive you your cortisol level to rise for sure.

Ease into it, and give your body time to recover. At least a day. Too much of anything is not always good. This should keep your cortisol levels, as well as your body in check, and balanced. 

Not a significant source of more weight loss...

I can personally say I have noticed a big change in my fat burning fitness journey since I have incorporated fasted cardio into it. I would suggest that you try it, easing into it. It is not for everyone. So it is doesn't work for you, that is ok also.

It all comes down to how you feel...Start by easing into some fasted cardio a few days a week. Maybe on your recovery/cardio day between strength workouts.

All you have to do is stay calm, breathe, and listen to your body.

It will tell you what is working for you and what may not be for you yet. No hurries and no worries, you will find your journey. 

Here’s to your health...

Cheers!