Ever wondered if that grumbling stomach during your morning cardio is doing you any favors? Let’s dive into the world of fasted cardio and see if it’s really the fat-burning powerhouse it’s claimed to be.
Fasted vs. Fed Cardio: What The Science Says
Cardio Conundrum: Fasted vs. Fed
Cardio is the cornerstone of any solid fitness routine. But here’s the burning question: Is it better to hit the treadmill on an empty stomach or after a hearty breakfast? Let’s break it down with some science.
The Science
A recent study led by Xiaolong Liu, titled “The Effects of Six Weeks of Fasted Aerobic Exercise on Body Shape and Blood Biochemical Index in Overweight and Obese Young Adult Males,” set out to settle this debate.
Study Setup
Researchers recruited a group of overweight and obese young men and split them into two groups. One group did their cardio after an overnight fast, and the other after eating. Both groups followed a structured aerobic exercise regimen for six weeks, with body fat percentage being the main focus.
Results: Who’s the Real Fat-Burning Champ?
Here’s what they found:
- Fasted Group: These participants saw a significant drop in body fat, losing about 3.7% over six weeks.
- Fed Group: This group also lost fat, but to a lesser extent, with an average reduction of 2.1%.
The takeaway? Fasted cardio seems to tap into those fat stores more effectively than fed cardio.
Additional Health Benefits
Both groups experienced improvements in other health markers as well:
- BMI: The fasted group saw a reduction in BMI of about 2.4%, while the fed group experienced a 1.8% decrease.
- Blood Lipid Profiles:
- Fasted Group: Total cholesterol decreased by 12%, LDL (bad cholesterol) levels dropped by 10%, and HDL (good cholesterol) levels increased by 7%.
- Fed Group: Total cholesterol decreased by 8%, LDL levels dropped by 6%, and HDL levels increased by 4%.
- Insulin Sensitivity:
- Fasted Group: Insulin sensitivity improved by 15%.
- Fed Group: Insulin sensitivity improved by 10%.
The fasted group showed slightly superior results in all measured areas, suggesting that exercising on an empty stomach might offer additional metabolic benefits.
Conclusion
So, what does this mean for you? If you’re looking to maximize fat loss and improve your overall metabolic health, fasted cardio might be worth considering. Xiaolong Liu’s study provides solid evidence that working out on an empty stomach could lead to better fat-burning and health outcomes.
Remember, fitness is a journey, not a sprint. Incorporating fasted cardio into your routine could be a step toward achieving your goals.
Keep pushing forward, stay strong, and trust the process.
LET’S GO!
Coach Mike
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