Are mornings of fasted cardio the best way to burn fat? The answer is both yes and no. When it comes to the basics of the human body, nothing is simple. Put together an exercise on top of normal daily functions and tasks, and things become a lot more complicated. So, what do the experts have to say about it?
Some researches actually show that when you do fasted cardio in the morning, you could burn a maximum of 20% more fat. A study from the UK (published in the “British Journal of Nutrition”) found that subjects burned 20% more fat during fasted morning cardio than the situation in which they had a meal before doing cardio.
Fasted cardio is generally effective because while you’re sleeping and fasting overnight, your body is working hard to conserve its carb stores and burns fat for fuel. But it doesn’t end right there. Your body also transforms amino-acids into glucose as you sleep, so fasted cardio done every morning mobilizes more fat and in some cases more amino acids for fuel, which is not so great if you wish to build muscle.
But it’s not that big of a problem as long as you consume whey, which is a fast-digesting protein, combined with slow-digesting casein, after your cardio workout.
Despite all the evidence above, nodoby can tell you that fasted cardio is best for getting rid of fat. Many studies on it focus only on how many calories are burned during exercise, and it’s not a good thing to do. This is causing problems, because the real benefits of exercise are achieved after training. Intense training can burn more calories than low-intensity cardio. Know that with high-intensity interval training (HIIT), you can burn calories passively for the rest of the day, which means you have the freedom to do nothing.