Fasted Cardio, why all the hype about a method that rarely works

The idea is that if the body wakes up running through the vapors and immediately begins to increase the internal temperature and heart rate through physical activity, the only energy from which it can extract is the energy that has already been stored in the body. While the fasting in the state of fasting is not recommended in most accounts due to the increase in muscle degradation due to the low calorie intake of the last hours and the small amount of water entering the system for a prolonged period of time, running on an empty belly will not overload the fibers. That make up our muscles as a lifting session would. A simple dose of cold water and BCAA to counteract any immediate effect of muscle breakdown and voila! There you have the definitive adipose incinerator that many of us are looking for. Or so it was thought, until a recent study conducted by Brad Schoenfeld and Alan Aragon proved this ideology in a controlled study so that everyone delighted with their eyes.

 

What does the research say?

It is VERY important to keep in mind that together with the study of your aerobic options, both groups received dietary intervention and training plans and were also divided into BMI categories to keep the results on par with physical performance.

Another interesting note is that all subjects were women. Before, during and after the study, examiners measured body mass, body fat percentage, waist circumference and lean mass without fat, among other things. At the end of the 4-week study, they reported that there were “similar [results] regardless of whether a person is fasting before training.”

 

They also point out that, since this is one of the first studies that address this particular issue, “we cannot rule out the possibility that either of the two conditions will generate a small benefit over the other with respect to fat loss. More study is required in a longer-term trial with a larger number of participants. ”

Many people struggle with the habit of eating well and on a schedule. In addition, cardiovascular exercise is probably the most omitted thing in the gym after leg day! That said, I have witnessed that the addition of fasting cardio helps many people, not only to acquire cardio, but to force themselves to eat at a much more structured schedule. Nor is it a myth that waking up and moving as soon as possible will make you more alert and much more apt to get out of that comfortable house to start your buns to greet the day.

So, perhaps the addition of fasting cardio is not exactly a silver bullet for fat loss, but it may be the step that keeps you on track to do exactly what is necessary to kick the spare tire directly into the yard. scrap once and for all.

Refereces

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Paoli A, Marcolin G, Zonin F, Neri M, Sivieri A, Pacelli QF: Exercising fasting or fed to enhance fat loss? influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab 2011, 21(1):48-54.

Lee YS, Ha MS, Lee YJ: The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption. J Sports Med Phys Fitness 1999, 39(4):341-347.

Davis JM, Sadri S, Sargent RG, Ward D: Weight control and calorie expenditure: thermogenic effects of pre-prandial and post-prandial exercise. Addict Behav 1989, 14(3):347-351.

Goben KW, Sforzo GA, Frye PA: Exercise intensity and the thermic effect of food. Int J Sport Nutr 1992, 2(1):87-95.

Mertz W, Tsui JC, Judd JT, Reiser S, Hallfrisch J, Morris ER, Steele PD, Lashley E: What are people really eating? the relation between energy intake derived from estimated diet records and intake determined to maintain body weight. Am J Clin Nutr 1991, 54(2):291-295.

Helms ER, Aragon AA, Fitschen PJ: Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.
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