Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout.
Now, I say “cardio”, but really it was a metabolic resistance training session.
If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.
So we’re about 10 minutes into the workout and Mikey looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.
“I didn’t eat anything for breakfast.”
Me: Why the heck not?
“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”
Uh oh.
Perhaps you’re still believing this old myth just like good ol’ Mikey, so allow me to take a moment to dispel it.
The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.
Seems to make sense, but research has proven this to be wrong.
Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.
In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.
How can this be?
The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.
And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.
The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.
Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.
So I’ll leave you with some practical recommendations:
At the very minimum, have a couple scoops of whey before any morning “cardio” workout.
That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.
Give it about a half hour to begin digesting and then hit your workout.
Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.
Don’t be like my friend Mikey and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout!
Alright, now it’s comment time:
I want to know: Do you still do empty stomach cardio? Will you give it up based on this post? Do you notice your performance suffers?
Or maybe you do REALLY well with empty stomach cardio.
Either way, let me know your thoughts and experiences in the comments section below!
Chat with you below!
Your friend,
Joel
I only workout 1 morning a week and never do it without having a banana and a large glass of water. I feel it raises my energy levels.
I used to play a couple of hours of basketball on Sat mornings and tried it on empty and with a banana or protein drink. I never felt ”heavy” with the contents in my system, but rather more alert and ready.
Truthfully, I get up at 4:30 am to exercise and then go to work. There is no way I can eat first and wait until I’ve digested whatever it is that I ate or drank, exercise and get to work on time. For me, there is no choice but to do it on an empty stomach. It has nothing to do with whether I can burn more calories one way or the other. I’m a morning person and that’s when I want to exercise or it won’t get done at all. I’ve never felt it has affected my work out in any way, shape or form. Once I’m done, I have my breakfast at around 6:30 am and get ready for work. I feel great all day! By the way, I’ve been doing this for many years, and I’m 60 years old.
Thanks.
From tomorrow I shall have a banana or a bowl of yogurt, depending on what is available before I head out for the workout.
I am not able to perform optimally..no doubt. let us hope the food makes it better!
I’m never doing empty stomach cardio again. I’ve always suffered through the dizziness and lack of endurance because I thought I was burning a few more calories. But I’d always pig out after the workout. Now that I know better i think I’ll actually start losing some weight.
I work my way around this issue altogether by working out in the afternoon. I admire the 4 am workout folks, but I have found that my brain works better in the am (so that’s when I focus my work hours) and my braun – such as it is – works better in the afternoon when my body is warmed up. Afternoon workouts also keep me from hitting that dreaded afternoon eat-everything-in-sight stage.
I have a hard time eating breakfast before I jog in the mornings. I have been drinking smoothies lately and haven’t noticed any difference in my jogging performance.
Joel-about time someone that talks the truth!! I’ve been telling clients (and friends!) that empty stomach training is bad news however you look at it! I could never train without eating something-i’m ready for food after my workout as it is so if i didn’t eat before hand there’s no way i’d make it through!
Keep up with the great reading material!
Fasted cardio has always worked well for me. While there definitely are differing opinions, from what I’ve read there’s more research to support it than not.
Tom Venuto seems to like fasted cardio too:
http://www.tomvenuto.com/articles/morning_fat_burn.shtml
One thing he touches on is the insulin factor, which I think is too great to ignore. Eating releases insulin which blocks fat mobilization. So fasted cardio is in effect like the exercise equivalent of a low carb diet.
Hey Joel,
You make some good points in this article but steady state cardio does have a role to play and as with anything, it depends on what context you are applying it to.
Straight out though, absolutely no one should be doing resistance training, metabolic or traditional on an empty stomach. Would you run your car on no fuel? Of course not. I have seen so many clients come into the gym with a personal trainer and almost faint due to this misconception that it may have some benefit.
Fasted cardio is an old school but still heavily used method by bodybuilders wanting to shed body fat prior to a show and their results are hard to refute, natural bodybuilder or not so natural included.
For the general population however, you are spot on in saying that fasted cardio probably isn’t the best choice. Getting more done in less time should be everyone’s top priority and interval training or metabolic resistance training are 2 ways to achieve just that.
Have a great weekend mate.
Regards, Clayton
Personal Trainer | Adelaide, Australia
Steady state cardio on an empty stomach is something I use when I want to get really lean. I wouldn’t do any sort of resistance training on an empty stomach, that’s just stupid.
I don’t know about the research you’re referring to but body-builders came up with this trick long before any research was done on it.
Frankly, I trust my own experience over research data.
Also, what about cardio directly after weights? That has amazing results and the reason is much the same, glycogen stores are depleted, more fat is burned, simple.
hey joel!
i was reading your article and i guess i see some sense in it. I wake up really early before school so i can workout (i have to do it at home seeing as im just too young to join a gym). Because its so early, i dont have 100% motivation. however i eat breakfast after my workout, because i dont have time to wait half an hour, then workout, then go to school. so, in the end, im not sure whether it is my sleepyness or eating post-workout that slows me down.
Thanks for all your advice :)
I like to mix it up so ,once a while I do not eat before my 45 min. morning run and i don’t see no difference with the performance or feeling.If i ever want to put a max. intensity in a run or weight training,I always eat something.I’m just careful with what I eat.
I wake up early as 5.00am and do my workouts with a glass of pure raw egg to give me energy. Please let me know if this is good for my energy level!!!!!!!!
What would be the pre workout ingrediants!
Yours in Training
Paul
Hi Joel,
thanx for clearing that up. I used to do cardio on an empty stomach but couldn’t get the most out of the training. Now I know why.
Gr,
Daniel.
thanks !! very helpful post!
Joel,
I find that I have energy working out on an empty stomach as long as I drink a cup of black coffee. I agree with your overall point…if working out on an empty stomach causes people to have a less intense workout, then they should probably eat something.
For those who can still get an intense workout on an empty stomach, then there is a nice side benefit…your body will use a little fat for fuel during the workout along with the obvious benefits of an intense workout…EPOC and increase in HGH levels, etc.
The small benefit of working out on an empty stomach only matters if the workout is intense. If intensity suffers, then it is much better to eat something ahead of time. I’ve recommended that people eat a fuji apple about 30 minutes ahead of time if they need a bit of a boost. It is only 60-90 calories and seems to give a great boost without adding a bunch of calories.
Great points about the goal of a good fat burning workout!
Rusty
Well one of the most helpful thing to eat before a good old morning workout would be to have a glass of raw egg or 2 mixed with milk. Its natural, healthy and adds fats to the minimum. Its better then having fruits or having coffee since you also get a gain in raw proteins. Well I personally do not drink this stuff my self since I have my own choice of breakfast maybe not as healthy. I usually wake up at 5 in the morning and make a small bowl of my own recepie… a mixture of brown bread chunks, chicken, yogurt and some fresh garden leaves and dip a little olive oil on it. Its a really small bowl of it yet it is a three in one meal. Ultra Nutricious filled with energy and yet gives fat to the minimum. I have been having this for like last 2 months with a glass of orange juice and trust me it helped me loose weight at twice the rate I used to lose my weight before, when I used to have some cereal for breakfast. And to make your workout more effective I recommend you do some leg streches and deep breathing before you start to warm up and do the streches again after your workout. Helps to increase your blood flow even better. And never take a bath right after a workout, wait for like 45 minutes and then do so. Ok thats it for now I guess.
ahhhh… there is so much to read. im really confused now. can anyone really give me any advice i can adhere to? i dont really want to be on the fench anymore. i am 15 years old, and a very active basketball player. In my personal experience, i simply can not get a good work out in on an empty stomach? can anyone give it to me straight?
@Henrik Flensborg – I totally agree with this.
I couldn’t agree more Joel. It’s funny – I actually posted a youtube video about this very topic.
For whatever reason, a lot of people think that if they don’t have food in their stomach they’re only going to be burning fat. Sorry guys!
In your Extreme Fat Loss you stress the need for FAST DAY absolutely no food allowed but work twice as hard. Now I’m supposed to have something to burn more. Which is it?
aren’t you one of the guys who promotes a FAST Day? I am pretty sure that you were one of them, but maybe I am wrong. Either way… if you believe in the idea of a cheat day that involves fast days… wouldn’t the fast day involve “empty stomach” workouts? just curious.
but to answer your question. I always feel a little better about my workout if i have a bit of food before my workout.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...read more