The TRUTH About Empty Stomach Cardio

Joel that is interesting. Could you state the research so i could look at it?
Keep rockin’!

-Darrin Walton
Warrior Fit body Solution

I used to work out on an empty stomach. Since taking up the practice of eating a greens drink and some protein, I find my workouts to go quite well. The greens drink is full of good carbs like Kale, swiss chard, spinach, sea weed, etc. (you get the idea). I throw in some hemp, or flax, carrots, sometimes apple, orange, etc. Then have some protein powder with it. It’s just one glass, but, it goes a long way. :O) I use a Vitamix.

Thanks for the tip. Question for the group. My 17 year old son want to start using Jack3D supplement for workouts. Is this stuff safe?
Thanks,

Joel, I’ve been doing morning cardio on an empty stomach for years and have never had any problems. The first 20 minutes are hard, but after that I feel great. I’m able to do 30-60 minutes pretty easily. When I say cardio, I don’t mean cardio with weights. I mean the traditional cardio on a treadmill, stationary bike, or elliptical. It wasn’t until I introduced fasted morning cardio to my routine that I started seeing serious fat loss. And the best part if that I lost only a small amount of muscle. The people who claim morning cardio eats up muscle should look at their diet before blaming the cardio. And for the people who claim not eating first affects performance, how long have you tried it? Like I said, the first 20 minutes are hard. But after that, I feel like I have plenty of energy to get through the next 40 minutes. Also, look at what type of cardio you’re doing. I would never do cardio with weights. A treadmill with no incline or elliptical at the lowest resistance is where you should start. BTW, nothing, not even HIIT, zig-zag dieting, low carb diets, or the most intense weight training has ever been able to melt body fat on me the way fasted morning cardio does. The studies may say it makes no difference if you don’t eat before hand. But real life results speak for themselves. I won’t stop doing morning cardio despite what this article says.

Thank you so much Joel! You answered my question in the “What’s your goal? comments area” :) Tomorrow I’ll wake up early to eat a small oatmeal cookie half hour before my workout…

Hey guys,

Yes I still do my morning cardio “basically” on an empty stomach. Normally first thing I do when I wake up is have two cups of coffee and then off to hit the gym. By the time my caffine kick is off my workout if normally done then I go home and enjoy my breakfast. I[m not sure if that counts exactly but seems to get the job done!

P.S. Every morning I plan tro lift heavy I start my day off like this. Two cups of coffee, add 2 scoops of vanilla whey, 4 ice cubes, and a half cup of skim milk….. Tastes just like a french vanilla cappuccino while taking advantage of the extra protein minus all the normal cappuccino calories. Cheers and good luck!

Hey Joel,

Thanks for sharing the TRUTH about morning cardio on an empty stomach! I still hear about this from so called “fitness experts” or read about it in popular magazines all the time.

There are days when I can get a great workout on an empty stomach, and then there are days when I can barely make it through my workout when I don’t eat. The best way to figure out how your body responds is to keep a food journal. You should see pattern(s) form that can help you better understand how different foods, timing, portions, etc. affect you.

For example, I discovered that I can do interval training (sprinting, jump rope, cycling, etc.) or steady cardio (tread climber) in the mornings on an empty stomach with no problems. In fact, I seem to do better when I’m slightly fasted because I don’t feel like I’m gonna’ puke. :-) But then I have to eat something as soon as my workout is over.

But when it comes to resistance training, I do best in the afternoon after I have already eaten several meals. If I try to lift weights on an empty stomach, I quickly lose energy and feel weak. Now I know better and always eat something about 45 to 60 minutes before I train with weights.

Anyway…everyone is different and they should figure out what works best for them.

Thanks again!

~ Pete

Well, I don’t do empty stomach cardio in order to burn more fat. With me, I need to have at least 2 hours after I eat before I can work out, or I get sick. And if it’s cardio, 3 hours is better, because I have a weird allergic kind of reaction that is triggered if I do it too close to having eaten – my tongue swells, my eyelids swell, my skin gets red and itchy, and it gets a little hard to breathe – this has happened when I went for a run 1 hour after just eating a banana.

(Yes, I’ve been to heaps of doctors about this, and no one could really figure it out, so the only way I can manage it is to not eat for 2 – 3 hours before exercise. Get this – I actually had one doctor that told me not to exercise at all!!! Incidentally, he looked like he weighed about 350lbs, and would have had trouble walking up the stairs.)

So, when I work out in the morning (cardio, resistance, or whatever), it has to be an empty stomach for me. I completely understand what you are saying in your article, but I guess I’m just one of those exceptions!

If this is the case, then why do you have people workout 3 times a day, while fasting, on your XFLD? Wouldnt this cause the same issues?

I disagree because i always preform better on an empty stomatch all i need to preform my best for any work out, weather it be cardio, weights, endurance or burst is an empty stomatch and sugar free red bull (best thing ever!!!!)

Great post! I took bellydance and yoga classes that recommended eating no closer than 2-3 hours before class and I found that works for me with all of my workouts. I am not hungry but don’t have a lot in my stomach when doing intense workouts. If I eat any sooner I get sick and toss my cookies.

Someone should tell the army this, because they have recruits do their morning PT before they are allowed to eat anything.

in the past i was doing cardio and it actually worked quite well.but if what you are saying is right why does your friend vince says that it is better to do this and he also does it?

@ Michael Powell:
You either have a medical condition or you’re eating way too much. Go see a doctor and if you’re fine, eat less.

I’m not sure if you’re aware of Brad Pilon and his Eat-Stop-Eat program, but his theory seems to contradict this. I read a lot of information from people I respect (including yourself) and this is the first time I feel a little confused. I’d love to hear your comments.

THANK GOD!!

I can’t possibly do an intense workout having had a meal (even a small one) 30 minutes before (even 2 hours before). I would just throw it up (know from experience). I have very slow digestion and I prefer working out when I’m close to the point of hunger.

Guess it depends on each type of person and their particular digestion processes!

if I eat too close to working out I feel nauseous, so if I train early in the morning I do on an empty stomach but don’t feel bad or with low energy, if I train midday (around 1pm) I eat b-fast at 6.30-7.00 (fruit) then some egg whites around 10.30-1.00 and hit the gym, my w-out is 45 min cardio 45 min weight training and 15 min yoga/stretching….

:)

@ dimitra anderson:
I do the same thing. Two cups of cofee then 45 min of cardio. I have great energy, and have seen good results. I never could eat anythin first thing in the morning.

I find that (for the most part) eating a small breakfast before cardio works best for me. HOWEVER, if I get up really early (5:30am) for a run, there’s no way I can eat and I get through it much better than if I ate. I think there might be a correlation between being up later/early & eating/not eating before working out…?

Glad to have this info, but not sure if I can comply. My problem is that I like to get my workout done early before the kids wake up. If I eat, wait for digestion, then work out -some of the four rugrats will for sure be up. Could I do a protein shake, then go straight to my exercises?
Thanks!

I always went to the gym before breakfast to get “my metabolism kick started”. I didn’t punk out like Mikey, but I didn’t increase my performance either, and I wasn’t losing any weight.

Amazing how the science always seems to refute itself. During the “body for life” days, empty stomach workouts were cutting edge. If enhanced performance is the issue, would a pre-workout drink(w/minimal calories) be the ideal compromise?

I get up every morning – drink a half liter water – a cup of coffee – then hit the rowing machine. I dont find not eating affects the quality or intensity of my morning cardio at all – in fact I think I work out better on an empty stomach.

I do 18- 24 hr fasts twice a week as well and prefer to have my long weight training sessions on one of those days – I feel more energetic – more willing to push to the point of puking – on those days than on days I have eaten.

I am 50 yrs old – metabolic rate slower than most of the people here probably – dont know if that helps me or explains anything. But if find working out on an empty stomache preferable – if I can I work out then go for an hour walk before eating.

I always exercise first thing in the morning on an empty stomach and don’t feel like my energy is lagging throughout the one hour workout. On Dr K’s advice, I ate an energy bar before working out for a couple of days, but didn’t feel like this was an improvement. So I’m sticking with what feels right for my body and that’s exercising on an empty stomach, despite the research, and having my breakfast immediately after. It’s worked for me. I’ve lost the weight that I wanted and am now in maintenance.