Joel- Being a BFL champion- I am sure you did cardio on an empty stomach if done first thing in the morning. Mr Phillips makes it clear that you must eat if you wait an hour after you get up. I have always done my cardio on an empty stomach as soon as I get out of bed- assuming my cardio is running outside my front doorstep. When I involve any kind of strength training , I eat first.
I run much better on an empty stomach- as most runners do first thing in the AM. Can we see some of the research ? Also be specific- when you talk about “metabolic resistance training” this is not simple running, elliptical or biking. This involves body weight or weight training. It is understandable that we must eat prior to this type of training. I still want to see some “reasearch” Thanks
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
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I’m a personal trainer and i’ve tried it both ways – I really haven’t noticed too much of a difference but when I work out my mentality is to have at it and I usually don’t have too many poor performances.
The one question I do have – Lee Hayward said in a blog that to enhance fat-loss you should basically wake up and have a large cup of black coffee and then do your cardio to enhance the fat burning capability – I’m pretty sure you two are friends, so how am I supposed to take either of your blogs? Answer would be much appreciated, thanks!
Wow, there is a lot of different opinions on this. I don’t think the same thing works for everyone. All of these people who want research should try doing a little of their own. Try out both methods and see which one works best for you. I have tried several different approaches and have found that eating just a bowl of mixed fresh fruit in the morning before my workout works best for me. It gives me enough energy to really push through my workout effectively, but isn’t enough to be sloshing around in my stomach. Then I have my complex carbs and protein post workout.
Hey Joel,
Great topic my man!
There is always so much controversy surround this topic and for good reason.
What I have learned from experience in my contest prep’s and just performing cardio in general is that it is all relative to the person.
Some people can get great results on ‘fasted’ cardio sessions while others require some form of energy (complex carbs ) to exert proper intensity.
It all comes down to trial and error. See what works for the invidual.
I dieted down for a show not too long ago using fasted cardio every morning and I didnt lose any muscle at all. Ive got the BMI measurements to prove it :)
But thats what worked for ME.
Can you get results with cardio even if you eat prior to training? Absolutely!
My advice is find something that works for you, either way the main thing is to just get it in :)
On the other hand, I could never train with heavy weights in the morning without food. But again, thats just me.
“empty stomach cardio” has been my golden rule as long as I can remember. To date, I don’t seem to notice an issue with my performance, and I feel it yields the best results. On the other hand, I can’t remember the last time I didn’t go on an empty stomach, therefore, I don’t have a true base for comparison. Because of your article, I might try a week with a small pre-workout meal. results to follow – good ones I hope! :)
Hey Joel
I am up at 3am to train before work and like others mentioned above, do not feel the need nor have the time to get up earlier than that to eat. I have performed my heaviest lifts and my most intense workouts at this time. I am actually doing MYM at the moment and every workout has been performed at this time of the day on an empty stomach. Note that even though it is ’empty’ I don’t feel hungry in the slightest.
Doing this later in the day would be a disaster though I would think – time of day definitely would make a difference for me at least. I certainly don’t train on an empty stomach for extra fat burning properties – I just do it because I feel better and am strapped for time. The metabolic boost I get from training at that time is unbelievable – and if I make a second workout in the afternoon it just skyrockets.
Cheers for the info again!
Dave
Very informative. Being following closely to your advice.
Yes, I do empty stomach cardio. I don’t notice that I have a particular problem with my workout, but maybe it would go much better if I ate something first. The problem is that I am usually doing this workout around 5 am, so I hesitate to think how early I would have to get up in order to eat something first…..
I may very well try eating something for the next few workouts just to see if my performance or endurance improves.
What I don’t get is how people have all these great questions, and are really looking for more information, and Joel never responds…
Understood and makes sense, I am in the first week of XFLD and the fast day wiped me out. I did expierence what Mickey did on that morning, felt like crap and weak, couldn’t wait to be done with the workout. My point is if the research shows that working out on an empty stomach doesn’t burn any more fat than if you were to eat prior to excercise then………well you see my question.
I’ll do you one better. Any time I do any training before I’ve had TWO full meals, I can tell the difference in my level of performance. My body just won’t function at its full capacity. I’m weaker, slower and get tired faster. On top of that, if I do power through it and finish an ass kicking workout, I go hypoglycemic FAST and end up feeling nauseous for at least an hour after. It’s just not a good situation.
I roll out of bed, slip on my training shoes & head straight into whatever my cardio session is for the day (bike, run, power wlak)… I do this at 5am & could not fathem getting up at 4:30am to eat first, let it digest & then do my cardio. I have done this for many years, and always feel my performance is very worthy.
Joel Marion wrote:
The effect on muscle catabolism as well is another reason to avoid it.
-Joel
You can’t be seriously saying you will experience catabolism after an overnight fast? Have a chat to Brad Pillon. I have worked out after a 48 hour fast and my energy was fantastic. Still making good gains too.
you say there is research to prove your point but there is also research that says the opposite , that says fasted cardio does burn more fat than eating before cardio.
so which piece of research do we listen to? personally i think it just comes down to trial and error . try fasted cardio and if it works for you then great. if it doesnt then try eating before your cardio sessions as different things work for different people
a lot of top body builders have done fasted cardio every single day leading up to a competition and have managed to get dont to really low body fat percentages , like 5%, without losing any muscle what so ever
Hey Joel
I’ve been doing a mix of hiit and slow cardio such as jogging
compared to a month ago I am now 5 inches smaller off my waist
but my weight increased by 2.5kg
I’m confused
am I losing weight or gaining
it feels like I lost weight but the scales say another story
thanx in advance
Actually I never done any workout on an empty stomach as then I will be too weak to do anything!!
It was so obvious for me that my body need fuel to work and then my workout will be better.
Ta
Glad to have the facts on this. I do eat before cardio but in the back of my mind always thought it would be better if I didn’t.
I find early morning empty stomach cardio works for me. I lost 10 lbs last summer sticking to that plan. However, i did take 200 mg of caffiene before i started and it was HIIT (sprints on a treadmill). I stopped being so strict with it and i gained the weight back recently, despite healthy eating and working out 5 days a week.
Plus, food in my stomach during an intense workout makes me feel sick and burpy. I stick to water to hydrate, no fancy sports drinks.
I discovered this fact in my younger years running mountains in Colorado. I always realized better performance when I ate a small yet power packed meal before a run. Now I do the same for gym workouts since I am no longer “younger”. Thank Joel
I don’t do empty anything unless I didn’t have a choice. But, if you choose to go the empty route, make sure you take vitamin B12. I know this will help you maintain an energy level (B12 isn’t energy but promotes your body to make energy…so to speak) Training is hard enough, why make it harder by being hungry during your workout. I like energy and lot’s of it!
Doesn’t eating before a workout give your body extra resistance?
To Danny and Karen and everyone else who thinks that ’empty stomach cardio’ is okay listen to Joel what he is saying is accurate from a medical standpoint. They don’t call it Break-Fast for nothing. As a RN I can tell you that eating in the am increases your metabolism 17%. Also once you have burned through the stored glycogen in your liver it will digest any sugar (carbohydrates) or protein in your system. If you didn’t eat any carbs o r protein it will attack your brain (your thinking) and you will break down muscles instead of building them up. Fat is the hardest and last thing to break down.So take care of your body and your body will take care of you.
I have lways been a fan of empty stomach cardio. That is until recently. In the past I would not eat for hours ( 3 to 6 hours) before I did my intense 1.5 hour kickboxing routine that I taught. (average HR around 140’s) I seemed to feel not as sluggish and could really get in a wicked workout. But that was an evening training class….I have recently discovered that if i do HIIT, or TABATA type exercises or cardio weight training exercises, (HR 150-160 in short durations) I need to have some fuel in the tank. Now it does not need to be a full size meal, mind you. (toast with raw almond butter and a hard boiled egg and maybe a piece of fruit). I think depending on the time fo day you may be doing the exercises may play an important part of when your small snack should be. Once I have some type of food in me, I preform with more intensity and can last longer. So have a changed my empty stomach training? For the most part, yes.
I absolutely agree with you.Your blood sugar level is low and could result in you collapsing if you pushung yourself too hard. I use to believe the myth of training on an emty stomach, but almost collapsing on the stepper changed my mind. A casual workout you will survive, but with little calories burnt because of the lack of intensity.
I thought in the extreme 25 day challenge it stated that you need to wait at least an hour to workout after eating just like in swimming??
Oh and I cant find where it says with the bcaa how to split those up on the fast day. I am supposed to take 70 a day do I divide that by 6? and do I only take those on the fast day or can I take a couple before and after workouts on all other days? thanks for your time. Sherie
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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...