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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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 do REALLY well with empty stomach cardio. I never have breakfast before I train and I am in the best shape.
I almost never eat breakfast before my workout. I take an NO-XPLODE cocktail and hit the gym. I lift weights for 40 to 50 minutes, followed by 12 to 20 minutes of cardio. I have tried breakfast, but it does not make me workout more intensely… in fact, many times it slows me down. So, I don’t eat until directly after my workout. That’s what works for me.
The idea that you should have food in your stomach to have energy for a workout is a myth, in my opinion. There are too many other variables involved, such as what your meals have been like for the 3 days prior.
You said that you posted the studies in the comment section. I could not find them. Is there are word or phrase we can search on to find them?
Here is a study that contradicts you.
“A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state.”
Taken from an article by Tom Venuto:
http://www.formerfatguy.com/articles/cardio-morning.asp
Tom Venuto expands upon this in the following link that contains the following quote:
http://www.leehayward.com/am_cardio.htm
“The Journal of Applied Physiology looked at the effects of aerobic exercise on lipid oxidation in fed versus fasted states. The researchers concluded, “our results support the hypothesis that endurance training enhances lipid oxidation in men after a 12 hour overnight fast.” Yet another scientific paper, Optimizing Exercise for Fat Loss,” reports, “The ability of exercise to selectively promote fat oxidation should be optimized if exercise is done during morning fasted metabolism.”
He also quotes Chris Aceto:
When it comes to “real world” fat loss, few people have more experience than Chris Aceto. A successful bodybuilder and nutritionist to some of the top pro bodybuilders in the world, Aceto is a firm believer in morning cardio. He unequivocally states, “The fastest way to tap stored body fat is to do cardio first thing in the morning on an empty stomach.”
Here is a reference to another study that contradicts you:
“Doing cardiovascular exercise on an empty stomach helps burn more fat. So skip breakfast and watch the fat melt off. Many athletes and trainers have long debated the question of whether doing cardio on an empty stomach is beneficial to fat loss. The answer is yes. A study published in Muscle & Fitness Hers compared the effects of meal timing on the amount of fat and carbohydrates burned and have found that athletes who perform cardio on an empty stomach do get a fat-burning boost.”
Taken from: Suite101: Benefits of Cardio on an Empty Stomach: Running or Cycling on Empty Gives a Fat-Burning Edge http://www.suite101.com/content/benefits-of-cardio-on-an-empty-stomach-a217094
It would be nice to read your studies to compare.
Joel,
Thanks for the information! I get up an hour early so that I can workout before work. I have always worked out on an empty stomach, then I drink a protein shake on my way in. My concern would be getting up early enough to eat a little, then give my belly a little time to digest before I jump into my workout. I don’t have any flexibility in when I go to work so…what do you think?
Studies have been done supporting both sides of the argument, which is technically the case for everything. And if we are talking resistance training where you are pushing yourself to the limit, in the 4-6 rep range, then yes, fuel is definitely a must. But we are talking cardio here, and this is basically boiling down to “a feeling”. If you’re going through your cardio workout half assed, then it’s simple; you don’t want it enough. So if your depressed your tummy hurts and you can’t muster up the motivation, then add some time to your cardio, keep at the pace your at and call it a day. Moral of the story: stop being soft and just do the work.
i have no problems with empty stomach workouts. i have been doing them almost everyday since july 2007. i am 48 on friday, so it is not because i am young!! I do preach to others to have a bit of something if they are not making it through their workout. I guess it just depends on the person.
I totally disagree (at least for me) I feel great & can outdo most folks on an empty stomach whether I’m doing strength training or metabolic conditioning. I have noticed that both my son’s team sports games performance drops after half time snacks. I never notice professional sports teams having snacks during games. So for me I’m going to stick with what works for me.
jasmine ahmed wrote:
I am so sick of articles going against each other. Who is right and who is wrong?! Articles always say “studies show” but then they do not cite their information. I don’t know you, so why am I going to believe you if you are not backing yourself up. Joel, nothing against you, but I am just getting so tired of learning one thing then finding out it is wrong. This entire industry is skewed and it is really starting to mess with my head because I do not know who to believe anymore.
Watch, tomorrow I am going to find out the chocolate helps you lose weight too. Wonderful.
Ha ha ha
Jasmine…my comment about your “chocolate” comment. Believe it or not, I DID read an article about how chocolate helps you lose weight. Guess who sponsored the study? Cadburys :-)
Rebecca
did workout the other day with nothing much in my system..workout sucked..went the other night after a supper meal of salmon and salad …workout was awesome!!!!!
I’ve read several blogs now about how people can’t wake up and eat breakfast so early in the am! Unfortunatley, thats bad because your body has just fasted for 6 to 8 hours and it needs to be replenished with nutrients, especially “PROTEIN”. By eating before your workout actually kickstarts your metabolism and help in burning more calories during the day after training. And for all the people who think “cardio” is only done with treadmills,tread climbers and bikes are really missing out! Muscle burns approx. 70% more calories than fat and if you don’t believe it, the next time your in the gym doing “cardio” look around. Who has the better body, people doing “cardio” or people using weight resistant training?@ Sugan:
This article is bad. You can’t train with weights on an empty stomach, everybody now that. And you must do your morning cardio on an empty stomach if it’s low intensity cardio for not more than 45 minutes. That means fast walking not running. For running thing is just like weight training because it includes more muscle into the movement so we need energy(we need to eat before training) for that kind of cardio.
I would love to eat before I work out, but there are a few reasosns I don’t
1. TIme I get up at 5.00 in the morning and do not have the time to make some oatmeal
2. Bad Stiches, if I eat and then excercise
3. Blood suger goes strange. I get very shakey when I eat anything to soon before a workout,, i usually have to wait about two hours before working out!
I think everyone is different in what works for them and I never have any trouble working out on an empty stomach.
Talk about a timely article…just last night my workout buddy and myself had a great high performance workout. When we compared notes afterward, both of us had eaten a very small amount prior to the workout. We both remarked how good and energized we felt.
I’ve found that I can do interval training on an empty stomach with no problems but when I do the 1000 Calorie Challenge workouts, I need to have eaten something beforehand or at the very least, sip on my workout drink while I perform the resistance training.
I find if I eat before doing anything I just get sick to my stomach while exercising. I do much better on an empty stomach and even after I finish, for awhile I just drink water, no food.
I don’t generally workout in the mornings, but do prefer working out in the fasted state. I experimented with with various proteins shakes and carbs prior to working out and found that protein shakes don’t seem to make a difference while carbs are positively detrimental.
Can you help me out with my diet? I am using your programme, but have had to modify it significantly, as I have a genetically inherited, digestion problem. I can’t digest proteins and starchy carbs together. Any meal combining these food groups causes severe stomach cramps. Nor can I consume fruit with any food groups, or the same occurs.
With my own modifications, I have lost weight and improved fitness, but hope you can refine my programme for me. Thanking you in advance.
I want to think you for the information on a empty stomach while doing cardio
I have ready a lot of books about doing cardio.
Like your post said, I can perform better with something in my stomach and I feel better while I am working out! Great article!. I will go back and ready my
books again to see why they say what they say.
I work a weird schedule so I work out when I can. If I work out first thing in the morning I don’t eat first because I am not hungery. I usually have a cup of coffee before I head to the gym and drink a bottle of water on the way there. I don’t feel like my workout suffers at all. I am usually hungery after so I eat a light breakfast. If I work out at night I try to do it a few hours after dinner. I find that I get pretty sick to my stomach if I work out after I eat even if it’s light food.
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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