the only day i do morning work out is on Sat. because it’s weekend for me.
Is that empty/full stomach goes for the afternoon exercise? i can only go at arround 5 pm- 6 pm
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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 used to do cardio on an empty stomach and yes, instead of results I do lack performance. Therefore I have a piece of fruit and no dairy prior to morning cardio.
Dairy may cause upset stomach prior to a workout, so I don’t use it. But I really believe you need to ingest something before you workout for energy and improved performance. A protein supplement with water (no milk) also does the trick.
I’m 53 years old and doing half marathons for the last 3 years. I experimented with breakfast or not and eating different things before a race and found that what works the best for my performance is to take a protein shake about an hour before the race and add some oats for a small breakfast. During the race, I’ll eat an oats cookie. In spite of taking capsules to prevent cramping, I still experience cramps at about 17km into the race. Don’t know if it’s got something to do with my diet or with my training. I take magnesium pills every day. I also try to eat a good pasta or something carbo the night before a race. I once did a whole week of carbo loading before a race, but only add 2kg to my ass and had a terrible performance! It seems there is no right answer…
That is alright for you. I get stitches if I even sip water. So it does not work for me
Personally, I found empty stomach cardio to work quite well… dropped 2 pant sizes in 5 weeks. All I did was drink 2 cups of water as soon as I got out of bed and then proceded on my 40 minute brisk walk and having some oatmeal as soon as I returned home. The bike ride to the gym for resistant training in the evening helped everything else progressing into good shape..
WOW, Yes, I believed you should exercise on an empty stomach! Thanks for setting it straight.
I guess I’m just put together differently: I’ve tried eating a banana before a 50 minute aerobic walk & run, and found I felt queasy and unable to perform. An empty stomach suits me best first thing in the morning. When I get back I have a large glass of vegetable juice and then a roaring breakfast.
Yo entrenaba con el estómago vacío hace unos 20 años (con 17 – 18 años). Un día mareé en la clase y casi me caigo. Desde entonces nunca he vuelto a entrenar con el estómago vacío, y nunca he vuelto a creer que fuese recomendable hacerlo.
“Seems to make sense, but research has proven this to be wrong.
Several studies have shown no difference…”
Joel, your “Research has PROVEN this to be wrong” followed by “several studies” doesn’t seem like much proof. Just sayin’….. How does one go about finding a large body of readable research to make an informed decision?
I personally feel great working out on an empty stomach, but I don’t do cardio and have no weight to lose.
I only run (intervals) on empty stomach. I just can’t do it any other way. I run at 5am. If I eat I feel nauseous. I feel great on empty stomach and have lots of energy. I guess everybody is different and you have to listen to your body.
Before we start debating anything, let’s get it clear that for fat loss the most important thing is being in a caloric deficit. Yes? Agreed? If not please at least state why. You will never lose fat if you’re going to be in a surplus of calories all the time.
Secondly, go to http://www.leangains.com, that’s where all the scientific research of fasted training is.
Bottom line, it’s all down to personal preference. Some people can train fasted and some can’t. There’re sooo many people that have gotten excellent results with fasted training and there’re sooooo many people that have gotten excellent results with have a pre-workout meal.
Being new to the military, I have done my morning work-outs on an empty stomach for the last 7 months, now granted that has been due to not having the freedom to eat or even have access to that food in the last 7 months. I have been thinking recently since gaining the ability to have food in the barracks of trying to have a small meal to see how my performance changes, will let you know how it goes. I do feel drained almost every morning before exercise so this may be a good option.
Great tips,
I find though that if it is a strictly cardio workout, and it is shortly after working out, it is tough to get a meal in before. The times where I did, and then went for a run, I got severe cramps. When I don’t eat, I can get through the whole run without a cramp. Does this sound normal?? Maybe I should try going a few hours after waking up so I can still eat a little something?? What do you think about cramps from running??
Thanks!!
The whole point of fasted morning cardio is not to work at full performance or to achieve some maximum effort.
Its to work at around 75% of max heart rate for 45-60 mins and watch the fat fall off. Just look in the mirror over a few days and you can see it falling off – even without going into calorie deficit.
Fasting before weight training is a big NO NO!! Fasting for performace to is a big NO NO! But fasting before cardio in the morning is a must!!
The results spoeak for themselves – Ive been doing this for around 10 years and although HIIT is great for improving performance and fitness they are way too catabolic for 80% of the population.
Peace out ! I wont give up my fasted cardio
@ Jacqui:
dont eat fats prior to your workout, especially if youre weight training and have solid post workout nutrition. you want a blood sugar spike and all fats as well as fiber blunt this effect.
blueberries ok. walnuts bad
Joel, I’m confused, I get blog posts from both you and Vince Del Monte and both of you are saying the opposite…..Your saying it’s better to have a meal before a workout and Vince said in his latest e-mail:
“Obviously if you can do it on a empty stomach, that would be best
that’s not 100% necessary. That’s an advanced strategy for people
who have been training a few years.”
Am I reading that out of context or are you and Vince recommending the opposite strategy?
-Ro
Hey i was wondering… why does Vince Del Monte and Artus Shakur say that working out in the morning is the best time? They mentioned it at the minute 24 and about 55 seconds in the video “Ab Domination Workout”.
I know you are really good friends with Vince Del Monte for sure, so I wanted to know why there would be two beliefs that contradict each other coming from two great fitness experts.
Hey Joel, just found your blog and I’ve got to commend you on your writing and posts. You know your stuff brother. I’m getting ready to launch a new site next month and we’ll have to talk about having you on for a guest interview. Keep up the good work! Shane
karen wrote:
Hi Joel,
I hear what you’re saying but I have always done empty stomach cardio, either metabolic resistance or HIIT. I’m up at 5.25 am to start my work out at 5.45am and the thought of getting up 30 minutes earlier and eating just does not do it for me! If you feel your energy levels are okay doing your cardio (because it’s what you’re used to), is it ok to continue with this pattern, or are you actually saying there is a physiological disadvantage to not eating other than lower energy levels?
I always used to work out on an empty stomach because I believed that it is essential in the burning of fats and carbs… My workouts were pure torture, and really a hassle to get through and I didn’t achieve the results that I wanted. thank you for pointing out that a small portion of oatmeal might help me get the energy I need.
I would love to eat something before I work out in the morning. However, what if you have acid reflux and when you eat before working out makes it uncomfortable to work out. Is the 1000 calorie challenge still the best program to be on? I have been receiving information on your different programs. thank you
Sorry, but the research says otherwise and I do it everyday. Just eat enough the previous day and drink some caffeine.
Hi Joel, great article.
How long do you consider “short” cardio session?
I do 30 mins on the bike alternating between resistance 10 – 13 and 6 – 8. I go hard till my heart rate comes up to about 160 (this is where I start to feel a little dizzy) then I drop the resistence down till my heart rate comes back to 120 or under. After 30 mins like this, I switch to weights for another 20 – 30 mins.
Am I doing the right thing or could I be getting better weight loss and toning results in a shorter time with a different approach?
Hi Joel,
Your post makes TOTAL SENSE to me, and I’m sure you’re right about
empty stomach cardio…But my problem is that I’m currently on one of Vince Delmonte’s programs, and he says the opposite about empty stomach cardio…I highly respect and trust Vince’s knowledge, and I know that he highly respects YOURS as well, so my question is: which one of you guys should I trust on that one?? Wainting for your comment, regards, Marie
What you say above is directly contradicted by the evidence.
“Our current data,” the study’s authors wrote, “indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state to stimulate glucose tolerance despite a hypercaloric high-fat diet.
New York Times 15 December 2010
Training in the fasted state improves glucose tolerance during fat-rich diet.
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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...