@ Liz Dunn: I am in the same boat; I am worried the workout itself may take back seat, in the mess of filling the stomach. Now, advise me should I take risk.
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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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It’s a personal choice it doesn’t matter!
What matters is how many calories you burn over a day, a week a month … most super ripped fitness models will do fasted cardio but at low or medium intensity other’s don’t but still get shredded.
Really it’s not even an argument if you test it out for yourself … don’t rely on what other people tell you especially the overweight ones!
I’ve tried it both ways and I like doing fasted card because I feel better and lighter …I don’t lose any more or less bodyfat because of it.
Joel,
I have been using your EFLD product since April 24, 2011. I started out weighing 201 #’s at 21% BF. I have done early morning cardio on an empty stomach 6 days a week as well as following the nutrition and workout program. As of this morning I am 161.4 #’s at 8.1% BF. I think empty stomach cardio is the way to go if you are doing slow go cardio.
John Romaniello doesn’t eat before his exercise… I saw an itinerary of his and he didn’t eat for like 4 hours after waking up and then exercised…
I always eat before breakfast but still.
I have to agree with Sue. I often do spinning classes at 5:30am. Not only is it too early for me to even think of eating but on the rare occasion I’ve had something small to eat, I actually find that I feel ill.
My very non-scientific thoughts on that is I tend to push quite hard in a spinning class, thus elevating my core temperature. With food digesting or recently being digested, I get a negative response.
When I do straight cardio on an empty stomach I feel great as long as I’m hydrated.
So, I would think if it’s metabolic resistance training or weight training then definitely eat but if it’s straight cardio, then…. I’m definitely in the don’t eat school.
@ Joel Marion:
I agree. I always do my workout on an empty stomach. I get up @ either 4:00 or 4:30 to exercise and have to be out of the house by 7:00. I always eat after I exercise. Sometimes I do a smoothie right after I eat. Other times, I take my shower first, then eat. I just don’t have the time to eat, then wait a few minutes before working out. Thanks for the info.
sometimes, when i got to get to some places early, I don’t eat before doing my workout. I weight 122 pound what do u recommend i eat before my workout so i don’t have to wait a hour to do it? can i drink a small portion of shake like gnc “amplified whey bolic extreme 60”
I always prefer to eat before working out, but I have to workout very early and don’t have enough time to eat and wait and workout. So I will often just eat a banana to have something but then immediately do my workout. I know this helps me feel better…but how does it affect metabolism/fat burning? Is it better than nothing? Or should I moving mountains to get up early enough to eat 1/2 hr before starting my workout?
What about working out in a fasted state – how is this different? I’ve noticed no real difference in ability to perform or complete a workout when I exercise on a fast day.
-Rachel in Dallas, TX
@ Joel Marion:
I read about this same idea in the Penn State Journal of Medicine newsletter in the mid 90’s. It basically stated that if a person consumed his body weight (number) in mg of caffeine 1/2 to 1 hour before a heavy workout it would “trick” the body into using fat as energy before using stores of carbs or sugar. I don’t know if it did what it said as I was pretty lean back then but it sure gave a bit of a boost.
Why don’t you cite the studies in your blog post, otherwise it comes off as a “he said, she said” BS and it does nothing to validate your argument. I don’t know what your studies you are referring to, but there was a pretty significant study done on fasted athletes during Ramadan that showed no negative performance resulting from training in a fasted state.
I always eat breakfast…usually a protein smoothie before a morning work out! I feel like I don’t have enough energy to get through it if I don’t have something. I am glad to know I am doing the right thing!
SORRY THE DUMB QUESTION, BUT THERE’S A DIFERENCE BETWEEN DOING CARDIO WITH EMPTY STOMACH AND “Intermittent Fasting”, THAT LOT OF FAT LOSS “GURUS” BEEN TALKING ABOUT??
EVEN MY FAVORITE FAT LOSS MAN, YOUR DEAR FRIEND JOHN ROMANIELLO, IT’S WRITTING A BOOK CALLED ” The Fat Loss Forever Diet”,TO BE RELEASED IN SEPTEMBER ABOUT THIS SUBJECT.
WHO IS WRONG YOU OR JOHN??
ANXIOUS FOR YOUR ANSWER,
ANTONIO.
Why be so hung up on your weight. The fact is that many things can affect weight including muscle development {i.e muscle weighs more than fat}. rather than putting too much emphasis on body weight the mirror should be your guide, the mirror does not lie
That is what i always do. I have a protein shake before leaving the house, by the time i get to the gym and by the time i arrive, changed etc it has had about half hour passed from time of consumption. The only thing i vary is the amount of carbs depending on if i am doing HIIT, or the opposite. Sometimes i also have a shaker with a small amout of whey and B.C.A.A which i sip throughout the session. I find this very useful.
I found your comments interesting as I just asked this question to Flavia Del Monte a month ago and her response was have protein before a workout with weights and if you can do cardio on an empty stomach, if you’re not trained for this have carbs before a cardio workout. She did advise to have post work out meal with protein and carbs.
Jack Lalanne advocated working out without breakfast. He also worked out every day. Yet Vince Gironde agrees with you. Why the difference? It is hard to follow when there are so many varying opinions that seem to work.
I get up SUPER early to work out since that’s the only time I can carve out for workouts. I do circuit based weight training with very little rest in between. It definitely falls under the metabolic resistance training category. I continually make progress with higher weight and less rest, so I know my performance is good.
Since I don’t have time to eat, I either have a little creatine drink or some other brand of pre-workout drink.
In the end, you have to do what works for you and your schedule, despite all the studies and the controversy! It’s better to get the workout in no matter if perform better on an empty stomach or not.
I NEVER work out without eating a small meal first. I tried it one time and felt really ill…. I think my blood sugar dropped! Won’t do that again!
I tried working out without eating just once; having nearly passed out in the Gym is not a good look. Your body needs a little something to get going in the mornings and to kick start your metabolism.
I workout at 6am, just after I get up. I haven’t eaten anything before this workout because I simply don’t have time. Any suggestions??
I agree with Joel. I never agreed with the idea to do cardio having an empty stomach. I always take a protein shake to cardio if I am hungry. If I am not hungry, I do cardio with an empty stomach.
Thanks,
Anas
I do 600 cal burn cardio with 20gr BCAA and 1.5L water on elipitical on empty stmach. 50 min intense 85-100 mhr. No problem with performance. Just kicking butt!
I get up too early to eat before I work out. Cardio or weight training right off the bat in the morning works the best for me. Hoping it’s not too big of a loss to do it this way!!??
So much conflicting information out there, it’s difficult to separate the wheat from the chaff. “Six pack” guru Artus Shakur is a strong advocate of doing cardio on an empty stomach – especially ab exercises.
The ironic thing is that the fitness gurus promote each other’s products – even when the information is in direct conflict with their own product or system. Is affiliate marketing to blame?
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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...