Hey Joel, what about fast days that follow a cheat day?? I thought a workout on a fast day was a cheat your way thin principle in taking full advantage of elevated leptin levels.
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The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research.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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689 comments - add yours
I nearly always do WHATEVER exercise on an empty stomach. Every time i’ve tried otherwise it takes me longer to digest than a half an hour (even if it’s just an egg!), and it nearly always screws up my schedule regardless. I’ve just always found that my workouts are better on an empty stomach.
Coconut is a wonder food…unless you happen to be allergic to it. High carb is awful – unless you’re a carb nutritional type (see Dr. Mercola nutrition typing). Vegetarian is great – unless you’re a protein nutritional type. Etc, etc, etc. The bottom line is, there is no study that shows 100% of participants have 100% identical results 100% of the time. Why? Because everybody – and every body – is different. The studies are pointless if they don’t apply to/work for YOU. True in medicine, true in nutrition, true in fitness.
Am I a model of perfect fitness? not even close. All i know is that exercise on an empty stomach (and occasionally not on an empty stomach) is better than none at all – and, as I mentioned, my mind and body seem to function better first thing in the morning without eating pre-workout. If my hunger is so great or i’m feeling weak, i’ll make an exception. You get the point.
Yes, there’s research out there on every conceivable way of eating and working out, and you’ll find one that supports no eating (there was a whole book on it written by a big muscle bound brawny trainer whose name i only wish i could recall!) and one that supports yes eating before work out. Low carb, high carb, no carb, hi protein no protein…how is it possible that different studies show seemingly opposite results? Again, the results are never 100% anyway. Maybe you’re in the “other” %. Listen to/watch your body.
BTW, I remember reading a blog post by your pal (and fellow fitness guru) Roman, who basically didn’t eat his first meal until after NOON – and hadn’t eaten since at least 16 hours before the previous day – and had been up at least 5-6 hours by then, having done at least 1, if not 2 workouts (one gym-type, one a walk, if memory serves) prior to his first meal! Not only that, but i’m almost positive his dinner time meal was the biggest of the day! You’ll find all kinds of studies and advice from hither and yon adamantly advising against all that – but look at the guy, he certainly isn’t any worse off for it!!!! Some people can get away with doing everything “wrong,” while others can do everything (or a heckuvalot anyway) “right” and get away with NOTHING. No apparent justice in that, just the way it is. And, of course,”right for who?” and “according to who?”
I exercised at 6 am. There’s no way I’m getting up 1/2 an hour earlier just to eat. Do you have to wait after eating?
I teach a 6:00 a.m. Water Aerobics class 5 days a week. I usually crawl out of bed, get into my suit and drive to the pool. My mind is never on food. I have been struggling with my weight forever. I could grab a protein bar or maybe a shake. I haven’t because sometimes I’m not really awake that early. I average 2-60 min. classes. The exercise isn’t my problem. I know the eating is the problem. HELP!
Hi joel, thanks for your article . I was wonder if you can lets us know what kind cardio is HIT cardio . What is it. Is it weight training and cardio mix or treadmill,eliptical,stepper. Which program i go for , i MEAN fat burn, manual , random. am confused , and how long which levelspeed or incline . plz plz plz answer my question by email thanks Joel
I’ve been doing my cardio with weights on an empty stomach for some time now, with good results. I’m 61 years old. I wake up and drink a 8-12 oz. of water for about a half hour while I read and my body gradually wakes up. Then I put the contents of a 500 mg. Ginseng capsule under my tongue to dissolve. After about ten minutes, that’s done, so I take a mouthful of sesame oil (to promote fat burning, while simultaneously doing “oil pulling” -google that) and begin the workout.
I’ve been using Jillian Michaels’s “No More Trouble Zones”, but substituting weights ranging from five to fifteen pounds, for the three pound dumb bells she uses for the forty minute full body circuit workout. After a month of that I began incorporating this as the weight loss phase of a program that alternates five days of weight loss with five days of strength building. The strength building phase has no cardio and has two days of half body workouts at 9-12 reps, three sets/exercise, eight exercises, in supersets with two minute rests, a day of rest, a full body workout at 6-9 reps per set, three sets, eight exercises in supersets with two minutes rest after each set. Sets stop at one rep before failure, weights being adjusted to keep that number in the prescribed range. The last day is rest. If I’m feeling “over trained” , meaning having lingering soreness in certain muscles, I may rest another day, or go swim a half mile of backstroke before going back to the weight loss phase with the forty minute weighted cardio DVD. Old guys take longer to heal, so it seems reasonable, we’d take longer to recover from hard workouts too. During the strength gain period, I do no cardio.
In the strength building phase I eat many small meals, on three hour intervals, always with protein, and often with complex carbs. In the weight loss phase, I keep carbs to a minimum, except right after any cardio workout that gives me a “burn”.
I’ve gone from 180 down to 155 over the last year, and lost some strength, but find it coming up fast with the most recent program. Two weeks ago I could only get four pullups, full range always under tension. Yesterday I did eight. I do these at the beginning of the first strength building workout for testing purposes.
During the weight loss period I did feel weak in the early morning cardio on two occasions. If I’m not feeling really strong when I get up, I’ll eat a hand full of raisins before I start. Thanks Joel.
I still can’t see my abs, but feel great. I’m almost light enough for surfing.
I used to do morning cardio regularly. i would take a protein shake and go to work. yes is was hard to do and my proformance was not the greatest, but i thought i was just groggy from being up for only 15 minutes. I also try to do a circuit fashion weight lifting to keep my heart up for fat loss. But i will never do weight on empty stomach and generally not until i am up for a few hours.
Interesting how huffy people get when working smarter is presented as more effective than working harder.
Hey joel, I find this topic really interesting as I have had loads of different experiences with my training on an empty stomach and after a good breakfast.
After a full fast day, I definately need a good breakfast to be able to even get to the gym, although for me, I need to eat it at least 2 hours before my workout otherwise I feel tired and sluggish. On the other hand, after a good cheat day and I mean a really good cheat day, I find training on empty best, I seem to have more energy and can train more intensely with heavy weights or HIIT cardio. I am usually training quite early after my cheat day around 6am so I assume I am still loaded with Glycogen? I think everyone needs to pay attention to there own bodies, while I know some guys eat a big bowl of oats, a couple of bananas and a scoop of whey then go straight into training like a man posessed, I need a couple of hours.
I work out to a “spin class” on Tuesday and Thursday mornings, when I eat prior to doing the spin class I feel like I want to throw up – if I do not eat before the workout I feel fine. I am having a difficult time trying to eat something before my morning workouts.
If this is true, then why is it in our Extreme Fat Loss Diet, it is recommended on many days to workout out before you have anything to eat?
So many haters, Joel….. obviously it’s because you KNOW WHAT YOU”RE TALKING ABOUT and all of your products/insights/techniques/etc… work. I challenge anyone who thinks Joel Marion is full of crap- in any way- to actually TRY his stuff out. Guess what? You’ll feel like a fool- and have a rockin’ bod!! It’s as simple as that. I’ve done it several times, and I’ve never been let down.
Keep up the great work, Joel.
PS- You mention that fitness/bodybuilding mags are (I’m assuming, generally) are not worth reading… do you think any are? If so, which ones? I try to obtain as much literature as I can about the subject, so any suggestions would be great.
Thanks
I recently tried not eating before a big workout to see what the difference was, and I have to say I feel MUCH better training about 1-1 half hours after breakfast! The bodybuilders (on the juice and training 7 days a week) at my gym usually train on an empty stomach, they not only hate it but you can see their normal intensity is just not there.
I don’t have time to wait 30 minutes to work out after I eat breakfast. I used to eat breakfast (usually Ezekial toast, hard boiled egg and banana) and then immediately work out. Now I drink 24 ounces of ice water first thing, work out, take a shower, and then eat my breakfast. I really haven’t noticed any difference. Still trying to figure which way is best.
Hey Joel! this was a fantastic post because even though i was doing slow go cardio (which i will no longer do because of your other post on the best type of cardio) i always felt EXTREMELY hungry and was always craving food. It did affect my preformance a LOT. Also, what are your thoughts on BCAA’s before the cardio routine and just having water during the workout?
This really struck a cord with me Joel, I had believed for years that a cardio workout on an empty stomach was a good thing, but I had the opposite experience this morning when for a number of reasons I ate before my workout, and found that I felt great during my workout and even better didn’t have that ravenous hunger at the end. I had my post workout shake and was happy with that.
@ Tisa Yonts:
I agree. People can take Joel’s advice or leave it, but there is not really an excuse for outright rudeness. Everyone can follow whatever principles/regime that is right for them. You are a more diplomatic person than I, Joel, my friend. :0)
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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...