I do empty stomach cardio and love it but only as part of the leangains system. After a fast its been proven to make a difference. Was wondering if you have an experience of IF joel?

Hello Joel, I’ve lost 20 pds and I reached my healthy weight but I have a problem: my face is wasted and I look sick even if I’m in shape. Do I have to have a big butt to have a nice face???

I’ve actually read a lot of back and fourth on this subject but I’ll always take your word over others. I was just considering adding some early morning cardio to my routine and now I’ll make sure to eat some oatmeal first.

@ Kelcey:

LOW intensity cardio, performed in a fasted state (Like first thing in the morning) can be a very effective tool for fat loss, especially for individuals who carry above average body fat (>25% in men & >30% in women). The emphasis being LOW intensity cardio (60-65% of max).

The reason it didn’t bode well for the workout outlined in this article is simple. Training which incorporates significant muscular resistance (whether it be free weights, resistance bands, machines, etc) uses/requires fuel (Glucose/Glycogen) to function optimally (anaerobic)! This is the reason “his” training partner felt weak and tired. He had NO fuel to “feed” his muscles while training in a fasted state. LOW intensity cardio (60-65%) will also “attempt” to utilize Glycogen, but since there isn‘t any, it will then turn to the next available source of energy, FAT. An individual with above average fat stores will:
1) begin producing more “crucial fat burning enzymes” during low intensity aerobics AND
2) start “tapping” into their fat stores for a means to “fuel” their aerobic session.

First and foremost, results from this “low intensity cardio” (or ANY cardio for that matter) rests upon the individuals commitment to a “healthy” nutrition/diet plan. Without that, NO program will yield any type of appreciable fat loss. Once this person reaches a more “normal/acceptable” level of body fat, they can then incorporate resistance training, HIIT etc. into their regimen to reduce BF even further.

Personally, I don’t prescribe low intensity cardio for individuals with low BF levels but I DO incorporate for those who carry excessive BF and are looking to reduce.

For ‘athletic’ individuals, the “cardio/training” outlined in the above article is by far, superior to low intensity cardio. However, as I stated previously, Low Intensity cardio DOES have its place in fat loss.

I dont know why, but NOT eating helps to drop weight fast. I lost 40 pounds in about 4 months at OSUT by not eating prior to AM workouts. Prior to breakfast we did alot of cardio (ruck marching for miles w 80lbs of gear, running and Calisthenics/wind sprints) and sessions of cardio (10 minutes to 2 hours) throughout the day (getting smoked). We always ate breakfast, but were very active. Had to “work up an appetite” prior to. One think which seemed to help in the morning w energy and the weight loss was always being well hydrated the night before and during the long cardio events.

PV6 Schmo (Roster 102)

I can do cardio and or resistance training on empty stomach and keep up the proper intensity mostly due to the fact that i perform poorly in workouts if i feel the food in my stomach. I guess this is highly individual and you can train yourself to work out with stuff in your belly but this is my personal preference

So after all the debate I will still have my almond milk+whey protein+colustrum and banana before an intense workout, and when I do a short fasting easy run (just cant seem to run with anything in my stomach first thing in the am) once a week but will pop a some branch chains first. Another thing I do sometimes is eat really light like the almond milk protein shake and then eat something else small after working out for awhile (hammer bar or banana, etc.), especially if I’m doing a longer intense bike workout or circuit training with weights. Thanks for all the comments everyone.

I have trained with both concepts, fasted vs. light complex carb/whey meal. I am more energized and strong with only black coffee and BCAA’s (fasting).

I have always found that when I workout in a fasted state I can actually push myself harder and workout at a higher intensity.

@ Ali:
BCAA’s.. quick and effective ;)