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Fasted Cardio: Does It Actually Burn More Fat?

Muscle and Fitness logo Muscle and Fitness 26/05/2018 Eric Velazquez

Faster Cardio © AMI Faster Cardio You’ve probably read about fasted cardio a million times on the internet and within the pages of this magazine. That’s largely because the vast majority of the leanest physique athletes swear by the practice, as do those who have lost large amounts of weight. 


Fasted cardio is the practice of performing cardio—usually at a lower intensity on a bike or a treadmill—on an empty stomach, first thing in the morning.


Those who adhere to fasted-cardio regimens report achieving lower body-fat levels while retaining more muscle mass.


A 2014 study in the Journal of the International Society of Sports Nutrition compared fat-loss results between two groups of hard-training athletes, one of which was fed beforehand while the other trained on an empty stomach. There was no difference in fat loss between the two groups. What’s more, a 2011 study found that a light pre-workout meal was actually preferable to fasted cardio for greater lipid (aka fat) utilization. Go figure.


Your diet is what dictates fat loss. But if you want to do fasted cardio anyway, trainer Justin Grinnell, C.S.C.S. (, suggests taking in five to 10 grams of branched-chain amino acids or essential amino acids with three to five grams of creatine or even 20 to 30 grams of quality whey protein. “It acts as a safeguard,” Grinnell says. “You limit calories but provide a buffer between meals to make sure muscle mass is not lost and blood sugar levels are sustained for optimal energy and performance.”

In Pictures: 7 Slimming Workouts For Small Spaces

Jumping rope: "Jumping rope is amazing for your body," says Samantha Clayton, personal trainer and co-star of YouTube's Be Fit In 90. "All you have to do is look at a boxer's tight, toned body to know it's a major fat-blaster." You're toning your upper and lower body at the same time, while quickly boosting your heart rate. The result: a 160-pound person can torch more than 350 calories in 30 minutes. Check out this jump rope fitness guide for tips and workout ideas.Don't have the room to swing the rope? Try "ghost jumping," mimicking the movement without the actual rope. "This is just as effective in keeping your heart rate up," says Clayton. To keep it interesting, try doing fast intervals with short recoveries in between, challenge your balance by jumping on one leg, double-dutch with the kids, or jump to the beat of your favorite songs. 7 Slimming Workouts For Small Spaces

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