Fat loss depends on total calories burned, not when you exercise. Studies show fasted cardio has no advantage over fed cardio when calories match, and eating before training can actually boost performance and calorie burn.
What is going on everyone? Okay, so today I'm in a bit of a rush, I gotta make it to a meeting in town, so I'm just gonna blast out this video really quick. Today we are talking about fasted cardio and is it beneficial for fat loss. Roll the damn intro! Okay, so firstly let's talk about fat loss. Fat loss is about energy balance, that's essentially what fat is, it's stored energy. We burn fat when we're in a caloric/energy deficit. This is when we are expending more energy than we are consuming. We can achieve a caloric deficit from diet or exercise, but preferably through both. It is also important to note that fat loss/gain is about your total net balance, so what you're left with at the end of the day. For anyone else who's studied business, think about it as assets and liabilities, and your total net worth. So now let's look at an example. For numbers' sake, let's say our individual needs to consume 1,800 calories to lose fat. So they wake up, uh, they don't eat anything, and they go do their cardio. They burn 200 calories while doing their cardio, then they go about their day, they have all their meals, they eat 2,000 calories. So at the end of the day, their total net balance is 1,800 calories. Now let's look at the opposite. Someone wakes up, they have breakfast, and they go about their day, they eat all their meals, and they consume 2,000 calories. Then they do their cardio, they burn 200 calories. Again, their, their total net balance is 1,800 calories. Fat loss will be the same. And as you know, I'm a man of scientific literature, so So what does the research say about fasted cardio? Well, pretty much all the studies done on fasted cardio show that when cardio and calories are the same, body composition is always the same. But we even have a study, which I will of course link below, where the participants who ate before training performed better, and thus performing better, they ended up burning more calories, so fat loss was superior. So it's really not looking good for fasted cardio. But that said, you will get people who like to do their cardio fasted. You know, some people feel less full, less bloated, they feel lighter on their feet. And then you'll also get people who like to fuel up before their sessions. I'm kind of a mixture of both. I like to have eaten maybe 2 to 3 hours before training and, you know, let all my food digest. So if you like training fasted, go ahead. If you don't like it, there's no need to. Thanks for watching. Please like, comment, subscribe, and as always, keep it real.
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