When it comes to weight loss burning calories is the ultimate aim And fasted cardio is one such exercise that promises to help you shed those extra pounds quickly But before we delve into the details of how many more calories does fasted cardio burn let s first understand what it means .
When it comes to weight loss, burning calories is the ultimate aim. And, fasted cardio is one such exercise that promises to help you shed those extra pounds quickly. But before we delve into the details of how many more calories does fasted cardio burn, let's first understand what it means.
What is Fasted Cardio?
Fasted cardio means exercising on an empty stomach, typically in the morning, after an overnight fast. The idea behind fasted cardio is that in the absence of glycogen (stored glucose) in the body, it turns to fat stores for energy, thereby resulting in weight loss.
How to do Fasted Cardio?
The most common forms of fasted cardio are running, walking, cycling, or any other cardio exercise that gets your heart rate up. Here's how you can do it:
- Wake up early in the morning, preferably before sunrise.
- Drink a glass of water to stay hydrated.
- Do a 10-minute warm-up to get your muscles ready for the workout.
- Start your cardio exercise at a moderate pace and gradually increase the intensity.
- Do the exercise for 30-60 minutes.
- After the workout, eat a healthy breakfast to replenish your energy stores.
Tips for Fasted Cardio
Here are some tips to make the most of your fasted cardio:
- Stay hydrated by drinking water before and during the workout.
- Avoid high-intensity workouts if you're a beginner.
- Wear comfortable clothes and shoes.
- Listen to your body and stop the workout if you feel dizzy, lightheaded, or nauseous.
How Many More Calories Does Fasted Cardio Burn?
Now, the most crucial question - how many more calories does fasted cardio burn? Well, the answer is not straightforward. While some studies suggest that fasted cardio can increase fat burning by 20-30%, others argue that the difference is negligible.
However, it's essential to note that the number of calories burned during fasted cardio depends on various factors such as age, gender, weight, and intensity of the workout. Typically, a 30-minute fasted cardio session can burn anywhere between 200-400 calories.
Pros and Cons of Fasted Cardio
Before you jump on the fasted cardio bandwagon, let's weigh the pros and cons:
Pros:
- Can boost fat burning
- May improve insulin sensitivity
- Can help you lose weight quickly
Cons:
- May cause muscle loss if done excessively
- Can lead to low blood sugar levels
- May cause fatigue and dizziness
FAQs
Q. Is fasted cardio suitable for everyone?
Ans. No, fasted cardio is not recommended for people with medical conditions such as diabetes, hypoglycemia, and heart problems. It's best to consult a doctor before starting any new exercise routine.
Q. Can I drink coffee before fasted cardio?
Ans. Yes, you can have black coffee before fasted cardio as it can help boost fat burning. However, avoid adding sugar or cream to your coffee.
Q. Can I do fasted cardio every day?
Ans. It's not advisable to do fasted cardio every day as it can lead to muscle loss and fatigue. It's best to do it 2-3 times a week and combine it with other forms of exercise.
The Bottom Line
Fasted cardio can be an effective way to burn calories and lose weight. However, it's not suitable for everyone, and it's essential to weigh the pros and cons before starting. Also, keep in mind that the number of calories burned during fasted cardio depends on various factors, and it's not a magic solution for weight loss.
