Whether cardio on an empty stomach can speed up fat loss is a commonly debated fitness topic. Two fuel sources—carbs & fats—are used to generate energy for muscle contraction during exercise. When you deplete glycogen stores by fasting overnight, or going several hours without refueling, fatty acids break down in the mitochondria to be used as a secondary energy source. Results: After 20-30 minutes of exercise, the rate of fat burn was higher in the fasted group than in the glucose or fructose group.
The Take Away: This particular study suggests that more fat was burned by the group that performed MODERATE activity on an empty stomach… DURING THE EXERCISE ITSELF. Researchers from Italy investigated the contrasting reports on whether training in a fasting condition enhances weight loss. Eating increased both oxygen consumption (VO2) and respiratory exchange ratio (RER) significantly, 12 hours after the cardio, VO2 was still higher for the group who had eaten, although RER was significantly lower in the FED test, indicating greater fat burn.
The group that ate before the moderate cardio session continued to burn significantly more calories up to 24 hours after the exercise bout. During intense exercise that approaches your maximum effort, most of your energy comes from glycogen. Hi Marc, I used to do it on an empty stomach and it is a lot different than when you have something on your stomach, you feel that you have more power, so my question is if I am going to workout first thing in the am, considering there is not much time to get ready for work and take daughter to school, how long before the workout should one get the protein juice or the fruit?
Marc – What about doing High Intensity Interval Training on an empty stomach in a fasted state in the morning? I’ve found a bunch of articles on this topic, but this is the best, most comprehensive one I’ve ever read! I have found that not eating before any type of exercise or activity directly affects the performance of that task in a negative way.
I have recently been told to do cardio (low intensity for one hour) each morn on an empty stomach and trying to decide whether it’s worth the extra effort I need to put in to do that.
HI, I would like to know if drinking coffee like 4 times a day interrupts my weight loss program?
Also to comment on the last 2 posters, coffee wont hurt you at all as long as your drinking it as is. Few Cardio exercises are difficult but most of them are easy to perform and people love to include these exercises in their weight loss program. This poster shows the top 10 calorie burning cardio exercises and also the number of calories we burn after 60 minutes of each exercise. Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.
I choreographed my best ab exercises with some of the most intense HIIT cardio moves to really help you lean down and target your core at the same time.
Yufi867, please email [email protected] and I’ll get your clothing gifted and sent to you right away! Also, I will be announcing the 9 lucky POPsters who are getting a chance to be a part of a private group training session with me soon! I am 20 years old and 85 kg and doctor told me that it is just because of Hormonal Imbalance. But my tummy has become bigger and harder :( it seems like my abs are getting covered under the fat…is there anything i can do?
Cassey, i’ve been reading you blog and watching your videos for a wile now and i really get inspired to work out more and being healthier!! I have i question to you though, and i now that you try to tell us teen girls not to care about thigh gaps and other superficial internet trends, but i hate the fact that people think im fat just because my thighs touch.. I’ve tried to eat different things that are supposed to increase your hormones so that your boobs and hips will get bigger, but none of it worked.


I am not a medical doctor but I work with human skeletons and there is no way you can widen your hip bones. I really like it when you do printables, it’s just so much more easier than to get my laptop to do it! Also, I am the only one who’s legs and arms can’t twist like that for eagle abs?
I don’t think anyone can predict how your body is going to respond on this type of exceersie. If you start losing weight and you wanna gain muscle mass, you can use some protein powders after your workout routine. Is it ok, if I am incapable of doing a move, that I switch it out for something that is still hard but a little easier on me?
Working through the beginner calendar, and convinced my husband to work out with me yesterday!
I am going to switch today and tomorrow because I hurted my foot going crazy with Dance Dance Revolution yesterday…. I’m doing the beginners calendar at the moment to ease myself back into shape but am doing your new videos as well! Second of all, this is my first time commenting after working out with you for a little over a year now. For endurance exercise performed at a moderate intensity, you obtain 50–60% of energy needed from glycogen (which is stored energy from carbs) and the rest from fats. Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state. I always hear people doing cardio on an empty stomach and how great it is, but I could never do it.
Breakfast is the most important meal of the day and just having a light snack before working out may be beneficial for the workout but not nutritionally.
If you are the type of person that feels like a pre-workout meal has no substantial influence on your energy or work output than high intensity intervals might be permissible for you. If you have a sensitive stomach try a less ripe banana as they have less sugar or half of a grapefruit.
At a minimum, it takes me 15 to 30 minutes longer to warm up physically (this probably also accounts for the mental fatigue as well). The last two meals have carbs only in nuts and my breakfast has carbs in the form of oats and lts of protein. My question is …i do high intensity jogging for 45 to 55 minutes during late evenings rather than mornings…is it ok? The amount of calories we burn varies by gender, height, weight and the methods of exercise. Use of this website and the information contained herein does not create a doctor-patient relationship.
Get your January daily workout playlist here and make sure you’re eating clean with my New Body Makeover Challenge Meal Plan. I used to hate the way i looked in the mirror, even i just weight like 54kg I would always see myself fat and hate it, but when i started to follow you and read everything you say something change, i see more beautiful and love myself even more every day, i work out almost every day even i can’t do everything you do i try, my weakness is the junk food and sweetness, i still eat it sometimes and i feel bad about it but then i work even harder the next day for that chocolate bar that i eaten haha. I dont like it, being that its a physical achievement that people who hardly put any effort to can have if their anatomy is right, rather than people who actually put in the work. Even bringing your legs wider apart would not give you a thigh gap, it would only result in bad posture and eventually to bad locomotion problems. Everyones body is diffrent and loosing weight or gain muscle is not only about how or how much you work out, it also depends on what you eat, how you sleep and how your mood is. But don’t forget to eating clean and eating good sources of protein, like beans, chicken breast and fish.


I was doing a marathon of your workouts and I felt the need to let you know just how much you have done for me. Research shows that people who burn fat during their workouts actually burn less fat the rest of the day. I always felt like I didn’t have the energy or drive that I typically do when I have a preworkout meal and it would bother me. It seems like new studies come out every day that encourage people to perform high intensity intervals due to the post-exercise calorie burn. Just remember, your body will also burn through muscle as well as fat if glycogen stores are depleted.
According to the experts a daily walk of half hour can reduce 180 calories daily and you get a tight tummy within few days of your regular walk schedule.
Some do not have time to go outside and they prefer to use cycling machines that can reduce various calories in one hour. Your whole energy is utilized in swimming and more your swim more your fat burns to produce required energy. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. Love you and always be the way you’re, and ignore the people that tell you you look fat and that other stupid things, you look so beautiful and inspired all of us. I mean, its stupid for us teenagers especially, to have all of these beauty standards that are, for the most part, unachievable.
So this workout was perfect for me–not too difficult, not too easy, just the right amount of challenge. I would suggest you not to focus on loosing weight or gaining muscle, but on feeling better! Overtime, fat burning is not an immediate process, rather, it occurs over the course of, not a few hours, but a few days.. I think people who are below their normal body weight are closer to an empty stomach than others. A good pair of jogging shoes adds comfort to your jog and you enjoy the perfect flat belly after burning several calories. I’ve done workouts for my inner thighs and tried too lose weight like i said, so i figuered that the only way to get a thigh cap was if my legs were further away from each other.
Today I wasn’t quite able to make it through all the videos, but tomorrow is a new day. As you burn more carbohydrates during your workout, the body will burn more fat post exercise. Doing cardio on an empty stomach if you aren’t able to sustain adequate energy levels, your workout will suffer.
I was wondering, since you mention it in your article, how significant is the calorie burn following cardio?
What helps me support my body during my trainings and diets is one special nutraceutical product – Super Army Formula by Military Grade. Sure your workouts have gotten me in shape and sure you have finally given me that inner thigh gap that I love but your attitude and your outlook on life and just your entire personality and spirit motivate me everyday and whenever I am stressed out or in a situation that I am uncomfortable with, I think of your enthusiasm and this has opened me up to so many wonderful things.



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Comments »

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