Curious about fasted cardio benefits? This trendy workout might boost fat burn, but it’s not for everyone. Discover the pros and cons, safety tips, and alternatives to decide if it’s the right fit for your fitness journey.

If you’ve been following #fitspo, it might seem likeworking outon anempty stomachisthenew workout. But does it deserve this spotlight? Don’t you need thathearty mealto really push through?

The truth offasted cardiois complicated. While it may work for some bodies and lifestyles, it’s not necessarily for everyone. Here are the pros and cons to know.

Are there any benefits to fasted cardio?

There’s a small amount of evidence to suggest that fastedcardiomay help youburn more fatwhile you’re working out. But research results are inconsistent overall.

And while fasted cardio may work for some people, for others it may lead to issues like:

Fasted cardio: The hard and fast of it

“Fastedcardio” means working out when you’re no longer digesting food. So, your tummy’s empty. Zilch. No food inside.How long it takes to digest foodwill depend on what you’ve eaten.

Most of the time, you’ll reach this state first thing in the morning, but it can also happen at later hours if you practiceintermittent fasting.

Fasted cardio fans say it’s an amazing way to acceleratefat loss— but this hasn’t really been proven.

The research behind fasted cardio and weight loss

The idea behind fasted cardio goes like this: If you fast before you work out, your body’sglucosesupply (its main energy source) will be lower. This could encourage your body to burn stored fat for fuel instead.

But is that actually the case? The research is mixed.

A2018 reviewof several studies found that fasted exercise did lead to ametabolic boostafter the workout was over. However, the researchers also noted that eating before the workout enhanced performance.

A2016 reviewof several studies concluded that cardio performed in a fasted state leads to a higher fat burn than exercise done in a “fed” state.

So, if fat-burning is your priority, you might want to try fasted cardio. However, if you’re looking to set a personal best, it’s prob going to be better to fuel up. Focus on finding what works best for your body and keep in mind thatanyform of cardio can help you burn calories.

Downsides to fasted cardio

While fasted cardio might lead to a temporary fat-burn boost, some research suggests that it doesn’t make a difference in overallweight loss.

May not make a real difference for weight loss

In a small2014 study, 20 female participants were split into two groups. One group performed 1 hour of fastedcardio, and the other did 1 hour of non-fastedcardio. Both groups worked out 3 days per week for 4 weeks while following acalorie-restricted diet.

While both groups showed significant weight loss, there was no notable difference in either weight loss or body size change between the two.

So, what’s up with that2016 reviewthat said fasted cardio led to greater fat burn? Well, that review was aimed at confirming the relationship, not questioning it. That means the researchers included studies that supported a connection and left out those that didn’t.

Remember, even though many studies suggest that fasted cardio provides a fat-burning boost, this is a complicated process, and we need more larger, comprehensive studies to fully understand the potential connection.

Could reduce your results

Fasted cardio also might hinder muscle building. If your body doesn’t have enoughcarbsto use for energy, it kick-starts thegluconeogenesisprocess. That’s how it converts other compounds (like protein) into fuel. But protein is also important for building muscle, so you could be working against your #gains.

Remember how studies found that fasted cardio can hinder performance? That’s especially true if you’re doing ahigher-intensity workout. If you don’t have enough energy stores to make it through your workout, you’re able to’t get the fullbenefitsof your exercise.

Safety tips for trying fasted cardio

The benefits of fasted cardio are debatable, but it’s generally safe for most peeps to try when doing light or moderate workouts of up to 30 mins.

However, if you plan to do a long, high intensity workout, fasted cardio may not be the safest choice. You could experience low blood sugar or dehydration, which can cause dizziness, lightheadedness, or even fainting.

It’s probably best toavoid fasted cardioif:

If you’re still onboard the fasted-cardio train, keep these tips in mind to do it as safely as possible:

Fasted cardio alternatives for weight loss

Pairing regular exercise with a nutritious diet is a great way to lose weight sustainably. Here are a few ways to help maintain a moderate weight — no fasting required:

Cardio can be beneficial for reaching a healthy-for-you weight, but that doesn’t mean it has to be fasted cardio.

The research on the benefits of fasted cardio is far from conclusive, but this practice doesn’t appear to impact weight loss. It may even have a negative effect on performance ormuscle growth, So take it slow and assess your body’s unique needs before trying.

If you’re not sure whether it’s right for you, reach out to a fitness professional or your doctor for personalized advice.