Is it true that doing cardio on an empty stomach burns more fat?
The effectiveness of morning cardio training is a frequent question from fitness professionals, especially considering the challenges of fat loss in terms of training and nutrition. You will find him questioned in specialized training forums and blogs, and even in many conversations on social networks.
Does it really work? Many bodybuilders do it, but …
Performing a cardio workout in the morning on an empty stomach or on an empty stomach is a common practice within the bodybuilding community to ensure as little fat as possible before a competition, but this is far from being the case for a person. standard.
On the one hand, fasting cardiovascular exercise has been touted for years as a common practice in the world of bodybuilding competition with the aim of maximizing fat loss, accompanied by a (very) strict diet. Remember that these people need to be at least below 7% body fat to compete.
The reason why this particular training approach is somewhat effective refers to the depletion of glycogen, the first source of energy that our body stores. By keeping the body drained of glucose, you are forced to burn fat or protein instead.
On an empty stomach, it is not always as effective
In this study published in The American Journal of Physiology , it could be seen that after more than 90 minutes of cardio at 50% of the maximum VO2, fasted cardio had benefits compared to cardio on a full stomach. 90 minutes of exercise is a long time, and not everyone can afford to walk fast for an hour and a half every day.
Another study found similar results , in which there is no difference in fat oxidation between the group that consumed carbohydrates before training and the group that did not.
The reality is that practicing cardiovascular exercise on an empty stomach does not have great benefits compared to that performed after the weights or at any other time of the day, so if your routine just does not fit to do it, you do not have to, since you may not be able to burn more body fat.
The best moment, after the weights
Our body has a certain energy, stored in the form of glycogen in our muscles, especially if we have made a good intake of food before exercise, an extremely important point to arrive with enough food reserves at the gym and not lose heart during training. .