Fasted Cardio Vs with Food

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When you’re trying to lose weight, the idea of cardio might make you cringe. But the truth is, it’s one of the most effective ways to burn fat. And when it comes to cardio, there are two main ways to do it: with food or without food (fasting).

What Is Cardio and Why Is It Important for Weight Loss?

Cardio exercise is any type of physical activity that elevates your heart rate. It can include activities like walking, running, biking, swimming, or even dancing. When you do cardio exercises, your heart works harder to pump blood throughout your body. This increased blood flow helps to deliver oxygen and nutrients to your muscles, which helps to improve your overall cardiovascular health.

In addition, cardio exercise can also help to burn calories and promote weight loss. When you make cardio a part of your regular routine, you will see an improvement in your overall health and fitness level.

Difference Between Cardio When Fasting Vs Cardio with Food

When it comes to cardio, there are two main schools of thought: fasting vs eating. The debate between the two typically centers around two key points: performance and fat burning. Let’s take a closer look at each of these points.

When it comes to performance, there is some evidence to suggest that fasting may help to improve athletic endurance. One study found that cyclists who fasted before exercise were able to ride for longer periods of time before becoming fatigued.

As for fat burning, there is also some evidence to suggest that fasting may be more effective. One study found that men who fasted before exercise burned more fat due to increased fat oxidation and fat lipolysis than those who ate before exercise. Other research indicates that if you are fed during an activity session, you will burn more fat and overall calories 12 and 24 hours later.

However, in the end, energy balance determines weight and fat loss. You will acquire weight if you consume more calories than you burn. In a neutral energy balance, you consume calories equally and maintain weight. You’ll lose weight if you expend more calories than you consume.

So, which is better? Cardio with food or cardio without food?

The answer depends on your goals. If you’re more interested in burning fat and losing weight, doing cardio on an empty stomach might be more effective. However, if you’re trying to build muscle, and improve your performance, eating before your workout can help you perform better.

No matter which method you choose, make sure you’re staying hydrated and listening to your body. And if you’re unsure, always consult with a doctor or certified personal trainer before starting any new workout routine.

Measuring your Results

When it comes to measuring results between Fasted Cardio Vs with Food, there are a few things to take into account. One of the most important factors is how you track your progress. If you’re using scales, tapes, or other physical measurements, fasting may give you a slight edge as your weight may drop slightly more than if you ate before working out. However, if you’re tracking progress by how you feel or how your clothes fit, there may be no difference between the two approaches.

There’s also the question of intensity. Fasted cardio tends to burn more fat, but it may also be harder to sustain a high level of intensity for the entire workout. If you’re doing HIIT (high-intensity interval training) or other high-intensity workouts, eating before may help you perform at your best.

Ultimately, the best approach is to experiment and see what works better for you. There’s no one-size-fits-all answer, so find what gives you the best results and stick with it.


Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the fasted state reduced 24-hour energy intake in active male adults. Journal of nutrition and metabolism2016.

Blomstrand, E., & Saltin, B. (1999). Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. The Journal of physiology514(Pt 1), 293.


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