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Let's bring up this old debate with some newer members. For fat loss, is doing cardio on an empty stomach ideal?
Cardio on an empty stomach?
- Thread starter PatBateman3
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pintoca
New member
Oh shit man, you just opened the biggest can of worms there is in BBing...
Theory
Steady state cardio at low-intensity (upto 65% MHR) will use mostly fat for fuel since it is long duration (and the intensity is not high enough to call on either the Phosphagen or Glycogen.lactic Acid systems, but the aerobic one)
The more you approach your anaerobic threshold (around 89% MHR) you will burn sugar for energy and not that much fat.
Logic would dictate one should do cardio when the body is at it's lowest level of carbs, hence the morning (after an overnight fast) seems lilke a good idea; where if you do cardio after downing a whole lot of carbs you will first need to burn those easily available carbs first (since your body LOVES to run on carbs and not on fat -for a number of reaons I will not detail here.)
PERSONAL OPINION
I will say it again, what matters is Cals in vs Cals out.
If you do cardio in the morning and then poig out during the day, well go figure. If your calories are low enough, you might not even need the cardio (we are all different).
I do cardio 6x/week, not in the morning, but at the other time of the day when I am carb-depleted: RIGHT AFTER LIFTING... "Oh shit Pintoca, that is catabolyc, what ever happened to your Window of opportunity for your PWO shake... this is wtong"... well, I lift, jump on the elliyptical for 45 mins and then have my shake...so far is not killing me.
I guess you will need to try both methods and see what works best for you, however, don't let a tight schedule, a good bed or something else put you in the timeframe "shit, If I don't do my cardio in the morning on an empty stomach, is not worth doing it...", better done AT ANY TIME OF THE DAY than not done at all.
As for intensity, I don't follow that advice either: it it feels to easy, probably it is. You want to burn as many cals as you want in the time you alloted to cardio, to do that you need to up the intensity. As simple as that, keep some % points below your anaerobic threshold (where you feel you cannot go anymore) and you will be find... for people in their 20-30s this is normally in the 150 beats per minute range or so. (sounds easy? try keeping that for 45 minutes straight...
Let the bashing begin
Theory
Steady state cardio at low-intensity (upto 65% MHR) will use mostly fat for fuel since it is long duration (and the intensity is not high enough to call on either the Phosphagen or Glycogen.lactic Acid systems, but the aerobic one)
The more you approach your anaerobic threshold (around 89% MHR) you will burn sugar for energy and not that much fat.
Logic would dictate one should do cardio when the body is at it's lowest level of carbs, hence the morning (after an overnight fast) seems lilke a good idea; where if you do cardio after downing a whole lot of carbs you will first need to burn those easily available carbs first (since your body LOVES to run on carbs and not on fat -for a number of reaons I will not detail here.)
PERSONAL OPINION
I will say it again, what matters is Cals in vs Cals out.
If you do cardio in the morning and then poig out during the day, well go figure. If your calories are low enough, you might not even need the cardio (we are all different).
I do cardio 6x/week, not in the morning, but at the other time of the day when I am carb-depleted: RIGHT AFTER LIFTING... "Oh shit Pintoca, that is catabolyc, what ever happened to your Window of opportunity for your PWO shake... this is wtong"... well, I lift, jump on the elliyptical for 45 mins and then have my shake...so far is not killing me.
I guess you will need to try both methods and see what works best for you, however, don't let a tight schedule, a good bed or something else put you in the timeframe "shit, If I don't do my cardio in the morning on an empty stomach, is not worth doing it...", better done AT ANY TIME OF THE DAY than not done at all.
As for intensity, I don't follow that advice either: it it feels to easy, probably it is. You want to burn as many cals as you want in the time you alloted to cardio, to do that you need to up the intensity. As simple as that, keep some % points below your anaerobic threshold (where you feel you cannot go anymore) and you will be find... for people in their 20-30s this is normally in the 150 beats per minute range or so. (sounds easy? try keeping that for 45 minutes straight...
Let the bashing begin
Deltroit
New member
What up PB3!!!...I wondered how it was going for you. I've been off the boards lately. Anyway:
There is NO single answer for this. Everyone’s genetics and metabolism are a little bit different. Bodybuilding is an individual sport and fat burning is no exception. Some do better on empty tank cardio, some with high intensity, some with low. I've helped people lean up on nearly every method out there. This is where tracking you progress comes into play. Here’s the point: you want as little cardio as possible to make the fat come off, that’s it. I start at 20 min 3 days a week (non lifting) and crank up the duration every week or two until my cutting cycle is over (usually 3-4mths) I routinely use this to get into single digit bf. You'll find it easier to get there the more times you do it. So start small, track your progress, and you'll find your threshold. 45min @ 4.5mph with no incline is mine. I burn fat like crazy here but beyond this point has proven counter productive for me. It takes time to understand your own body but once you do things will come together much easier.
There is NO single answer for this. Everyone’s genetics and metabolism are a little bit different. Bodybuilding is an individual sport and fat burning is no exception. Some do better on empty tank cardio, some with high intensity, some with low. I've helped people lean up on nearly every method out there. This is where tracking you progress comes into play. Here’s the point: you want as little cardio as possible to make the fat come off, that’s it. I start at 20 min 3 days a week (non lifting) and crank up the duration every week or two until my cutting cycle is over (usually 3-4mths) I routinely use this to get into single digit bf. You'll find it easier to get there the more times you do it. So start small, track your progress, and you'll find your threshold. 45min @ 4.5mph with no incline is mine. I burn fat like crazy here but beyond this point has proven counter productive for me. It takes time to understand your own body but once you do things will come together much easier.
mrhoon
New member
Deltroit, I agree with this method of losing fat. Start small. Your diet has to be dialed, but with practice this is no prob. The cut I'm on now I lost 10 lbs just on diet, then added cardio on empty stomach 3 days a week, another 10 lbs in a month. I've stalled there for a while, and am enjoying a couple of beers during the NBA Finals, and am switching to weight training 3 days and ditching cardio for now. So far this has been the most effective in the shortest timeframe. This is all from a relatively untrained state
I personally think running on an empty stomach works best. a few months ago, I would wake up at 5:30 in the morning, do cardio, then lift, then eat. My stomach never looked so good. At the time I was watching my diet really close, so that had a lot to do with it, but from my personal experiences, that has worked best for me.
The Red Dragon
New member
I think one of the biggest issues with non-morning cardio is just the influence of insulin...if there has been a recent insulin spike, it may inhibit fatty acid mobilization
Right when you wake up, your glucagon levels and epinephrine levels are high, these two hormones are condusive to fat loss...although, it is possible that you may lose muscle too...its an unfortunate trade off...But cardio at any time of the day is better than no cardio at all...the bottom line is calories the other stuff is significant but don't let that stop ya
Right when you wake up, your glucagon levels and epinephrine levels are high, these two hormones are condusive to fat loss...although, it is possible that you may lose muscle too...its an unfortunate trade off...But cardio at any time of the day is better than no cardio at all...the bottom line is calories the other stuff is significant but don't let that stop ya
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