• Joshua Li

Fasted Cardio vs. Fed Cardio: What Gets Results


It’s about 3 months to Summer, and I’m sure that most of you are starting to think about how you’re going to get that 6 pack for the beach! Your diet is going to be the most important factor when it comes to losing fat, but an efficient and consistent cardio routine will help you get your results much faster.

When it comes to cardio, you can either do it in a fasted state or fed state. Fasted cardio just means that you perform the exercise first thing in the morning on an empty stomach. Whereas fed cardio means that you perform the exercise after you’ve had some food. For many years and still today, a lot of people have assumed that fasted cardio burns more fat as theoretically your body will be utilizing direct fat stores for energy as opposed to whatever food you may have eaten if you had a meal before. Now that sounds good, but multiple studies have been done that refute these results and it has been found that there is no significant difference, in terms of fat loss, when performing fasted cardio compared to fed cardio.

At the end of the day, weight loss or fat loss is going to predominantly depend on a consistent caloric deficit and an increase in TDEE (total daily energy expenditure), no matter when you decide to do that exercise. So what type of cardio should you do? Your decision should be predicated on what type of cardio fits best into your daily schedule and will allow you to sustain over a long period of time. To make things easier for you, we’ve listed a few key points for why fasted or fed cardio might work better for:

Fasted Cardio is for you!

  1. You are an early bird and enjoy exercising at the start of your day.

  2. You only have free time in the mornings to hit the gym before you go to work/school.

  3. You have no appetite when you wake up.

  4. You have the tendency to skip cardio sessions when left until the end of the day.

Fed Cardio is for you!

  1. You feel too weak when exercising on an empty stomach.

  2. You feel very hungry first thing in the morning.

  3. You don’t have time to hit the gym in the mornings.

  4. You are performing HIIT training.

As we tell all of our clients... you are UNIQUE. There isn't one set way of achieving your desired results. We will take the intelligent approach to helping you achieve your transformation and fit it in to your lifestyle the best we can. Come in for a free consultation and talk to us in greater detail about your current situation and your goals. Book in here


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