I've read in several places that this is a great way to lose fat, with one source going as far as to claim that you burn 300% more fat in the morning before you eat anything if you take a brisk walk before eating. While this seems like a pleasant notion, my current understanding of fat loss doesn't seem to add up with the claim.
The claim seems to be that if you don't have any "fuel" in the morning and you were to do cardio, your body would burn more fat than usual. As I understand it, your body is never burning only fat, and it seems like walking on an empty stomach would burn exactly the same amount of fat, but incidentally burn off much more muscle as well since you are running on zero carbohydrates.
I'm not the most knowledgeable on these things, but am I missing a piece of this equation, or is this all just claptrap?
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07-15-2011, 08:15 PM #1
Low intensity cardio(walking) on an empty stomach?
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07-15-2011, 08:20 PM #2
lets say u burn 200 cal walking, and 80% of it is fats, so its 160 cal burned of fats = near 20g.
lets say u burn 600 cal while jogging, and 40% of it is fats, so its 240 cal burned of fats = close to 30g. o.0??
not too sure though, i did fasted cardio morning with carb cycling , works great for me. manage to reduce belly by 1 inch and abs became way more define best of all, i stayed on the same weight. ( 3 weeks period )
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07-16-2011, 09:56 AM #3
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07-16-2011, 03:12 PM #4
cardio
To answer your question in short, early morning low intensity cardio is an ideal way to burn fat and preserve muscle. To explain further the body has the ability to switch the types of fuel it uses to supply the energy it needs. The higher the intesity like sprinting, or vigorous weight lifting requires blood glucose or sugar in blood. This is a very short supply minutes. The body also has a storage of glycogen in the liver that is released and converted to glucose when needed this lasts for about 30 minutes with moderate intensity cardio. If you continue to go at a moderate intensity past that time the body must use muscle as a source of fuel to supply energy demands. The reason for this is that muscle is broken down and converted to energy much easier and at a faster rate than stored body fat. By doing cardio upon waking your blood glucose is very low so there isn't any sugar to burn. The body will always burn blood sugar before fat. This is a known medical fact. By doing low intensity cardio the body doesn't need to use muscle as a fuel because the demand for fast vigorous muscle contractions is not present.
To simplify the body prefers energy sources in the following order
glucose (blood sugar)
glycogen (fuel stored in the liver, and muscles as a reserve)
protien (more easily converted to fuel during vigorous activity)
fat (perfered during low intensity states like sleeping, and when blood sugar is low)
to burn body fat during low intensity exercise don't trigger the other energy systems by doing vigorus cardio)
marathon runners, endurance athletes have very little muscle because they're constantly using it as a fuel source.
hope this helps
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07-19-2011, 01:44 PM #5
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07-22-2011, 05:57 AM #6
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02-08-2013, 06:13 AM #7
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02-08-2013, 06:28 AM #8
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02-08-2013, 06:42 AM #9
I'm no expert but from my research (reading and watching videos from people who walk the talk), there is no significant evidence that "cardio on empty stomach first thing in the morning" is better than cardio any other time of the day, whether your stomach has food or not.
It's cals in vs cals out, NET at the end of say, a week's time. 3500 cal deficit, 1 pound lost."You want to know how I did it? This is how I did it, Anton: I never saved anything for the swim back."
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02-08-2013, 07:12 AM #10
There's an article by Layne Norton on this site talking about it, if I could find it I would have posted it. fasted cardio for long durations burns muscle, doing it multiple times a week hinders your progress. HIIT is a far better tool for fat loss. fasted cardio is one of those "myths" that continues to stay around..
Get shredded or die tryin.. face down ass up.
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02-08-2013, 11:33 AM #11
Here is a good article by Lyle McDonald on the topic is excellent. Basically if you are lean, it might help. If you are not lean it won't make a difference.
http://www.bodyrecomposition.com/fat...t-loss-qa.html
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02-08-2013, 12:08 PM #12
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12-01-2013, 11:14 PM #13
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05-06-2014, 04:22 PM #14
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05-06-2014, 04:26 PM #15
This is method of cardio
Fasted fast paced 2.5 mile walk after drinking a half cup of black coffee & 12.5mg Ephedra
So far I lost 10 pounds in less than two weeks. Arm size has stayed the same, dropped a inch off my waist
Seems to be workingHeight 5'10"
Weight 212 Lbs.
Bi's 18.5"
Waist 33"
Bench 285x3
Squat 405x3
Deadlift 435x1
As of 01/29/2015
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05-06-2014, 04:45 PM #16
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05-06-2014, 06:14 PM #17Exercise Physiologist
M.S. - Exercise and Sport Physiology
West Chester University of Pennsylvania
B.S. - Kinesiology
University of Maryland
*Note: I am in no way, shape, or form suggested for anyone to do anything. Anything I post is purely based off of my own personal experience and opinions. If you decide to follow or do anything I say, that is of your own free will and not my suggestion.*
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08-29-2014, 05:35 AM #18
A walk in the morning on an empty stomach is a good way to burn fat and keep your muscles. Wake up, drink a glass of water and go outside for a walk for about 30 min to 1 hour, just walk, listen to music or audiobooks. When you get home, don't eat, drink another glass of water and wait for 30 min before eating, that way you will get the benefits of the after burn process. It really helps. You should do this 5-7 days a week. Workout 3 or 4 days a week with weight lifting. Make sure you include squats and deadlifts in your training. For a stronger core I suggest front squats, it will hit your abs pretty hard. Start your leg day with back squats followed by front squats. Hope this helps.
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12-20-2015, 03:12 PM #19
I do 2.5 mile walk everyday on empty stomach. only drink BCA'S AMINO acids and L carnitine mixed with water just before i go out to walk. lost 4kg in my first week. i am now in week two. Also do heavy weight lifting in the afternoon.
Start 92kg
Now 87.5kg
End 80kg hoping to achieve this in a month time
stubborn fat is very hard to get rid off.
Started cycling clenbuterol first day.
Plan:
40mg 2 days on and off
40mg 2 days on and off
then
80mg 2 days on and off
80mg 2 days on and off
then
120mg 2 days on and off
120mg 2 days on and off
then
80mg 2 days on and off
80mg 2 days on and off
then
40mg 2 days on and off
40mg 2 days on and off
Diet
NO BREADS
NO SWEETS
NO MEATS WITH BAD FATS
STRICT PORTIONS OF RICE.
(LOW CARB, GOOD FATS, HIGH PROTEIN DIET)
EAT 3 TIMES A DAY
TAKE PROTEIN OR COFFEE IF I GET HUNGRY IN BETWEEN MEALSLast edited by omzyea; 12-20-2015 at 03:21 PM.
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12-20-2015, 04:13 PM #20
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07-23-2017, 07:28 PM #21
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