Low intensity cardio(walking) on an empty stomach?

[Rahzael]

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?

[kevzhi90]

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 )

[Rahzael]

Can anybody supply some insight on why this is or is not an effective way to burn fat specifically? And if it does, do you wind up burning much more muscle off in the process as well, or is it purely fat burning that is increased?

[2n2out]

Can anybody supply some insight on why this is or is not an effective way to burn fat specifically? And if it does, do you wind up burning much more muscle off in the process as well, or is it purely fat burning that is increased?

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

[Nick1971]

Thank you for that clear and concise post, 2n2out.

[2n2out]

You're welcome. It's my pleasure to pass on any knowledge I have that may be helpful in some way.

[dhillman88]

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

Great. How about having a scoop of whey before the low intensity cardio? I've heard a lot that whey first thing in the morning is good to help preserve muscle because you've fasted for hours in sleep. Is it more ideal to take one before the low intensity cardio or after?

[phunkinc]

I've heard Whey is great in the morning and Casein is great at night. I'd imagine Whey is great in this instance, eh?

[t3nchi]

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.

[Keyboardsmasher]

Can anybody supply some insight on why this is or is not an effective way to burn fat specifically? And if it does, do you wind up burning much more muscle off in the process as well, or is it purely fat burning that is increased?

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..

[jimsmith9999]

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

[Projarrod]

Wait, I usually do 20mins of cardio after I eat breakfast should I do 20 mins before I eat breakfast?