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  1. #1
    Registered User Rahzael's Avatar
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    Low intensity cardio(walking) on an empty stomach?

    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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    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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  3. #3
    Registered User Rahzael's Avatar
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    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?
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  4. #4
    Registered User 2n2out's Avatar
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    Talking cardio

    Originally Posted by Rahzael View Post
    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
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  5. #5
    Chicks and Camaros Nick1971's Avatar
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    Thank you for that clear and concise post, 2n2out.
    --- Nick ---
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  6. #6
    Registered User 2n2out's Avatar
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    You're welcome. It's my pleasure to pass on any knowledge I have that may be helpful in some way.
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  7. #7
    Registered User dhillman88's Avatar
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    Originally Posted by 2n2out View Post
    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?
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  8. #8
    Registered User phunkinc's Avatar
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    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?
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    Registered User t3nchi's Avatar
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    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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  10. #10
    AESTHETIC BEASTMODE Keyboardsmasher's Avatar
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    Originally Posted by Rahzael View Post
    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..
    Get shredded or die tryin.. face down ass up.
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  11. #11
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    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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  12. #12
    Registered User Projarrod's Avatar
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    Wait, I usually do 20mins of cardio after I eat breakfast should I do 20 mins before I eat breakfast?
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  13. #13
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    Originally Posted by Keyboardsmasher View Post
    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..
    what is considered long durations? 1 hour?
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  14. #14
    Registered User tp03151993's Avatar
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    Very nice response. on point and detailed. Much appreciated.
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  15. #15
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    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 working
    Height 5'10"

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  16. #16
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    Originally Posted by samson_419 View Post
    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 working
    its not from fasted cardio, but calorie deficit that is causing the fat loss
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  17. #17
    Registered User aman88's Avatar
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    Originally Posted by Rahzael View Post
    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?
    You burn more fat fasted, body wants to preserve blood glucose.
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  18. #18
    Registered User BBoyDre's Avatar
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    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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