Fasted workouts for fat loss promise quick results, but is exercising on empty really helping you burn fat effectively? These workouts have become a popular trend, with the idea that training on an empty stomach can increase fat burning and enhance performance. But does training fasted actually benefit your body, or could it be working against your goals?
While skipping breakfast or avoiding food pre-workout may seem like a quick way to trim fat, research and practical experience tell a different story. Training without proper fuel can impact energy levels, reduce workout quality, and may even lead to muscle breakdown over time.
In this blog, we’ll delve into the science behind how fasted exercise affects your performance. We will look to highlight the benefits of fuelling your body before a workout to maximise results. If you’re looking to achieve your fitness goals with energy and resilience, understanding the potential downsides of training fasted is key!
What is a fasted workout?
A fasted workout is one you do at least four to six hours after eating. Your body has had time to digest and metabolise most of what you ate at your last meal. As a result, fat will serve as your body’s fuel source rather than glucose. Hormones like insulin and glucagon change as a result of the amount of glucose in the blood and liver.
When blood glucose is high, the body uses glucose for fuel. Glucose mainly comes from carbohydrates. When blood glucose levels are low, the body burns fat to preserve the glucose stored in muscle and the liver. This helps maintain an optimum blood glucose level. For this reason, many believe fasted weight training is the most effective way to burn fat during a morning session. Depriving your body from extra energy however may be detrimental.
Why should you not workout fasted?
The intensity of your exercise affects whether your body uses fat or glucose as fuel. Running or heavy weight lifting will use stored muscle glucose (glycogen) more than fat, whether or not you are doing these tough workouts on an empty stomach.
As well as this, how much fat and glucose is used as fuel is distributed over 24 hours for all energy demands, not just those of your workout. Yes, you may burn extra fat during a fasted workout session, but it is not likely to be enough to burn a lot of stored fat when considered overall.
When you exercise too intensely in a fasted state, your muscles can be broken down because your body pulls apart amino acids to help preserve critical blood glucose. Also, very low blood glucose and rising cortisol (stress hormone) levels can depress the immune system.
What should you do instead?
Ideally 2 hours before a workout, you want to eat a carb heavy balanced meal such as oats, pasta or rice with some protein. The carbohydrate gives your body fuel to maximise performance and the protein helps your body build muscle during recovery. If you train early in the morning, an easy to digest carb snack will help to boost your energy stores. Foods such as a piece of toast with honey or a cereal bar. Having some fast-releasing carbs like this allows the fat-burning process to still occur without depriving your body of necessary fuel.
Final word
Fasted workouts for fat loss may seem effective, but understanding their true impact on energy, performance, and muscle health is essential for lasting results. While the fasted training trend may sound appealing, fuelling up before your workout can make a world of difference in your performance, recovery, and long-term progress. By giving your body the energy it needs, you’re not only able to work out harder and achieve better results but also protect your muscles and support optimal recovery. Remember, food is fuel—so make it a part of your fitness strategy to stay energized, prevent burnout, and reach your goals faster. Your body will thank you for it!
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