Can Performing Morning Cardio on Empty Stomach (Fasted Cardio) Help Burn Fat?
Have you ever tried getting up first thing in the morning and exercising? Would you be willing to try if you could possibly burn more fat? I’d like to discuss the potential benefits of performing morning cardio on empty stomach. In short, some studies have shown that fasted cardio and even fasted workouts lead to increased fat burn. Others believe that exercise intensity is reduced in a fasted state and therefore fasted workouts aren’t as effective. Still others argue that things like exercise on empty stomach result in muscle loss. Who’s right?
The Benefits of Morning Cardio
The main argument for performing morning cardio is that your body has reduced glycogen (carb) levels meaning that you will burn fat faster. If you’ve ever heard trainers say that you need to perform 20 minutes of cardio before you start burning fat, this is the implicit reason why. If you eat first thing before exercising, your body’s glycogen stores will be full and you will have to burn through those before beginning fat burning. Of course, this theory doesn’t just apply to morning cardio. Performing either cardio or weight training in a fasted state, say 3-4 hours without eating, can offer similar fat burning benefits. In theory, mornings work best because your body has had all night to deplete glycogen.
Workout before breakfast for potential fat burning benefits…how would you feel exercising after you ate this anyway...probably very sluggish!
The Drawbacks of Morning Cardio
As usual, I don’t believe in absolutes when it comes to any potentially biased studies. There are a few general questions about the effectiveness of fasted cardio. Some people theorize that whether you burn glycogen or burn fat, you’re still burning calories. The simple equation for weight loss is to burn more calories than you eat. Therefore fasted workouts shouldn’t provide any additional benefit beyond regular workouts. Others argue whether glycogen levels are really reduced during sleep at all. Can your body really deplete glycogen overnight when it is completely at rest?
Additionally, some people just naturally struggle to exercise first thing in the morning. Convenience can be a big deterrent. I avoided morning cardio for months after my son was born because I needed the extra sleep time. Even now, I don’t perform strength training in the morning. My muscles feel too tight, and I don’t have adequate time for a warm-up. Cardio is easier because my legs are warmed up from my morning walk around the block with my dog.
Invalidated Arguments Against Fasted Workouts
There are two misconceptions about fasted workouts that need to be discussed. The first is that you can’t exercise intensity in a fasted state. The reason this is important is that more intense exercise results in EPOC and a significant calorie after burn effect. This is the principle behind high intensity interval training (HIIT). That being said, from a personal standpoint, I sprint just as fast in the morning as I do at night. There is no change in intensity, even on intermittent fasting days. There’s even a theory that fasted workouts can be more intense due to the fight or flight reaction. In essence, your body’s survival mechanism kicks it up a notch to provide an extra oomph of energy.
Our hunter ancestors found the extra intensity to chase, or run away from, creatures like this despite being in a fasted state.
The second misconception about morning workouts is that you risk losing muscle. I completely disagree with this as well. Many bodybuilders ensure they have plenty of protein and carbs in their systems to provide their bodies will muscle building nutrients. Of course, many bodybuilders eat constantly so it’s inevitable that they won’t be exercising in a fasted state. However, there’s no reason for this type of calorie injection prior to working out. As long as you’re adequately nourished over the course of the day and continue lifting heavier weights, you won’t lose muscle. If you start to plateau and find that you lift less and less, then muscle loss might be a concern. That is more likely due to losing too much weight too fast rather than performing morning cardio or fasted workouts though.
John Barban of the Adonis Effect provides a good viewpoint on fasted cardio:
Why Not Try Fasted Cardio?
You can read this article for some more information on fasted cardio and fasted workouts. While I think studies are mixed regarding fasted cardio and fasted workouts, there’s no downside to at least trying to exercise on empty stomach. At best, you’ll increase fat burning. At worst, you’ll continue to burn calories that you would have burned by exercising at a different time of day. By no means will you have less intense workouts or lose muscle mass. I’ve only just recently begun to perform morning cardio on empty stomach again. It’s definitely a great way to start the day.
Related posts:
- The Best Cardio For Weight Loss: A HIIT Workout Routine to Burn Belly Fat Fast
- Get Bruce Lee Abs! The Stomach Vacuum Exercise and Farmer Burns Stomach Flattener: Breathing Exercises for Abs
- BCAA Benefits: Is Fasted Training with Branched Chain Amino Acids Effective for Losing Fat and Gaining Muscle?
- Should I Do Cardio Before or After Weights?
- Cardio without Machines: Enjoy the Nice Weather!
Posted in Best Fitness Tips
I’ve tried both and feel better and sharper on faster cardio or working with weights.
I seem to be leaner when I do fasted workouts in the morning but since I don’t measure it, its a bit subjective.
The only trouble I have found I’ve tried running long distances (15km+ )on an empty stomach and that definetly causes muscle loss issues. So keep to around 1hr max fasted.
Best thing I would is for anyone to try both ways for a month or two and see how there body reacts to it.
Dave,
I wake up waaaaaaaaaaay too early to even THINK about squeezing in a workout during the week, but I generally do mine just before I have dinner, when I’m semi-fasted after an early lunch.
For weekend workouts, I’ll go without food before, and I like to workout before the end of my weekly IF. Hey, if wild animals always hunt on an empty stomach and stay in great shape, I figure it will work for me, too!
Dave,
I’m not really a morning person, but I still try to perform all of my workouts in a fasted state (at least 4-5 hours after my most recent meal). I’ve gotten used to training this way and I feel less sluggish than I do when I try to workout right after eating. On the weekends when I have time to sleep in, I’ll sometimes do cardio first thing when I wake up.
Alykhan
Raymond,
Good point about marathon cardio sessions…they can be a recipe for muscle loss, especially in a fasted state.
Darrin and Alykhan,
That’s one reason morning cardio doesn’t work for everyone…it actually works better for me because I eat dinner with my family when I get home from work and I can’t wait 4-5 hours to exercise without adversely affecting bedtime.
Dave
I am an advocate of fasted cardio for sure, I just feel it’s plain effective for fat burning, and from personal experience. No, it’s not the most fun thing to wake up early, starving and go work out. BUT, last summer my daily routine was waking up around 8, drinking a black coffee or popping a caffeine pill and hitting the gym for some sort of interval circuit workout.
I wouldn’t end up eating “breakfast” until noon or 1, a form of IF, yet consumed a ton of calories the second half of the day and at night, and got to 4% body fat.
I’m Team Fasted Cardio
Excellent post. I recently read a study that showed it didn’t matter when the cardio was done, because fat would be burned to cover energy needs regardless.
All boils down to calories in vs. calories out.
Personally, I always work out fasted simply because if I eat anywhere within 3 hours of a workout, I end up with an upset stomach.
-Drew
Craig,
I think you’re absolute proof of how effective fasted cardio can be. Not many people get down to 4% body fat. Not eating until later in the day is further evidence that muscle loss shouldn’t be a concern with morning cardio either.
Drew,
I’ve read similar literature that it’s all about calories in vs. calories out. It does feel better not to exercise on a full stomach, for sure.
Dave
Great article. I had been working out on an empty stomach for a few years and consistently maintained 5% body fat. I’m trying to add a small bit of muscle now and have started eating before doing weights, but not on cardio days. I do feel a little more sluggish since I started eating before lifting weights but it seems to be helping me add muscle. I think if you have weight to lose fasted cardio is the way to go.
By the way I always workout in the mornings. I used to get up at 4am to go roller blading, so I would have the streets to myself. I guess I’m a morning person, lol.
David,
Good thoughts on performing fasted cardio vs fasted workouts. You are definitely a trooper with 4am mornings…I thought my 5:30 workouts were brutal enough.
Dave
I have lifted at 5:00 or 5:30 am for the last ten years or so and love the feeling of of lifting and doing cardio on an empty stomach. The little hunger pangs make me feel good, they remind me why I am working out in the first place. I’m a little sadistic though, I think!
-Kelly
Kelly,
We’re all a little sadistic at times I think! I’ve been enjoying doing cardio in the morning again…a nice release of endorphins before the work day begins. As I’ve said, heavy lifting in the mornings just isn’t for me. Definitely a great way to get a lean look though.
Dave
I’m with you on this, I love to run first thing in the morning. in fact not only is it good for physical and fat loss reasons, but it kick starts my day on the right foot and I am super energized, no need for coffee thats for sure!
Alejandro,
I’m not a coffee drinker either and I feel great after a morning cardio routine too. A lot of people also get the psychological benefit of knowing that they’ve already exercised as well…and avoiding an after work routine.
Dave
I say how about a double whammy? (theres 24hrs in a day, so don’t say u dont have time… make time) Fasted cardio in the am, HIIT after your weights in the pm. While fuelling your body right. In the long run you’ll burn more fat than muscle lost, and still gain your muscle. At worst, you’ll take three steps forward, one back… but you are still moving forward, and if you are truly in it for life, then the only question left is how serious are you about your goals??
Salina,
Great point about doing fasted cardio in the morning and HIIT after weight training. I do a modified version of this approach where I do HIIT in the morning a couple days a week and then do strength and conditioning workouts focused on my arms after strength training at night. Diet is very important though as I’ve done HIIT twice a day in the past and lost a lot of muscle because my diet was too restrictive.
Dave
can I excercise everyday and be fine?
Melissa,
I answered your other post, but I wouldn’t exercise every day. Your body needs recovery time. You could do a 6 day per week workout that included HIIT every other day and resistance training every other day but don’t keep that type of intensity up for more than a month or so.
Dave
Thanx alot for the response! By any chance on the days I am doing resistance is it ok to warm up with a 20 min jog? (not HIIT)a stable 5.0 m/hr jog? Also I have been real confused about the days i have to do resistance and cardio dame day. Does it matter which one I do first? My goal is to lose 10 lbs, and from what I heard if I do resistance training then I will be bulky?! I am a professional dancer and need my curves and need to be lean! Thanx for all ur help!!
Melissa,
It’s always a good idea to warm your muscles up. A low intensity jog, jumping jacks, anything to get the blood flowing. Usually 5 minutes is enough. If you’re hoping to burn more calories by jogging, I’d do a 15 minute jog after resistance training as well.
Resistance training can add bulk if you’re not careful. Personally, I don’t do any leg training with weights any more. HIIT and plyometrics are all I need to keep them lean and strong. However, I think upper body resistance training is a great way to burn calories and help your upper body get toned. Just my opinion, but I think it’s a misnomer that weightlifting makes women bulky. It certainly wouldn’t hurt to try it. Worst case, you stop. If you’re interested, the Venus Index offers some good tips for women to build an ideal, proportional body. However, if you’re too worried about it, then stick to cardio. As a compromise, you could always just do bodyweight exercises.
As for resistance training vs. cardio, check out this post and let me know if you have questions:
http://www.notyouraveragefitnesstips.com/best-fitness-tips/should-i-do-cardio-before-or-after-weights
Good luck with the training!
Dave
Thank you so much for all your help! Will def put all the advice to work! I did want to ask some questions about diet! I always wondered is it important to eat protein after a workout or before? Also what is your perspective about low carb dieting! I am currently 127 lb and need to be 119lb by March fo my dance competition. I wanted to follow a diet that could help me see results by March. ( I seem to have belly fat that I cant lose!)
Melissa,
You have a lot of great questions…and a lot of the same questions I’ve had as well. For post workout nutrition, check out this post:
http://www.notyouraveragefitnesstips.com/health-and-nutrition/post-workout-nutrition-what-to-eat-after-workout
Bottom line, getting enough protein is important, but as long as you get enough over a 24 hour period, you should be set. However, my preference is to time my meals around exercising if possible. I wait 1-2 hours after exercising to maximize HGH release (a hormone that preserves muscle and burns fat). See this post for more on that:
http://www.notyouraveragefitnesstips.com/muscle-building-supplements/naturally-increase-hgh-human-growth-hormone
As for low carb dieting, here’s a post about fad diets:
http://www.notyouraveragefitnesstips.com/health-and-nutrition/fad-diets-longterm-weight-loss
Low carb diets can help you lose WEIGHT in the short term but I don’t find that it’s especially good at burning FAT. This is because you lose a lot of water weight when you avoid all carbs. Worst case, if you avoid carbs for too long, your body enters ketosis (which is the goal of Atkins), but I feel that you start burning muscle in that state.
I’m curious if you NEED to lose 8lbs or if you WANT to lose 8lbs by March. As a former wrestler, there was always a NEED to lose weight that led to terrible diet and exercise habits. Fortunately, with 6 weeks until March, you could lose 1-2lbs per week and make your target weight. That type of weekly weight loss is reasonable. For dieting, I prefer intermittent fasting (which I could go on and on about).
If that’s not your style, make a conscious effort to limit refined sugars and saturated fat and start eating foods higher in fiber so you don’t get as hungry. If you really NEED to lose weight, you might also consider counting calories and keeping a journal. It helps you hold yourself more accountable.
Belly fat is one of the hardest places to lose fat. Generally it’s the last place to go. Nothing you can really do to speed up that process except continue working hard to lose fat throughout the rest of your body. As an aside, crunches don’t help you spot reduce fat so don’t waste time with those!
Let me know if I can provide any more tips.
Dave
Thanks so much for all the great advice you have given I have lost 2 lbs so far, by following all this great advice!
Melissa,
Congrats on the weight loss, but the credit all belongs to you. If you continue to work hard, you’ll continue to see good results. Keep up the great work!
Dave
Dave,
I know this entry has been around for awhile, but just stumbled upon it when looking into my fasted cardio routine and the value of it from a training perspective. Nice job.
For me, the “why” of it is as much a reason as anything else. Once I had kids 5 years ago, I came to the realization that a 5:30am wakeup was the only portion of my day I could entirely control and left limited excuses (besides being lazy) why I couldn’t get out for a morning ride or hit the machines in my basement. The routine has been the foundation for maintaining weight and strength as I approach 40. But I never researched the benefits FC in relation to other times of the day.
Do you have any additional thoughts on the elevated fuel consumption that goes along with morning EPOC for FC enthusiasts? About 45 minutes after my AM workout, I have a modest oatmeal breakfast followed by two small healthy protein and fresh fruit snacks across the morning. I suspect that feeding my engine this way is a good idea, but I have no basis for my routine. I’d like to know if this a good idea.
Thanks,
Matt
Matt,
Don’t worry, I read and respond to all comments, no matter how old the post. I absolutely agree with you on the morning workout thing; I’ve done the same for a while since my son was born. I’ve shifted a little back into more night workouts because my wife now joins me (and she doesn’t want to see 6:30AM let alone 5:30AM).
On your question about fuel consumption, I like to wait 1-2 hours after exercising before eating. If you’ve had an intense workout that results in release of HGH, it will help you preserve muscle and burn fat over that time period. As soon as you eat, the insulin spike counteracts the HGH release. Bottom line, 45 minutes is great; if you can hold out a little longer, it might help you more. Everyone’s different though.
As for what you should eat, it sounds like you have a healthy balance of carbs and protein which is exactly what you want. Generally speaking, I’d avoid eating fat after a workout. One final thought, if you’re performing fasted resistance training, the rules may change slightly and you may risk muscle loss if you stay in a fasted state too long. There are some strategies that involve BCAA (aminos) that supposedly provide a workaround. I can let you know those if you’re interested.
Dave
Just want to thank you for this article!! Was going out my mind reading about fasted cardio and trying to work out the truth in the many theories. This article has set my mind at rest and gave me the boost I needed to give it a proper shot without the worry.
I’ve been waking at 5 am, do 10 min warmup then 12 mins HIIT on the rowing machine. I’m fairly exhausted afterwards but quickly recover.
Immediately after I have a protein shake then oats and a bannana 30 mins later.
Am I correct to postpone carb intake after workout to maximise fatloss?
Callum,
I’m glad the article sorted out the theories for you. It sounds like you have a nice HIIT routine working for you. In my opinion, it’s actually best to wait to ingest any food after working out. When you perform HIIT, your body releases HGH (human growth hormone). HGH preserves muscle while burning fat. You continue to release HGH for 1-2 hours after an intense workout. However, when you eat, you cease that release. So, if possible, I’d wait at least an hour before ingesting any calories. After that, have a nutritious meal filled with protein and carbs. Also, depending on how much time you have, another way to aid fat loss is to perform steady state cardio after HIIT. Let me know if you have any other questions on this.
Dave
Is it okay to postpone eating till the late afternoon or evening if you do moderately intense morning cardio?
Bob,
I’d say most experts recommended eating a good mix of carbs and protein a few hours after intense exercise. If the cardio is pretty light, you can probably get away with waiting to eat. If it’s anywhere near intense, you might be risking some muscle loss. Only one way to find out though…give it a shot!
Dave
20 minutes of cardio in the morning on an empty stomach changed my life.. for a fatguy its awesome. but if you are already cutt up and small lean.. then this is not your cup of tea..”LeanGains.com”
I MUST ADD THIS.. ALL THESE GUYS ARE ALREADY LEAN..WTH…IF YOU ARE FAT.. AND LIFTING WEIGHTS YOU NEED TO CARDIO IN THE MORNING ON AN EMPTY STOMACH “YES” IT SUCKS!! BUT YES IT WORKS! FOR A FACT..I AM MY OWN TEST SUBJECT!!!
MY PLAN IS SIMPLE..
CARDIO AS SOON AS I GET UP
WEIGHTS THAT EVENING
CARDIO AGAIN BEFORE I GOT TO SLEEP
MOST IMPORTANTLY
WATER,WATER, WATER!!!
YOUR FOOD INTAKE MUST BE (CLEAN) OIL=FAT JUST REMEMBER THAT..CUTT ALL SUGARS.. CUTT ALL REFINED FLOURS,, FRESH FISH, LEAN MEATS “CLEAN EATING” VEGETABLES AND FRUITS” NO MORE BEER!!!!!! A GOOD WORKOUT FOR A BIG GUY YOU SHOULD BURN 2000 CALORIES OR MORE.. SO KEEP YOUR INTAKE AROUND THERE I PROMISE YOU IF YOU FOLLOW THIS THERE NO WAY IN HELL YOU WILL CANT LOOSE FAT AND UNCOVER YOUR MUSCLE…
Reggie,
Those are some excellent tips to get lean.
Thanks,
Dave
I’ve tried both ways and I prefer morning cardio on an empty stomach. If I do it on a full stomach, I feel seriously sick. The only exception is: HIIT cardio. I do it in the morning still but eat a small sandwich like an hour before I head out so the workout doesn’t eat up muscle instead of fat. I also feel better performing my cardio (which in my case is a 3-4K run) in the morning because it jump-starts my day. I’m also naturally a morning person so I usually head out at like 5 a.m. to do my running. I guess whatever works for you.
Toni,
I agree that cardio on a full stomach is challenging…all that food and liquid swashing around while you run does not feel good. I’m a morning person as well…it feels like a good way to start the day.
Dave
Thanks for the article. I find that if I do my cardio immediately after getting up, no food, I do much better than eating breakfast then my workout. I have more energy, feel much better when I am done, and along with weights, can loose body fat. When I have eaten breakfast first, even with doing weights later in the day, I have a much harder time loosing body fat. If I don’t take extended breaks from my workouts I can maintain 7 or 8 percent body fat, a percentage that makes me happy.
Eric,
Sounds like you have a good handle on the routine that works best for you. Thanks for sharing.
Dave
Hello!
I am like Melissa around 127 lbs and need to be around 119/120 by mid october (4 weeks roughly)
I have started doing 30 mins jog in the morning on empty stomach and love it.
I need help with the diet/meal planning. I am a big fan of muscle milk light can you suggest a diet (love low carb diets, carbs make me bloated) that will help me lose 8 lbs in 1 month?
Thanks!
Zaza,
8bls in a month is a pretty tough challenge especially since you’re already in good shape. I’d try to do a HIIT workout 2-3 mornings per week and a 30-45 minute steady state jog another 2-3 days per week. You can throw in some weight training as well if you’d like to tighten up your muscles. As for diet, you’ll have to be strict, probably averaging around 1,200 calories per day. You could try incorporating intermittent fasting if that’s something that interests you. Otherwise, find a way to keep calories low by eating high fiber foods, fruits, veggies, lean meats, etc. Low carb will help you lose weight, especially water weight so try to keep carbs below 100g per day. Those are the best quick tips I can offer you. Happy to delve deeper into any of them.
Dave
thank you dave should I do all my cardio on empty stomach/morning or alternate
Zaza,
I’d say it depends. I like to do most of my cardio in the morning. The exception is when I do it after a strength training workout. Personally, for me it feels great to start the day with cardio. See how you feel and go from there.
Dave
Hi Dave, I found this thread and thought I’d put in my 2 cents.
I am finding that a moderate 20 minute brisk/power walk on arising is the cats’ meow. It works and I feel invigorated the rest of the day. I’m almost 60 years old and have learned the importance of moderation and continuation. Any other thing I do throughout the day such as strength training and diet is just an extra plus. I just don’t overdo any of them. To quote the old AA adage, “easy does it.”
Warmly, John
John,
A sound philosophy. I find that starting the day with light or even intense exercise just improves everything.
Dave
Hey Dave, Im a tall skinny kid around 165lbs with not much muscle or fat and looking to get leaner and cutter. I was planning on doing some fasted cardio in the morning 3-4 days per week and some weight lifting every other day to gain some muscle a few hours after cardio. Is it ok to have a protein bar or something a few hours after cardio but before weight lifting? How do I gain some muscle but still try and keep that cut look?
What works for me for cardio workouts (running) is that I have an empty stomach. By this I mean that whatever I have recently eaten is digested or in the process of being digested. This has always been a “rule” I have followed to prevent stomach cramps while running. Maybe this theory is antiquated but it has always made sense to me.
Now this is only for running. When I do a weight-lifting workout it does not matter if I have a full stomach, and often I will make sure I have just eaten. I don’t burn out as fast if I do.
Anyway, the fact that in order to lose weight you must burn more calories than you ingest rings true. When people gripe about diets to lose weight I always say this: “Have you tried the five-word diet? (What’s that?) EAT LESS AND EXERCISE MORE.”
Mikey,
It sounds like you have a good strategy. You can certainly eat after cardio and if your goal is to gain muscle, that’s what you’ll probably have to do. Weight lifting will be key. Cardio will just help keep your body fat low. Ultimately diet will be more important for gaining muscle. Try adding in a couple hundred extra calories on days you exercise. It’s best to keep those calories healthy if possible…don’t use them on McDonald’s! Most importantly, take things slow. Don’t try to gain 20lbs of muscle in a month because you’ll add a ton of fat. Finally, you could consider using creatine as well. Here are a couple other articles to read if you’d like to learn a little more:
Skinny Guy Workout: http://www.notyouraveragefitnesstips.com/best-workout-routines/skinny-guy-workout-plan-weight-gaining-tips-how-to-grow-muscles
Creatine: http://www.notyouraveragefitnesstips.com/muscle-building-supplements/creatine-benefits-best-muscle-building-supplement
Let me know if you have any other questions.
Dave
Peter,
I agree that to avoid cramps, you shouldn’t eat right before cardio or running. Weight training can go either way. Some people prefer to have a snack before to give them energy; others can perform just as intensely in a fasted state. I wait a couple hours after eating before weight training because I include some conditioning exercises at the end, which like cardio, do not feel great when you’re full.
Dave
Let’s look at this from an evolutionary perspective. When ancient man woke up every morning, he didn’t have a kitchen he could go into to get food. He may not have had anything immediately available outside of his cave either. That means he would have to go out and find something, maybe gather up some fruit or chase down an animal. Now let’s say he had to do this everyday. If he were really losinit muscle, then how long do you think he’d survive? Not very long, I bet.
I think the real reason people are convinced cardio eats muscle is because, deep down, they don’t like cardio so they’re looking for any excuse to avoid it. We’ve seen this trend in recent years to not only avoid steady-state cardio, but to avoid any kind of cardio, including HIIT. Everyone’s looking for shortcuts. Wouldn’t it be great if you could get ripped with little to no cardio? Wouldn’t it be great if you didn’t have to make any big sacrifices? Now I’m not saying morning cardio is required to lose fat. But I’m willing to bet most of the people against it have either never tried it or never stuck with it long enough to see it worked.
BigNoseDog,
Very good perspective on morning cardio.
Thanks,
Dave
Hello there, my name is Cory and I love this website. I am 17 and have gained massive weight to about 250. Not all fat, but a lot of it is. I am use to lots of working out months ago and have goal I want to achieve. I was curious on a few things.
1.) Is a workout of fasted cardio sprints ( HIIT Wednesday, Tabata Mon & Fri) with Arms/Core Resistance workout Tues and Wednesday effective or too much? With slight jogging on Tues and Thurs.
2.) Also is a cut down of calories to 1500 – 1750 too few?
Also any tips you have I will surely follow and would be grateful.
Cory,
Glad you enjoy the website. As for your questions, you’ll be doing a lot of exercise but it seems manageable. 3 days of HIIT/Tabata is about the max you’d want to do. The light jogging on Tues/Thurs is fine as long as it’s low intensity. Arms/Core 2 days per week will work well. Overall, you just get some great fat loss results.
For calories, 1,500 is pretty low but you could sustain that low level for a month or so before going back up to something more reasonable. Generally, for fast weight loss, I’d recommend multiplying your target weight by 10. For example, if you want to weigh 200lbs, then eat around 2,000 calories. For maintenance multiply by 12.
Hope that provides a good starting point. Just listen to your body and if you’re constantly weak or tired, then you may be doing too much exercise or restricting your diet too much. Let me know if you have any other questions.
Dave
I have been doing morning cardio. Well morning HIIT lets say for almost 4 months now. I have never been more fat less (is that a word?) in my entire fitness life.
I could read a 1000 articles that said it was bad. I would still believe it is the wholly grail of fitness. Well, if fat loss is the goal.
I liked when you brough up, “There’s even a theory that fasted workouts can be more intense due to the fight or flight reaction.”
In my experience this is very true. I seem to also have exponentially more energy on fasting day. Especially if I actually get up and walk around.
Cool stuff dude.
Robert,
Thanks for sharing your experience. Glad to hear it’s helped you get really lean!
Dave
Awesome article. I’ve been researching HIIT, fasted cardio, and weight training for the past few months and I find that your site addresses many of my questions. I am classified as morbidly obese, a title I’ve carried for a long time, and with a recent loss of 30 lbs last year, I have been looking to be more strategic about my weight loss and not just letting it happen. Your comment regarding the caloric intake of “target weight X 10″ sounds so much more reasonable than these number generators you find online and on these weight loss sites. The calculators for my body weight puts me at a caloric intake that I KNOW is way too high (sometimes 2300 calories +) and yet this is the first time I have come across such a simple calculation that works for any body size. I will update progress in the coming months. Just wanted to say thanks so much for well-thought out comments and advice.
Shareem,
Thanks for the positive feedback. I wish you the best of luck with your weight loss and I’d be happy to help in any way I can.
Dave
I have resently started fasted training, an I am finding it easy 2 cope with, iv had a low calorie diet b4 now which along with plenty of strength curcuits an hiit an steady running I dropped from 165 lbs to 146 lbs in 14 weeks, I had a BF% of 8% which I was happy with but then I had an injury an came out the gym 4 4 weeks an put every lb back on! I’m back at the stage (1 year later) of 165 lbs an wud love to see 146 lbs again but this is not an issue, I wud just like it to be more fat that I lose rather than muscle as the calorie deficit caused muscle loss the last time I dropped weight, and this time I would like to try an keep my muscle or even build more but drop body fat only. Should I just do hiit sprint work 3 days a week, with steady paced running to follow and 2 hour wait 4 food? Plus curcuit training 2 times a week, plus I have recently found a love for deadlifts, squats an clean an press (30kg on bar) high reps, wots your opinion on my workouts, what do you agree or disagree on?
Paul,
The good news is that if you were able to drop the weight before, I’m confident you can do it again. In general, the slower you lose the weight, the more likely that it will be fat and not muscle. Theoretically, as long as you’re performing resistance training and not getting any weaker, you should be maintaining your muscle mass. This time around maybe you only eat at a slight caloric deficit or even at a maintenance level of calories if you exercise enough.
The HIIT workout 3 days per week would be more than enough. If you’re losing weight too quickly, you could scale back to 2 days. Following HIIT with steady state is a great approach as is waiting 1-2 hours before eating. Circuit training twice a week should help with muscles but you might want to incorporate some heavy weight, low rep strength training if you’re really worried about muscle loss. Circuit training is great for fat burning and should help you preserve muscle but it might not be enough.
I don’t do any leg training with weights any more as I find that HIIT helps me get the look I want. All my weight training is focused on upper body. If you’re doing leg weight training as well as HIIT, you may risk overtraining. Additionally, I prefer heavy weight training with low reps instead of light weight training with high reps. It depends what type of muscle you’re training for.
Happy to provide more insights if needed.
Dave
I keep meaning to try morning fasted cardio, but I find it hard to get going on a morning. Certainly the results obtained from doing this, and postponing eating until around noon, seem impressive.
If you are very lean, muscle loss may be a concern, but taking some BCAA’s prior to your workout will prevent this. If you are not lean, then it shouldn’t be a problem anyway.
David,
Some people are morning people, others aren’t. I’ve always had instant energy when I wake up in the morning so it works well for me. The BCAAs are a nice insurance policy to prevent muscle loss.
Dave
I get up at 5 am and ran to the gym, so its very hard for me to eat because I dont have time to digest and Im not gonna get up at 3 am to eat lol, if i eat a small snack prior hitting the gym i feel sick during my workout. So i rather do my cardio and weights on an empty stomach and if i feel hungry i drink a lot of water, believe me, it fills you up. Once im done with my workout i have a decent breakfast and i eat well during the day. I hope im doing the right thing.
Vanessa,
Sounds like a perfect way to start the day. Hope it’s helping keep you in great shape.
Dave
Yes, Im in good shape. THanks a lot.