October 20, 2019 HomeArticlesIs FASTED CARDIO BETTER for FAT LOSS? Science Explained Is FASTED CARDIO BETTER for FAT LOSS? Science Explained By Herman Swinney Articles, Blog 100 Comments fasted cardio for better fat loss science fasted cardio for better fat loss science Tags:better, burn, cardio, diet, Exercise, fasted, fasted cardio, fat, fit, fitness, for, Loss, natacha, natacha oceane, Science Related Posts Morning vs Evening | Best Time of Day to Workout Do I Have to Be in Shape to Be a Beachbody Coach? 3 Health & Fitness Tips Everyone Should Know About Author admin 100 Comments Natacha Océane If you can make it through the alarm at the beginning I promise it's worth it 😂 First we talk about mechanisms to understand why fasted cardio might be better and then we look at the fat loss results from comparative studies (: Hope you love your training xxxx March 18, 2019 Reply Jassy Moore Natacha can you please please do a video on eating breakfast vs. skipping it/intermittent fasting!? It's my latest fitness fad confusion (I'm sure I'm not alone) and I think it'd make a really great one to compare the research on, especially for women! Love your work and currently loving your Cut program, it's keeping me so inspired in the gym and challenging me to try new moves and feel strong! ❤️ March 23, 2019 Reply Hanna Koulogianis Can you do a video on how to maintain weight/muscle? March 23, 2019 Reply NeverStoppedSinging Awesome video ! March 23, 2019 Reply Anne Berbers Hi Natacha, have you tried doing CrossFit once? I'm curious! March 23, 2019 Reply sara097 You explained everything so well! It was really easy to understand :D. Thank your for sharing your knowledge with us! 💖💖💖 March 23, 2019 Reply Robyn Aitkenhead Just missing breakfast you won’t be in a FULLY fasted state if you ate carbohydrates for dinner the night before as there will still be SOME glycogen from your night before! Therefore to be in a FULLY fasted state you need to remove carbs from your diet the day before you do this. Therefore you shouldn’t fast all of the time March 23, 2019 Reply English10 10 words How about doing long run? I need to eat some carbs to get some energy. I am talking about more than 20km March 24, 2019 Reply Jenna Rose Haha love the Bondi to Coogee!, Best video, thanks! March 24, 2019 Reply no one Hello, it would be lovely if someone could help me. The thing is I'm overwhelmed, I ve been losing weight but seing no results on my body, I ve been going to the gym but I'm afraid to reduse cardio, when it comes to weight lifting I'm very weak and I don't know if I should lift very very heavy weights to gain muscle, I don't know if the fact that I'm eating 900 cals plays any role on the fact that I'm not gaining any muscle. I'm just overwhelmed and I don't know where to start March 25, 2019 Reply das dasd i dont necessary like fasted cardio or when im fed better. it's just my gym is quieter late at night and i sleep better after half an hour of cardio so i just do what convenience. March 25, 2019 Reply Chadil Zwieback I wanna be strong like you! You are one of the few genuine "influencers" and Litterly the only person in public eye that I follow on Instagram. You inspire me so much and In contrast to many other fitness-influencers I don't feel bad about my self when watching your videos. Your YouTube videos showed me the beauty of strength and not a specific body type I should try to get. I love that about you. Please never stop with what you're doing 🙂Greetings from Austria March 26, 2019 Reply Maria Maria Dantas I loooooove this video! Thank you so much for all the research and being able to explain it easily! I kept trying to do cardio on empty stomach, and it was super hard for me! From tomorrow I’m back at enjoying my breakfast first thing in the morning 🙌🏼 March 26, 2019 Reply Olivia The second mechanism was about glycogen reserves in muscle, but did it mention glycogen reserves in the liver? I am pretty sure that they are actually depleted overnight, so fat stores are used for energy before breakfast. March 26, 2019 Reply Sophie Llewellin Okay u did not need to do me like that with the intro😭 March 27, 2019 Reply Julia Alcaraz What are some running shoes you'd recommend? March 27, 2019 Reply Kat Black Hey have you done a video about "zero" calorie drinks/foods and whether those artificial sugars have an adverse affect on weight loss or body composition? I'd be interested to hear what you think because you're so well researched and take actual science into account when providing explanations. March 27, 2019 Reply Marcela Ormo Hi Natacha, I would love for you to talk about your college experience. I am in college struggling to keep healthy and feel motivated. March 28, 2019 Reply Çisil Beste Nar I kind of stopped doing my workouts fasted, i have to eat light things beforehand to not make myself puke but i feel a lot better. I used to feel dizzy at the end of my sessions. And btw, i am eating around 1400 calories and i have came here from 1000-1200. But i feel like i eat so much. Like, i do not "feel" but the amount of food comes with 1400 calories seem too much to me. I am so scared that i raised my calorie intake. I am SO SCARED that i am going to gain weight. I am trying to let go of my fears but i constantly have to remind myself "it is okay, nothing is gonna happen". And it kind of does not work. I was eating 1 meal and a snack only now it is much more and my brain just does not get it. It is so stressing that i have to wait to see the results. March 28, 2019 Reply Szandi Lada This video was really interesting and useful:). I tried fasted cardio and not fasted cardio too, and for me both worked. Maybe the main difference was, that when I did't eat before the training it was harder to start & feel myself energetic, but after a while, about 15-20 later I was feeling great. 🙂 It's interesting, that we can here it everywhere, that fasted cardio is much more efficient, but according to your experiment it's not true. 😀 Love your videos <3 keep up the good work!:) March 28, 2019 Reply Joo Is it better to work out when you are starting to feel sick/cold or is it better to rest? March 29, 2019 Reply Helen Taylor Hey Natacha! I just wanted to say I found you on Instagram a couple weeks ago and I'm so glad I did! Your videos are informative with scientific backing, without spending the whole video showing us statistical charts and the content is always great. I find they're really helping me with making the best decisions for my body March 30, 2019 Reply Alli Catt I personally don't like doing cardio when im fasted BUT since i also weight lift at night, i save time by doing cardio first thing in the morning and not wait for food to digest before doing it so it saves me time March 30, 2019 Reply Krittika Srinivasan How many hours do you train in a week??…. How much should you train to maintain your weight after weight loss??? March 31, 2019 Reply Steph M As a psych student watching your videos, I feel like these videos are an essay through Audible 😂. Love your videos though 🙂 April 1, 2019 Reply Sophie May I love your scientific explanations/proof to back up your points! Very refreshing! A lot of fitness 'influencers' do not back up their points and can even hurt people who are very new/naive to working out. Thank you! April 2, 2019 Reply Rebeldewayraluka For me, the best weight loss cardio is around 5 oclock. I had my break after lunch, and i feel my body is burning more calories during the night April 3, 2019 Reply Tiasha You're so aspirational, damn girl😍 April 3, 2019 Reply Lea Nadt Im addicted to your experiences for fat loss in training its super informative 🙂 April 3, 2019 Reply Jennifer Zambrano Wow! This is the first YouTube video where they actually provide concrete evidence and she is knowledgeable about the statistics! Way to go! I just subscribed!! April 4, 2019 Reply brand nyu day When I eat, even the slightest, I get stitches. When I fast, I get light headed. :/ So I just avoid running in the morning. Haha. April 4, 2019 Reply Julie Hane You’re so smart, I can’t, wish I was as smart as you x April 5, 2019 Reply Andrea Echevarria Does this apply to non-cardio workouts? Like if you do a resistance training session fasted vs fed? I personally have better workouts when I do them fasted (as long as I ate well the day before/consistently) and I'm curious if there's any carry over in resistance training. Love your videos btw! 💕 April 5, 2019 Reply Rodney Marcus Hey Natacha, much appreciated relating the science aka biochemistry, to exercise science. During periods of early fasting, glucose levels drop which triggers the hormone Glucagon to stimulate a starved state. Glucagon's main target is the liver where it stimulates glycogen breakdown to produce glucose in addition to preventing fatty acid synthesis. As the blood glucose levels drop, the muscle and liver then use fatty acids released from the adipose tissue for energy through Beta-Oxidation and using whatever glucose is left to provide energy for the brain and red blood cells. So the process of using fat for energy is a direct response of 1) Glucagon signalling a starved state, 2) the depletion and drop in glucose concentrations, and 3) the stimulation of gluconeogenesis in liver and subsequent block of glycolysis. April 6, 2019 Reply Hailey Clark Do you have eye lash extensions? April 6, 2019 Reply SoyPeligro I’ve been doing fasted cardio and didn’t even know it was a thing. I don’t have enough time to eat and wait a while before I run so I just run straight away and eat after. Saves time lol April 7, 2019 Reply Ruby Blu3 I don't have time to do runs in the morning. I get up at 6am. and out of the house at 6:30 ready to go for school. i am the person to go to the gym right after school and from there i have my large meal 🙂 idk if that works the same but yah April 7, 2019 Reply deborah I really appreciate how you get into the science whenever you do video like these. There seems to be very few YouTubers/fitness gurus who do this. Anyway, keep it up! I subscribed because of all the research you do for these. Thanks for all the good content! 🙂 April 8, 2019 Reply shirajai What are those shoes you are wearing? April 8, 2019 Reply americandevil It takes me at least 72 hours of fasting to burn up all my stored glycogen, to the point where KetoStix turn dark red. April 8, 2019 Reply Amelia T If I have a small cup of coffee with a little bit of unsweetened almond milk would that count as fed or fasted? April 9, 2019 Reply Cherry Peaches Summary anyome April 9, 2019 Reply Kelly Bergstedt Whew girl you talk so fast! Haha great video though, seriously helpful information! xo April 10, 2019 Reply BLK _PWR How can u not click on that with that thumbnail? April 10, 2019 Reply DJ Ranoia That thumbnail has different clothes 🤔 lol April 13, 2019 Reply symmone.g The times I've tried fasted I ended up either almost throwing up or passing out and was exhausted the entire day. I eat before I workout out in the morning, but I always eat less than I intend to burn and it seems to be fine!! April 15, 2019 Reply SE sunsetlife If I'm cardio biking, fasted or waiting several hours after a meal feels better. Anything other than biking and I feel much better fed. 🤔 April 18, 2019 Reply Arlynn Katz Could you do a video about how the different times you work out could have an effect on your body? Morning vs Mid Day (if you are able) vs Night/after work & school. April 18, 2019 Reply Cara Stone Beautiful scenery while you're running! April 20, 2019 Reply Cara Stone I do fasted cardio soley because I like to get it done dark & early on an empty stomach. It just feels better for me. I eat a few hours before cardio when it's going to be a longer session, like a run of 10 miles or more. April 20, 2019 Reply Hannah Hannah What is fasted cardio ?? April 24, 2019 Reply Monique Castelli I couldn't do fasted cardio! Literally, I would die I've tried it before and it makes me so I'll. April 24, 2019 Reply Lorraine B Dude I wish I could wear colorful outfits when I worked out but my lowerbody is too sweaty i'd probably always look like I peed my pants. April 26, 2019 Reply Cindy Meyer I really love how to break down questions like this and explain the science. Very inspiring and original. Keep the original content coming! 💙 May 4, 2019 Reply Ethel Fan Hey! Thanks so much for the video! It was very informative! I have one question tho – I read in a few articles that fat cells cannot be “destroyed”, they essentially just shrink or expand. In this case, I’m not sure how the part where you said we “break down fat into fatty acids and that go into our blood stream and get converted to energy” gels with the fact that fat cells cannot be destroyed. Hope my question makes sense. Thanks in advance May 5, 2019 Reply sophia cunningham I learned more in this video then I did studying three years of science May 6, 2019 Reply Dom D I tried fasted cardio for like a month, but I kept accidentally injuring myself, by falling down/tripping or cutting my lip on my water bottle 😅 it was genuinely hazardous 😂🤣😂 I’m clearly not very functional in the morning while fasted! May 11, 2019 Reply Gulya1012 damn how u are not shy wearing those leggings) i am so shy in leggings and top.because of camel toe.i wear leggings just with long t shirts ((( May 12, 2019 Reply Esra King What is the polar gadget? June 8, 2019 Reply Joana Kirova Hey! It would be interesting to do research on the fasted weight training too. Thanks for the video :)) June 16, 2019 Reply Abi Crawford does anyone know where this is? looks so pretty! June 19, 2019 Reply aa I sort of can't exercise after eating. I feel better on an empty stomach, especially in the morning. July 5, 2019 Reply pandie I got lost in the middle July 7, 2019 Reply SuperWoman Once again, science tells us we know nothing. Lol July 8, 2019 Reply Beach Girlie A lot will depend on the individual and the type of exercise chosen, not to mention the type of food consumed. If you are going out for a fast paced walk for a few miles then you may be fine doing fasted cardio. Years ago I used to workout 7 days a week fasted doing 30 mins on the cross trainer then 40 lengths of breaststroke. I used to then come home and have breakfast, usually porridge with full fat milk and fruit. However, I do more classes now such as circuits, abs and weighted circuits classes. I think because I sweat so much and get so hot I think I would feel weak and low energy doing this on an empty stomach. That's maybe why I was ok with the swimming as you don't sweat and the water at least helps keep you cool, where as I do tend to get hot and sweaty doing burpees and weighted circuits. I guess for most people it's again like the different diets. Trial and error. There's always pros and cons to everything, the most important thing is working out what works for you and sticking to it July 14, 2019 Reply Ziltos Ziltos Would someone know the name of the town or the beach where Natacha is doing her cardio? July 16, 2019 Reply Cheyenne Strickland This is an amazing explanation! Thanks for sharing! July 16, 2019 Reply Miss_Queen Foodie Love your videos natacha ❤️ where did you get your necklaces and rings from ? Love you 😍😘 July 17, 2019 Reply Roger Ruppe Scrunchie time July 18, 2019 Reply James TLDW: No. Do whatever feelsworks best for you. July 18, 2019 Reply Andrew Walker A Brit in Coogee, shocked 🙂 July 20, 2019 Reply Tori This came up on my recommended. Thanks for sharing this. I can't eat first thing so my morning workouts are fasted and my evening workouts are fed. I think it's good for the body to get used to using both carbs and fat for energy consumption. July 21, 2019 Reply Kevin Brender I think there hasn't been any fitness or food-related question I have had lately you haven't covert in one of your videos haha July 21, 2019 Reply WhistleBlow ER Where to science class? Miss 😊 July 22, 2019 Reply Compte google By experience, by having a mostly protein breakfeast (to be on keto) followed by 90 minutes of H.I.I.T. (not possible with an empty stomach) followed by nothing but veggies for lunch allowed me to lose 1/2 pound per day. A more relevant experience would be to see how long you can keep that pace without crashing in hypoglycemia. B.T.W. You're my kind of nerd. July 22, 2019 Reply Docinaplane Getting dressed to go for a fasted run as I listen to this video 🙂 July 24, 2019 Reply Docinaplane Did you say that non-fasted people use more energy in the recovery phase? From my experience, that's great because I recover very fast being a long time long distance runner. My goal is maintenance. I've had less than 10% body fat and a resting pulse in the mid-40s for a long time. July 24, 2019 Reply iqra tofiq your videos are so informative and motivating ,love your work❤️❤️❤️ July 24, 2019 Reply Eddie San Juan I quite enjoy your science focused videos. I think it would be a good idea to reference every study as your talking about them. July 26, 2019 Reply jobbi925 30min without food? unless you have fasted for 3 days it is easy to do that…. (even if you are doing some intesity like she is) you can do 30-45min fasted pretty easy. but you should always eat before intervals and high end stuff July 30, 2019 Reply yunyunbean The pink and blue workout clothes are on point. Wondering where you got there? August 1, 2019 Reply martin sinclair Need some foam on your mic outside August 2, 2019 Reply Carla Roca I have just discovered your channel and I'm really glad I've finally found someone that talks about fitness and nutricion that I can rely on, based on science! Will continue following you, girl! 💪💪 August 2, 2019 Reply Scott Thimms Too much talking….need more video running in the outfit 💪 August 5, 2019 Reply Rishi Dhingra really appreciate the simplicity and precision of your explanation without getting too technical and without leaving out any important bits of (technical) information. thanks 🙂 August 6, 2019 Reply Leanne Cooke Well that has blown my mind! Was told that when marathon training to not eat in training until after half marathon distance, so my body would get conditioned to using some fat as fuel. But who knows if that is true 🤔 August 11, 2019 Reply Prabu W This looks like Sydney (my home)! 😀 August 13, 2019 Reply Johanna Wre Your running route just looks amazing 😍😍😍 and the video was super interesting as well. I love working out in the morning before breakfast but it's not always possible August 14, 2019 Reply andrea arthur Always praying for you God loves you 💗 August 16, 2019 Reply nicoleplc Where are your workout outfits from? August 18, 2019 Reply Raquel Sandoval I don't want to lose weight, but I don't like eating before I workout even a light meal/snack. And I don't want to wait 2-4 hours after eating to exercise. Also, I don't feel hungry for breakfast right when I wake up. I like being active for an hour or two and work up an appetite for breakfast. August 19, 2019 Reply skeptic moi Exercise in the morning disproportionately elevates your cortisol levels. Fasting elevates it further. This significantly increases your risk of overtraining syndrome and burnout. Therefore best would avoid it. August 21, 2019 Reply Adelina Star Can’t it lead to muscle loss? Is it the case for resistance and weight training? Can you do a video on the science August 28, 2019 Reply Muhammad Kamran Malik 00:25who gave you love bite? September 2, 2019 Reply Viviana Loranca Saludos desde México 😍 September 8, 2019 Reply deputy dogg Go ahead im listening teach me music is kool to.. September 9, 2019 Reply Rebecca Hambour You were running in Clovelly, Gordons Bay and Tama, hope your trip to Sydney was good! September 18, 2019 Reply Subhasis Jena Where is this place . Where do u live September 23, 2019 Reply francois bonbon according to stacy sims- a physiologist nutritionist scientist with a focus on women athletes, fasted training wreaks havoc on hormones especially females. basically she says when in a fasted state your baseline cortisol levels are already elevated, and you are basically playing with interchange of your steroid hormones (estrogen/progesterone) when you workout you are increasing stress levels as well which means more cortisol. and your steroid hormones flatlines to keep cortisol going which leads to the down regulation of your thyroid yikes and reduction in metabolic rate. October 2, 2019 Reply Carmen López Everything on this video is ok… but how the hell can you work out with your make up on??? October 15, 2019 Reply Add a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment:*Name:* Email Address:* Save my name, email, and website in this browser for the next time I comment.