In your struggle to get those few extra pounds off you, will reach a point where you’re almost there but it keeps getting more and more difficult. I am not talking about getting under 5% body fat cause that is extreme and it is not for average Joe that aims to get in a good shape but a healthy 10-12%. Most of the times it is that extra layer of fat that is one of the most stubborn of all, waist area.
After you gave some training sessions a go and managed to get in a relative good shape, you are still bothered buy that little extra that you see in the mirror. Well there is where I am at and looking at some other ways to give it that next kick in the backside.
I have been reading about cardio and its forms and variations, and being one of those people that absolutely hate long periods of cardio workout on the treadmill, I thought, it has to be some other ways I could do it. I just can’t bare those long boring tens of minutes on that treadmill, running out of ideas of what to think about while my legs are trotting away on the revolving running band. Not to mention that there is change of scenery either because you are in the gym, right and yes off course you can listen to some music or watch a screen but it is not the same , and no matter how I go about it, is still boring. There might be some people that like that but I am just not one off them.
By doing so, the hopes are that you’ll turn directly to your body fat stores for energy rather than utilizing the current glucose in the system as you would be doing had you have had something to eat prior to doing the session.
Some people are quick to shun fasted cardio however, saying that by doing it you’re just going to be setting yourself up at an increased loss of lean muscle mass. Some just don’t like the idea—period.
Others relish the idea of tapping into that stored body fat easier than before and wake up eagerly every morning without ever skipping a beat to hop onto that treadmill in hopes that it’ll mean them waking up leaner the next morning.
First you have to assess what your goals are. If you are looking to melt that extra body fat, are you looking to build muscle mass or just boost your sports performance. Knowing that is important because fasted cardio might be good for one thing but horrible for another. If it is fat burning you are looking for since it targets the body fat stores easier when doing it fasted, it is the most advantageous way to do it. Before taking that extra step keep in mind that fat loss is closely related to diet. There is no use in going to the gym performing fasted cardio and then going home and replacing those calories burnt with others gorging on food which will put them back on.
And since everything that compromises your ability to recover is also compromising your muscle building process. Your hard work outs during the week aimed at growing muscle mass are bringing your muscles at an advance state of disrepair they need those periods of off time to recover and rebuild that muscle tissue, but if you don’t allow that to happen you are not going to move forward. You might have the option of utilizing a zig-zag calorie approach where you attempt to build muscle on certain days of the week and lose fat in others, but that approach takes a good planning and focus on daily food intake and calories count.
In the discussion of fasted cardio, one question that often does come up is whether or not this will promote the loss of lean muscle mass. You work hard in the gym each and every day and the last thing that you want to do is see your hard-earned muscles start disappearing from your body.
The key point to recognize here is that if you’re keeping the cardio to a moderate intensity, there shouldn’t be too much of a problem with muscle mass loss.
It’s only when you attempt to do higher intensity forms of cardio in a fasted state that you’ll really have to worry. To add to that, fasted cardio that is more intense in nature is typically a very bad idea anyway, so you’re really best just staying away. If you are ultra-concerned about lean muscle mass loss while doing fasted cardio, a quick way to remedy the situation is to take 5-10 grams of BCAA’s beforehand or a scoop of protein powder.
Just remember that those calories will count toward your daily calorie total so if you’re on a fat loss diet they must get added in.
When it comes to the benefits of fasted cardio, they may be more than you originally realized. Most people think that the primary benefit of fasted cardio is that enhanced fat burning effect. While this definitely is one of the benefits that it provides, it’s definitely not the only one.
First, with regards to the fat that is burned during fasted cardio, more than any other form of fat burning exercise, when done in a fasted state like this you will have a greater ability to target the stubborn fat stores on your body, which include the hips and thighs for women as well as the abs and lower back for men.
These areas of the body tend to be more resistant to giving up their fat stores and are why these are generally the very last places that you’ll lose body fat as well.
So if you have decided to add fasted cardio to your work out plan you have to look at some things first.
First you need to decide on the frequency you will do it, keeping the effects that we have already discussed earlier in mind. If you keep it at low level and low frequency you don’t really have to worry about muscle loss, if you feel the need to do it on a daily basis that the aspect you have to revisit is your diet plan that most probably needs improvement. Make sure that is under control and then go about fasted cardio training, if needed. Second to further more avoid any muscle loos due to fasted cardio consider supplementing with BCAA’s or whey protein before the session. It is clear that fasted cardio can be very beneficial training method if used properly, so why not give it a go.
I will definitely give it a try and check its effects on my body. Off course I will keep it at a low frequency, twice a week, during the weekends with moderate intensity and durations between 20 and 30 minutes of running on the treadmill. Will see how it goes. Keep you posted…
If you have any comments of further questions do not hesitate to send an email trough the contact page and I will get back to you shortly.
Till next time,