Fasting Cardio for Targeted Fat loss

**R8junkie** · 10-30-2015, 10:46 AM

Hello everyone,

I am considering adding fasting cardio to my workout routine after reading a few threads and other online articles. I'm curious to know if anyone with real world experience can speak to this and tell me if it's effective or just a theory.

I'm currently working out in the evening combining cardio and rotating through various muscle groups with weight training. I took a few weight training classes in high school and college but still feel as if I have a lot to learn. Trying to convert myself to gym rat status. Thank you in advance for your reply

**novastepp** · 10-30-2015, 11:17 AM

Worked like a freaking charm for me in the past. Keep the heart rate at around 65% of your max for 45 mins to an hour in the morning.

During that cut, I did not combine lifting and cardio. I simply did fasted cardio in the morning and then lifted later in the day. Tune in your diet too, it makes all the difference.

**73rr** · 10-30-2015, 03:45 PM

It works. I just don't likw it for myself because I feel sooo damn hungry well doing the fasted cardio. My mind starts f***ing with me.

Now I just do some cardio after my hard workout. Usually hungry and running on empty after a good work out anyways right!

**Back In Black** · 10-30-2015, 03:54 PM

Better results in terms of muscle retention doing cardio immediately after lifting.

Be wary of adding fasted cardio to a routine that has cardio after your lifting. Concentrate just on creating a small enough deficit that you don't lose too much weight too quickly.

**hellomycognomen** · 10-30-2015, 04:52 PM

Like Nova said separating the cardio and the workout would be better. But if you want to do them both do the cardio after the workout. You want to be at your freshest when doing strength training to maximize your performance. I would also focus on one body part at a time then switch to another. I see people bounce back and forth from doing a heavy compound movement to then doing an accessory, then go back, needless to say their next set is not as optimal as it could be due to the accessory fatigue. You could also do an end of workout HIIT type cardio, short fast intense, and will in the long run be better than the long duration steady cardio. Diet is also just as important when trying to reduce bf.
-Cheers

**R8junkie** · 10-31-2015, 09:15 AM

Awesome advice everyone thank you for your replies. I think I am going to try fasting cardio in the morning with a BCAA or whey supplement 30 min before. Then I'll do my weight training later in the day. Luckily, I have a sales territory job that allows some flexibility.

My wife is a dietician so I'm pretty sure my diet is on point. Just hoping my body will respond properly. Thanks again!

**73rr** · 10-31-2015, 10:12 AM

I have a friend that drinks bcaa a little before. He said it helps with the hunger feeling. (Placebo effect I think). Kinda like drinking alot of water or chewing gum well on a diet so that u don't feel so hungry.

If u had a way shake then u wouldn't really be doing a fasted cardio, right?

**krugerr** · 10-31-2015, 10:59 AM

Originally Posted by 73rr

I have a friend that drinks bcaa a little before. He said it helps with the hunger feeling. (Placebo effect I think). Kinda like drinking alot of water or chewing gum well on a diet so that u don't feel so hungry. If u had a way shake then u wouldn't really be doing a fasted cardio, right?

Correct with the whey. Typical people consider anything less than ~50Kcal to be fasted.

So a black coffee or BCAA will be fine. But unless you're having a mini-shake at 10g protein, you'd break the "fast".
For the sake of 40mins, I'd drink a black coffee, knock back some caffeine tabs and hit it hungry.
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**FONZY007** · 10-31-2015, 12:16 PM

Originally Posted by krugerr

Correct with the whey. Typical people consider anything less than ~50Kcal to be fasted.

So a black coffee or BCAA will be fine. But unless you're having a mini-shake at 10g protein, you'd break the "fast".
For the sake of 40mins, I'd drink a black coffee, knock back some caffeine tabs and hit it hungry.
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For clarification purpose. Hit what hungry?

Lmfao

**krugerr** · 10-31-2015, 01:52 PM

Originally Posted by FONZY007

For clarification purpose. Hit what hungry? Lmfao

The gym! Not your Mrs!

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**wellshii** · 11-28-2015, 02:20 AM

Originally Posted by novastepp

Worked like a freaking charm for me in the past. Keep the heart rate at around 65% of your max for 45 mins to an hour in the morning.

During that cut, I did not combine lifting and cardio. I simply did fasted cardio in the morning and then lifted later in the day. Tune in your diet too, it makes all the difference.

This exactly. You can supp with beta alanine as well to keep up the endurance. I used to sprint fasted,and on my first sprint covered a pretty damn good distance with nothing in my stomach.