Losing Weight with Fasted Cardio

“Working out on an empty stomach will help you lose weight faster.” - This is a statement I have heard many times in conversations with fitness newbies, trainers and people on a mission to lose weight.

While this statement isn’t necessarily a myth, it’s important to understand what Fasted Cardio is, how it works and how it can benefit your body and all around fitness goals.

What is Fasted Cardio?
Fasted Cardio is more than just working out on an empty stomach. But it’s important to know that there is a difference between your stomach feeling empty and your body being in a fasted state. Working out while your stomach feels empty might not necessarily burn stubborn fat. However, working out while your body is in its fasted state is extremely beneficial in the process of burning stubborn fat.

When your body is in its Fasted State, it means your insulin levels are at a low, baseline level. Your stomach might feel empty an hour after a meal, but it might take another hour or two for your body to enter a fasted state, depending on the size and content of the meal. Typically, people perform fasted cardio in the morning before breakfast.

Performing cardio drills when your body has transitioned from its fed state to its fasted state is Fasted Cardio.  


  1. When you exercise with your insulin at a baseline level, your body burns more fat compared to when you workout while your insulin levels are increased.
  2. When you’re in a fasted state, blood flow in your abdominal region is increased. The increased blood flow is particularly important because when your blood levels are low, there are fewer fat burning chemicals working in your body.
  3. Fasted Cardio will also increase fat oxidation rates in your body.


  1. There’s a possibility that fasted cardio will increase muscle breakdown in your body
  2. While working out in a fasted state, your mental and physical energy will not be as high as it would be if you workout an hour after eating a meal.
  3. Your workouts might feel monotonous due to low energy levels.

Fasted Cardio could have favourable or unfavourable results - the results are dependent on a person’s weight, diet, and general wellness lifestyle. If you’re looking to shake up your workout routine, working out in a fasted state might be beneficial, especially if you want to shred and be leaner this year.

P.s Yes this method has worked for me in the past as I looked significantly leaner after a month of running every morning on an empty stomach. Was it worth it? Yes. Was it hard to keep up with? Yes. It’s a like every quick fix out there, it’s just a quick fix. In the long term, I recommend building more wholesome healthy habits and fueling your body the right way. 


Fitness, WellnessGbemi Giwa