What is fasted cardio? Why does fasted cardio burn more fat? And what should be noted when doing fasted cardio?(One) What is fasted cardio?People can be divided into eating state and fasting state. The eating state refers to the fact that the human body is digesting and absorbing food, which usually occurs after the three meals a day. Fasting state refers to the fact that the human body has completely digested and absorbed food, which usually occurs when we wake up in the morning.In the state of eating, carbohydrates are broken down into glucose and enter the blood, and blood sugar rises, so a lot of insulin is secreted to lower blood sugar and store fat. In the fasting state, blood sugar levels are too low, so muscle glycogen and liver glycogen and fat are broken down to help blood sugar return to normal.Therefore, fasted cardio isWhen the human body is in a fasting state, it performs cardio exercise.(Two) Fasted cardio burns more fatThe principle is simple, it still returns to the three energy supply systems of the human body. After 8 hours of sleep, the muscle glycogen and liver glycogen have been basically exhausted. At this time, performing cardio exercise, the body has to call on fat to provide energy.Research also shows thatFasted cardio can accelerate lipid breakdown, and lipid breakdown can accelerate the rate of fat burning.Researchers from the University of Birmingham in the UK conducted related studies on fasted cardio. They divided the subjects into two groups, Group A subjects performed 1 hour of cardio in a fasting state, and Group B subjects performed 1 hour of cardio after eating. Finally, the subjects in Group A burned more fat than those in Group B.Research published in the 'British Journal of Nutrition' shows that compared to exercise in the eating state, those who performed fasted cardio in the morning, burned an extra 20% of fat.I also did a one-month fasted cardio training, getting up at 6 am every morning to go to the gym to run for 45 minutes. The final result is: body fat dropped from 24% to 21%, and overall looks slimmer.Professional bodybuilders need to pursue low fat and high muscle mass. During non-competition time, body fat is generally controlled at around 15%, but in the 2-3 months before the competition, they need to start slimming down to achieve a fat content of 5%.The only difference between fasted cardio and daily cardio isquickly skipped the glycolysis phase and directly entered the fat-burning phase.In addition, according to the research of top sports expert Jim Stoppani, Dr., fasted cardio is very helpful for eliminating stubborn fat.If your body fat is low but there is still stubborn fat in the abdomen, legs, etc., then fasted cardio is the weapon to eliminate these fat.(Three) Muscle loss myth when doing fasted cardioMany articles criticize fasted cardio for losing muscle. But I ask instead, doesn't other cardio also lose muscle? The slimming process must always come with muscle loss. Ordinary people don't have much muscle content, so it's not a concern to lose a little.Those who are worried about losing muscle are usually those who have been training hard. They have a lot of muscle content themselves, but their body fat is high, so they are worried about losing a lot of muscle when they enter the slimming phase.(Four) Who is not suitable for fasted cardioFasted cardio is not suitable for anyone, because to some extent, it is a rather extreme slimming method. The following people should not do fasted cardio.(1) People with known cardiovascular diseases, including heart, peripheral or cerebrovascular diseases.(2) People with known lung diseases, including chronic obstructive pulmonary disease (COPD), asthma, interstitial lung disease or cystic fibrosis.(3) People with known metabolic diseases.(4) People who have rest or light activity and experience shortness of breath, dizziness or fainting.(5) People who breathe shallowly or have intermittent difficulty breathing.(6) People with ankle edema, palpitations, tachycardia, intermittent claudication and cardiac murmurs.(7) Pregnant women and elderly people.If you are generally healthy, then to achieve short-term slimming, you can try fasted cardio, but if you already belong to the low blood sugar group, then I suggest you try other slimming methods.(Five) Suggestions for fasted cardioAlthough fasted cardio is simple, there are also some precautions, and to avoid any adverse effects during exercise.1. You can generally choose the morning as the time for fasted cardio, because at this time the glycogen in the body has been exhausted, so you can quickly enter the burning phase. And after 8 hours of rest, the mental state reaches the best state.2. Do not consume carbohydrates between fasted cardio sessions, otherwise it will not be true fasted cardio.3. Before fasted cardio, you can take a little whey protein or branched-chain amino acids to prevent muscle loss, but for ordinary people, muscle content is not much, so the effect will not be obvious.4. Before fasted cardio, drink 200-300ml of water, which can accelerate the body's hydration.5. During fasted cardio, take in 150-300ml of water every 15 minutes, this is to prevent the body from becoming dehydrated.6. The duration of fasted cardio should not be too long, it is recommended to be about 30 minutes, to prevent low blood sugar symptoms, and the intensity should not be too high.7. Before fasted cardio, drink a cup of black coffee, because coffee can extend the time of cardio exercise, reduce the fatigue caused by cardio exercise, and help fat metabolism.Summary, if you want to achieve short-term slimming, you can try fasted cardio, but please do it when you are in good health. This method is not suitable for everyone, and if you already belong to the low blood sugar group, then it is better to consult with your doctor.