Burn More Fat with Fasted Cardio


Doing cardio or lifting on an empty stomach might sound crazy to you at first, but this trick could help cut fat faster and tackle your goals.

What is Fasted Cardio?

Fasted cardio is when you train on an empty stomach after fasting 10-12 hours, typically after your sleep period. Doing cardio after a long period without eating allows us to tap into fat stores even quicker. A study published in the British Journal of Nutrition found that people who ran on a treadmill in a fasted state burned 20 percent more fat than those who ate one small meal.

The concept is relatively simple. However, a few essential tips will help you optimize fat loss during your cardio sessions. 

Here are the 5 Things to Know When Starting Fasted Cardio.


1. Suggested Fasting Period.

To be most effective, try to keep your fasting period between 10-12 hours. The best way to do this is to eat your last meal no later than 8 pm. By 6 am, you will have hit your 10-hour mark. Feel free to go for a jog, bike, swim, or any of your favorite activities. 

Bonus Tip: Get outside. Being in nature increases serotonin and dopamine (our “feel good” chemicals).


2. Type of Cardio That Works Best.

The type of cardio isn’t as important as how you train. Choose a cardio activity that gets your heart rate up in the 145-165 bpm range. → You should be slightly out of breath but able to hold a conversation. 


We suggest choosing Low-Intensity Steady State (LISS) Cardio over High-Intensity Interval Training (HIIT). 

HIIT - Sprint Intervals, Most “Boot Camp” Gyms, Think Fast Moving w/ frequent rest

LISS - Consistent pace, Think a nice paced jog


LISS keeps the body more in an aerobic state (the fat loss zone). HIIT puts us more in more of an anaerobic state. In an anaerobic state (LISS), we use energy from fat stores. In an anaerobic state, we use glycogen stored in the muscle for energy.


3. How Long Should I Train For Best Results?

How long is optimal for best results? We suggest 30 minutes to an hour. Thirty minutes of constant moving will burn 400-600 calories on average. Double the time to an hour, and now you’ve started your day burning 800-1200 calories. Do this several times a week, and you’ll be sure to see results quicker than you could imagine.


4. BCAAs Are Essential For Fat Loss, Here’s Why.

BCAAs are great at protecting your muscle tissue during cardio, especially fasted. The Amino Acid, L-Leucine, a crucial element of BCAAs, helps preserve muscle atrophy. It also helps the body remain focused on using fat stores for energy. 

We suggest using Aminos or Synergy 15 minutes before training.→





Synergy (All-In-One Energy Formula)



5. Drink The Right Amount of Water First.

After a fast, many times we’re hungry and a bit dehydrated. It’s vital to consume 12-20oz of water before setting out on your training, preventing dehydration and cramping. Aminos and Synergy will also help prevent dehydration due to the hydration blend in each product.


Fasted cardio is a surefire way to help you lean out and shed fat a little quicker. We recommend doing 30+ minutes, 3+ days a week for optimal results. Use the tips above and as always, let us know if you have any questions at info@strongphysiquez.com.