There are so many different studies out there that will tell you exactly what you want to hear. If you look up benefits of fasted cardio, you will find them. If you look up drawbacks of fasted cardio, you’ll find them.
Through all the literature I have found on fasted cardio dated in the last few years there have been a few on both sides (obviously) but for the most part, there are very few differences in the physique changes from those who do cardio fasted or fed.
“But if I don’t eat before working out, my body has to use fat to fuel me”. While in theory, yes that sounds true, it’s going to come down to daily intakes of food not just the hour before you workout.
If you are someone who is using fasted cardio trying to lose weight, you may be walking for a while. That’s only because you need to be watching your food intake for the whole day. Fat loss comes from being in a caloric deficit. That doesn’t mean in a deficit for your workout, but for the whole day. (There are a million other reasons you don’t lose weight but this is the bigger umbrella of it all). If you are eating more calories than you burn in a day, your body has to store them somewhere.
If you need help finding your food intake or if you’re struggling to lose the weight, my application for 1:1 coaching is here for you!
I personally don’t like to train fasted. I find I get really light headed, I’m not able to go as long or as hard without food in my stomach. So I always have at least a few rice cakes before doing any sort of exercise.
But if you get up in the morning and you like to walk without eating any food, then by all means go for it.
Fasted cardio is more of just personal preferences than a means to get the results you want.
Outfit from above is linked here, get 2 leggings for $24 using this link, they are amazing! I wear either a small or medium in bottoms and a medium in sports bras and tops (for reference I’m 5’9″ roughly 140 pounds, and size 32DD bra)