All You Need to Know About Fasted Cardio Fat-Loss Technique or Workout Sham?
WHY FASTED CARDIO?
Fasted cardio is rapidly becoming a mainstay in a variety of fitness regimens. The principle states that participating in aerobic exercise while in a fasted state will burn fat at a higher rate. But there’s a lot that goes into how this modality achieves its end goal.
When your body is in a fasted state, lipolysis and fat oxidation increase drastically. Lipolysis is the breakdown of fat cells for energy, and fat oxidation is when your body burns that energy. So when you start pounding the pavement with your new pair of running shoes before breakfast, your body is going to target fat cells to burn for energy, resulting in increased fat loss.
WHAT IS A FASTED STATE?
Fasting doesn’t have to mean denying your body food for days on end. Technically, your body is in a fasted state when your insulin levels reach homeostasis and your body begins metabolizing stored body fat as its source of energy, normally about 8–12 hours after your last meal.
WHAT ARE THE DOWNFALLS?
The fitness community is full of polarizing views on just about every workout methodology. For every proponent of fasted cardio, there’s an equal and opposite force against it. The main struggle most fitness aficionados have with fasted cardio is that while your body will burn fat, it will also target muscle, so you will lose some of your overall muscle mass. Another difficulty can be sustaining enough energy to maintain your workout. If you’re looking for the solution to your fat-loss goals, fasted cardio could be the answer. The only way to know is to try it for yourself. As always, check with your doctor or trainer before starting a new fitness regimen. And don’t forget to refuel your body after your workout!
WHAT IS FASTED CARDIO?
Whether it be running, biking, or any other source of aerobic activity, when you exercise while your body is in its fasted state, you are participating in fasted cardio. Because you have to go so many hours without eating, the most logical time to perform fasted cardio is in the morning. In most cases, your body is already in a fasted state when you wake up, making it the perfect time to hit the gym or the road and bust out some cardio.
Take a Break
KIELBASA KABOBS
This take on the classic Italian sausage and peppers uses fully cooked Polish kielbasa so you can prep the kabobs and bring them to your next cookout.
Ingredients
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2 pounds fully cooked smoked kielbasa
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3 red bell peppers
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2 cloves garlic, minced
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2 large onions
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1/4 cup olive oil
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2 green bell peppers
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Salt and pepper, to taste
Directions
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Heat grill to medium.
into 1-inch chunks.
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In a small bowl, combine oil, garlic, and a pinch of salt and pepper.
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Thread onto skewers, alternating ingredients. Brush with oil mixture and grill, covered, 10–12 minutes.
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Cut pepper, onion, and kielbasa
[NOTE: If using bamboo skewers, soak in water for 30 minutes before threading to prevent burning.]
Inspired by Good Housekeeping
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