Fasted cardio and its effects on fat loss and muscle mass

The practice of fasted cardio, or exercising after 8 to 12 hours of overnight fasting, remains a debated topic in the fitness community. Scientific research indicates that exercising in a fasted state can increase fat oxidation during the workout by up to 20% compared to exercising after a meal, as the body relies on fat stores due to low glycogen levels.

However, experts note that this does not necessarily equate to greater overall fat loss. Personal trainer Crys Dyaz emphasizes that fasted training is not a magic solution for weight loss and that individual factors—such as training time, previous day's activity, nutritional habits, and digestive comfort—play a critical role. The decision to train on an empty stomach should depend on personal goals and lifestyle, as finding a sustainable routine is more important than following a specific dietary timing rule.