Fitness Myth Busted | Does Fasted Training Really Burn More Fat?
🤔Does Fasted Training Really Help Burn Fat? Here’s the Truth...
Working out on an empty stomach can increase fat oxidation during exercise - but in the long run, it’s less effective for fat loss compared to training after a meal.
🔥Fasted Training & Fat Burning
Studies show that during low- to moderate-intensity cardio (VO₂max < 70%), exercising in a fasted state burns about 3-3.5 g more fat on average than post-meal workouts.
That’s because insulin levels are lower when fasting, which promotes fat breakdown and energy release.
However, once the intensity rises (VO₂max ≥ 70%) or the workout becomes longer, the difference in fat burning becomes minimal - and performance may even decline.
🙅🏻♀️Fasted Training ≠ No Fuel!
For short, low-intensity sessions (< 60 min):
➡️ Staying fasted is fine and can help maximize fat utilization.
For longer workouts (> 90 min):
➡️ It’s best to take in a small amount of carbohydrates (15-45 g) to stabilize blood sugar, delay fatigue, and improve endurance.
➡️ Also, make sure to stay hydrated and supplement with BCAAs (around 5–10 g) to provide quick energy for your muscles and help prevent muscle breakdown.
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