a person holding a yellow frisbee: Is fasted cardio better for weight loss © Provided by T3 Is fasted cardio better for weight loss

There is a lot of debate around what is the best time for exercising for weight loss and whether you should do cardio workouts in a fasted state or have some food to energise your body. A research called "Body composition changes associated with fasted versus non-fasted aerobic exercise" – published in the Journal of the International Society of Sports Nutrition – was trying to find an answer for this and divided a group of 20 woman into two groups: 10 participants exercised after an overnight fast while the other half of the group was given something to eat before the workout.

? How to lose weight: 10 safe strategies for weight loss that REALLY work

Training consisted of one hour of steady-state aerobic exercise performed three days per week. The subjects of the research were provided with customised dietary plans designed to induce a caloric deficit. Nutritional counselling was also provided throughout the study period to help ensure the participants didn't cheat and eat more food than they were supposed to have.

a close up of electronics © Provided by T3

Fitbit Aria Air Smart Bathroom Scale - White | On sale for £39.99 | Was £49.99 | You save £10 at Amazon

Track changes in your weight and BMI using the Fitbit Aria Air. All data is fed back to the Fitbit App where you can further analyse all your body metrics using easy-to-understand charts. The Fitbit Aria Air runs on three triple-A batteries and measures weight up to a 180 kilos (that's around 28 and a half stones).View Deal

a person throwing a baseball on a field: Fasted or not to be fasted, that is the question (Image credit: Under Armour) © Provided by T3 Fasted or not to be fasted, that is the question (Image credit: Under Armour)

So, is fasted cardio better for weight loss?

This is what the research paper has to say about the results: "Both groups showed a significant loss of weight and fat mass from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training."

? How to avoid weight gain at home: 7 tips and essential equipment for home weight loss

In short: if you want to lose weight, it doesn't matter if you do cardio fasted or not, as long as you keep a calorie deficit and exercise regularly. As the research shows, it doesn't have to be every day either, although the participants were subjected to 1-hour long workout sessions each time which is not just just a short session for sure.

? Intermittent fasting: everything you need to know from 16:8 to 5:2

It is worth noting that the research chose a peculiar way to test the theory by giving test subjects a meal either immediately before or after the exercise session, preventing us from finding out whether a sustained high-metabolic state after the workout would've helped shed fat even more or not. The sample size was also rather small (only 20 women were tested) and the gender ratio was also anything but balanced.

? How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier

Taking this information into account, if you want to maximise weight loss doing cardio exercising, you are best off doing a workout early in the morning and having some food immediately after, preferably some protein and some carbs to aid muscle recovery. Drinking some water before, during and after the session is also beneficial and further speed up metabolism naturally.?

Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article
Constable David Whyte, 42, was injured today after officers were called to an incident at the Park Inn in West George Street, Glasgow Next Story

Stabbed officer speaks of ordeal

Feedback

Did you find the story interesting?

Like us on Facebook to see similar stories


Send MSN Feedback

We appreciate your input!

Please give an overall site rating:

两个人做人爱视频大全-两人做人爱费视频试看