Victor Forge
Morning cardio is a popular topic in fitness forums and blogs, especially concerning fat loss. Training and fitness experts have differing opinions on the effectiveness of morning cardio in burning fat and muscle. Some sources claim that exercising in a fasted state increases fat burning during a workout and over a 24-hour period. However, others argue that while it may burn more fat in the short term, it can lead to muscle loss in the long term due to the release of the stress hormone cortisol. The decision to engage in morning cardio or not depends on individual goals and preferences, as there is limited research supporting the superiority of fasted cardio for fat loss.
Does morning cardio burn muscles?
| Characteristics | Values |
|---|---|
| Effectiveness of cardio training in the morning | Sort of |
| Fasted cardio | Often promoted among individuals looking to lose weight |
| Effectiveness of fasted cardio | Yes and no |
| Reason for effectiveness of fasted cardio | When you are sleeping at night, your organs deplete the carbohydrate stores in your liver. If you then exercise before giving your body any new carbohydrates, your body is forced to utilize fat as a fuel source. |
| Long-term effect of fasted cardio | When carbohydrate stores in your liver become low, it triggers the release of cortisol, a stress hormone. The release of cortisol is what promotes greater utilization of fat stores for fuel. |
| Other effects of cortisol | Has a suppressing effect on your metabolism, leading to less energy during your workout and fewer calories used over the course of the day after your workout |
| Effect of fasted cardio on muscle mass | Leads to loss of muscle mass |
| Effectiveness of fasted cardio for fat loss | There is very little research to support the idea that fasted exercise is dramatically more effective for fat loss than the same amount of exercise done in the afternoon or evening |
| Effect of fasted cardio on muscle tissue | There is no strong evidence to suggest that fasted exercise “burns up” muscle tissue to a greater extent than exercise in a fed state |
| Effect of morning cardio on muscle adaptation | Positive |
| Effect of morning cardio on muscle maintenance | Not positive |
| Way to avoid muscle loss due to morning cardio | Taking protein after the morning run |
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What You'll Learn
Fasted cardio and muscle loss
Fasted cardio, or cardio training in the morning on an empty stomach, is often promoted among individuals looking to lose weight. The idea is that when you sleep at night, your organs deplete the carbohydrate stores in your liver. If you exercise before giving your body any new carbohydrates, your body is forced to use fat as a fuel source. This means that, in the short term, you will burn more calories from fat than you would if you ate before exercising.
However, in the long term, this perceived benefit has consequences. When carbohydrate stores in your liver become low, it triggers the release of cortisol, a stress hormone. Cortisol has the job of breaking down tissue based on what other hormones are around. Insulin is usually elevated after eating, and cortisol will attack muscle in this case. However, if you are fasted, insulin is low, and cortisol will target body fat reserves. Cortisol also has a suppressing effect on metabolism, which means fewer calories are used over the course of the day after your workout.
Fasted cardio has been shown to lead to double the amount of protein breakdown in muscles, compared to fed cardio. This means that, in addition to burning fat, you are also breaking down muscle. This is not ideal if your goal is to build muscle during exercise.
To avoid muscle loss, it is recommended to keep your heart rate in an aerobic zone and to do low-to-moderate intensity steady-state cardio.
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Cortisol and its effects
Cortisol is a steroid hormone that acts as a stress hormone and is crucial in regulating homeostasis. It is necessary and plays a role in almost every function in the human body. However, excesses and deficiencies of cortisol can lead to various physical abnormalities and disease states.
Cortisol concentration has been linked to body mass and body composition. High cortisol concentrations affect protein and carbohydrate metabolism in muscle tissue. When cortisol is secreted, it causes a breakdown of muscle protein (catabolism). The amino acids from this broken-down protein are released into the bloodstream and are used by the liver to synthesize glucose for energy. This process is called gluconeogenesis. This raises the blood sugar level to ensure the brain will have more glucose for energy. This process prepares the body to deal with stressors and ensures that the brain maintains an adequate energy source via glucose.
Cortisol is high in the morning, especially after fasting, and its job is to break down tissue. Insulin is elevated after eating, and cortisol will attack muscle. However, if you are fasting, insulin is low, and cortisol will target body fat reserves. Cortisol also has a suppressing effect on metabolism, resulting in less energy during workouts and fewer calories burned throughout the day.
Exercising in a fasted state will burn more calories from fat during the workout but will also result in a loss of muscle mass. This is because cortisol has a catabolic impact on fat tissue, and chronically persistent high concentrations of cortisol affect lipolysis, leading to the release of glycerol and free fatty acids.
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High-intensity interval training
HIIT can be done with little to no equipment, making it a convenient and cost-effective option. You can choose your preferred method of cardio, such as running, biking, or using a treadmill or elliptical trainer. To achieve true high intensity, you must get your heart rate above 80% of your absolute maximum, as Danyele Wilson, a trainer and coach for the fitness app EvolveYou, explains:
> Make your intensity hard enough that you can’t hold a conversation, then recover and begin again. That’s key, and what sets HIIT apart from other workouts. Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.
HIIT has been found to increase metabolism for hours after exercise, even more so than jogging or weight training. This is known as excess post-exercise oxygen consumption (EPOC), or the "afterburn" effect. It also improves overall health, with studies showing that it reduces blood sugar levels, resting heart rate, and blood pressure in overweight and obese individuals.
When considering morning cardio, it's important to note the concept of "fasted cardio." This involves exercising before eating anything, and it is often promoted for weight loss. The idea is that your body will utilize fat as a fuel source since your carbohydrate stores have been depleted overnight. While this may lead to burning more calories from fat in the short term, in the long term, it can result in muscle loss as the body breaks down muscle tissue for energy. Additionally, the release of the stress hormone cortisol triggered by low carbohydrate stores can have negative consequences, including suppressed metabolism.
Therefore, while HIIT can be an effective tool for weight loss and improving overall health, it should be approached with caution. If your goal is to build muscle, combining HIIT with a regular, balanced diet may be more beneficial than fasted cardio.
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Morning cardio and weight loss
Morning cardio is a popular topic among fitness enthusiasts and professionals alike, with many people wondering if it is effective for weight loss and fat burning. The short answer is yes, morning cardio can indeed contribute to weight loss and offer several other benefits.
Firstly, let's understand the concept of "fasted cardio." When you sleep at night, your body depletes the carbohydrate stores in your liver. If you exercise in the morning before consuming any carbohydrates, your body is forced to use fat as its primary fuel source. This is the principle behind fasted cardio, which is often recommended for individuals aiming to lose weight.
The effectiveness of fasted cardio in burning fat is supported by several studies. One study found that men who ran in a fasted state burned an average of 20% more fat than those who ran after eating breakfast. Another study compared the effects of morning cardio before and after breakfast and found that the pre-breakfast group burned more fat during the day and experienced improved muscle adaptation and insulin sensitivity. Additionally, Japanese scientists have reported that exercising in a fasted state accelerates fat burning throughout the day.
However, it is important to consider the potential drawbacks of fasted cardio. Some critics argue that it can lead to muscle loss, as the body may break down muscle tissue to support the intense physical activity. This is particularly important to consider if building muscle is a goal for you. Additionally, fasted cardio may not be suitable for everyone, especially those who are not already relatively lean. While it can help burn stubborn fat stores, there is limited research conclusively proving that it is significantly more effective for fat loss than cardio performed at other times of the day.
In conclusion, morning cardio can be a valuable tool for weight loss and improving overall health. However, it is just one part of the equation, and a well-rounded approach to fitness and nutrition is always recommended. As always, it is essential to consult with a healthcare professional or qualified trainer before starting any new exercise or diet regimen to ensure it aligns with your specific needs and goals.
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Pre-breakfast training and muscle adaptation
Pre-breakfast training, also known as fasted cardio, is a popular approach for individuals aiming to lose weight. The idea behind this approach is that during sleep, the body depletes its carbohydrate stores in the liver. By exercising before replenishing these stores, the body is forced to use fat as its primary fuel source, leading to increased fat burning during the workout.
However, this approach has its drawbacks. As the liver's carbohydrate stores deplete, the body releases cortisol, a stress hormone. While cortisol promotes the utilisation of fat stores for fuel, it also has other effects. Cortisol breaks down tissue, and in a fasted state, it will target body fat reserves. However, if insulin levels are elevated after eating, cortisol will attack muscle tissue instead. Cortisol also suppresses metabolism, leading to reduced energy during workouts and decreased calorie burn throughout the day.
To avoid muscle loss, it is crucial to keep the heart rate in check during pre-breakfast training. Maintaining a moderate heart rate, below 80% of the maximum, can help prevent muscle breakdown. Additionally, the type of exercise matters. High-intensity interval training (HIIT) or other high-intensity exercises can lead to muscle loss, while low-to-moderate intensity exercises are less likely to result in muscle breakdown.
For those aiming to build muscle, pre-workout nutrition is essential. Consuming protein before a workout increases muscle protein synthesis, aiding in muscle growth and recovery. Carbohydrates are also important, as they provide energy for the workout. The timing of the pre-workout meal is crucial, with recommendations ranging from 30 minutes to up to 4 hours before exercising, depending on individual preferences and tolerance.
In conclusion, while pre-breakfast training can lead to increased fat burning, it may also result in muscle loss and metabolic suppression if not properly managed. To minimise muscle breakdown, individuals should focus on low-to-moderate intensity exercises and monitor their heart rate during workouts. Additionally, consuming a balanced pre-workout meal or snack containing protein and carbohydrates can support muscle growth and provide energy for the session.
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Frequently asked questions
Yes, morning cardio on an empty stomach can burn up to 20% more fat as the body is forced to use fat as fuel. However, this may not be sustainable or healthy in the long term as it can lead to muscle loss and a suppressed metabolism.
High-intensity interval training (HIIT) or low-to-moderate intensity steady-state cardio are recommended for burning fat. Swimming is also a great option as you burn around 600 calories per hour.
Morning cardio can lead to muscle loss as the body can burn muscle tissue for energy. This is more likely to occur if the cardio is high-intensity. However, some sources suggest that as long as you keep your heart rate in an aerobic zone, you shouldn't lose more muscle than at other times of the day.
To prevent muscle loss, it is recommended to keep your heart rate below 140 BPM. You can also consume protein before or after your morning cardio, such as a protein shake or a rapidly digestible protein like whey.
Yes, morning cardio can provide an energy boost for the rest of the day. It can also improve insulin sensitivity and muscle adaptation, especially on a high-calorie, fat-rich diet.
