Fasted Cardio – Tips For Men & Women

C

onsider a situation where an alarm goes off at 6 am. You hop on your sneakers and leave your home to enjoy the refreshing morning air. You see that the streets are deserted, and you can feel the chilly morning air. An early morning jog happens before breakfast.

You can have an early morning workout to burn fat before breakfast. This workout is called fasted cardio; it occurs when you exercise as closely as possible to the time you last ate, which was on the evening of the day before you went to sleep.

Simply put, from a purely physiological perspective, since you have no current sources for fuel (only stored fat) your body will be forced to utilize stored fat while working out. The fasted cardio craze has gained popularity with athletes and individuals who have the potential for significant weight loss based on the claims of those who have participated in the fasted cardio movement.

However, although there is scientific evidence to support these claims, we see that how someone runs (or performs exercise) fasted differs substantially for men and women.

This article will teach us how fasting before a workout impacts the body differently for men and women, and provide practical examples for which strategy(s) may be the best fit for you as part of your fitness routine. We will explain the science behind each, so that you will have a clear understanding of how they work. Additionally, this article will provide a list of benefits and downsides of fasting at the start of your workout and give you actionable advice regarding the best ways to incorporate fasting into your daily workout. You'll learn about the differences between men and women in relation to their workout routines and how the different approaches to working out can affect their fitness progression.

Also Read: Tips to Improve Mental Health

How Fasted Cardio Works?

At the time you arise from sleep to begin your day, you have not eaten anything for the past several hours after waking from sleeping. Generally, during this time, both your liver and muscle tissue stores of glycogen has been depleted and are ready to be replaced by new supplies of glycogen from your diet. You see, when an athlete performs physical activity within a few hours of waking from sleep, prior to consuming the first meal of that day, the athlete's body immediately begins to alter its method of utilizing the stores of fuel in order to generate sufficient energy for the athlete to continue his/her performance. Instead of only using glycogen as a primary source of fuel, the body will now use fatty acids to serve as the primary source of fuel. This is often referred to as "fasting cardio" by many athletes. Training while in a fasting state is thought by many to place the body in a mode that facilitates greater fat burning compared to glycogen utilization. However, it is important to recognize that there is no direct correlation between fat burning and losing weight. To achieve weight loss, one must have an overall nutritional plan that includes a post-workout recovery process, combined with consistency in following that plan. One cannot depend upon just one short period of time each day to achieve these goals, especially when exercising.

Also Read: Benefits of Playing Sports

Why Men and Women Respond Differently?

For Men

Fasted aerobic activity has a higher capacity to withstand the effects of hormonal imbalances during exercising on an empty stomach. There are notable variations in how each of these genders metabolically process fat during the time spent exercising in a fasted state because male's hormone testosterone is higher than female hormone testosterone.

Three specific pieces of research show fasted cardio to be a good strategy for males trying to lose weight through exercise:

(1) Male's ability to use stored body fat for energy is greater than female's

(2) Male hormone testosterone is higher than female hormone testosterone, thus providing males with a greater ability to retain lean muscle mass when exercising on an empty stomach due to the diminished availability of muscle glycogen; and

(3) Some suggestions for performing fasted cardio: Use moderate intensity (20-40 mins of activity) while you are exercising; Drink enough fluids (water and/or caffeinated coffee) before the start of your exercise to help ensure a sustained source of energy; Use protein and carbohydrates post-fasted cardio workout to promote muscle recovery.

Also Read: The Best Core & Lower Back Exercises

For Women

Women’s physiology responds differently, and this is where caution is key.

·  Hormonal sensitivity: Fasted cardio can elevate cortisol (stress hormone) and interfere with reproductive hormones.

·  Energy balance: Women are more prone to energy deficits, which can affect menstrual health and long‑term metabolism.

Best practices:

·  Opt for light to moderate sessions (walking, yoga flows, or low‑intensity cycling).

·  Consider a small pre‑workout snack (fruit or a protein shake) to stabilize energy.

·  Listen to your body—if fatigue, dizziness, or irregular cycles occur, scale back immediately.

For women, the goal should be balance: using fasted cardio occasionally, but not as a daily ritual.

Benefits and Risks

1. More effective burning of fat
2. Increased efficiency in how your body uses the fuel available, as well as increased efficiency of your body's ability to store energy from that fuel.
3. Creates discipline within the brain and allows for the development of a consistent routine.
4. Offers an easier way to work out since no food prep is required the day before exercising.

Possible Risks 

1.  Muscle breakdown may be a potential risk if fasted cardio is performed at too high of an intensity. 
2. Hormonal imbalances may occur in women who perform fasted cardio excessively.
3. Individuals may experience extreme fatigue, dizziness or decreased performance during exercise due to performing fasted cardio.
4. For some, fasted cardio can become reliant and a balanced diet is ignored.

Advice for Men

• We recommend men participate in moderate levels of cardiovascular fitness through 20 to 40 minutes of moderate intensity exercise several times week (i.e., swimming, cycling, jogging).
• It is important to drink plenty of fluids before working out (for example, water or black coffee). These drinks provide the energy necessary for a great workout.
• If you plan to do high-intensity training, do not fast before your workout. Only work out at high intensity while you are adequately fuelled.
• Following each workout, you should replenish your body with carbohydrates and protein to support recovery and building of lean body mass.

Advice for Women

• Are encouraged to do Light to moderate training workouts including walking, yoga flow and light to moderate intensity cycle (low to Moderate).
• Should eat (a small) snack (fruit or protein shake) before exercising for energy balance.
• Should watch for signs of fatigue and dizziness, or if they are not having regular periods.
• Should use "fasted cardio" on a sporadic basis only and should not use it regularly for long periods of time, as it can create chronic stress on hormones.

Also Read: How to Build Discipline in Fitness?

When to Use Fasted Cardio?

Fasted cardio does not appear to be a quick fix or have any special properties – it is simply one of many tools you can use on your fitness journey to help you break plateaus, stay motivated and committed to your program. Those who choose to exercise first thing in the morning to allow themselves to do everything they need to do (such as eating breakfast and doing morning routine activities) will benefit the most from fasted cardio. Conversely, those who want to improve their muscle-building efforts, experience efficient training sessions and maximize their hormone production will get the most out of their workouts by eating food (i.e. providing their bodies with energy) before exercising.

Using fasted cardio may have an impact on the results of working out. If your body feels sluggish or unbalanced, it is probably not performing as well as it could be. Conversely, if you feel alert and energized after doing fasted cardio, this is an indicator that it works for you. The best way to prove the benefits of it is by completing a mini-challenge of one week of 20 minutes of fasted cardio on three separate days. Be sure to keep track of your mental, physical and emotional state before each fasted workout. You will learn more through this than you can from reading many articles about fasted cardio.

Lifestyle Integration

Fitness consists not only of exercise but many components that contribute to staying fit. Making exercise part of your daily routine outside of your workout will be beneficial for both men and women, and both methods of exercising (morning before eating & evening after eating) can be effective in helping you achieve success through consistency and balance while learning how to listen to your body. Working out in the morning before eating (also known as "fasted" workouts) should not be viewed as starvation or punishing yourself – this should be viewed positively! Men's fasted workouts typically will provide them with an optimal way to lose weight. Women will need to take a cautious, mindful, and balanced approach toward fasting while exercising.

The best workout for you is the one that your body appreciates most, provides you with the ability to maintain a consistent level of exercise, and that you enjoy doing…

Your fitness journey is unique; let fasted cardio be a choice, not a rule…

Also Read: Minimalism in Wellness 

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