Exposing The Fad - Is Fasted Cardio Better?

Wondering if fasted cardio is the best way to burn fat? Let's find out!

If you've stepped foot in a gym at all in the past few years, you've probably heard about fasted cardio.

Proponents of the theory claim that when you do your cardio early in the morning before eating anything, your body will burn more fat because it doesn't have any food to use as fuel. But is this really true?

And even if it is, is it worth skipping breakfast for? Let's take a closer look at fasted cardio and see what the evidence says.

What Is Fasted Cardio?

If you're like most people, the thought of doing cardio first thing in the morning makes you want to crawl back into bed.

But there's a growing trend of people who are willing to sacrifice a few extra minutes of sleep for the benefits of fasted cardio.

So what is it, and does it really work?

Fasted cardio is simply exercising in a fasted state, meaning that you haven't eaten anything for at least 8 hours.

The theory is that by exercising in a fasted state, your body will be forced to burn stored fat for energy, leading to greater fat loss.

There is some scientific evidence to support this claim, but it's still relatively controversial.

Why? Well, because fasted cardio does, indeed, lead to more fat oxidation (fat burning) during the session...

However, later on, during the day, that same fat oxidation is decreased, creating a net difference of...ZERO.

So should you give fasted cardio a try? If you're looking to lose weight, and you find it sustainable (can stick to it,) then sure.

But bear in mind, fasted cardio is not superior for fat loss compared to fed cardio.

What this means is that there's no need to go through the hassle of working out on an empty stomach.

What Matters For Fat Loss?

When it comes to weight loss, there are a lot of myths and old wives' tales floating around.

One of the most persistent is precisely the idea about fasted cardio. However, there is no scientific evidence to support this claim.

In fact, what matters most when it comes to losing weight is not the type of cardio you do but rather the balance between calories burned and calories consumed.

If you burn more than you consume, you will lose weight. This is called "eating in a caloric deficit." You can create a caloric deficit by reducing your calorie intake, increasing your activity level, or, ideally, a combination of both.

And so, if you're looking to shed some pounds, focus on creating a calorie deficit and forget about fasted cardio altogether - it’s an overly hyped-up training tool.

Honorable Mentions

Have you ever wondered why some people seem to find weight loss so easy while others find it nearly impossible?

While there are many factors that contribute to weight loss, there are a few simple strategies that can make a big difference.

First, including high-protein and fiber-rich foods in your diet can help to regulate hunger and promote feelings of fullness and satiety.

Second, regular exercise helps to boost metabolism and burn calories.

Finally, conscious restraint can help to prevent overeating and unhealthy snacking.

By following these simple tips, you can increase your chances of success when trying to lose weight, again, without doing fasted cardio.

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !