Is FASTED CARDIO BETTER for FAT LOSS? Science Explained

  • Publisert År siden

    Natacha Océane

    Runtime: 13:07

    Is fasted cardio better for fat loss? Let’s look at the science! My fat loss training and nutrition guide based on science (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): www.natachaoceane.com
    My brand new resistance bands to get the most out of your training! www.natachaoceane.com
    ------------------------------
    Instagram: natacha.oceane?hl=en
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    Some of the references that I used:
    www.researchgate.net/publication/50409403_Exercising_Fasting_or_Fed_to_Enhance_Fat_Loss_Influence_of_Food_Intake_on_Respiratory_Ratio_and_Excess_Postexercise_Oxygen_Consumption_after_a_Bout_of_Endurance_Training
    journals.lww.com/nsca-scj/Fulltext/2011/02000/Does_Cardio_After_an_Overnight_Fast_Maximize_Fat.3.aspx#R9-3
    www.ncbi.nlm.nih.gov/pubmed/9357807
    journals.lww.com/nsca-scj/Fulltext/2011/02000/Does_Cardio_After_an_Overnight_Fast_Maximize_Fat.3.aspx#R9-3
    www.ncbi.nlm.nih.gov/pubmed/11090571
    www.ncbi.nlm.nih.gov/pubmed/18276898
    www.ncbi.nlm.nih.gov/pubmed/10726436
    www.ncbi.nlm.nih.gov/pubmed/25429252
    www.ncbi.nlm.nih.gov/pubmed/23723099
    www.mdpi.com/2411-5142/2/4/43/htm#B21-jfmk-02-00043
    journals.plos.org/plosone/article?id=10.1371/journal.pone.0193702

Natacha Océane
Natacha Océane

If you can make it through the alarm at the beginning I promise it's worth it 😂 First we talk about mechanisms to understand why fasted cardio might be better and then we look at the fat loss results from comparative studies (: Hope you love your training xxxx

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Draggy Lee
Draggy Lee

Natacha Océane My problem is not hearing the alarm even though my phone always rings at max HAHAHHA

9 måneder siden
Isabelle Sanna
Isabelle Sanna

Thank you❤️❤️

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Katie Marie
Katie Marie

That alarm made me so panicky for a hot second 😂😂

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BeccaG1100
BeccaG1100

My dog hates that specific iPhone alarm tone. He starts crying when he hears it 😂

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Elena K
Elena K

Any tips on getting up in the morning. No matter how much sleep I get I’m still hitting snooze over and over again. Haha I applaud you getting up straight away. 💕

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Gurdeep Chumber
Gurdeep Chumber

Brilliant workouts & explanations 👍🏽

22 dager siden
Vranda Nayak
Vranda Nayak

Amazing video. Very informative. Btw can anybody tell me what the kinda top is called- one that she's wearing while explaining. I have been wanting it for a long time. Pls reply. Have a good day. X

23 dager siden
Alison Wonderland
Alison Wonderland

It might not help weight loss, but I'm curious as to whether fasted exercise triggers/speeds up autophagy...? Any idea?

Måned siden
Elsa Hunter
Elsa Hunter

science explained is helping me on my health journey so much

Måned siden
Mx0_om
Mx0_om

That alarm scared me

Måned siden
James Pawson
James Pawson

I feel like garbage if I eat before I train.

Måned siden
Melting Icecaps Draw my baby. Ups!
Melting Icecaps Draw my baby. Ups!

I feel like dying and killing someone just thinking of getting out of home with no coffee.

Måned siden
Shawnté Michaels
Shawnté Michaels

I'm the same way! I have to eat before my morning workout.

Måned siden
Cal Calaman
Cal Calaman

This woman is bubblegum...come to life😂👌🏽

2 måneder siden
12Hatcher23
12Hatcher23

Went from years of stubborn 18% body fat to 10% in 3 months. It worked for me. Now my goal is to put back on 10 to 12 pounds and stay at 10% body fat.

3 måneder siden
Maya
Maya

I love running in the early morning. I always had trouble eating in the morning so i do a fasted run and its been working out great for me. So whatever works for you. You do you :)

3 måneder siden
Anasol Lopez
Anasol Lopez

the alarm ring at the beginning gave me flashbacks

3 måneder siden
Petra Asmar
Petra Asmar

Ok FINE I’ll go workout now

3 måneder siden
mark aldridge
mark aldridge

I've just subscribed on the strength of the science advice which looks at all sides without prejudging. Excellent! Personally, I prefer to run fasted in the morning and am combining this with a "keto light" diet - not for weight loss, but interested in "fat adaption". After 2-3 months I can say that I have far fewer food cravings - even after a 5+ mile run before breakfast I don't feel the need to rush to eat afterwards. Whether my body is starting to get better at using fat routinely as the preferred fat resource I don't yet have enough evidence. But I can happily go much further between meals and don't have hunger spikes or need to snack (which I always always used to). Work in progress as you say and what suits me won't suit everyone. Final note - if I enter a running event I will always fuel (eg porridge etc) at least 2-3 hours beforehand, but I still feel that if generally my body is indeed more fat adapted perhaps it is not so reliant all the time on carbs to provide energy when needed. Great channel.

4 måneder siden
Mary fab
Mary fab

im doing it now, walking and jogging first thing in the morning without taking any food...just drinking 2 glasses of water then im out to do cardio..

4 måneder siden
Jessica M
Jessica M

IMHO the key is persistence, in whatever you want to achieve.

4 måneder siden
Dominique The easy minimalist
Dominique The easy minimalist

Actually, according to many scientific studies fasted cardio increases your cortisol level which doesn’t burn fat. A fast walk would be a much better option if fat burn is your goal.

5 måneder siden
lakei
lakei

I love these science explained videos by you! They help me understand things alot more and clarify some things as well. Keep going Natacha!! 😁💓

5 måneder siden
Samuel Joel
Samuel Joel

Thank you ❤️

5 måneder siden
luxunnie
luxunnie

If i lived somewhere this beautiful, I'd be running outside on the daily!

5 måneder siden
Spencer Osei
Spencer Osei

Data shows you ran about 8 min per km thats a speed of about 7.5 km/hr that pace is slow enough to do fasted.

5 måneder siden
princess nyx
princess nyx

moral of the story: train at whatever time works best for you, because the reality is, it doesn’t matter all that much.

5 måneder siden
Shinybeard55
Shinybeard55

Yep, people try to over complicate things. Like unless your are a top 1% athlete (sport, bodybuilding, whatever) or striving to become one. Keep things as simple as possible.

4 måneder siden
Kat
Kat

I can do fasted cardio if it's not a super intense or long session. Like I can go on an easy, slower-pace 30-min run fasted, but if I'm running a quicker pace or am going on a long run, I'll feel too weak and fatigued if I don't eat before. I really like not having to wait to digest before running in the morning though, so I'd prefer to always do fasted cardio if I could.

5 måneder siden
buks on
buks on

You run that slow you should just walk

5 måneder siden
Rebekah Sunday
Rebekah Sunday

I just needed to leave a comment because I noticed it was at 666

5 måneder siden
MademoiselleLapin
MademoiselleLapin

I thought only psychos can do fasted cardio haha 😂. Although low key I wanted to be that kind of psycho but I just couldn’t . But anyways I decided to give fasted cardio a try . My metabolism has slowed down during this quarantine . I started slightly over eating during the beginning of quarantine gained a few lbs, just a few and then I started eating back to normal and exercising and I wasn’t able to lose the weight , so I just started doing fasted cardio and I see that I just started to go lose the extra weight I gained . So yayyy . I do fasted cardio not all the time . Just when I just want to use the elliptical . When I want to do more intensive exercise even slight intensity I HAVE TO EAT!!!! BUt i would recommend it for maybe something to try if you feel your metabolism has slowed down .

5 måneder siden
Julio Corpeno
Julio Corpeno

The Sweet Spot is working out when you are 36 hours into a fast...at this point you are well into ketosis and working out In a very Rapid fat burning zone.

6 måneder siden
Jayde Gables
Jayde Gables

Your videos have inspired me to get healthy, great content with great science.

6 måneder siden
MegaHotdiggity
MegaHotdiggity

This was really informative and impressive how much research you put into it! 2 questions I always wonder about—(1) how much better is it to go all the way through with one work out vs. splitting up over a day? Example, 2 back-to-back 15 min exercise YouTube’s vs. one in the morning and one in the evening? I prefer to do the latter, but I imagine you lose calorie burn doing it that way bc your body’s cooled down again. But if the difference is negligible, I might keep up this split routine. (2) let’s say you’re tiring out in the middle of a HIIT. Is it more effective to power through with worse performance, or take an extra 10-15 second break to return to a higher level of performance?

6 måneder siden
RGTRAINING Becca
RGTRAINING Becca

Natacha, if someone is in a state of ketosis over an extended period of time, is there any evidence to suggest that the outcome might be different? ** No, I am not keto, just curious... :)

6 måneder siden
Anthony Stone
Anthony Stone

Is she from Ali Gs neighborhood? The Thames ghetto? Fresh

6 måneder siden
Diana A. Valdez
Diana A. Valdez

Thank you for incorporating science to explain.

6 måneder siden
Lena zl
Lena zl

Can someone please tell me what App that Natacha is using to track how many calories burned during a workout?

6 måneder siden
В ПОГОНЕ ЗА МЕЧТОЙ
В ПОГОНЕ ЗА МЕЧТОЙ

You give me more helpful information than bodybuilders showing just their "perfect" plans like that "see, man, 8-12...urr...that's all"

6 måneder siden
Super Soldier
Super Soldier

Fasted cardio burns off the glucose in the blood stream prior to switching to fat burning mode. If you eat prior to cardio, (and depending on time a day and time since last meal) it could possibly take half of your cardio time to burn off all of the glucose. FYI- best type of cardio for a fasted state is steady state cardio. Best non fasted cardio is HIIT Logic = results

6 måneder siden
Phil Dawson
Phil Dawson

I ordered a chinese last night. I met the guy at the door and walked over to his car. He got out and shouted at me isolate isolate! I said calm down mate you wasnt that late I only ordered half hour ago

6 måneder siden
Abigail Salas
Abigail Salas

I like those cereal bowls

6 måneder siden
Kerri Rusnak
Kerri Rusnak

I do both and for short runs (20-30 mins), fasted is ok but longer and your energy crashes on longer runs - legs are heavy, heart rate higher, and feel anxious. So I always drink a lot of water for each but eat according to workout

6 måneder siden
Anna Goes Outside
Anna Goes Outside

Loved this!! I have a BS in exercise science & strength & conditioning & this hit the nail on the head. Refreshing to see someone using peer reviewed studies to prove their point & not just hear say 👍🏻

6 måneder siden
AoC
AoC

If you're an early riser, fasted cardio might be a good idea. If you are a late-night-late-rise-afternoon-treadmill runner, OR even evening runner, fed cardio might be the way to go (3 hrs after last meal)

6 måneder siden
C S
C S

Wow I wish my running route looked like yours omg

6 måneder siden
Juliana Paccola
Juliana Paccola

Where is this filmed?

6 måneder siden
M F
M F

Thank you for talking about healthy skepticism when researching health and scientific information and also really understanding what the study is saying/how it was done - vs just taking what you want from it!

6 måneder siden
Melike Simsek
Melike Simsek

hey nice sharing! what camera do u use?

6 måneder siden
Ryan Yeager
Ryan Yeager

Its science bruh

6 måneder siden
CLR R
CLR R

Thank you so much! Very informative and so happy I saw this. 🤙🏻love your videos!

6 måneder siden
Gavlar Z
Gavlar Z

Whatever it is its working for you........dayum!

6 måneder siden
Maria Rios
Maria Rios

It’s actually better to do exercise during a fast. Look up IF and exercising

6 måneder siden
Karin
Karin

Natascha meets sleeping beauty. Pink, blue, pink, blue....

6 måneder siden
Viengthong Chanthalavongsa
Viengthong Chanthalavongsa

Always try out for yourself and if it works that great if it does not try something else Everybody's different..

6 måneder siden
KeepinitRealLiz
KeepinitRealLiz

I am addicted to your channel

6 måneder siden
Lashe Rainey
Lashe Rainey

Where do you live ? This is an amazing scenery 👍😁

6 måneder siden
P S
P S

Fasting cardio is the fastest way to give you a camel toe....

6 måneder siden
The Joker
The Joker

That alarm sound 🤢

6 måneder siden
William wolf
William wolf

The law of thermodynamics! 🤔

6 måneder siden
Queen Of Trades
Queen Of Trades

My brain is dancing from the info....video for science research and knowledge junkie 🤓😍

6 måneder siden
Bhamini Lakshminarayan
Bhamini Lakshminarayan

I really appreciate the approach you take to your videos. Thank you.

6 måneder siden
michekko
michekko

Once i didn't eat lunch before track practice and i almost passed out. Fed cardio is the only cardio ill do LOL

6 måneder siden
KIM SALEH
KIM SALEH

I sometimes do fasted cardio since I feel more light but less energy. So it really depends on the type ans how long the cardio workout I will be doing.

6 måneder siden
kaltaje
kaltaje

Love this! I have been doing fasted cardio in the mornings (which I hate, I'm more of a PM training type. I'm more motivated, less rushed, I can enjoy my training more) to try to lose extra fat - didn't seem to make a difference for me either. But good to see and hear the science and evidence behind it. Thank you Natacha!

6 måneder siden
Sarah Threlfall
Sarah Threlfall

This video made me realize I have alarm clock trauma.

7 måneder siden
Jovan SW
Jovan SW

T

7 måneder siden
Sold For $50,000!!!
Sold For $50,000!!!

I LOVE that you used proper Scientific Journals of good repute to support your explanations. Good job!

7 måneder siden
Jessica w
Jessica w

I fast cardio the day after I’ve had a cheat meal as my last meal. That way it gives my body time to digest and I’m burning those cheat foods/fat instead of my breakfast. Then I follow up with a light lunch and continue on with my healthy eating.

7 måneder siden
Gisela Romancini
Gisela Romancini

I personally feel better if I eat before cardio. However, a light meal, like a banana and coffee. Cardio on a empty stomach equals no energy for exercising, in my case.

7 måneder siden
Hi Hello
Hi Hello

The only “fitness influencer” who I turn to for wellness and fitness advice!! Thanks for always schooling us on credibility of fitness tips and the importance of clinical studies!!

7 måneder siden
V King
V King

I can't even think of her as an influencer. There's no gimmicks. Just an overall good person who cares about others.

4 måneder siden
Christabel Heng
Christabel Heng

every morning i do around 30mins to 1hr cardio in the morning and i love it cuz it will make me feel sooo much better thru out the day

7 måneder siden
Anna Selin
Anna Selin

I am a D1 athlete and we were taught that if you don’t eat before you workout you are more likely to go into cardiac arrest.

7 måneder siden
Nulled Queteimporta
Nulled Queteimporta

Omg I have that alarm and when I heard it at the begging of the video I get scared HAHAHA

7 måneder siden
Emma P
Emma P

I haven’t come across a fitness guru who understands the output from science and is able to think as scientifically as you! Tysm you are doing a brilliant and important job!

7 måneder siden
youhou2000youhou
youhou2000youhou

I wondered which place is this ?

7 måneder siden
Natacha Océane
Natacha Océane

Hey sweetie 😊 this is in Sydney!

7 måneder siden
Sherena Ng
Sherena Ng

Thank you so much, this really helped me! I stopped working out for a few months because of my studies, tomorrow I am going to start getting back on track on workouts, gonna try following my heart and doing fed workouts for the first time, hope it actually works out. Cuz so far hasn't worked out for me, I have gone w the belief of fasted cardio. I will see how it goes but always support Natacha, she is my guide!

7 måneder siden
Muskaan Mittal
Muskaan Mittal

0:25 what is that black band she uses under her bra?

7 måneder siden
Muskaan Mittal
Muskaan Mittal

Thanks I was so confused

7 måneder siden
Airiel Winter
Airiel Winter

I think polar has a heart rate monitor that’s for the chest.

7 måneder siden
Juliajosefiina
Juliajosefiina

Heart rate monitor :)

7 måneder siden
YellowBricks123
YellowBricks123

if you like to exercise later in the day how much should i leave it between say lunch and dinner to exercise so i can make sure i am burning fat instead?? i really hate working out in the mornings lol

7 måneder siden
Abi St
Abi St

Does the same science apply for hiit type workouts?

7 måneder siden
Abi St
Abi St

@Natacha Océane thanks so much! I love the information you put out in your videos, and your no-equipment home workouts. You are such a strong inspiration!

7 måneder siden
Natacha Océane
Natacha Océane

Yes, the same is true for HIIT based training, doing it fasted won’t improve fat loss loss results xx

7 måneder siden
Dawn
Dawn

Glycogen doesn't completely get depleted within 8 hours or overnight, it takes several days for your body to start burning fat for fuel. That's why you can't cheat on a keto diet.

7 måneder siden
Tiffany Park
Tiffany Park

I love fasted cardio! Your body has enough energy reserves to pull from and fasted cardio helps tapping into that reserve.

7 måneder siden
Aya Alcodray
Aya Alcodray

wait pls tell me are you wearing the gymshark vital collection in the beginning?

7 måneder siden
Kimia Ghaffari
Kimia Ghaffari

wow it is so evident that you were in a PhD program loved this

7 måneder siden
Theresa Polly
Theresa Polly

I wish you were my professor while I was in school...maybe I would've understood the lessons hahah thank you!

9 måneder siden
Michael 123
Michael 123

Whenever I saw you running and your clothes kept going from pink to blue, I was think twins running and messing with people. Making them think they’re going crazy.

10 måneder siden
CHiLL PiLL
CHiLL PiLL

It actually worked for me, Wake up in the morning before going to school didn't anything goes home at 3pm and just light cardio with our stepper, I lose so much wait.

10 måneder siden
Bella Yeo
Bella Yeo

I’m on a roll on your videos omg I love your content ITS JUST WAT IVE BEEN NEEDING. I feel like you’re answering ALL my questions on every video. Happy New Year and I’m excited for more!! ❤️❤️❤️ - from a Korean living in 🇹🇭💗

11 måneder siden
Genie Smith
Genie Smith

I've been intermittent fasting for the last 2 years, meaning I don't eat breakfast, and I always exercise first thing in the morning. So I'm working out in a fasted state, and not eating until 4 hours later... is that OK? The internet says that's not "optimal" - how much of an impact will it have on my muscle growth (i.e. I only recently switched from cardio to strength training)? Thanks!

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Ryan van wagenen
Ryan van wagenen

Where's Mareio?

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sunny day
sunny day

Eat 5 big macs before running... Eat 7 big macs after running and a liter of coke...😃😃😃

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Chat
Chat

Amazing. It's always important to know the scientific application. You got yourself subscriber!

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Jeff
Jeff

Forget about all the conflicting studies. Just try fasted cardio for one month and see what happens, then try fed cardio for a month. Compare your body composition measurements for each. Nothing beats a real-life experiment.

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A H
A H

I'll just share my personal experience. I always did cardio in a fed state because I could only find time to go to gym in the evening and I had great results. I lost 20 kg in about 3 months. So I believe it comes down to the caloric deficit anyway you do it.

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Carmen López
Carmen López

Everything on this video is ok... but how the hell can you work out with your make up on???

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francois bonbon
francois bonbon

according to stacy sims- a physiologist nutritionist scientist with a focus on women athletes, fasted training wreaks havoc on hormones especially females. basically she says when in a fasted state your baseline cortisol levels are already elevated, and you are basically playing with interchange of your steroid hormones (estrogen/progesterone) when you workout you are increasing stress levels as well which means more cortisol. and your steroid hormones flatlines to keep cortisol going which leads to the down regulation of your thyroid yikes and reduction in metabolic rate.

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Subhasis Jena
Subhasis Jena

Where is this place . Where do u live

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William Hambour
William Hambour

You were running in Clovelly, Gordons Bay and Tama, hope your trip to Sydney was good!

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deputy dogg
deputy dogg

Go ahead im listening teach me music is kool to..

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Viviana Loranca
Viviana Loranca

Saludos desde México 😍

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Muhammad Kamran Malik
Muhammad Kamran Malik

00:25who gave you love bite?

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Adelina Star
Adelina Star

Can’t it lead to muscle loss? Is it the case for resistance and weight training? Can you do a video on the science

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skeptic moi
skeptic moi

Exercise in the morning disproportionately elevates your cortisol levels. Fasting elevates it further. This significantly increases your risk of overtraining syndrome and burnout. Therefore best would avoid it.

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Empanadani
Empanadani

I don't want to lose weight, but I don't like eating before I workout even a light meal/snack. And I don't want to wait 2-4 hours after eating to exercise. Also, I don't feel hungry for breakfast right when I wake up. I like being active for an hour or two and work up an appetite for breakfast.

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