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    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

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  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

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  • High Intensity Interval Training

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  • Common sports injuries

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  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

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  • Different forms of cardio explained

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  • Cardio needed for maximal fat loss

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  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

The benefits of fasted cardio


One common technique for getting rid of the last stubborn bits of body fat is to exercise first thing in the morning, on an empty stomach. This is known as fasted cardio and involves doing a cardio session as soon as you wake up, before breakfast.


The reason that fasted cardio is so popular is because blood sugar levels are low before breakfast, which aids in achieving fat loss at a faster rate. It can be very hard to burn the fat from specific areas of the body - known as stubborn fat – which often clings to women’s hips and thighs and to men’s abs. These areas are usually where the body stores its last reserves of fat burning fuel, which is why it can be so difficult to lose. Doing cardio in a fasted state can increase fat burning from targeted stubborn areas, helping you to see faster results. Another benefit that comes with doing your exercise first thing in the morning is that it gets your cardio out of the way for the day and decreases the likeliness of you skipping your workout.

Does it cause muscle loss?

One argument by critics is that fasted cardio actually increases the chances of burning muscle. They claim that if there isn’t sufficient energy to fuel your body (since you will be exercising on an empty stomach), it will resort to burning muscle protein for energy. This claim isn’t entirely factual, however. A study published in the Journal of Applied Physiology discovered that only six or seven grams of protein are burned for energy during a 90 minute workout in a fasted state, which means that although the chance of burning muscle protein may be increased, it’s still relatively low.

Incorporating it into your program

If you’re someone who hates morning workouts, or cannot fathom the idea of exercising on an empty stomach, then this method of fat loss is unlikely to be of benefit to you. Similarly, if your goal is not fat loss then there may be no reason to do cardio in a fasted state.

For those who want to accelerate fat loss, or who have had a hard time getting rid of the last bit of fat, fasted cardio might just be the best technique to achieve the desired result. I’ve done fasted cardio in the past and can say from firsthand experience that I saw some amazing changes in my body.

Given that you’ll be in a fasted state, aim to start doing moderate cardio for approximately 30-45 minutes each session. There’s no reason why you can’t do fasted cardio every morning, or as frequently as you usually do your cardio sessions. However, if you find it difficult to wake up early - or dislike doing fasted cardio - you can alternate between fasted and fed cardio each week. For example, if you do cardio five times weekly, you can rotate between doing fasted three times and twice after meals.

Popular forms of fasted cardio include jogging on the treadmill or outdoors, using the stepper, EFX or elliptical machine, swimming, fast paced walking with hill intervals, or anything else that might get your heart rate pumping.

If you feel like you become quite faint or dizzy while exercising in a fasted state, sip a protein shake before or during your cardio workout. This will provide your body with some energy but will still allow you to enjoy the same benefits as exercising on an empty stomach.

Finally, don’t be scared to give fasted cardio a try. The first time I heard about it I thought that I’d never be able to do it, and now it’s my favorite technique for rapidly dropping fat. It’s the one cardio method that really gave me some rewarding abs definition!

An ideal fat loss program would include fasted cardio in the morning before breakfast, followed by an afternoon or evening session of weight training. 




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