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There aren’t any significant physiological benefits of fasted cardio or running on an empty stomach in the morning, but that doesn’t mean that you shouldn’t do it.
Preference is the most important thing when it comes to choosing what time you train and getting your exercise bout done first thing, on an empty stomach may work best for you and your schedule.
Some people simply prefer training on an empty stomach because they don’t like the feeling of food churning around in their tummy, but that’s their choice.
For others, they much prefer training later in the day with some more fuel in their system. The choice is yours.
When it comes to fat loss, physiologically it always boils down to calories in versus calories out, not what time of day you exercise, or if you do your cardio fasted or not. Because…
300 calories is 300 calories
Let’s imagine one day you decided to head out for a run at 6am on an empty stomach and burn 300 calories. The next day you do the same run, burn 300 calories but this time it was after work. On both days, when you go to bed, you’ve still burned 300 calories, regardless of what time you exercised. Make sense?
Your body doesn’t know, or really care, what time of day you decided to train. The main thing is to pick a time and type of exercise that you enjoy and follow a routine that you can consistently stick to.
Also, it’s important to note that fat loss doesn’t just happen when you hit the gym or go for a run. There are 24 hours in a day when you can lose fat.
Your diet plays a the largest role in body composition and to get leaner you need to be in a calorie deficit which can be done through increasing calorie expenditure or decreasing energy input.