Fasted Cardio: One Month Results + Pros and Cons

It’s been a little over a month since I started implementing fasted cardio into my training routine, so today I thought I’d share my results and experience with you. There are many studies and opinions on fasted cardio and whether or not it is better at promoting fat loss, or making fat loss easier and faster. I talked a little bit about the different theories in my previous post. In the end, sometimes I feel the only way to know if something works is to try it for yourself. So that’s what I did.

My Fasted Cardio Review and Results

At first I thought getting up every morning to do fasted cardio would be tough and that I would want to give it up after the first week. But it wasn’t that bad. I did four days of fasted cardio the first two weeks, and I’ve been doing it five days a week (Monday – Friday) since then. I’m not going to lie, some days I just want to stay in bed and sleep a little longer instead of hopping right on the elliptical. Luckily, I’m a pretty determined person and am set on reaching my goal, so I’m able to force myself to get up. The funny thing is, on the days when I wasn’t as motivated to get up, I ended up doing cardio for about 50-55 minutes instead of 45!

Fasted Cardio

I usually read a magazine or watch TV during fasted cardio to help the time go by a little faster—it also helps motivate me to get out of bed in the morning.

It took me a couple of weeks to get into the new routine, mostly because the first two weeks were hectic with family events. I also didn’t see any results the first two weeks—the scale didn’t budge and my measurements also stayed the same. I had started a new diet plan at the same time, so I was a little disappointed that NOTHING had happened—I didn’t even lose an ounce! After talking to my trainer, he said that sometimes it takes a couple of weeks for the metabolism to adjust and then one day—bam—you’re down five pounds. And that’s sort of what happened. After week three I was down three pounds. Then I lost another pound the next week, and then another pound the following week. So in five weeks, I lost five pounds. I took my measurements the other day and was down about an inch in my waist, 1/2 inch in my hips, and 1 ¼ inches in my lower stomach. I also notice a difference in my thighs, but I didn’t measure them before I started training so I don’t have any number to compare them too—but I know they definitely got leaner.

Is Fasted Cardio Worth It?

Overall, I’m happy with my results and I believe doing fasted cardio did help target fat loss in my trouble spots (i.e., lower stomach and hips). I think I would be down another pound or two if my diet was more on point. I follow my meal plan to a T during the week, but the weekends are a little tough, as I’m sure you can relate. For instance, my first weekend on the meal plan I had a baby shower; the next weekend I had a friend’s birthday dinner to attend. Then, of course, there was Thanksgiving. I’m not saying I completely blow my diet or give myself free reign on the weekends. I still try to stick to my calories and macros as best as I can—but it’s not always easy. And just because I do fasted cardio doesn’t mean I can eat whatever I want—at the end of the day fat loss comes down to creating an energy deficit through diet and exercise.

Even though I haven’t had dramatic results, I plan to continue to do fasted cardio five days a week as long as I can, mainly because I like the routine that I’ve gotten into. Finishing my cardio session first thing in the morning just makes me feel more productive. Plus, it gives me a little more time between workouts since I usually do strength training or additional cardio in the evening. I also think the combination of fasted cardio and my meal plan has been helping me target fat loss in my lower stomach and hips, which is where I want it.

Right now fasted cardio works for me and my schedule since I work from home. If I were to have a full-time office job, however, I know it would be harder for me to stick with it. For starters, I’d have to get up extra early to perform fasted cardio before work. I know I said I’m a determined person, but I probably wouldn’t be able to get myself up and out of bed to do fasted cardio every day before getting ready for work—I might manage two or three days a week.

I also know how hungry I get about two hours after I do fasted cardio, so I’d have to make sure I’d be able to eat my breakfast as soon as I get to work—or things could get ugly.

In the end I think fasted cardio is worth doing if it fits your lifestyle and you can stick with it. For example, if getting up early to do fasted cardio every morning before work leaves you tired and exhausted—and leads you to overate because of it—then it may not be the best option for you—and obviously you won’t see any results from it. If, however, you’re able to stick with it—and stick to your diet—I think fasted cardio will definitely help you reach your weight loss goal.


Have you tried fasted cardio? What were your results? I’d love to read your comments!


One thought on “Fasted Cardio: One Month Results + Pros and Cons

  1. Kim you look great!! Love the blog!! I certainly look forward to reading all your posts!! Any tips on getting back into running again? Been so long and I never stick to a plan!


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