November 8, 2022

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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A Guide from a Personal Trainer in Nashville Functional training originally focused on improving real-life movement patterns like lifting, climbing, and carrying. Today, however, the term is often misused. In this guide, Coach Jim—a leading personal trainer in Nashville —breaks down what functional training really means, clears up common myths, and shows you how to build workouts that truly improve strength, mobility, and everyday performance. The Real Origins of Functional Training Functional training started in rehabilitation settings. Physical therapists needed to help patients regain the ability to perform daily tasks—getting up from chairs, climbing stairs, carrying groceries—safely and independently. From there, the concept moved into strength and conditioning , especially for athletes. Coaches began designing programs that mimicked the movements, speeds, and forces encountered in sport, believing that exercises should reflect the demands athletes face outside the gym. It made sense: real-world movement is multi-planar, integrated, and often performed under load or fatigue. Training that mirrors those challenges better prepares people for life outside the gym—a philosophy I bring to my personal training Nashville programs. Where It Went Wrong Fast forward to today, and "functional training" is so watered down it’s almost meaningless. You'll hear it attached to bootcamps, TikTok trends, and group fitness classes that may or may not have any real connection to improving real-life function . Here’s the problem: ➔ Functional for whom? ➔ Functional for what purpose? A competitive powerlifter needs a different kind of "functional" than a 70-year-old wanting to garden pain-free. A baseball pitcher needs different movement skills than a new mom recovering from back pain. Without context, "functional training" becomes vague, subjective, and often misleading—even for people searching for fitness training in Nashville today. Principles Over Buzzwords Rather than asking is this functional training?, it’s better to ask: Does this follow good training principles? Here’s what matters: Specificity: Does it target the movement patterns, energy systems, and qualities the person needs? Transferability: Will the adaptations carry over to real-world tasks, sports, or injury resilience? Progressive Overload: Is it challenging enough to promote strength and adaptation over time? Movement Quality: Does it reinforce good mechanics, posture, and control? Individualization: Is it tailored to the person’s needs, abilities, and goals? If a program checks these boxes, it's functional —no matter what it’s called. This is the exact approach I use with my Nashville personal training clients —focusing on principles that deliver real-world results, not gimmicks. Common Misconceptions About Functional Training Let’s clear up a few myths that still float around: Myth #1: Machines aren’t functional. Machines can be incredibly useful, especially for early rehab or hypertrophy-focused phases. They allow targeted loading without high stability demands—which can support real-world function depending on how they’re used. Myth #2: More instability = more function. Training on BOSU balls and wobble boards has its place (think ankle rehab or proprioception drills). But constantly destabilizing exercises? Not necessary. Most life (and sports) happens on stable ground. Stable surfaces allow better loading, strength gains, and neuromuscular coordination—what I emphasize in all my personal training Nashville TN programs. Myth #3: Functional training avoids heavy lifting. Quite the opposite. Functional training often involves lifting heavy—because strength matters for almost everyone. Farmers need grip strength. Athletes need power. Older adults need the ability to carry groceries or get off the floor. Load isn’t the problem. Poor application is. So, Should We Keep the Term "Functional Training"? The term can still have value—if it's clearly defined and applied correctly. At its best, it reminds us that training should serve a purpose beyond just aesthetics. It emphasizes integrated movement patterns, core control, joint stability, and real-world carryover—principles central to Nashville fitness training done the right way. But without that context? It's just another buzzword. The smarter move: Zoom in on function for the individual. A mother managing back pain needs different patterns than a CrossFitter chasing PRs. A retiree rehabbing a knee needs different strength work than a semi-pro athlete. Good training doesn’t chase trends. It meets the person where they are—and builds from there. Final Thoughts Functional training started with a powerful goal: ➔ Help people move better , live better , and perform better . But over time, its meaning has been blurred by trends, marketing, and misapplication. Today, smart training isn’t about chasing trends. It's about asking better questions: Is this training functional for the client’s real-world needs?