Hello! Have you ever tried - fast abs magic (google it)? Ive heard some decent things about it and my GF got detailed Six pack abs and lost a ton of weight with it.
Nice video! by the way my sis used this popular diet program known as: Impact 790 Diet and shed 7 kgs within a month. I cannot remember the actual website just Google it.
This video is correct! There is NO evidence whatsoever showing cardio done on an empty stomach improves fat loss or calorie burn. Daily caloric deficits over time are what create fat loss. Performing cardio in the morning on an empty stomach with blood sugar low will hurt your cardio performance. Your level of output will suffer. You don't become a better athlete and fat burner by training yourself to perform sub-par. A small snack (Tigers Milk Bar) before cardio in the morning is best.
true--i naturally have higher levels of cortisol so i would workout with an empty stomach. for most people who are overweight--it is necessary for them to have breakfast within the first hour after they wake up.
I noticed the fat really melted off quick after doing just 20-30 minutes of moderate intensity cardio 3x a week first thing in the morning on an empty stomach (drinking about 2 cups of water beforehand). Plus you get the benefits of getting it over with (without having to worry about finding time later in the day to get it done), you get that afterburn affect, and the sense of accomplishment. You do feel more energized during the entire day.
@yonz2nugget I heard about people doing only moderate cardio on empty stomachs. But I also heard that the afterburn effect happens only after high intensity workouts =/
@Agnorelli1 It doesn't necessarily have to decrease muscle mass, but you may find that it does for you. However, you don't necessarily need a lot of mass to have a lot of strength -- more increase in contractile proteins (myofibrillar) rather than sarcoplasmic (volume). As far as your question, keep your morning cardio separate from your weight lifting routines, and try supporting your weight training sessions with good nutrition before and after (unlike morning cardio). Thanks for contributing!
hey chelle here's my primary concern on empty stomach number 1 is performance level which how are you suppose to work when you have no food in your system number2.. cortisol level which is a catabolic hormone which strip muscles off our body
number three....too much cardio plus a poor diet = to muscle loss?
@emichaelt817 I'm not speaking for her but as a user of this method for fat loss, as a chubby guy who likes to lift, 1 - Fasted cardio is low-level cardio. This is for hill walking or treadmill walking, not running and not sprints. Think heart rate sub 130. 2 - Mix Matcha powder or green tea with a scoop of whey. The lack of carbs leaves you burring fat but the whey will protect your muscle from catabolism and combined with green tea will stop cortisol rise.
Hi Chellefit! Great vid! I'm a 39yo male, 165lbs with ~20-21% bodyfat. I work out hard doing strength training about 4 days a week and 6 days/wk of morning cardio with heartrate about 135bpm. I've seen very little decrease in bellyfat in the 6-8 wks I've been doing the "fat burning zone". When I was on Body For Life, I did 20 mins HIIT 3 days/wk and got great results with respect to bodyfat loss, but lost muscle. Do you have any suggestions? I don't want to compromise muscle. Am I in a catch22?
Fasted cardio works perfect for fat loss. Humans are the only predator that does its most strenuous work in a fed state. That goes against nature. Cavemen had to sprint to break their fast and sprint to keep the lion from breaking its fast.
Fasted cardio will work big time as far as fatloss is concerned but theirs no doubt about it you will burn some muscle. All cardio is catabolic but if your diet is tight you will burn more fat than muscle thus giving you that ripped physic.
I go based on experience, never statistics. I have high cortisol and since incorporated morning cardio(empty stomach) and have seen excellent results. I don't do any high intensity because my body in turn will use muscle mass as opposed to fat. I do a 30 minute brisk walk and immediately follow up with egg whites(no fat source) for increased protein absorption and have seen excellent results.
I think that people who have tried to lose fat by doing morning cardio on a empty stomach should be the only ones giving opinions on this matter. If you haven't tried it, please don't tell people not to do it. I have done it, and it definitely works way better than if you do it at any other time of the day.
@dioguito24 Thanks for commenting! Just to be clear, I myself have used this method, with the "guidelines" I discuss in the vid :) However, for a large portion of my clients I've found it's not as effective and has a higher risk of sacrificing lean muscle mass. They end up losing some of their shape and retaining belly fat while leaning in other areas. Genetics and dynamic aspects make it so there are always exceptions to the "rule". Glad this method works for you! All the best :)
After I finished a bulking routine, I had about 8 pounds of unwanted bodyfat as a result of it. Fasted cardio actually helped me get rid of it without suffering any noticeable muscle loss, but I wouldn't recommend it for longterm.
At any rate, I took a scoop of Casein protein before bedtime, and chugged a glass of water with BCAA's before leaving the house in the morning. My sessions were however short, not exceeding 32 minutes under any circumstances.
Hey. I did this for a long time when I was younger. I would have coffe first and ran or worked out hard.. I lost weight and got big.. proper diet and vitamins.. I'm a little older now and work at night so I eat one hour or so before I run 5 miles.. then I work out.. love to run first then work out.. im sitll jacked.. lol
I dont believe in morning cardio I think its just plain stupid unless your willing to lose some lean muscle because when you sleep for 8 hours aat night ur body goes into a catabolic state ( i guess u calll it that)
Thats why body builders or athletes eat a high protein breakfast or like a protein shake
so your body will decay both from your fat and muscle in the morning .
gr8 vid its really helpful and simple but i have a question... i am 15 years old and weight is 59kg and do workouts and cardio 3 times per week and i was thinking to begin morning cardio... but my 6pack is vizible but not enough because of the last fats i need to take off... in the higher part of my belly i have less fat then the lower part and i have some litle love handles... does this mean that i have cortisol and cant do morning cardio??? (because cortisol hormone stores fat in the belly)
@zeus151195 This isn't likely the case (high cortisol) especially since you have youth on your side. It's likely overall body fat due to some less-than-desirable food choices. Likely eating a bit cleaner most of the time you could lose 1% or 2% and see what you refer to as "love handles" diminish. Again, you're only 15, so I wouldn't worry about it too much -- focus more on being active and eating clean and healthy 85% of the time and you'll naturally see more abs! Thanks for commenting!
Michelle your advice is excellent and you appear very patient and caring in your explanation. Not everyone is the same in their level of fitness and/or understanding of how how to approach it, you do a great job at educating and not leaving anyone behind in your communications. thank you
im 16 and about 15% bf, 193lb and 5' 9", i really want to get into modeling butmy stomach its way to fat,i can barely see abs and most of my fat goes to my love handles i have a pretty good amount of muscle but i still look too fat from the mid section, theres a modeling audition i want to go to so i was thinking of doing morning cardio,what if i have a protein shake before the workout?or is there another way i can bring my bodyfat to atleast 9% in a couple of weeks??HELP!!!this is important!!
@itsmeadin If u really wanna do morning cardio from my experience take a protein shake it will avoid catabolic state take a regular ON why protein or Dymataze no fat protein
Then wait 30-60 minutes and then go for either interval training or an intense cardio session then after that eat a light breakfast Ive never really dont this before but I just dont believe you should do morning cardio with no protein in your body.
Marines do pull ups, and sit ups before cardio. we usually run 1.5, or 3miles. By that time my body is running on adrenaline, and fat. Last time I did my workouts, I became fatigued, and I began to straggle in the formation... So, when I do exercise, I will eat my favorite meal Oat meal! ^_^ I love that stuff. When I DEPed in the Marines, I used to weigh 175, I stopped at 155, and now I've cut out all sugar to lose more weight. For my USMC B-day, I ran 5miles LOL.
Any of you herd of Bill phillips?He is proof that cardio on empty works!He is lean and has a lot of muscle mass.Check out his book body for life,there are hundreds of his clients that do fasted cardio and they all look great!
Eating a breakfast with adequate protein and complex carbs boosts weight loss and keeps the hunger hormone Grehlin supressed. Exercise doesn't suppress Grehlin like protein and fatty acids, so you don't need to stress out about exercising before breakfast. Other things that I think boost thermogenesis are green tea, fish/krill oil, vitamin B complex with vitamin C, green foods, ginger, cayenne pepper, turmeric, and pairing protein with complex carbs, veggies, and healthy fats EVERY meal you eat.
I recently started back into working out but four months now..I been getting very good results on the ESMC..I am one of the person with pertruding gut to..However I am not ignorant and Michelle seem like she have a great deal of knowledge in the field so I will definitely give her recommendation a try.. I typically do cardio and weight training on separate days..if not her advice would fit perfectly..ie have BF hour or so later hit the weights, then do your cardio work right after.I know. :)
In my experience, what has worked for me is having a protein shake or a meal replacement and than go do my cardio. This would be a 100-200 calorie drink with around 20-30 grams of protein, zero sugar and zero carbs. This way, I'm not killing myself on a completely empty stomach and the early morning cardio does boost my metabolism and energy greatly. When I really want to set my fat burning on fire, I do an additional session in the evening.
This woman is pretty, intelligent and does her work well. I am not saying that because I'm gay or anything, but because I just had to take note, because a few guys down there commented 'oh, pretty' and I so appreciate seeing a nice-looking woman present herself through the strength of her brain and not through her artful use of trivial things like high-heels, makeup,clothes--things that cost alot and waste time. i'm so sick of watching women waste their time and brains on such things.thanks
You need to differentiate between Fat Burn and Cardio heart rate as well as take systemic nutrient into account. If you are training in your Fat Burn zone you won't be using glycogen or wasting muscle. If you train before you eat in the morning you won't be burning your last meal instead of your fat.
i am a natural bodybuilder age 19. From what I understand, for about the first 20 min of cardio, cortisol levels remain very low. For this reason i do HIGH intensity cardio for 20 minutes every morning. Post cardioi take a whey protein shake and glutamine and preworkout i take either dextrose or a couple bananas of im feeling cheap. What else can i do to keep cortisol levels low?
You don't need to completely burn through your glycogen and glucose storages to burn fat... it's complete bullshit. We're all tapping into our fat stores as we watch this video. Anyone whe want to get into shape should know the difference between the catabolic and anabolic states of the body. Google it.
not just a pretty face! youre like a perfect wifey and i dont care what you think :)
but with all do fairness i do early morning low intensity cardio 2-3 times a week with just a shot of coffee and 5grams of glutamine pre cardio. its hands down the most effective way for me to get shredded. nice eyes by the way
when running on an empty stomach you have very little energy and so cant perform to your maximum. if you eat before doing your cardio you will be able to run harder for longer and will burn more calories as a result.
i recomend morning cardio on an empty stomach to everyone, all proffesional bodybuilders do it and they recomend it, and trust me they know what they are talking about. just do it !!
morning cardio will eat your muscle therefore you loose muscle the less muscle you have the lower your metabolism becomes the lower your metabolism becomes the harder it is to loose weight therefore morning cardio is anti productive
it works i did it for 8 weeks .6 days a week 45 min road jogging my body fat went from15% to 9% of course make sure you consume high protein low carb.
wrong you only toping to muscle if you go over 1 hour and 15 min of cardio.and if your protein intake is below 1 gr per kilo daily most body builder use it on the cutting phase and it works.best length of time 30min to 45 min
One can reason it out any way he wants, but myself and many others have had more success doing cardio before breakfast and/or after last meal than at any other time. I hate it, but it works extremely well.
walk uphill on treadmill or work on an elliptical for 30 mins at your fat burning heart rate on an empty stomach and you will lose FAT in your belly. From experience it WILL WORK. Who shouldn't do this? Not athletic already-in-shape people. Who should? I agree like you said at 6:26. Those peple should see results quick and then move into something else more 'cutting' edge. Don't waste too much science on this. It works. I do it, all my folks do it.
Take two people with comparable levels of physical fitness and let them run for the same amount of time. The first does so at 40% heart rate and burns 400 kcal with 70% from fat. The other runs at 80%, but covers a longer distance and burns 700 Calories, of which are 50% from fat.
The person who ran at the lower intensity burned 31 grams of fat (70% of 400 kcal. 1 g of fat = 9 kcal), but the person who ran at 80% burned 39 grams of fat (50% of 700 kcal).
Whats the time span between the time you wake up , do your cardio till the time you actually eat?? Wouldnt your body be more incline to go into starvation mode since your burning fat reserves and starving yourself? I fill myself up with a bowl of oat meal early morning which is less than 120 cals before i do my morning cardio.
Ideally, you should be hungry when you wake. And, for most, waiting 20 - 60 min to digest is good. It's always an option for you can eat less carbs pre-cardio, so you don't have as much free-floating glucose in your system (which your body will use as an energy source first). Save the majority of your carbs for post workout when your body is much more equipped to deal with a higher level of glucose in the blood. But eating first-thing is a good way to kick start the metabolism. Thanks!
@chellefit you do realize that the amino acids in protein convert to glucose also right? if you took in 0 carbs the protein you intake would still turn into glucose. if you had no glucose your body would tap into fat reserves for energy. after a certain point your body would go into starvation mode on its self wanting to conserve energy so then it would tap into the muscle tissue for energy. the only macro that does not convert to glucose is fatty acids.
so all in all your advice on taking in protein before cardio because of the glucose reason is wrong because it converts also. if you eat carbs alone then it converts much faster depending on the glycemic index of the carb. but if you mix any 2 or 3 different macros together the glycemic index goes out the window because everything mixed together slows absorption of the macros.
I dont completly agree with all she is saying first off cardio is the best way to remove excess cortisol and adrenaline from your blood stream. Plus I have done cardio on an empty stomache for years and have got my body fat down to the single digits...and I am pretty high strung. Its the morning cardio that relaxes me.
you are so lucky! i wish i could say that . . . but unfortunately for many of my clients, the opposite it true. But, you raise a GREAT point, that not everyone is the same and listening to what your body needs and doing what works for you is where it's at! Thanks for your comment :)
This comment has received too many negative votesshow
i am a bodybuilder and evertime i do a show, i do cardio first thing in the morning and then pound down a protein shake when i am done with some glutamine in it and it works great. the last show i did, i dropped 30 lbs in 12 weeks doing it first thing in the morning, this chick has no idea what she's talking about.
Thanks for sharing what works for you -- in the competition world, i guess you could say i'm a bit limited. I've only worked with completely natural females. Likely, my video doesn't apply to your situation. Nonetheless, you do have a valid point -- not everybody is the same and there's no 'absolute' in fitness. There's only what ultimately works. Lucky you! i'd love to keep muscle and drop the body fat with a little morning cardio! Thnx for commenting, and all the best to you in competition
@musclefreek13 For you to say she has no idea what she's talking about shows that YOU actually have no idea what you're talking about. I've been in the industry as a trainer for 13 years and I'm now also a figure competitor. What she's saying is actually scientifically supported, and as she mentioned there are certain stipulations that must take place for fat loss to occur. Research says this and interval training for the general public can produce weight loss. Interval training trumping SSC.
I'm a big advocate of cardio before breakfast on an empty stomach and i usually hover around 10%-12% bodyfat throughout the year.
I only perform 20 minutes of interval training raising my heart rate up to 90-95 percent max heart rate as i find this really shoots up my metabolism for the rest of the day and keeps me lean year round and at 5 8" i still maintain a good 80kg.
Losing weight is more about the amount of calories being burned vs which energy substrate is being utilized. I would submit that a fed cardio, in which intensity can be higher, would be more beneficial than lower intensity unfed cardio.
I think you alluded to this in your video, but it was kinda confusing in the way you put it together.
You seem to recommend empty cardio then you don't for people waning to burn 20 pounds. Well, I am 6'1, 190 lb. I want to loose
my little love handles. About 20 lbs. Should I do empty stomach morning cardio?I don't do a ton of weight training either. I do push-ups and arm curls maybe twice a week. I don't want to bulk up to much. Please respond.
Good question -- if "love handles" are the only area you want to lose body fat, then i would first looking into your diet and making sure that's on track. Usually cleaning up your diet in a few areas can do the trick. Otherwise, i would look at your cardio workouts and see where you can increase intensity a bit, without adding empty cardio. It's about aiming to burn calories/fat overall and then you're at the mercy of your genetics as to where the fat disappears from (no spot reduction).
Not all the time. Sometimes it's just writing down what i eat as i go, just to be aware what i'm consuming. For me, most times it's have a master plan that i would like to follow (the 'perfect' plan written on paper), yet i follow it very loosely -- it's just a guide. During prep for a contest, it's a different story. Very strict to reach my weekly fat-loss goals. Making eating healthy 85% of the time a lifestyle, keeping my desire alive, and creating habits looks like"willpower" to others :)
Does it work. YES IT DOES but do it for 20 min MAX so the body do not start burning muscles for amino acids, also you must go high intensity. Use stairs or swimming NOT running or you are just pounding your joints.
i do two two hour workouts a da, i feel great and look good. I eat a lot of raw vegitables in the morning before i work out, and threw out the day. i get my proteen from lean meets and carbs from rice. i am 5'9" 195 lbs very lean and strong. I can run a 5 k without breaking a sweet. my problem is a feel a little mean sometimes. when i go off the diet and lay off the work out i dont look as good but have more easy going personality
I Used to do morning Cardio, to try And burn Fat, I Notice i Started to Lose Muscle Mass, I think its because Your Body Has not Had any Colories through out 8 hours of sleep, And Retains the Fat Because it thinks its in the Starvation Mode, And so it get the Energy from your muscle instead of Fat. I Now do Cardio after Weight Training it seems to be working this way
Alright, that seems to be a reasonable statement on the whole empty-stomach cardio thing. =) Thank you.
By the way, would you say that weight training to deplete glycogen before cardio (not on an empty stomach, that is) has a more beneficial effect than cardio on empty stomach?
Also, If I miss my cardio in the morning then I do it right after my weight training, Ive heard that it has almost the same effect but I haven't really researched that theory much. I still do it tho lol. Great vid by the way! and you've got my subscription!
I did the empty-stomach morning cardio for about 1 month every morning on a special program for about 40 minutes 7 days a week and i stripped off 30 pounds of fat quick. I wasn't that heavy before, just had a little bit of a belly, I was mainly trying to define muscle tone. But i cant say that that was because of doing it in the morning or just the frequency of my cardio. Either way I think that it would have had the same effect on me.
Great Vid chelle, well done! -- I would have thought that after an eight hour sleep your cortisol levels would be at their lowest, hence morning workouts would be the most beneficial on an empty stomach. I know I'm heaps more stressed after work as opposed to waking up in the morning. Good video though, well presented! :)
Cortisol is your waking hormone so cortisol levels should be at their highest in the morning and slowly descend throughout the day. This is why is it ideal to workout in the AM so as not to disrupt cortisol rhythm with an afternoon or evening workout which spike cortisol levels.
hey thanks for the tip, I do my morning road work i run 7 miles a day, and I run hills, but I eat a banana and Im good to go. Also your very beautiful.
Bicycling is GREAT cardio -- most effective in an interval fashion or outdoors, and an occasional spin class. Keep up the good work! I LOVE to hear a young adult staying in shape when so many are unhealthy. Awesome!
your pretty to look at however, your theory sucks, unless if you have any evidence to back it up. I would reccomend cardio on an empty stomach, thats how I lost 89lbs in six months lol.....
Congrats on losing 89lb.! you rock! not many people can do that :) When you have that much weight to lose, ANY cardio is good, and your body will respond by dropping a LOT of weight rather quickly -- which is evidenced by your average loss of almost 4lb. per week. This video is most helpful to those wanting to take their physique to the "next level", or that have that "last stubborn 10 - 15lb". I've found this info to be true when someone wants more than to just "lose weight". Thanks! :)
lol pretty and smart, great combo. Well since you put it like that, you have a valid point, when engaging in cardio the body taps into carbs, then stored bodyfat, as fitness individual who is already fit, it would be catabolic to perform cardio on an empty stomach, since perserving muscle while lowering bodyfat is ideal, so yes you do have a point hence "those wnating to take their physique to the next level" lol....
wow Mr. SanctuaryX -- impressive. Now i know at least one of the reasons for your weight-loss success! You are so "on the money". Thanks for your great comments :)
That's a good Q - it kind of depends when your workout is placed in the day, but ideally eat whole-food protein and quality fats pre workout, and if you are able, a modest portion of a high complex carb. Post workout (within a half hour) is a great time for Whey protein and a larger portion of carbs (since you utilize them better post workout), and very little to no fat. You have the right idea! Thanks for the comment! :) chelle
Hello! Have you ever tried - fast abs magic (google it)? Ive heard some decent things about it and my GF got detailed Six pack abs and lost a ton of weight with it.
MrRabinbhandari 3 days ago
I love you
jacopian73 2 weeks ago
Nice video! by the way my sis used this popular diet program known as: Impact 790 Diet and shed 7 kgs within a month. I cannot remember the actual website just Google it.
kwdckperera 3 weeks ago
This video is correct! There is NO evidence whatsoever showing cardio done on an empty stomach improves fat loss or calorie burn. Daily caloric deficits over time are what create fat loss. Performing cardio in the morning on an empty stomach with blood sugar low will hurt your cardio performance. Your level of output will suffer. You don't become a better athlete and fat burner by training yourself to perform sub-par. A small snack (Tigers Milk Bar) before cardio in the morning is best.
brushfour44 3 months ago
true--i naturally have higher levels of cortisol so i would workout with an empty stomach. for most people who are overweight--it is necessary for them to have breakfast within the first hour after they wake up.
sairaj1 3 months ago
dammit she's cute - and she knows her stuff, makes her double-cute, dammit
2pzgren142 4 months ago
every time I do empty stomach cardio, i feel like crap, no energy and super tired.
erciliah29 4 months ago
in the army we run in the morning then we eat.
DocHoIidaze 4 months ago
damn girl, id need all the calories i can get, cause u fiiiiiiine.
nafism6969 5 months ago
Green tea is also good before morning cardio. It stimulate lipolysis, reduces cortisol, and increases insulin sensitivity for the following meal.
Battery9876 5 months ago
i MUST have breakfast. Can't do anything on empty stomach
WamBamThankyouMam86 5 months ago
this is idiotic, YOU WILL ALWAYS LOOSE WEIGHT ,
estimating high levels of cortisol, just by looking at them- idiotic.
this woman does not know what she is talking about.
stay in the kitchen and get my breakfast ready when i am back from my morning cardio.
arcz10 5 months ago
This is very crude but I've gotta say it.....
I know one type of empty stomach morning "cardio" I would like to do with you.......
19mac82 5 months ago
I noticed the fat really melted off quick after doing just 20-30 minutes of moderate intensity cardio 3x a week first thing in the morning on an empty stomach (drinking about 2 cups of water beforehand). Plus you get the benefits of getting it over with (without having to worry about finding time later in the day to get it done), you get that afterburn affect, and the sense of accomplishment. You do feel more energized during the entire day.
yonz2nugget 6 months ago
@yonz2nugget I heard about people doing only moderate cardio on empty stomachs. But I also heard that the afterburn effect happens only after high intensity workouts =/
justmakingit2000 6 months ago
I know this will decrease some of my body's muscle mass but what I'm mainly concerned for is strength so can I do this without losing any strength?
Agnorelli1 7 months ago
@Agnorelli1 It doesn't necessarily have to decrease muscle mass, but you may find that it does for you. However, you don't necessarily need a lot of mass to have a lot of strength -- more increase in contractile proteins (myofibrillar) rather than sarcoplasmic (volume). As far as your question, keep your morning cardio separate from your weight lifting routines, and try supporting your weight training sessions with good nutrition before and after (unlike morning cardio). Thanks for contributing!
chellefit 6 months ago
But however, you should look into some of Lyle Mcdonald's literature.
BUKAKE 7 months ago
video is much better when muted :)
happyconvict 8 months ago
look at you. no fat storage in the neck area. no chin. nice and crisp face. i dig that. call me.
Newtttton 9 months ago
hey chelle here's my primary concern on empty stomach number 1 is performance level which how are you suppose to work when you have no food in your system number2.. cortisol level which is a catabolic hormone which strip muscles off our body
number three....too much cardio plus a poor diet = to muscle loss?
emichaelt817 9 months ago
@emichaelt817 I'm not speaking for her but as a user of this method for fat loss, as a chubby guy who likes to lift, 1 - Fasted cardio is low-level cardio. This is for hill walking or treadmill walking, not running and not sprints. Think heart rate sub 130. 2 - Mix Matcha powder or green tea with a scoop of whey. The lack of carbs leaves you burring fat but the whey will protect your muscle from catabolism and combined with green tea will stop cortisol rise.
MichaelnChristine 8 months ago
Hi Chellefit! Great vid! I'm a 39yo male, 165lbs with ~20-21% bodyfat. I work out hard doing strength training about 4 days a week and 6 days/wk of morning cardio with heartrate about 135bpm. I've seen very little decrease in bellyfat in the 6-8 wks I've been doing the "fat burning zone". When I was on Body For Life, I did 20 mins HIIT 3 days/wk and got great results with respect to bodyfat loss, but lost muscle. Do you have any suggestions? I don't want to compromise muscle. Am I in a catch22?
mrjefftoyou 9 months ago
Fasted cardio works perfect for fat loss. Humans are the only predator that does its most strenuous work in a fed state. That goes against nature. Cavemen had to sprint to break their fast and sprint to keep the lion from breaking its fast.
pedanpontif 9 months ago
Fasted cardio will work big time as far as fatloss is concerned but theirs no doubt about it you will burn some muscle. All cardio is catabolic but if your diet is tight you will burn more fat than muscle thus giving you that ripped physic.
jpine95 10 months ago
I go based on experience, never statistics. I have high cortisol and since incorporated morning cardio(empty stomach) and have seen excellent results. I don't do any high intensity because my body in turn will use muscle mass as opposed to fat. I do a 30 minute brisk walk and immediately follow up with egg whites(no fat source) for increased protein absorption and have seen excellent results.
Audimaro 10 months ago
I think that people who have tried to lose fat by doing morning cardio on a empty stomach should be the only ones giving opinions on this matter. If you haven't tried it, please don't tell people not to do it. I have done it, and it definitely works way better than if you do it at any other time of the day.
dioguito24 10 months ago
@dioguito24 Thanks for commenting! Just to be clear, I myself have used this method, with the "guidelines" I discuss in the vid :) However, for a large portion of my clients I've found it's not as effective and has a higher risk of sacrificing lean muscle mass. They end up losing some of their shape and retaining belly fat while leaning in other areas. Genetics and dynamic aspects make it so there are always exceptions to the "rule". Glad this method works for you! All the best :)
chellefit 10 months ago 6
@chellefit belly fat? that would be retained water and not fat. U dont have a clue, girl.
giugnhgbvinierngvb89 8 months ago
After I finished a bulking routine, I had about 8 pounds of unwanted bodyfat as a result of it. Fasted cardio actually helped me get rid of it without suffering any noticeable muscle loss, but I wouldn't recommend it for longterm.
At any rate, I took a scoop of Casein protein before bedtime, and chugged a glass of water with BCAA's before leaving the house in the morning. My sessions were however short, not exceeding 32 minutes under any circumstances.
aspectra 10 months ago
@aspectra That's the perfect mix if you are using this method -- BCAA's and time limit! Couldn't agree more :)
chellefit 10 months ago
@aspectra what did you do to keep all muscle mass and burn fat?
futb0lista7777777 5 months ago
@futb0lista7777777 Scoop of casein before bed, water (as much as you want) and BCAA's before workout.
aspectra 5 months ago
hey, you are beautiful!
kenshi187 10 months ago
Hey. I did this for a long time when I was younger. I would have coffe first and ran or worked out hard.. I lost weight and got big.. proper diet and vitamins.. I'm a little older now and work at night so I eat one hour or so before I run 5 miles.. then I work out.. love to run first then work out.. im sitll jacked.. lol
tonysilly 11 months ago
I dont believe in morning cardio I think its just plain stupid unless your willing to lose some lean muscle because when you sleep for 8 hours aat night ur body goes into a catabolic state ( i guess u calll it that)
Thats why body builders or athletes eat a high protein breakfast or like a protein shake
so your body will decay both from your fat and muscle in the morning .
Thats my opinion
Worldwiderecorders 11 months ago
gr8 vid its really helpful and simple but i have a question... i am 15 years old and weight is 59kg and do workouts and cardio 3 times per week and i was thinking to begin morning cardio... but my 6pack is vizible but not enough because of the last fats i need to take off... in the higher part of my belly i have less fat then the lower part and i have some litle love handles... does this mean that i have cortisol and cant do morning cardio??? (because cortisol hormone stores fat in the belly)
zeus151195 11 months ago
@zeus151195 This isn't likely the case (high cortisol) especially since you have youth on your side. It's likely overall body fat due to some less-than-desirable food choices. Likely eating a bit cleaner most of the time you could lose 1% or 2% and see what you refer to as "love handles" diminish. Again, you're only 15, so I wouldn't worry about it too much -- focus more on being active and eating clean and healthy 85% of the time and you'll naturally see more abs! Thanks for commenting!
chellefit 10 months ago
Should a bodybuilder do cardio on empty stomach if they are trying to keep as much muscle mass while cutting?
JaKeth3snake 11 months ago
Michelle your advice is excellent and you appear very patient and caring in your explanation. Not everyone is the same in their level of fitness and/or understanding of how how to approach it, you do a great job at educating and not leaving anyone behind in your communications. thank you
uhdragon2 1 year ago
She's beautiful!
asmukkar 1 year ago
im 16 and about 15% bf, 193lb and 5' 9", i really want to get into modeling butmy stomach its way to fat,i can barely see abs and most of my fat goes to my love handles i have a pretty good amount of muscle but i still look too fat from the mid section, theres a modeling audition i want to go to so i was thinking of doing morning cardio,what if i have a protein shake before the workout?or is there another way i can bring my bodyfat to atleast 9% in a couple of weeks??HELP!!!this is important!!
itsmeadin 1 year ago
@itsmeadin If u really wanna do morning cardio from my experience take a protein shake it will avoid catabolic state take a regular ON why protein or Dymataze no fat protein
Then wait 30-60 minutes and then go for either interval training or an intense cardio session then after that eat a light breakfast Ive never really dont this before but I just dont believe you should do morning cardio with no protein in your body.
Worldwiderecorders 11 months ago
Marines do pull ups, and sit ups before cardio. we usually run 1.5, or 3miles. By that time my body is running on adrenaline, and fat. Last time I did my workouts, I became fatigued, and I began to straggle in the formation... So, when I do exercise, I will eat my favorite meal Oat meal! ^_^ I love that stuff. When I DEPed in the Marines, I used to weigh 175, I stopped at 155, and now I've cut out all sugar to lose more weight. For my USMC B-day, I ran 5miles LOL.
Marine052191 1 year ago
Any of you herd of Bill phillips?He is proof that cardio on empty works!He is lean and has a lot of muscle mass.Check out his book body for life,there are hundreds of his clients that do fasted cardio and they all look great!
hughesfan100 1 year ago
20 minutes in the "fat burning zone" is fail. Do HIIT if you only have 20 minutes. Fat burning zone is for pansies
MrSquish22 1 year ago
Eating a breakfast with adequate protein and complex carbs boosts weight loss and keeps the hunger hormone Grehlin supressed. Exercise doesn't suppress Grehlin like protein and fatty acids, so you don't need to stress out about exercising before breakfast. Other things that I think boost thermogenesis are green tea, fish/krill oil, vitamin B complex with vitamin C, green foods, ginger, cayenne pepper, turmeric, and pairing protein with complex carbs, veggies, and healthy fats EVERY meal you eat.
ratiocinativeness 1 year ago
I recently started back into working out but four months now..I been getting very good results on the ESMC..I am one of the person with pertruding gut to..However I am not ignorant and Michelle seem like she have a great deal of knowledge in the field so I will definitely give her recommendation a try.. I typically do cardio and weight training on separate days..if not her advice would fit perfectly..ie have BF hour or so later hit the weights, then do your cardio work right after.I know. :)
asrsniperx 1 year ago
In my experience, what has worked for me is having a protein shake or a meal replacement and than go do my cardio. This would be a 100-200 calorie drink with around 20-30 grams of protein, zero sugar and zero carbs. This way, I'm not killing myself on a completely empty stomach and the early morning cardio does boost my metabolism and energy greatly. When I really want to set my fat burning on fire, I do an additional session in the evening.
Italianslugger 1 year ago
gosh pretty and knows her stuff about bodybuilding .will you marry me :)
bryguyflorida 1 year ago
This woman is pretty, intelligent and does her work well. I am not saying that because I'm gay or anything, but because I just had to take note, because a few guys down there commented 'oh, pretty' and I so appreciate seeing a nice-looking woman present herself through the strength of her brain and not through her artful use of trivial things like high-heels, makeup,clothes--things that cost alot and waste time. i'm so sick of watching women waste their time and brains on such things.thanks
noonesflower 1 year ago
great video - thanks
lllgrklll 1 year ago
ur beautiful -)
snoopy75 1 year ago
You need to differentiate between Fat Burn and Cardio heart rate as well as take systemic nutrient into account. If you are training in your Fat Burn zone you won't be using glycogen or wasting muscle. If you train before you eat in the morning you won't be burning your last meal instead of your fat.
ChocolatePoop1301 1 year ago
i am a natural bodybuilder age 19. From what I understand, for about the first 20 min of cardio, cortisol levels remain very low. For this reason i do HIGH intensity cardio for 20 minutes every morning. Post cardioi take a whey protein shake and glutamine and preworkout i take either dextrose or a couple bananas of im feeling cheap. What else can i do to keep cortisol levels low?
PedroConquersAll 1 year ago
@PedroConquersAll
175 lbs 7% bf
PedroConquersAll 1 year ago
One question
What do you eat after as breakfest?
Im17 and have around 14% body fat
Thx
xPipo11x 1 year ago
You don't need to completely burn through your glycogen and glucose storages to burn fat... it's complete bullshit. We're all tapping into our fat stores as we watch this video. Anyone whe want to get into shape should know the difference between the catabolic and anabolic states of the body. Google it.
KillerCracker69 1 year ago
not just a pretty face! youre like a perfect wifey and i dont care what you think :)
but with all do fairness i do early morning low intensity cardio 2-3 times a week with just a shot of coffee and 5grams of glutamine pre cardio. its hands down the most effective way for me to get shredded. nice eyes by the way
paksallion 1 year ago
when running on an empty stomach you have very little energy and so cant perform to your maximum. if you eat before doing your cardio you will be able to run harder for longer and will burn more calories as a result.
CarefreeSince1905 1 year ago
i recomend morning cardio on an empty stomach to everyone, all proffesional bodybuilders do it and they recomend it, and trust me they know what they are talking about. just do it !!
VENCES21 1 year ago
morning cardio will eat your muscle therefore you loose muscle the less muscle you have the lower your metabolism becomes the lower your metabolism becomes the harder it is to loose weight therefore morning cardio is anti productive
wwecrazy213 1 year ago
Your so adorable ; P
evanarke 1 year ago
very pretty
SMITHWAYNE100 1 year ago 27
pretty girl
SMITHWAYNE100 1 year ago
thanks for the info...i'll try doing low intensity first thing on an empty stomach.
ChrisBeckham1 2 years ago
it works i did it for 8 weeks .6 days a week 45 min road jogging my body fat went from15% to 9% of course make sure you consume high protein low carb.
alhaddaoui 2 years ago
Early morning cardio may tap into fat stores but it may do this at the expense of muscle loss or muscle burning as well.
TOMMYDREAMER523 2 years ago
wrong you only toping to muscle if you go over 1 hour and 15 min of cardio.and if your protein intake is below 1 gr per kilo daily most body builder use it on the cutting phase and it works.best length of time 30min to 45 min
alhaddaoui 2 years ago
LYNDSAY LOHAN =)
noskcirre083190 2 years ago
One can reason it out any way he wants, but myself and many others have had more success doing cardio before breakfast and/or after last meal than at any other time. I hate it, but it works extremely well.
Sierra688 2 years ago
walk uphill on treadmill or work on an elliptical for 30 mins at your fat burning heart rate on an empty stomach and you will lose FAT in your belly. From experience it WILL WORK. Who shouldn't do this? Not athletic already-in-shape people. Who should? I agree like you said at 6:26. Those peple should see results quick and then move into something else more 'cutting' edge. Don't waste too much science on this. It works. I do it, all my folks do it.
elbigjim 2 years ago
Are you sure about your calculation?
Take two people with comparable levels of physical fitness and let them run for the same amount of time. The first does so at 40% heart rate and burns 400 kcal with 70% from fat. The other runs at 80%, but covers a longer distance and burns 700 Calories, of which are 50% from fat.
The person who ran at the lower intensity burned 31 grams of fat (70% of 400 kcal. 1 g of fat = 9 kcal), but the person who ran at 80% burned 39 grams of fat (50% of 700 kcal).
Evilcyber 2 years ago
you are very beautiful
brandonto 2 years ago 2
it works trust me
Tonyukmma 2 years ago
Get on stevia.
MarijuanaMuscle 2 years ago
Blend some stevia in water and drink!
DanQuinnPlayersClub 2 years ago
stevia+water+energy=cold fusion
STEVEiaSTUD 2 years ago
There is no reasoning at all for empty stomach cardio except for made up beliefs and yearly routines by gurus of the fitness industry.
Take in BCAA /glutamine minimum first thing in the morning to stop your breakdown of your body from over night sleep.
You burn fat when you rest! empty stomach cardio will likely burn off alot of fat, but also a quite a bit of protein.
Eat your protein and then do your cardio. Same results, except you have aminos to use as fuel now instead of your muscle
mikepartyboy 2 years ago 3
Whats the time span between the time you wake up , do your cardio till the time you actually eat?? Wouldnt your body be more incline to go into starvation mode since your burning fat reserves and starving yourself? I fill myself up with a bowl of oat meal early morning which is less than 120 cals before i do my morning cardio.
kawaiisaki 2 years ago
Ideally, you should be hungry when you wake. And, for most, waiting 20 - 60 min to digest is good. It's always an option for you can eat less carbs pre-cardio, so you don't have as much free-floating glucose in your system (which your body will use as an energy source first). Save the majority of your carbs for post workout when your body is much more equipped to deal with a higher level of glucose in the blood. But eating first-thing is a good way to kick start the metabolism. Thanks!
chellefit 2 years ago
@chellefit you do realize that the amino acids in protein convert to glucose also right? if you took in 0 carbs the protein you intake would still turn into glucose. if you had no glucose your body would tap into fat reserves for energy. after a certain point your body would go into starvation mode on its self wanting to conserve energy so then it would tap into the muscle tissue for energy. the only macro that does not convert to glucose is fatty acids.
davidpenwell1987 1 year ago
so all in all your advice on taking in protein before cardio because of the glucose reason is wrong because it converts also. if you eat carbs alone then it converts much faster depending on the glycemic index of the carb. but if you mix any 2 or 3 different macros together the glycemic index goes out the window because everything mixed together slows absorption of the macros.
davidpenwell1987 1 year ago
I dont completly agree with all she is saying first off cardio is the best way to remove excess cortisol and adrenaline from your blood stream. Plus I have done cardio on an empty stomache for years and have got my body fat down to the single digits...and I am pretty high strung. Its the morning cardio that relaxes me.
flooopy1 2 years ago
you are so lucky! i wish i could say that . . . but unfortunately for many of my clients, the opposite it true. But, you raise a GREAT point, that not everyone is the same and listening to what your body needs and doing what works for you is where it's at! Thanks for your comment :)
chellefit 2 years ago
I believe that I have high levels of cortisol, what would you suggest eating before working out for someone like me?
DesignGirl00 2 years ago
This comment has received too many negative votes show
i am a bodybuilder and evertime i do a show, i do cardio first thing in the morning and then pound down a protein shake when i am done with some glutamine in it and it works great. the last show i did, i dropped 30 lbs in 12 weeks doing it first thing in the morning, this chick has no idea what she's talking about.
musclefreek13 2 years ago
Thanks for sharing what works for you -- in the competition world, i guess you could say i'm a bit limited. I've only worked with completely natural females. Likely, my video doesn't apply to your situation. Nonetheless, you do have a valid point -- not everybody is the same and there's no 'absolute' in fitness. There's only what ultimately works. Lucky you! i'd love to keep muscle and drop the body fat with a little morning cardio! Thnx for commenting, and all the best to you in competition
chellefit 2 years ago 9
@chellefit
women can be so kind
channelin 1 year ago
@chellefit Great video lady. Dont listen to this guy. He has feaking roid rage. Body builder huh? I bet he is single.
heatherandpaul2 1 year ago
@musclefreek13 For you to say she has no idea what she's talking about shows that YOU actually have no idea what you're talking about. I've been in the industry as a trainer for 13 years and I'm now also a figure competitor. What she's saying is actually scientifically supported, and as she mentioned there are certain stipulations that must take place for fat loss to occur. Research says this and interval training for the general public can produce weight loss. Interval training trumping SSC.
RoxStarFitness1 1 year ago
Totally agree with you! Best way to stay lean and improve your metabolism for the rest of the day!!
jjoneil73 2 years ago
I'm a big advocate of cardio before breakfast on an empty stomach and i usually hover around 10%-12% bodyfat throughout the year.
I only perform 20 minutes of interval training raising my heart rate up to 90-95 percent max heart rate as i find this really shoots up my metabolism for the rest of the day and keeps me lean year round and at 5 8" i still maintain a good 80kg.
jjoneil73 2 years ago
Losing weight is more about the amount of calories being burned vs which energy substrate is being utilized. I would submit that a fed cardio, in which intensity can be higher, would be more beneficial than lower intensity unfed cardio.
I think you alluded to this in your video, but it was kinda confusing in the way you put it together.
dragns 2 years ago
wow ur hot!
Hgest1 2 years ago
You seem to recommend empty cardio then you don't for people waning to burn 20 pounds. Well, I am 6'1, 190 lb. I want to loose
my little love handles. About 20 lbs. Should I do empty stomach morning cardio?I don't do a ton of weight training either. I do push-ups and arm curls maybe twice a week. I don't want to bulk up to much. Please respond.
sleestack808 2 years ago
Good question -- if "love handles" are the only area you want to lose body fat, then i would first looking into your diet and making sure that's on track. Usually cleaning up your diet in a few areas can do the trick. Otherwise, i would look at your cardio workouts and see where you can increase intensity a bit, without adding empty cardio. It's about aiming to burn calories/fat overall and then you're at the mercy of your genetics as to where the fat disappears from (no spot reduction).
chellefit 2 years ago
This has been flagged as spam show
thank you for the advice
sleestack808 2 years ago
do you write down and plan what you eat? It seems to be the hardest thing to control. How do you keep your will power?
sleestack808 2 years ago
Not all the time. Sometimes it's just writing down what i eat as i go, just to be aware what i'm consuming. For me, most times it's have a master plan that i would like to follow (the 'perfect' plan written on paper), yet i follow it very loosely -- it's just a guide. During prep for a contest, it's a different story. Very strict to reach my weekly fat-loss goals. Making eating healthy 85% of the time a lifestyle, keeping my desire alive, and creating habits looks like"willpower" to others :)
chellefit 2 years ago
Are you supposed to do weight training everyday? Cause I run almost everyday, but weight training more like every 2 days.
sleestack808 2 years ago
I don't like to eat before working out because food rides up my gullet when I run.
sleestack808 2 years ago
chellefit, what should one eat in morning before doing cardio if empty stomach cardio is not desired?
mky602 2 years ago
r u a nutritionist?
msahakim 2 years ago
she's totally hot!
nickyallenk 2 years ago
and she knows it to
CR250RidR 2 years ago
then why isn't she reading this in a bikini? i want to see what proper diet and amounts of cardio are going to get. let's see the results!
nickyallenk 2 years ago
@nickyallenk haha!
ilikeyoutub07 2 years ago
Empty-Stomach Morning Cardio?
Does it work. YES IT DOES but do it for 20 min MAX so the body do not start burning muscles for amino acids, also you must go high intensity. Use stairs or swimming NOT running or you are just pounding your joints.
shadowdragon888 2 years ago
i do two two hour workouts a da, i feel great and look good. I eat a lot of raw vegitables in the morning before i work out, and threw out the day. i get my proteen from lean meets and carbs from rice. i am 5'9" 195 lbs very lean and strong. I can run a 5 k without breaking a sweet. my problem is a feel a little mean sometimes. when i go off the diet and lay off the work out i dont look as good but have more easy going personality
sexagain 2 years ago
usa is the best.
kooup 2 years ago
random ?
spigknot 2 years ago
I Used to do morning Cardio, to try And burn Fat, I Notice i Started to Lose Muscle Mass, I think its because Your Body Has not Had any Colories through out 8 hours of sleep, And Retains the Fat Because it thinks its in the Starvation Mode, And so it get the Energy from your muscle instead of Fat. I Now do Cardio after Weight Training it seems to be working this way
vipsamsam 2 years ago
You're a hottie.
GetTheHook 2 years ago
so, how many minutes do you weight train and how many minutes do you do cardio afterwards?
germancavemonkey 2 years ago
This is dependent upon a lot of factors particularly your training goals. There isn't a cookie cutter answer.
robbty18 2 years ago
do you read alot of books or did you go to school for all this biology?
germancavemonkey 2 years ago
Alright, that seems to be a reasonable statement on the whole empty-stomach cardio thing. =) Thank you.
By the way, would you say that weight training to deplete glycogen before cardio (not on an empty stomach, that is) has a more beneficial effect than cardio on empty stomach?
SkallagrimNilsson 2 years ago
Also, If I miss my cardio in the morning then I do it right after my weight training, Ive heard that it has almost the same effect but I haven't really researched that theory much. I still do it tho lol. Great vid by the way! and you've got my subscription!
hellverine 2 years ago
I did the empty-stomach morning cardio for about 1 month every morning on a special program for about 40 minutes 7 days a week and i stripped off 30 pounds of fat quick. I wasn't that heavy before, just had a little bit of a belly, I was mainly trying to define muscle tone. But i cant say that that was because of doing it in the morning or just the frequency of my cardio. Either way I think that it would have had the same effect on me.
hellverine 2 years ago
Great Vid chelle, well done! -- I would have thought that after an eight hour sleep your cortisol levels would be at their lowest, hence morning workouts would be the most beneficial on an empty stomach. I know I'm heaps more stressed after work as opposed to waking up in the morning. Good video though, well presented! :)
JD995 3 years ago
Cortisol is your waking hormone so cortisol levels should be at their highest in the morning and slowly descend throughout the day. This is why is it ideal to workout in the AM so as not to disrupt cortisol rhythm with an afternoon or evening workout which spike cortisol levels.
robbty18 2 years ago
yeah, but that's a problem because the evening is exactly the free time of the day most people have :(
aleterra 2 years ago
can you make a video of you flexing you abs and biceps
TheSteetsMan 3 years ago
hey thanks for the tip, I do my morning road work i run 7 miles a day, and I run hills, but I eat a banana and Im good to go. Also your very beautiful.
metthara 3 years ago
this morning i started the empty stomach cardio and i can feel the burn, i burned 500 calories this morning by walking and runing for 1 hour
DarkMinistryProducer 3 years ago
you probably lost about a pound of muscle... no longer than 25-30min of cardio on an empty stomach in the morning!
Rollride 3 years ago
Bicycling is GREAT cardio -- most effective in an interval fashion or outdoors, and an occasional spin class. Keep up the good work! I LOVE to hear a young adult staying in shape when so many are unhealthy. Awesome!
chellefit 3 years ago
your pretty to look at however, your theory sucks, unless if you have any evidence to back it up. I would reccomend cardio on an empty stomach, thats how I lost 89lbs in six months lol.....
SanctuaryX 3 years ago
Congrats on losing 89lb.! you rock! not many people can do that :) When you have that much weight to lose, ANY cardio is good, and your body will respond by dropping a LOT of weight rather quickly -- which is evidenced by your average loss of almost 4lb. per week. This video is most helpful to those wanting to take their physique to the "next level", or that have that "last stubborn 10 - 15lb". I've found this info to be true when someone wants more than to just "lose weight". Thanks! :)
chellefit 3 years ago
lol pretty and smart, great combo. Well since you put it like that, you have a valid point, when engaging in cardio the body taps into carbs, then stored bodyfat, as fitness individual who is already fit, it would be catabolic to perform cardio on an empty stomach, since perserving muscle while lowering bodyfat is ideal, so yes you do have a point hence "those wnating to take their physique to the next level" lol....
SanctuaryX 3 years ago
wow Mr. SanctuaryX -- impressive. Now i know at least one of the reasons for your weight-loss success! You are so "on the money". Thanks for your great comments :)
chellefit 3 years ago
is bicycling good for your cardio? , i am 17 years old and have been bicycling for 3 years.
nascar8088 3 years ago
That's a good Q - it kind of depends when your workout is placed in the day, but ideally eat whole-food protein and quality fats pre workout, and if you are able, a modest portion of a high complex carb. Post workout (within a half hour) is a great time for Whey protein and a larger portion of carbs (since you utilize them better post workout), and very little to no fat. You have the right idea! Thanks for the comment! :) chelle
chellefit 3 years ago
Thanks so much for this video. I need to eat before I workout but what should I eat? A shake, eggs, oatmeal?
I use to workout before I ate and then would have a shake after (within the hour) and then have oatmeal (about 1-2hrs after workout)
Thanks!
workingitoff 3 years ago