Fasted cardio is, basically, cardiovascular exercise on an empty stomach. The idea is that when the body lacks readily available glucose from food, it will tap into fat stores for energy.
Although this concept is widely popular, research yields mixed results regarding its effectiveness. Recently, Dr. Layne Norton weighed in on the debate, addressing claims made by Mike Dolce, an MMA strength and conditioning coach, regarding fasted cardio, training routines, and protein intake.
Does Fasted Cardio Work?
Dolce emphasizes fasted cardio not as a means for burning calories but for burning fat. Cardio aids fat loss by increasing energy expenditure and may reduce sensitivity to satiety signals. However, Dr. Norton clarified that cardio, fasted or otherwise, is not an absolute necessity for achieving fat loss.
You can absolutely lose fat without doing cardio as long as you get a calorie deficit through lifting and nutrition.
—Dr. Layne Norton
Between 2019 and 2020, Dr. Norton shed nearly 30 pounds not through cardio, but by consistently hitting his daily 10,000-step goal. Dr. Norton clarified that the purpose of fasted cardio isn’t to burn more calories, but to target fat as an energy source.
However, studies comparing fat loss between fed and fasted cardio consistently show no significant difference in overall body fat reduction. Ultimately, fasted cardio is a matter of personal preference, not a necessity for effective weight loss. (1)
Building Muscle Effectively
Weight training helps build and preserve muscle. Dolce advocated a rigorous push/pull/legs training split, performed daily without rest. While Dr. Norton agreed that resistance training is effective for muscle growth, it is not necessary for fat loss.
“If you don’t do resistance training or exercise when in a diet phase — caloric deficit — you’ll lose a greater proportion of weight from lean mass than if you’re weight training,” Dr. Norton said.
According to Dr. Norton, a push/pull/legs training split can be effective seven days a week. However, research on muscle building and training frequency suggests that this approach primarily helps distribute training volume. (2)
While the push/pull/legs workout structure is a solid option, it’s not the only choice, and it’s crucial to incorporate rest days. Training three to five days per week can be effective if you include enough sets performed close to failure. (3) (4)
The Role Nutrition Plays in Fat Loss
Nutrition is vital for a lean physique. Individuals should consume 30 to 60 grams of protein three to five times daily. (5) Dolce recommends maintaining a moderate-carb intake.
The heavier you are, the more body fat you need to lose, the less high-carb days you need.
—Mike Dolce
Dr. Norton advocated for high-protein diets, believing them effective for fat loss while preserving lean muscle mass. However, achieving a shredded physique doesn’t require consuming one gram of protein per pound of body weight — there are other ways to build muscle. He recommends evenly distributing protein intake throughout the day, aiming for about 30 grams per meal.
Dr. Norton highlighted that fat loss research suggests carbohydrate distribution throughout the day doesn’t matter. Instead, maintaining a weekly caloric deficit drives fat loss. He prefers calorie cycling because he enjoys larger meals on training days rather than a superior dietary approach.
More Fitness Content
- Is It Possible to Target Visceral Fat?
- How Intermittent Fasting Affects Muscle Gains
- Does Workout Intensity Impact Recovery Time?
References
- Podestá D, I., Blannin, A. K., & Wallis, G. A. (2024). Effects of overnight-fasted versus fed-state exercise on the components of energy balance and interstitial glucose across four days in healthy adults. Appetite, 203, 107716. https://doi.org/10.1016/j.appet.2024.107716
- Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of sports sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://doi.org/10.1186/s12970-018-0215-1
Featured image via Shutterstock/Friends Stock
