You’ve probably heard it before:

“If you do cardio on an empty stomach, you’ll burn more fat.”

Sounds logical, right? Burn fat first thing in the morning, before your body gets any fuel—no breakfast, just sweat. It’s one of those fitness claims that’s been around forever.

But does fasted cardio really lead to more fat loss? Or is it just another myth that sounds smart but doesn’t deliver the goods?

Let’s unpack this together.

The Short Answer: Yes… But It Doesn’t Matter Much

Technically speaking, yes—during a fasted cardio session, your body will burn a slightly higher percentage of fat for fuel compared to a cardio session done after eating.

Sounds like a win, right?

Not so fast.

That doesn’t mean you’ll lose more body fat over time. And that’s where most people get confused. There’s a difference between what your body burns for fuel during a workout and what happens to your overall body fat throughout the day.

Let me explain.

How It Works: Carbs vs. Fats for Fuel

Your body has two primary fuel sources for exercise:

Carbohydrates (glucose/glycogen) – quick-burning energy

Fats – slower-burning, longer-lasting energy

When you eat, especially carbs, your body stores glucose and glycogen for quick energy. During fasted cardio (say, a morning run before breakfast), those stores are lower, so your body pulls more energy from fat instead.

Makes sense, right?

Here’s the catch:

Just because you burn more fat during that specific workout doesn’t mean you’ll end up losing more fat at the end of the day or week.

Why?

Because your body will simply adjust its fuel usage later in the day. If you burn more fat now, you’ll likely burn more carbs later—and vice versa.

So over time, it balances out.

The Fat Loss Truth: It’s About Total Calories

Let’s take two people.

They eat the exact same number of calories per day. One does fasted cardio. The other does cardio after breakfast.

Who loses more fat?

Neither.

Because fat loss isn’t about the fuel source your body taps into during a workout. It’s about your total calorie intake vs. calorie output over time.

Unless fasted cardio somehow helps you eat less overall or increases your daily movement (and for some people it might), it won’t make a measurable difference in body fat loss.

So... Is Fasted Cardio Pointless?

Not at all.

In fact, I personally enjoy it—especially when I’m running. Sometimes eating before a workout makes me feel heavy or sluggish. And if you’re the same way, fasted cardio might actually help you feel better, perform better, or stay consistent.

And consistency, as you know, is the real fat loss MVP.

Just don’t do it because you think it magically burns fat faster. That’s not how it works.

Final Thought: Use What Works for YOU

If fasted cardio helps you stay on track, move more, or feel lighter during workouts—go for it. If eating something before your session helps you push harder and burn more total calories—go for that instead.

The most important thing?

Do what helps you show up and stay consistent.

That’s where results come from. Not from gimmicks.

Want to Learn What Actually Works for Fat Loss?

Join me for the Fat Loss Forever Workshop on Wednesday, August 13th at 1 p.m. ET / 12 p.m. CT.

We’ll break down:

✅ What to eat

✅ How much to eat based on your goals and body

✅ Why most diets fail—and how to break the cycle

It’s 100% free. We’ll meet live on Zoom, and you’ll leave with way more clarity and confidence.

👉 Save your seat at nickcarrier.com/fatloss

Let’s remove the guesswork and make fat loss simple.