
Is Training on an Empty Stomach a Good Practice?
is-training-on-an-empty-stomach-a-good-practice
is-training-on-an-empty-stomach-a-good-practice
The idea of training on an empty stomach, especially first thing in the morning has been around for years. In the world of performance and endurance sports, this practice is often used to help the body become more efficient at burning fat for fuel.
But is fasted cardio or strength training actually effective? Is it safe? And more importantly, does it work for fat loss or overall performance?
At CompleteBody, we break down the pros, cons, and key considerations so you can make an informed decision about whether fasted training fits your fitness journey.
Fasted training refers to working out usually in the morning without eating beforehand. The idea is simple when your body is in a fasted state, it may rely more on stored fat for energy rather than using recently consumed carbohydrates.
This method is often used by endurance athletes during low-to-moderate intensity workouts to improve fat metabolism. But it’s gained broader attention lately due to the rising popularity of intermittent fasting and fat-burning strategies in mainstream fitness.
Here’s the truth the effectiveness of fasted training depends on several factors including the type, duration, and intensity of your workout, and how long it’s been since your last meal. There’s no universal yes or no.
That said, let’s clear up a common misconception:
You still need energy to perform. The longer and more intense the workout, the more energy your body demands and that energy comes primarily from food.
If you attempt high-intensity training or prolonged endurance sessions without fueling properly, performance can suffer and so can your safety. For example, no marathon runner or cyclist would start a 2–3 hour session on an empty stomach. It’s simply not sustainable.
Fasted workouts can be beneficial in very specific contexts. Here are two examples where it may make sense:
1. Structured Training for Endurance Efficiency
Under professional supervision, some endurance athletes may include fasted training blocks at low to moderate intensity. The goal here is to train the body to rely more on fat stores for energy. However, this should always be done as part of a larger periodized program not randomly or excessively.
2. Light Morning Cardio Before Breakfast
For the average person, a short, easy jog or brisk walk before breakfast may help ease digestion, improve mood, and increase energy. In this case, fasted cardio can be fine as long as the session stays under 60 minutes and the intensity remains low to moderate.
At CompleteBody, we recommend starting slow, try 20 minutes of low-impact cardio first — and observe how your body responds before progressing.
Fasted training is not recommended if you’re planning:
Why? Because these require glucose (sugar) for fuel. Without proper energy intake, you increase the risk of low blood sugar (hypoglycemia), dizziness, poor performance, and even injury.
This is one of the most debated questions in fitness, and the short answer is: maybe, but it’s not that simple.
Some studies suggest that fasted cardio may increase fat oxidation during exercise, but that doesn’t necessarily mean you’ll burn more body fat overall. Other research shows minimal difference between fasted and fed workouts when it comes to long-term weight loss.
More importantly, most studies on this topic are small, short-term, and vary in design, so it’s difficult to draw solid conclusions.
What we do know is this:
The best exercise for fat loss is the one you can do consistently over time not the one that burns the most fat in a single session.
At CompleteBody, we believe fitness should be personalized, not driven by trends. While fasted training may offer some benefits in certain situations, it’s not a magic bullet and it’s not right for everyone.
If you’re interested in experimenting with fasted cardio, we recommend:
Our trainers at CompleteBody can help you build a smart plan whether you’re training fasted, fed, or just trying to figure out what works best for your lifestyle.
Fasted training is a tool not a requirement. For some, it may improve metabolic flexibility or fit conveniently into a morning routine. For others, it may lead to burnout, fatigue, or poor performance.
If your goal is fat loss, the focus should always be on consistency, proper nutrition, and a program that challenges you without draining you.
Need help figuring out the best approach for your body?
Book a personal training consultation at CompleteBody, and let’s build a plan that works for you!