The Truth About Fasted Training

When it comes to losing weight, there are a whole host of exercise techniques that women try to keep in shape. From Pilates to HIIT training, certain regimes come in and out of fashion as we’re constantly searching for the most effective.

One method which is growing in popularity for its supposed effectiveness in losing weight is fasted workouts. Essentially, fasted workouts mean exercising after a period of ‘fasting’ so your stomach is empty and, in theory, you’ll burn more calories.

But is this exercise regime really as good as it is believed to be? And further to that, is it a safe way to lose weight?

In this article, we’ll unpack the truth behind fasted workouts, with pros and cons to the method, so you can easily decide if it’s the right fit for you and your lifestyle.

What is a fasted workout?


Before we can delve into the benefits and potential drawbacks of fasted workouts, we firstly need to determine exactly what it is.

Fasted workouts simply mean that you’re working out after having a set period beforehand where you’ve not eaten. Generally, most people choose their morning workout to practice this method as you’ll have had a full 8-12 hours of fasting during sleep.

One of the most popular choices of exercise for fasted workouts is cardio. Low intensity exercise like running or cycling could help optimize fat burning – especially on an empty stomach. So, all you’d need to do to successfully undergo fasted cardio is simply move breakfast time to after you’ve completed exercise. Experts recommend 60 minutes is the maximum time you should do cardio without eating[1]. Also, it’s worth noting, the higher the intensity of exercise, the lower the time you should do it on an empty stomach. HIIT training, for example, should only last 30 minutes at the most on an empty stomach.

For some, this training method may go against any advice you’ve ever heard about getting the most out of your workout. Without the fueling of food, how will you be able to hit top levels of performance?

This is where taking nutritional supplements like Hourglass Fit can help. Hourglass Fit is packed with natural stimulants and cognitive enhancers which can support fasted workouts by fueling your body with the necessary nutrients so you achieve superior levels of performance – even on an empty stomach.

Fasted training - morning workout

Can fasted training help you burn more fat?


For some people, fasted training helps shift fat quicker. For others, they see no difference and find it a waste of time. This is typical of workout regimes – it’s not an exact science and will not be as effective for everyone.

Saying that, there have been several studies linking fasted workouts to improved fat burning. Subjects that underwent one study where they worked out after 8+ hours of sleep found that fat burning was optimized across the board by up to 20%[2].

In theory, the less you have in your stomach to burn off initially, the easier it is for your body to burn fat as it forces your body to rely on stored fuel like glycogen and stored fat[3] to get through the workout.

Although technically you could burn off more fat initially, some studies have shown a bigger increase in appetite after a fasted workout[4]  – leading to excessive snacking and potential overeating to compensate.

This is another reason why fasted workouts work well alongside fat burning supplements like Hourglass Fit. The scientifically-backed formula in Hourglass Fit, for example, boasts a range of appetite controllers from ingredients like glucomannan which promotes satiety and helps you keep a lid on overeating[5]. So, by accompanying your fasted training with a fat burner which features well researched appetite suppressing ingredients, you can enjoy the benefits of fat burning from your fasted workout without feeling the urge to overeat afterwards.

Pros of Fasted Training

As touched on above, one of the main reasons people try out fasted training is down to the fat burning potential. But, as we’ve discovered, the level of fat burning you can achieve is down to how your body responds to the workout and making sure you’re not overcompensating with snacking afterwards.

Other pros of fasted training include:

  • Can help increase aerobic fitness as fasted workouts are more effective through steady state cardio sessions[6].
  • Morning fasted workouts mean you can get your exercise for the day done whilst enjoying benefits like increased focus, improved energy, better mood and appetite control throughout the day[7].
  • Feel better by avoiding the potential discomfort, indigestion and nausea some people experience when they train post-meal[8].

Cons of Fasted Training


As with any trend or fitness regime, there are downsides for some. These include:

  • Decreased training intensity – with potentially lower energy levels due to lack of food so you can’t perform your best during high intensity workouts.
  • Could be susceptible to overeating afterwards – leading to potential weight gain rather than loss
  • Could lead to muscle loss/stilted muscle growth – as muscle development requires adequate protein supplies so if you train too long on an empty stomach, your body is more likely to run out of gas and start breaking down more muscle[9].

The cons of fasted training could all be counteracted if accompanied by a premium nutritional supplement like research-backed fat burners or pre-workouts.

Hourglass Fit, for example, is designed to support your body on a calorie deficit by replacing lost energy with energy-boosting nutrients like 5-HTP so you can still achieve the same athletic performance – despite less calorie intake. It can also stabilize snacking whilst preserving your muscles so you can enjoy the benefits of fasted workouts without the downsides.



In conclusion, fasted training has the potential to really optimize your fat burning, whilst promoting a better mood, concentration, and enhanced energy – particularly if you choose to exercise first thing every morning. You could also avoid stomach upset from eating too soon before a workout which is another big plus.

Obviously, there are limitations to the benefits of fasted training – and you should always be responsive to how your body feels. If you find yourself experiencing adverse effects like feeling faint, dizzy or nauseous, stop the workout immediately and consult your general practitioner.

Here’s some top tips to get you started:

  • Don’t exceed 60 minutes of steady cardio
  • Make sure you’re well hydrated
  • Choose moderate to low intensity workouts
  • The higher intensity, the less time you should work out for without eating
  • Couple fasted workouts with a supportive supplement like Hourglass Fit to keep the quality of workouts effective and prevent overeating afterwards

All in all, fasted training is a fairly easy way of working out to integrate into your daily schedule. Results can differ from person to person but as long as you’re sticking to a healthy diet and lifestyle, you could really start to reap the benefits of this type of exercise and see results quicker in terms of weight loss.












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