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WARNING: Doing Cardio In A Fasted State Causes Muscle Loss & Fat Gain

The other day I got asked the following question: Dr. Sam – I want to lose fat and gain muscle. I’m doing intermittent fasting and sometimes
a ketogenic diet. However, my question is about doing cardio
on an empty stomach, first thing in the morning. I hear it’s the best way to lose fat – can
you please tell me the real truth? This is a great question because it’s a
very popular topic and one that I used to believe in myself, when I was younger. For years, many experts will tell you that
the best way to lose fat is to do cardio exercise first thing in the morning, on an empty stomach
after an overnight fast. The “theory” for this is that your glycogen
stores were depleted during your sleep. So, there was no “sugar” or “carbs”
to burn off and thus, the cardio exercise would go directly into fat burning mode. So you’re saving time and burning more fat. However, doing cardio after a meal or when
your not depleted, means that you FIRST have to burn off all the sugar, before you can
go into burning off the fatty acids. So, this meant that the cardio session was
just burning off the food you ate, NOT actually burning off body fat. It wasn’t very efficient. And guess what, this made perfect sense to
me. So, years ago, I would get up in the morning,
after not eating for at least 8-10 hours. I’d drink some water and then go for a jog
or head on over to the gym and do some incline treadmill or ride the bike or something similar. I’d do this for at least 30 minutes and
work up a nice sweat. Plus with the extra endorphins from the intense
cardio, I was super energized and happy. It was a natural high. I felt great. It was a nice way to start the day. Then I’d come home, I’d take a shower
and I’d wait about an hour before I’d eat, so the “fat burning” from the cardio
session would continue. And the good news is that I did lose weight
and I lost it quickly. Unfortunately, I lost a lot of muscle in the
process. Looking at just the scale, I was kicking ass. I was losing weight. But looking in the mirror, how my clothes
fit and how I was performing in the gym when lifting weights – well, for sure I was losing
muscle. I was slowly getting smaller and weaker. In 2 months, I lost about 10 lbs … But looking
in the mirror, it looked like I only lost 2-3 lbs of fat. I looked flat, stringy, and basically, I had
that dreaded “skinny/fat” look. So I figured maybe I wasn’t eating enough
food, so I increased my calories. The weight loss stopped, but I didn’t look
any better. The bottom line was that I lost weight, but
a lot of it was valuable muscle. So, why did this happen? Did I do something wrong? Well, the reason is that the cardio was stressing
my body. It was too intense. I had no food in my system, so my body thought
something must be wrong. He’s hungry and he’s running away from
something. So, it wants to protect and it goes into survival
mode. It increases stress hormones, such as cortisol. It’ll then lower thyroid levels, to slow
down your metabolism. It also messes up with your sex hormones. I know this for a fact because I started doing
both saliva and blood tests to see what was going on. My cortisol levels were like double the high
range. And, my testosterone had dropped in the process
as well. And there were other negative changes in other
hormones. And over the years, I’ve seen this happen
over and over again with other people. And it happens to certain people and body
types much worse. Women for example, lose muscle more than men
doing intense cardio in a fasted state. Skinnier, “ectomorphs” for sure lose a
lot more muscle, as well. People who lift weights, lose muscle as well. The people that can do intense cardio in a
fasted state tend to be genetically muscular people – mesomorph or endomorph who put on
fat quickly. Also, people taking steroids can get away
with this easily. ……. So, knowing what I know now, I would do things
differently. I would NEVER do intense cardio, any time
of the day. This means NO running, jogging, biking, etc. Only a few genetically gift people can do
this and not lose muscle. If you want to do cardio in a fasted state
in the morning, that’s fine. But do a 15-30 min brisk walk. Just enough that your breathing hard, but
you can still carry a conversation. NO intense cardio, running, jogging, etc. Instead of doing long cardio sessions, such
as 30-60 min brisk walks, it’s best to do multiple smaller sessions. For example, 10-15 minutes, 3x daily. Before or after a meal. Doing the above will allow you to burn more
fat, NOT lose muscle and most importantly, turn on your fat burning hormones and increase
your metabolism, all day long. It’s easier to do. It’s less stressful. You can do it any time, any place and it won’t
cost you anything. More importantly, it won’t screw up your
hormones and accelerate aging. And if you want more details about how to
naturally turn on your fat-burning hormones all day long, make sure you visit the link
below this video, in the description area.

Randall Smitham



  1. Viktor Fresha Posted on October 13, 2019 at 6:36 pm

    So what you want to say ? That cardio like running,swiming mess your hormones.Only walking is good ?

  2. Sohail Malik Posted on October 13, 2019 at 6:40 pm

    So endomorph can do fasted cardio without loosing muscles ?

  3. Nicolly Farao Posted on October 13, 2019 at 6:42 pm

    Other great video! Very helpful and awesome your tips and advice! I apreciate all so much! Biggest fan in brazil! Much respect doc! Thank u! 😘

  4. Kashmira Suman Posted on October 13, 2019 at 6:43 pm

    Stop Running, Start brisk Walking

  5. Vishnu Kumar S Posted on October 13, 2019 at 6:44 pm

    Good information mainly for body builders. Thanks for this video. I regularly watch your videos. Very helpful for body building😊

  6. Rasheed .S. Mohammed Posted on October 13, 2019 at 6:48 pm

    body turn to survival mode😅… sounds strange Doctor🤗🤗

  7. Samee Farhan Hoq Posted on October 13, 2019 at 6:50 pm

    I am a mesomorph. I am skinny fat but gaining muscle. Should u recommend if i did cardio? My belly has a bit of fat but my upper abs are visible

  8. sam Posted on October 13, 2019 at 6:51 pm

    Love you for this video

  9. JLFA (John Livesey Fine Art) Posted on October 13, 2019 at 6:58 pm

    Nice vid. Thanks for the info. Will be implementing it into my routine.

    What is with this 'first' nonsense people put in comments? Watching a vid first isn't an achievement.

  10. Anandhu Ab Posted on October 13, 2019 at 7:04 pm

    Thanx doctor this is exactly what I wanted to know

  11. azizam nunna Posted on October 13, 2019 at 7:19 pm

    Does swimming also fall into this category ?

  12. Samad H Posted on October 13, 2019 at 8:01 pm

    That's amazing i really needed this video
    Thanks doc 👍👍👍👍

  13. Juvelino Borba Posted on October 13, 2019 at 8:03 pm

    Your the best Dr.Sam.The answer are simple and direct.

  14. trance212 Posted on October 13, 2019 at 9:12 pm

    I’m still skeptical about intermittent fasting. Thanks for this video.

  15. ΞΞΞ ΘΘΘ Posted on October 13, 2019 at 10:39 pm

    Thanks doc.I am chubby but i also have a lot of muscle mass.I've seen a huge improvement with 30 minute walks and weight lifting.I mostly lost fat but also a little bit of muscle but i guess that's the price if you are a few kilos overweight and need to lose them.

  16. Super Amario64 Posted on October 13, 2019 at 11:53 pm

    Woah!! The Doc dropping some serious knowledge!

  17. Qurve Q8 Posted on October 14, 2019 at 10:10 am

    My testosteron is 35 nmol/L. That is high but I dont even train and eat bad food. But I fell great and sleep well

  18. infinite codes Posted on October 14, 2019 at 11:53 am

    thank you doctor!

  19. TonyASH Posted on October 14, 2019 at 12:49 pm

    Running especially if u are a heavyweight can destroy your joints and ligaments too!walking ,bike and swimming are the best form of cardio i think!

  20. Click For FREE WEIGHT LOSS EBOOK Posted on October 14, 2019 at 3:52 pm

    This is so cool Dr. Thank you so much for sharing this. You are amazing 🙂

  21. Greg Pincus Posted on October 14, 2019 at 5:49 pm

    This is why I stopped working out early in the morning, plus, I don't perform nearly as well as I do during the afternoon, since I have no energy or time to consume it that early.

  22. gadipalli krishnaprasad Posted on October 15, 2019 at 7:08 am

    Jay cutler in an interview talked about fasted carding admitting that he does fasted cardio but also takes a protein scoop before he does fasted cardio…..can we do it this way?