Nowadays, each one of us desires to be in great shape. All we wish is to have an impressive personality, with a good body language. To maintain that kind of physical and social appearance, most of us usually practice regular exercises and workout sessions. It’s often recommended that you work out first thing in the morning before eating breakfast, in what’s known as a fasted state. This is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance instead of exercise on empty stomach.

Keep reading to know the exact answer for question- “Doing Exercise On Empty Stomach is Good or Bad“?


Fasted cardio is an exercise that you do when your body is in a fasted state. You enter a ‘fasted state’ when your body is no longer processing food, around 3-6 hours after eating.  When you do fasted cardio, you are working out on an empty stomach. Your levels of insulin (the hormone that is produced in the body when you eat) are low or at your baseline level. When insulin levels are low, there isn’t readily available energy in the form of glucose in your bloodstream. When you do fasted cardio, your body must rely on stored energy such as glycogen and fat to fuel muscle movement. Fasted cardio doesn’t just have to be done first thing; it can be done at any time of day when your body is in a fasted state.

Doing Exercise On Empty Stomach is Good or Bad


Fasted cardio is sometimes recommended to improve fat oxidation (fat-burning), encouraging your body to rely on stored energy, rather than energy from recently digested food, as fuel. 

Your blood glucose and glycogen, a carbohydrate in the muscles, are often depleted after sleep. 

When there is less energy available in the bloodstream from a recent meal, your body may burn more fat during exercise

Here’s what happens in your body when you exercise on empty stomach: 

  • Adipose cells are broken down (lipolysis)
  • Fat released from cells is burned as fuel
  • Increase in the hormones that encourage the use of energy stored as fat
  • Increased blood flow to the abdomen
  • Facilitation of breakdown of adipose tissue stored around the abdomen.


  • If your blood glucose and glycogen are completely depleted then this can sometimes result in muscle tissue being used up for energy. This is something we DO NOT want, as muscle is what gives you definition, shape, and tone.
  • Sometimes, it makes your body more prone to muscle injuries and cramps. It makes your performance poor and you might feel lethargic very soon.

Exercise on empty stomach

  • People report the issues of heavy head, dizziness, and lack of energy while doing a fasted workout. 
  • Another problem with fasted state exercise is that relying on fat as a fuel source limits your capacity for high-intensity exercise. The process of breaking down stored fat into available energy takes longer because it requires more oxygen than carbohydrates. The energy released through fat metabolism is therefore too slow to sustain a high-intensity workout.

So always listen to your body’s requirements instead of blindfolded following any workout routine. See what suits your body and then decide. Every individual is different from the other. What might be best for your friend, not necessarily be good for you as well? Therefore, study your body type and then try.  

Read more Health And Fitness Blogs