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Posted by u/squat_goat·

Why isn't fasted cardio moving the needle on my deficit?

TL;DR: Fasted cardio isn't moving my weight or composition, even at a deficit. Is this common?

I've been doing fasted cardio for a few weeks now, and honestly, im not seeing any changes in my weight or body composition. My TDEE calculations and daily intake are on point, but it feels like this is just wasting my time. I'm consistently at a deficit, but fasted cardio doesn't seem to make any impact.

For context, I lift 5x a week and do about 30-45 minutes of fasted cardio on my rest days. I'm curious if anyone else has experienced this or if I might be missing something in my tracking. Are there any studies that show fasted cardio's real effects on fat loss compared to fed cardio? Is it possible that it's just not as effective for my body type?

Looking to see if this is common or if I'm just dealing with a stubborn plateau. Appreciate any input!

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u/squat_goat·

Fasted cardio isn't some magic fat-burning solution, man. It all comes down to your total daily energy expenditure (TDEE) and your caloric intake. If you're at a deficit, you're doing it right, just keep lifting heavy and focus on your nutrition.

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u/macroninja98·

100! It's all about those calories in vs. calories out. Fasted cardio can help some people feel more energized or focus better during their workouts, but if you're not seeing results, try mixing it up. Maybe add in some HIIT instead on your rest days

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u/fitmom_2019·

It can be frustrating when you're putting in the work and not seeing changes. Have you tried tracking your macros with an app? Some people find that more precise tracking can reveal where they're going wrong. Also, don't underestimate the power of stress and sleep on fat loss!

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u/runnergirl_1989·

I used to think fasted cardio was the key too! I switched to doing cardio after lifting, and I actually saw better results. Maybe it's just about finding what works for your body type. Don't get discouraged, and remember that body composition changes take time!

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u/painbutgains·

Honestly, it sounds like you're doing a lot right. I once plateaued for months despite being in a deficit. It turned out I was underestimating my intake on the weekends. Be sure you're being super honest with your tracking. Also, consider a deload week for your lifting; sometimes your body just needs a break to reset!

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