The Truth About Fat Loss, Muscle Gain & Motivation: 6 Myths Busted

Part 1: Fasted Training = More Fat Burn? (Spoiler: It Doesn’t)

It’s 6am. You’ve rolled out of bed, skipped breakfast, and hit your workout — all in the name of burning more fat.
You’ve heard the theory: "If I don’t eat before training, my body will burn fat for fuel instead."

Sounds logical… but is it true?

Let’s break it down.

🧠 Where Did This Myth Come From?

The idea behind fasted training is based on a basic truth:
When you don’t eat, your insulin levels are low — and your body has to find energy from somewhere else. In theory, this means it will tap into fat stores.

But there’s a big difference between using fat during a workout and actually losing body fat over time.

🔥 Using Fat ≠ Burning Fat

Your body’s fuel source during exercise is influenced by what’s available — carbs, fats, or protein. Yes, you may usemore fat during a fasted session.
But that doesn’t mean you’ll lose more fat overall.

Fat loss still comes down to the same principle:
📉 Calorie deficit over time.

Whether you train fasted or fed, if you’re not in a consistent energy deficit, your body won’t burn body fat long-term.

🧬 What the Research Shows

Multiple studies — including ones published in the Journal of the International Society of Sports Nutrition and Nutrients— show no significant difference in fat loss between fasted and fed training groups, when calorie intake is controlled.

Even the NHS emphasises energy balance (calories in vs. calories out) as the key to weight loss — not when you train or whether you eat beforehand.

🏋️‍♀️ Fasted Training May Actually Backfire

Here’s what can go wrong with fasted workouts:

• You feel sluggish or weak 🥴

• You cut the session short or underperform 💤

• You overeat later to “make up for it” 🍩

• You risk muscle breakdown if protein is too low 😓

If your goal is body composition, performance and recovery matter — and skipping fuel can undermine both.

🥑 So, Should You Eat Before You Train?

That depends on:

• Your energy levels

• Your goals

• The type of workout

🚴 Going for a light walk or yoga? You might feel fine fasted.
🏋️‍♂️ Doing strength work or intervals? You’ll likely perform better with fuel.

Try this:
🥣 A small pre-workout snack — like a banana, rice cake with nut butter, or a protein shake — 30–60 mins before training.

It’s not about eating loads — it’s about fuelling enough to move well and feel good.

✅ The Takeaway:

Fasted training isn’t a magic bullet.
It might help you feel lighter in the morning — but it won’t help you burn more body fat if your overall calorie intake isn’t aligned with your goals.

Fat loss = consistent calorie deficit + smart training + recovery.
Not skipping breakfast and hoping for the best.

💬 Next Week: Can You Really Lose Fat and Build Muscle at the Same Time?

Spoiler: yes — but it takes a plan.

Want a Plan That Actually Works?

At Coached FITT, we help real people get real results — without falling for every trend online.
Train with purpose. Fuel without guilt. Build habits that last.