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Last week I gave you guys a tip to burn 450% more calories – while lifting! Nothing to do with cardio. If you missed it, go see it – it’s awesome. You’ll use this technique in addition to your regular THT Training for mass gains.
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So now let’s focus a little on cardio. Since so many people buy into the idea of “fasted cardio”, we should have a look at it.
There are 2 things you’re about to discover:
- Fasted cardio will not burn more fat (it’ll actually burn less)
- Fasted cardio makes muscle loss more likely by sky-rocketing cortisol levels
DOES FASTED CARDIO WORK?
The amount of fat burned during exercise is only 1 part of the equation, guys. For a complete picture, we need to look at how exercise effects or resting metabolic rate (RMR) afterwards (for up to 24hrs or longer).
Fasted cardio may actually use a little more fat during the session, but when RMR is tracked over a 24hr period, it is NON-FASTED cardio that produces more fat loss.
In 2011, this study  tested 36 minutes of fasted vs non-fasted cardio. Over 24 hours, the non-fasted group burned more fat.
The researchers concluded…
“…when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”
Doing cardio in the morning on an empty stomach will not produce better fat loss, and in fact may hinder your progress. And in more ways than one.
(Any of you Total Six Pack Abs fat-loss users out there know that cardio is recommended in a fed state after your weight training. I have always felt this to be the ideal time after many years of experience getting cut.)
FASTED CARDIO AND MUSCLE
In the morning, our cortisol levels are naturally elevated. Cortisol is a catabolic hormone (a “break-down” hormone).
If we do cardio in this state, we will only further elevate coritsol levels. So you are risking burning muscle tissue for energy at this time – not just body fat.
Bottom line is: if you’re doing cardio, do it in a fed state. If in the morning, after a light breakfast. If with weight training, AFTER weight training and never before.
NOTE: If you’re cutting, I made a list of the top 20 foods to eat to get ripped. You’ll find it extremely helpful. Just type in your email below to get it.
I can create a personalized coaching plan for you to get shredded if you want me to do the hard work for you. Diet, macros, cals – everything done for you. See my coaching options here.Fed state cardio burns more fat than fasted cardio study reveals. Click here for more Click To Tweet
REF:  Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab. 2011 Feb;21(1):48-54. https://www.ncbi.nlm.nih.gov/pubmed/21411835
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