A lot of people do cardio on an empty stomach thinking it produces better fat loss. It doesn’t. I never believed in it.
A few years ago I showed results from a study proving that it’s no more effective than fed cardio. In fact, it’s LESS EFFECTIVE at producing fat loss. The researchers concluded,
“…that 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.”
So when you want to burn as much body fat as possible, do cardio some time after eating.
But it gets worse for FASTED CARDIO lovers…It causes MUSCLE LOSS!
Quick note before I go on: If you haven’t yet downloaded my THT workout for the best muscle gains of your life, grab it below! Just pop in your email and click the button. Enjoy your gains! 🙂
When people are cutting they make all sorts of dumb mistakes and end up losing muscle:
- They don’t get enough protein to preserve their muscle mass.
- They cut calories too low too fast, so the body breaks down muscle for energy
- They do way too much muscle-wasting cardio
- They do cardio at the wrong time (like in a fasted state)
By the way, my Total Six Pack Abs – Body Fat Furnace program takes care of all of this. You’ll know the exact calories you need, the right macros, the best weight training and cardio to get shredded up fast! And with zero muscle loss.
Or I can design a diet and meal plan for you personally here in the MuscleHack Lab – based on your stats, I’ll tell you what to eat, when to eat it, the quantities – and it’s all normal food – you can get started on the same day I send the plan to you – it’s that easy. And the fat will fall off – fast! Believe me, I know what I’m doing.
FASTED CARDIO & MUSCLE LOSS
In the morning, our cortisol levels are naturally elevated. This hormone wakes us up. But cortisol is also a catabolic hormone (a muscle “break-down” hormone).
If that wasn’t bad enough, if we do cardio in this state, we can really sky-rocket coritsol levels. You can easily start breaking down muscle tissue for energy at this time – not just body fat.
Additionally, with such high levels, and the fact that you’re in a calorie-deficit, you might not be able to bring those cortisol levels back down to normal all day…yes you can be in a catabolic state (muscle-wasting) state all day long! And many people are! That’s why so many people lose muscle when cutting.
Bottom line is: if you’re doing cardio, do it in a fed state. If in the morning, after a light breakfast. Or if pairing it with weight training, do it AFTER weight training and never before ~ Mark McManus (you can ask me any questions below).
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.
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
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