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Is morning cardio more
beneficial for fat loss than later in the day?
..................................................................................
 Michael Collins: Not really. The time of day in
itself, that you perform your cardio does not change caloric
expenditure. If on Monday you decided to do your cardio workout at 6 am
and on Wednesday you decided to do your cardio at 6pm, you're going to
burn the same amount of calories.
But, I hear you burn more fat when you do cardio first
thing in the morning on an empty stomach?
Technically yes, you are burning a higher percentage of
fat during the exercise. If you're exercising on an empty stomach,
insulin levels are low and body fat will be used as a greater percentage
of fuel for the exercise.
However, doing cardio in this manner is like taking one
step forward, two steps back. (And will undermine your efforts in the
long term)
The main principle for fat loss:
At the end of the day, week, month and year- total calories burnt are
more important for fat loss than the source of the fuel (carbohydrate,
fat or protein).
Doing your cardio on an empty stomach violates this
principle in 2 ways:
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Intensity of exercise will be compromised due to
fasted state for numerous reasons
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Muscle depletion: Doing cardio on an empty stomach
releases plenty of cortisol (detrimental to muscle) into the blood
stream, as well as deprives the muscles of precious amino acids that
are needed.
Intensity of exercise: This
is the number one factor affecting caloric burn from exercise, and
subsequently increased fat loss over time. Hit it hard and quick, and
get out! A high intensity, short duration workout is more effective for
fat loss- and holding on to your precious fat burning furnace- muscle
fiber.
Muscle depletion:
It's quite simple; the
greater the amount of muscle fiber you have on your body, the more
calories you'll burn each day. By exercising on an empty stomach, you're
creating an environment in your body conducive to muscle loss.
The bottom line is the
best time to do you cardio, or any exercise, is whenever you feel most
energetic.
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Michael Collins
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