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Is Fasted Cardio Good?

Now, most of you know where I stand on doing fasted cardio, but to refresh your brain on my thoughts...

There is no "best" time to do cardio. Ideally, you want to be doing cardio after you lift weights, because your body will be lacking in glycogen therefore you will burn more fat! BUT the best time to do cardio, is simply when you are the most likely to do it, and not hate it. For some of us, that time is the first thing in the morning. What I mean is...do cardio when you are motivated. If you have a fat loss goal, it is super important to do, so just make sure it is getting done in some form or another.

And this is not a bad thing! If your program does call for LISS (low intensity steady-state) cardio, and you aren't doing it after weight training, the best time to do it would be before breakfast. Your body has little fuel to give for a workout, so in theory it will burn more fat. And most research has pointed to say that fasted cardio does not burn muscle, however I might also add that the research has been inconclusive and honestly, we aren't 100% sure on the answer to this HIGHLY debated topic.

But, we have some benefits to doing fasted cardio.

1. The best part is getting it out of the way early in the morning.

2. Separating cardio from weight training, we can focus more when we are in the gym, rather than thinking, Man, I still have to do cardio after this...

3. Starting the day with an awesome achievement that will set the tone for the rest of the day

With that being said, fasted cardio should only be doing for LISS training, not high-intensity burst training. In most of my programs, we focus most days on burst training, in which you will want more food in your system so you can perform better on these days. LISS is usually done on our active rest days, if at all.


Whether it be fasted or not, any form of LISS is not for everyone. It depends so much on what your goal is and what time you have available. I will always pick burst training before LISS. And if you need help figuring out what will work best for you, you can always reach out to us.


See you soon.

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