I would have to say without a doubt one of the most common questions that I receive from new and potential clients on a regular basis is – “When is the best time to do cardio to lose weight?”. Unfortunately there is no magic time of day or number of minutes that will help you shed excess body fat. Nor is there a specific cardiovascular exercise that will allow you to get “ripped” in time for your vacation in Maui. There is however a few general guidelines that I recommend that a client follow when his or her’s objective is to lose body fat, become more fit and overall more healthy.
Fasted Cardio
Fasted cardio is when a person performs their cardio workouts on an empty stomach. This type of cardio is usually done in the morning after the person has woken from a 6-8 hour sleep and therefore as little to no calories in their system which puts them in a somewhat fasted state. The concept behind this type of cardio is that rather then using carbohydrates as your primary source of fuel to burn energy you will be using fat as there are no carbs in your body at this time. If you are now using fat as your primary fuel source theoretically you should burn body fat faster.
So does this type of cardio work? Well some experts will argue and say that by performing your cardiovascular workouts on an empty stomach you risk burning muscle and not just fat as your primary fuel source. Personally I tend to disagree with this argument as I believe that you if are following an adequate nutrition plan that includes lots of lean proteins and complex carbohydrates your body will never resort to catabolism of it’s muscles for a 30-45 minute cardiovascular workout. From my own experience I have found this type of cardio to be extremely beneficial as not only does it allow my body to shed extra weight quickly but I also find that it increases my metabolism and helps keep me energized throughout the rest my day.
Final Verdict – Fasted Cardio = Faster Results
Cardio After Weights
Now what if you are someone who doesn’t have the time to get in fasted cardio in the morning due to your work schedule or you prefer to workout in the late afternoon/early evenings. When should this person do his or her cardiovascular exercise for best results?
In my opinion the second most effective time to to perform your cardiovascular exercise to burn fat is immediately after your weight training workout. Now I know that most people tend to do their cardiovascular work before they hit the weights. There is nothing wrong with that. However again, if your sole purpose is to lose body fat then you might find that by incorporating your cardio exercises into your program at the end of your workout you will achieve greater and faster results.
Why? Because if you are working out in the middle of the day or late evening chances are that you’ve had at least one or two meals in you by the time you arrive at the gym. That’s good! Use those calories to your advantage and go in and lift as heavy and as intense as you can in the weight room. Once you are done, go hop on the elliptical or treadmill for 20-30 minutes. Your muscles might be tired from all the lifting but your cardiovascular system should still have enough juice in the tank to get you through the tail end of your workout.
Once you have depleted your body of the complex carbohydrates from your earlier meal(s) with an intense weight lifting session the only fuel you will have left to use to get you through your cardio session is fat!
Final Verdict – Cardio After Weights = More Efficient and Effective Way to Burn Body Fat Than Cardio Before Weights.
Remember, our bodies have not been designed for six packs, chiseled chests and toned glutes. Our bodies have been designed to help us survive by any means possible. Our bodies would much rather burn muscle than fat for fuel. After all, normal body fat levels help keeps us warm, protect our organs and keep our bodies happy and healthy.
Final Thought
If you want to reshape your body and transform your physique you are going to have to step out of your comfort zone. It takes hard work and discipline. Yes, there will be plenty of times when you will want to quit however like anything in life, the harder you work the more results you will achieve. And the smarter you work the faster you will achieve those very same results.
If you are new to working out and feel that you have a long road ahead to achieve the results that you desire with your physique then I suggest that you don’t get caught up on all the minute details. Don’t worry about how much cardio you need to perform or how much weight you should lift. Yes, that new calorie counter app on the Iphone is nice, but first try switching up that morning muffin or doughnut for a bowl of oatmeal before you starting obsessing over calories.
At the end of the day just get started.
Yours in Good Health,
Nick Cosgrove