Have some questions with morning lifting session

[falco21]

I am looking to switch my routine up a little. I just got finished with a bulking phase and now started my cut. Morning cardio is best, as many have told me. Here is where my problem is. I'd rather just go to the gym once, than go twice during a 24 hour period. I wanted to go to the gym in the AM and do both my cardio and weight lifting in that same session. Now, how would I go about eating properly as to get the most out of the morning cardio, but avoid being in a catabolic state while lifting?

[Back In Black]

Have your normal pre workout meal including carbs, lift and do your HIIT cardio.

Fasted cardio isn't the be all and end all of fat loss. This will mainly be determined by your diet. HIIT is great at burning fat and perfect for those who can't/don't want to do fasted cardio.

[Noles12]

I agree with SteM. I love fasted cardio and see great results but it is not necessary for weight loss. I feel results may come faster but other methods will still bring about results

[gbrice75]

Have your normal pre workout meal including carbs, lift and do your HIIT cardio.

Fasted cardio isn't the be all and end all of fat loss. This will mainly be determined by your diet. HIIT is great at burning fat and perfect for those who can't/don't want to do fasted cardio.

Agree 100%.

Doing fasted cardio and then having a sub-par workout is definitely not the way to go imo.

[falco21]

Great! That's what I'll do. I always enjoyed doing HIIT more than low intensity. Never enjoyed being on a treadmill for over 30 minutes LOL

[gbrice75]

The ideal fat burn 'cocktail' for me is moderate intensity am fasted cardo for a good 45-60 minutes, then a PM workout followed by 10-15 mins of HIIT, followed by another 20 minutes of steady state @ moderate intensity. However, I completely get not wanting to go to the gym twice a day, it's a drag for sure.

[spywizard]

so.. to answer your other question regarding lifting in a fasted state (if that was the question)... the point of a fasted state is that your glycogen levels (energy stored in the liver) is depleted because you have been asleep and 8-12 hours has gone by since you ate..

If you were to do lifting in this state you'd find that your energy levels would be way down and you'd probably cause a blood sugar crash.. issues..

[gbrice75]

so.. to answer your other question regarding lifting in a fasted state (if that was the question)... the point of a fasted state is that your glycogen levels (energy stored in the liver) is depleted because you have been asleep and 8-12 hours has gone by since you ate..

If you were to do lifting in this state you'd find that your energy levels would be way down and you'd probably cause a blood sugar crash.. issues..

To expand on this, we should talk about training after even longer fasts, such as with IF in some cases. There are hormonal responses to being in the fasted state for 'x' amount of time... attributed to our ancestors hunting for long periods of time without food (i.e. fasted) and needing to be alert both physically and mentally in order to take down prey. I can say from first hand experience that much to my surprise, I had some of the most intense training sessions of my life while fasted. Note that I have tried training after shorter fasts (just sleeping overnight for instance, such as what Spy was referring to) and was cranky, lacked energy and enthusiasm, and was all around miserable.

[hex]

i have been on an IF protocol now for a week and do fasted cardio followed by a fasted workout with only bcaa and everyday i find my energy levels are increasing. and the pump lasts longer in the day. just my 2 cents

[gbrice75]

i have been on an IF protocol now for a week and do fasted cardio followed by a fasted workout with only bcaa and everyday i find my energy levels are increasing. and the pump lasts longer in the day. just my 2 cents

Personally, that's where i'd draw the line. I'd be doing the workout first if I were you. You have this burst of energy but then piss some of it away on cardio... imagine how much more intense your training session would be the other way around... and you'd STILL be doing fasted cardio, so it's a win-win IMO.

[falco21]

Well the original question I had wasn't necessarily asking if it would be OK performing a fasted weight lifting session. The original question was more geared towards when I should eat to get the maximum benefits from the cardio in the AM and the workout. Whether it be fasted or not, is no big deal to me.

As for lifting in a fasted state, I have been reading, let's say too much lately, and there seems to be all kinds of supporting evidence, as Gbrice stated, about our previous ancestors and the ability to have increased energy while having a fasted workout. I also have many friends that do this on cutting regimens, faithfully. They say they have their best workouts on days they do it fasted.

[hex]

ya, only downfall is doing it in that order works very well for me in schedule. i walk to the gym, workout and i get picked up for work. downfall of being carless at the moment

[Bertuzzi]

Personally, that's where i'd draw the line. I'd be doing the workout first if I were you. You have this burst of energy but then piss some of it away on cardio... imagine how much more intense your training session would be the other way around... and you'd STILL be doing fasted cardio, so it's a win-win IMO.

I have to agree.... I do my WO first then my cardio after, I couldn't imagine doing it the other way.... its just seems wrong to me....