Morning cardio for fat loss

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Is morning cardio more beneficial for fat loss than later in the day?

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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:

Intensity of exercise will be compromised due to fasted state for numerous reasons
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