💪 The Truth About Fasted Cardio—Does It Really Burn More Fat?

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The Truth About Fasted Cardio—Does It Really Burn More Fat?

Fasted cardio—training first thing in the morning on an empty stomach—is often hyped as the best way to burn more fat. But is it really?

What Happens in Fasted Cardio:

• Your body uses more fat for energy because glycogen (stored carbs) is lower.

• You may burn slightly more fat during the session, but total daily fat loss stays the same if calories are equal.

• Fasted training can lead to muscle loss if protein intake isn’t adequate.

So, Does It Work?

• If you feel good training fasted, it’s fine. But it’s not a magic fat-loss hack.

• If you lift weights, eating beforehand is better for strength and performance.

• Fat loss is about total calories burned vs. consumed—not whether you eat before training.

Bottom line: Do what works best for your energy levels and consistency.

Pro Tip: The Best Time of Day to Train for Maximum Results

Is morning or evening better for workouts? It depends on your goal.

• Morning Training

  • Boosts metabolism early.

  • Increases discipline and consistency.

  • Best for fat loss, especially if paired with proper post-workout nutrition.

• Afternoon/Evening Training

  • Strength and endurance peak later in the day.

  • Joints and muscles are warmed up, reducing injury risk.

  • Best for strength and performance since you’re more fueled.

Bottom Line: The best workout time is the one you can stick to consistently. Training at any time is better than waiting for the “perfect” time.

Question from Our Readers:

"How do I fix shoulder pain from lifting?"

• Eric, 46, from Denver, CO

Shoulder pain is common—but it’s usually caused by bad movement patterns, not aging.

Fix it with these steps:

• Warm up properly. Band pull-aparts, arm circles, and rotator cuff drills prep the joints.

• Fix your bench press grip. Go slightly narrower to reduce strain on the front delts.

• Strengthen your rear delts and upper back. Face pulls, reverse flys, and rows build balance.

• Limit overhead pressing if painful. Swap barbell presses for neutral-grip dumbbell presses to reduce stress.

If pain persists, see a specialist. But most of the time, fixing movement patterns solves the issue.

Fit Trivia: What piece of equipment became a fitness icon thanks to Chuck Norris?

Answer: The Total Gym! Made famous through Chuck Norris’ long-running infomercials, this home workout machine became a cult favorite in the 90s.

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Publisher: Ryan Engel

Editor: Michael Pender

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