If I asked in another thread if I should be doing cardio first thing in the morning to improve fat burning, would you conclude this is because I have some guilt because of eating or because I am trying to optimize fat burning / excersize?
I am wondering what is optimal because I do not want to be that person who stacks up GDA with Defuse post-workout even though it does not make things better.
You answered your own question (bold above)
As Timmy outlined the dosing thread, and shows you what is optimal. That is why the thread was made and to help yourself and others on proper dosing. I figured it was a good idea and Matt agreed.
low intensity in the morning won’t justify any additonal fat burning or optimize it. Total calories in vs out justifys fat burning and a caloric deficit. Fasted cardio has been proven time and time again to have no advantage over fed unless you are doing it with yohimbine (best use for stubborn fat) and when no insulin is present . So the anology for that and fasting is apples to oranges. Cortisol is highest upon waking, doing cardio which is catabolic in a fasted state will cause cortisol to rise. A higher rate of cortisol is a great way to set your body up to eat away at muscle instead of fat.
https://www.t-nation.com/training/fasted-cardio-eats-muscle
https://journals.lww.com/nsca-scj/Fulltext/2011/02000/Does_Cardio_After_an_Overnight _Fast_Maximize_Fat.3.aspx
Overtime, fat burning is not an immediate process, it is one that occurs over the course of days not hours, so as you burn more carbohydrate during your workout, the body will burn more fat post exercise.
The study has also showed that having food(carbohydrate) precardio has been shown to not slow down lipolysis in the individual and in the fasted state even going after the breakdown of more fat, the body will take those excess fats that aren't oxidized and become re-esterfied(be stored back to fat). Also with the consumption of food before training increases the thermic effect of exercise(EPOC will be the highest by having food in your body not in the fasted state), yet another good reason to eat a little something before cardio in the am. This basically means that you are burning more cals while you are standing around after the workout is over.
Another negative factor to training in the fasted state is the impact on proteolysis(breaking down proteins AKA losing muscle), nitrogen losses more than doubled in the fasted state as compared to having glycogen within the body. Another good reason to have a little bit of food when doing cardio, whenever you do it.
the last thing it goes on to say is that in the fasted state, it will cause lower energy levels, thus decreasing the fat burning process. Performance here will suffer, especially when trying to do the far superior style of training, which is HIIT, (HIIT vs LISS), more energy when doing cardio=more cals burned both during and after physical activity, thus more fat burned.
http://sciencedrivennutrition.com/fasted-training-is-it-better-for-fat-loss/
When we look at the outcomes of change in body mass, BMI, and body fat% both groups lost weight, lowered their BMI, and lost fat. But most importantly, there was no difference between the two groups. Zero, zilch, none, nada, nine.
It looks like performing cardio based training in fasted state does not provide any benefit for fat loss. Interestingly, there is a ton of research showing that consuming carbs before a workout can increase your training capacity, so it would stand to reason that if you can train harder you might actually get better performance and fat loss
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
To the authors’ knowledge, this is the first study to investigate body composition changes associated with aerobic exercise performed in the fasted versus fed state while subjects maintained a caloric deficit. It has been hypothesized that exercising when fasted forces the body to rely on using fat as a substrate rather than carbohydrate, thereby reducing body fat to a greater extent than performance of post-prandial exercise. Our results refute the veracity of this hypothesis. Although both groups lost a significant amount of weight and fat mass, no differences were seen between conditions in any outcome measure regardless of pre-exercise feeding status.
http://suppversity.blogspot.com/2014/11/new-fasted-cardio-study-falsifies-myth.html?m=1
bdcc who posts here has a great video on this
[video=youtube_share;AlLMEU6cZpI]http://youtu.be/AlLMEU6cZpI[/video]