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AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?

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Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts. While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio ( learn more ), there's no doubt that it can help you shed body fat if the energy you expend on treadmill ergometer, or rowing machine helps you sustain a >10% energy deficit over the next 24h. What is highly debated, though, is whether you got to take precautions in form of protein powders (or BCCAs) to protect your muscle from falling apart. A final answer to this question has yet to be found, but with the results of a recent study by Bradley T. Gieske and colleagues from the Lindenwood University  ( Gieske 2018 ), this ostensibly super-important question *rofl* may become redundant, anyway... Learn more about building muscle and strength while losing fat with www.suppversity...
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Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals

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Not sure what would happen to your sprints if you have whey before HITing it... While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe ( Schoenfeld 2013 ). The question "When do I take my whey shake?" is still a topic worth discussing. In particular, if an interesting new study - a systematic review, to be precise - seems to suggest that protein timing does, at least in protein supplementation studies, matter... and what's most exciting, it seems to matter for the one outcome of physical exercise and dietary discipline many gymrats consider the #1 on their priority list: improvements in  body composition ... or, as many call it, "getting ripped and jacked" ;-) Learn more about building muscle and stre...
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Fasted AM Cardio - No Measurable Physiological Benefits in Terms of Fat Loss & Body Composition, Meta-Analysis Says

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Rope skipping is an excellent choice for HIIT cardio training... albeit, just like for so many others, the effects of doing it fasted have never been investigated. It has been debated for decades and still, the Australian researchers Daniel Hackett and Amanda D. Hagstrom are the first to attempt to answer the question "whether training in fasted compared to fed states leads to greater weight loss and whether this practice results in beneficial or detrimental changes in body composition" (Hackett 2017) by the means of a systematic review and meta-analysis. How's that? Well, if I tell you that Hacket & Hagstrom found only five RCTs to be included in their analysis there's probably no longer a need to answer this question. Want to get stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin ...
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Cutting Carbs After PM HIIT Workouts Will Make You Cross the Finish Line Before Anyone Else: 3% Faster Time Trial, 9% More Power and Twice as Much Fat Mass Lost in 7 Days

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Don't be a fool. Simply eating no carbs in the PM is not going to yield the same results. It's all about timing it correctly with your workouts... workouts? Yes, bad  news: you got to get off the couch, bro; workout daily: one light, one HIIT day. I've written about the adaptational response to "training low", i.e. doing endurance training on a low carbohydrate diet previously. In January, this year, for example, I have reported the results of a study from the French National Institute of Sport  that showed that strategically cutting carbs in the PM and thus "sleeping low" will trigger game-changing Performance gains in only 3 weeks ( read the article ). Now, the scientists go one better: In their latest study, Laurie-Anne Marquet and colleagues investigated the effect on an even shorter timescale - a timescale that is short enough to consider "sleeping low" as a possible  pre-competition strategy... well, assuming that it would work its ...
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AM, PM or AM+PM "Cardio" And Their Effects on Fat Oxid., Energy Expenditure & Balance in Trained Athletes

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Study offers yet another, different look at AM vs. PM and AM/PM cardio. While it may not sound like it, at first, today's article about a study which sought to examine relation between 24-h fat oxidation and exercise induced transient deficit in energy and/or carbohydrate is closely related to the recently published AM-cardio study ( read more ). Why? Well, to elucidate said relation, the scientists conducted three 24-h indirect calorimetry sessions in the course of which their subjects performed 100 min of exercise before breakfast (AM), after lunch (PM) or two sessions of 50 min exercise before breakfast and after lunch (AM/PM). Are you looking for muscle builders for the year 2015? Find inspiration in these articles: Tri- or Multi-Set Training for Body Recomp.? 1, 2, or 5 sets per Exercise? What's "best"? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Study Ind...
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