Fasted HIIT Training

There is a lot of controversy over fasted cardio in the morning, but I am personally a supporter of it.

Why people dislike this form of cardio is they are worried about losing muscle gains (anabolic state). Glycogen levels are very low in the morning, causing you therefore to have very little energy, therefore your body starts using muscle as energy. To help with this I use Pro10 's BCAA mix along with some maltodextrin, protecting against falling into a anabolic state and low energy levels.

Furthermore as a fasted programme you can use HIIT (high intensity interval training). This can be completed using lots of different ways of cardio, I prefer sprints. HIIT training is short bursts of effort with an elongated period of rest. The benefits to this from sitting on a bike for hours upon end is that it only has to be 20 minute session, great for those who hate doing cardio or those who find it hard to get to a gym. Furthermore like a sprinter, this recruits type 2 muscle fibres. These are the quick, explosive fibres  used which in turn can also help with your strength gains in the gym. Last of all is that it is proven to boast your metabolism, which is the one thing which is needed to burn unwanted body fat. You can therefore see why it's so good and why I do it 

HIIT Workout

10x60m hill efforts, 1 minute rest.

You can cater the workout for yourself, making the effort shorter or the rest longer. Also put things such as burpees in after each effort will really get the heart rate and fat burning up. So why not try this instead of long, low intensity fat burning cardio.

Remember 70% diet, 30% gym

Jack