Dear Ryan,

Ryan Rollison

I have been trying to lose weight and I hear and read many different opinions on how and when to do my cardio. I know someone who went to you and lost quite a bit of weight. I would like your opinion on it please and thank you.



Dear MM,

I will start by saying everyone is different and may require different practices.  I am a die-hard believer in sprints and fasted cardio above all other types of sustained cardio. I realize not everyone can sprint. Fasted cardio, the practice of performing cardiovascular exercise on an empty stomach, usually after an overnight fast, is often used for its potential benefits in fat loss. I will list a few benefits of fasted cardio for you to see.

1. **Enhanced Fat Burning**: When you exercise in a fasted state, your body’s insulin levels are low, which facilitates the mobilization of fatty acids from adipose tissue. As glycogen stores are depleted, the body turns to fat as its primary fuel source, potentially leading to increased fat oxidation compared to exercising in a fed state.

2. **Improved Insulin Sensitivity**: Regular fasted cardio can enhance insulin sensitivity. This means your muscles become more efficient at absorbing glucose for energy, which is beneficial for overall metabolic health and can reduce the risk of type 2 diabetes.

3. **Growth Hormone Release**: Fasted exercise can stimulate the release of growth hormone, which plays a crucial role in muscle preservation and fat metabolism. Elevated growth hormone levels can aid in fat loss and muscle maintenance.

4. **Convenience and Habit Formation**: For many people, fasted cardio can be easily integrated into their morning routine, making it more likely they will stick with it. This consistency is key to achieving long-term fitness goals.

5. **Increased Mitochondrial Efficiency**: Exercising in a fasted state can improve the efficiency and number of mitochondria in your cells. This enhances your body’s ability to produce energy, which can improve endurance and overall performance.

6. **Mental Benefits**: Some people report feeling more alert and focused when they exercise first thing in the morning before eating. This mental clarity can carry over into other areas of life, enhancing productivity and mood.

However, I am no doctor and If you have any health issues you should check with your PCP first. Anyone who has read my articles knows I advocate for weight training to burn body fat more consistently than cardio. A balanced approach is best but if I had to choose one over the other for fat loss it would be weights. There are many studies supporting my statement. Please do your research and find the approach that best fits you.

Unleash Your Hero!



Ryan Rollison

Dream Bodies