Hard Science Fitness & Conditioning

The most BS phrase…!

“You’ll work it off later”

Your training and nutrition should not be a zero sum game to erase consistently poor nutritional habits

Most people overestimate calories burned and underestimate calories consumed

So the philosophy, “Don’t worry…you’ll work it off later” can wipe-out an entire workout

Nutrition and exercise are not opposing forces.

They are supposed to work together.

And NOT cancel each other out.

EAT WELL, TRAIN HARD, and MAKE EVERY EFFORT COUNT!

Fasted cardio is one of the most debated topics in fitness.

And technically…
both sides are partially right.

Yes — fasted training can increase fat utilization DURING exercise.

But overall fat loss?

That still comes down largely to:
• calorie balance
• protein intake
• training quality
• recovery
• consistency

The best protocol is the one you can sustain.

LITERATURE
1) The effects of acute bouts of exercise in fasted vs. fed states on glucose and lipid metabolism in healthy adults: A systematic review and meta-analysis of randomized clinical trials
https://pubmed.ncbi.nlm.nih.gov/39921164/
#
2) Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/27609363/