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“I love old-school gym equipment! Nautilus, Cybex, Hammer Strength, Icarian!” - Joey Swoll

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CARDIO TO BURN THE MOST FAT

I get this question a lot. What kind of cardio should you do to burn the most fat? What equipment is best? Should you do HIIT or steady state? What tempo? What speed? What incline?

I know why we're asking these questions. If you're going to do cardio, you want to make sure it's worth it! But the truth is there is no perfect answer.

See, I've had clients with bad knees who think they need to do the Stair Master for fat loss despite the throbbing pain they feel for the rest of the day. Or clients who enjoy biking but instead confine themselves to a 45-minute uphill treadmill walk. While both end up doing cardio that will burn calories, they will only do it for a short time. Whether it hurts or they don't enjoy it, these clients are setting themselves up for failure.

The best cardio is one you can do multiple times per week in the long term. Choose a modality that you enjoy and can push yourself on. Try to push yourself to increase a little each session, whether it be going faster on the stair master, having a higher incline on the treadmill, having a greater resistance on the rower, etc. 

Like your diet and weight lifting, you need to find something you can realistically do long-term. No one gets shredded from choosing the perfect cardio routine a few times a month; the results come from pushing themselves consistently over weeks and months.

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WHAT SHOULD I EAT BEFORE I LIFT?

Maybe you wake up at 5 AM every day to hit the gym. Perhaps you can go after work? Lunchtime? Right before bed? Everyone has a different schedule and, thus, a different gym time. However, we all generally have a set meal schedule. So, that begs the question: What, if anything, should you eat before you lift?

Well, it depends on your goals, tolerance, and when you are working out.

If you want to build serious muscle, you'll need higher-calorie options. Choose foods you enjoy that can help you reach your calorie surplus without leaving you feeling overly stuffed in the gym. If you want to shred up, choose lower-calorie options that can leave you feeling full and energized without exceeding your calorie budget.

As for what and when to eat comes down to choosing a snack or a full meal.

If you are a very early morning gym-goer, you might need more time to eat a full breakfast. Similarly, if you have to go straight from work to the gym, you don't have time to get a full meal in. For these situations, I recommend having a snack 30 minutes before you lift.

A moderate-protein snack would be something high in carbs. You can choose Greek yogurt with fruit, a protein bar, rice cakes, or a ready-to-drink protein shake. Choose something that fits your taste preferences and can be prepared quickly.

If you go to the gym late at night, mid-morning, or early afternoon, I recommend getting a full meal in. Choose something high in protein and carbs to optimize your workout and help you build solid, dense muscle. Depending on your tolerance, you should have this 60-120 minutes before you lift.

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Remember persistence beats talent every time. Show up every day and you will DO BETTR!

BOOM 👊 - Joey Swoll