When Should I Do Cardio When Cutting?

Cutting is a phase in fitness where the main goal is to reduce body fat while preserving muscle mass. Cardio plays a vital role in this process, as it helps burn calories and increases the calorie deficit, a requirement for fat loss. However, the timing and type of cardio you choose can significantly impact your results. Let’s dive into when to do cardio during a cutting phase to maximize your efforts.

What Is Cutting?

Cutting is a dieting phase focused on losing fat while maintaining muscle. This process typically involves creating a calorie deficit by consuming fewer calories than your body needs and incorporating exercise, including strength training and cardio.

The Role of Cardio in Cutting

Cardio is essential during cutting because it:

• Burns additional calories.
• Improves cardiovascular health.
• Helps maintain a higher calorie intake while still being in a deficit.
• Reduces body fat efficiently.

Best Times to Do Cardio When Cutting

1. Morning Cardio

Doing cardio in the morning on an empty stomach, known as fasted cardio, is popular among fitness enthusiasts. This approach may help burn more fat because glycogen levels are low after an overnight fast.

Benefits:

• May target fat stores directly.
• Boosts metabolism for the day.
• Improves focus and energy levels.

Considerations:

• Fasted cardio might not be suitable for everyone, especially those who feel dizzy or weak without eating first.

2. Post-Workout Cardio

Performing cardio after your weightlifting session can be beneficial because strength training depletes glycogen stores, potentially allowing the body to burn more fat during cardio.

Benefits:

• Prioritizes muscle preservation.
• Allows you to focus energy on lifting.

Considerations:

• Requires a longer gym session.

3. Separate Sessions

If you have the flexibility, splitting cardio and strength training into two separate sessions (e.g., morning and evening) can be optimal.

Benefits:

• Maximizes performance in both sessions.
• Reduces fatigue.

Considerations:

• Time-consuming.
• May not be practical for everyone.

4. On Rest Days

Light cardio on rest days, such as walking or cycling, can help maintain a calorie deficit without overtraining.

Benefits:

• Keeps you active.
• Aids in recovery.

Considerations:

• Avoid intense cardio to prevent interference with muscle recovery.

Types of Cardio to Consider

1. Low-Intensity Steady State (LISS)

LISS involves activities like walking, cycling, or swimming at a moderate pace.

Benefits:

• Easier to recover from.
• Suitable for preserving muscle mass.

2. High-Intensity Interval Training (HIIT)

HIIT alternates between short bursts of intense activity and rest.

Benefits:

• Burns more calories in less time.
• Increases metabolic rate post-workout.

Considerations:

• Can be taxing on recovery if done excessively.

Sample Weekly Schedule

Day	Cardio Type	Timing	Intensity
Monday	LISS	Morning	Low
Tuesday	HIIT	Post-Workout	High
Wednesday	Rest or LISS	Rest Day	Low
Thursday	LISS	Separate Session	Moderate
Friday	HIIT	Post-Workout	High
Saturday	LISS	Morning	Low
Sunday	Rest or Active Recovery	Rest Day	Low

Tips for Effective Cardio During Cutting

1. Prioritize Nutrition: Ensure you’re consuming enough protein to preserve muscle mass.
2. Don’t Overdo Cardio: Excessive cardio can lead to muscle loss and fatigue.
3. Stay Consistent: Regularity is key to seeing results.
4. Monitor Progress: Track your weight, body fat percentage, and energy levels.

Conclusion

The best time to do cardio when cutting depends on your lifestyle, preferences, and fitness goals. Whether it’s fasted cardio in the morning, post-workout cardio, or light sessions on rest days, consistency and balance are key. Combine cardio with strength training and a solid nutrition plan to achieve optimal fat loss while preserving muscle mass.

Powerplant Body

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