Q: I’ve heard that it’s better to employ a lower intensity cardio in morning sessions because high intensity cardio requires more actual protein (muscle) for energy since it’s converted faster? Is this true?

A: I don’t know if I understand your question, but low intensity cardio is usually always preferable to high intensity cardio for fat burning, provided the duration is longer. That’s why walking for 45 minutes is better than doing a stepper hard and fast for 20 minutes-it burns more actual body fat. Now since a bodybuilder is better trained, as human specimens go, and can’t get away with ‘bare minimum’ work any longer, they need to employ a bit more intensity. But the truth is, the methodology is the same.

Low intensity, long duration work keeps your body in the fat burning zone and doesn’t call upon muscle for energy during the workouts. Almost strictly fat is called upon and that’s what you want. That’s why running isn’t a good choice for bodybuilders who intend to compete because it’s too intense and uses too much muscle for fuel. The only thing I can think of that pertains specifically to morning cardio sessions is the fact that more fat is mobilized on an empty stomach after 8 hours of fasting (during sleep) than would be mobilized at 4pm after insulin levels and blood sugar levels are elevated.

So, your potential to burn the maximum amount of fat is greater at this time than at any other. But low intensity should always apply in all cardio sessions unless you’re trying to strengthen your heart (a good idea from time to time), which necessitates more intense work with higher average heart rate readings throughout the session. Try to keep your heart rate at about 60% to 70% of your max and you’ll be “in the zone”.