Q:  Is it a bad thing to work out in the A.M. on an empty stomach? I know it's great for cardio, but wasn't sure about weight training following the cardio. I will admit that it's easiest to just roll out of bed and throw on gym clothes and hit weights and cardio, and I did get great gains from this after a long lay-off, so I wanted to know if there is evidence to support it not being a good idea?

A:  Well, you yourself just said that it gave you great gains, but it's true that it may be because of being in a year lay-off and then coming back. Nearly anything will do the trick at that time. You didn't say if there was a point of diminishing returns at any time after. But to your question... Mostly, a person's ability to lose fat is what ultimately benefits from an empty stomach and low insulin after sleep, whereas weight training requires having some calories in the body. We suggest you do cardio in the A.M. and find another time to do weights. While insulin is low in the A.M. and that benefits fat loss, cortisol is elevated until you eat something. Cortisol is not your friend when wanting to add muscle. Plus, low blood glucose levels are bad for weight training too. But you can compromise. Do your cardio on an empty stomach, and then have an 8oz. glass of milk or a small new potato and a little protein powder. Your stomach won't be full, but you'll get an immediate boost for training. You don't have to have a big breakfast. Have just a tiny bit of carb and some protein. Studies show that protein in the system before you work out will have a large impact on protein synthesis. So get your MRP or your protein bar, or a couple of pieces of toast with peanut butter on them, and you're good to go, guy!