When Should I Do Cardio When Cutting

When it comes to cutting — the phase where individuals focus on losing body fat while maintaining lean muscle mass — many questions arise. One of the most common concerns is: When should I do cardio while cutting?

Cardiovascular exercise, or cardio, plays a vital role in fat loss, and when combined with the right diet and strength training program, it can help you reach your fitness goals faster. However, timing your cardio sessions correctly can make all the difference in optimizing fat loss and preserving muscle mass.

This blog delves into the science behind cardio during the cutting phase, explores different approaches, and helps you figure out the best time for your cardio to maximize results.

What is Cutting?

Before we discuss when to do cardio during cutting, let's first define what cutting is. Cutting is the phase of a fitness program where individuals aim to reduce their body fat percentage while preserving as much muscle mass as possible. It's typically part of a broader training program, usually preceded by a bulking phase where the goal is muscle gain. Cutting involves a calorie deficit — burning more calories than you consume — while maintaining a high protein intake to protect muscle mass.

Benefits of Cardio During Cutting

Cardio offers numerous benefits when you're in a calorie deficit. Here are the most notable advantages:

• Fat Loss: The primary benefit of cardio during cutting is enhanced fat loss. Increased energy expenditure helps you maintain a calorie deficit and burn more fat.
  
  
• Improved Cardiovascular Health: Cardio strengthens the heart and lungs, improving overall health, endurance, and fitness levels.
  
  
• Enhanced Metabolism: Regular cardio can help increase metabolic rate, which helps burn more calories throughout the day.
  
  
• Appetite Regulation: Cardio can help control appetite and curb cravings, which is important during a cutting phase when you're operating on a calorie deficit.
  
  

However, too much cardio or poor timing can have negative consequences. So, let’s dive into the science behind when to schedule your cardio for optimal fat loss and muscle retention.

When Should You Do Cardio During Cutting? A Look at the Best Times

There are several schools of thought on the best time to do cardio when cutting. The timing depends on factors such as your workout schedule, nutrition, and how your body responds to exercise. Below, we’ll examine the most common approaches.

1. Cardio in the Morning (Fast-Cardio)

Many bodybuilders and fitness enthusiasts swear by doing cardio in the morning on an empty stomach, often referred to as "fasted cardio." The theory behind this approach is that, after an overnight fast, glycogen stores are low, and the body is more likely to burn fat for fuel instead of carbohydrates. This method can maximize fat loss.

Pros:

• Maximized Fat Burning: In a fasted state, your body uses fat as its primary fuel source, potentially increasing fat oxidation.
  
  
• Increased Energy Levels Throughout the Day: Morning cardio can increase your energy levels for the rest of the day, providing an overall sense of alertness and well-being.
  
  
• Better Adherence: For many, doing cardio first thing in the morning is a habit that enhances overall discipline in their fitness routine.
  
  

Cons:

• Potential Muscle Loss: One risk associated with fasted cardio is that it can lead to muscle breakdown, especially if your body runs out of fat to burn and starts utilizing muscle tissue for energy.
  
  
• Lower Performance: Some people may experience fatigue or poor performance during fasted cardio, especially if they do high-intensity training.
  
  

2. Cardio After Strength Training (Post-Workout Cardio)

Another approach is to perform cardio after your strength training session. This approach has gained popularity because strength training ensures that your muscles are sufficiently taxed and, by doing cardio afterward, you avoid burning muscle for energy.

Pros:

• Preserves Muscle Mass: Doing cardio after your weight training ensures that you prioritize muscle-building exercises, which helps prevent muscle loss.
  
  
• Fat Burning Benefits: After strength training, glycogen stores are partially depleted, which means your body will likely turn to fat as an energy source during the cardio session.
  
  
• Improved Performance: Since you perform cardio after strength training, your body can focus on the primary workout without depleting energy beforehand.
  
  

Cons:

• Fatigue: Some people may feel fatigued after lifting weights, which could impact the intensity or duration of their cardio session.
  
  
• Longer Workouts: Adding cardio after your strength training could extend your workout time, which may be inconvenient for those with busy schedules.
  
  

3. Cardio Before Strength Training

For those who prefer to do cardio before weight training, this approach ensures that you complete your cardiovascular work while you're fresh and not fatigued from lifting. This method is most effective when the goal is to improve cardiovascular endurance and overall fitness.

Pros:

• Increased Aerobic Fitness: This approach enhances cardiovascular health and endurance by prioritizing cardio before strength training.
  
  
• More Calories Burned: Doing cardio first helps you burn more calories early on, potentially creating a larger calorie deficit.
  
  

Cons:

• Reduced Strength Performance: Cardio can deplete your energy stores, which may reduce the amount of strength you can exert during your weight training session. This could lead to suboptimal performance during strength exercises.
  
  
• Potential Muscle Loss: If you’re in a calorie deficit and do a significant amount of cardio before weight training, there’s a risk that your body might burn muscle for energy, especially if you're not consuming adequate protein or calories.
  
  

4. Cardio Throughout the Day (Low-Intensity Steady-State Cardio)

Instead of focusing on the timing of a single cardio session, you could spread out your cardio throughout the day. This is commonly referred to as Low-Intensity Steady-State (LISS) cardio, and it involves performing moderate cardio, like walking or cycling, at a steady pace over an extended period.

Pros:

• Low Impact on Muscle Mass: LISS is less likely to interfere with muscle mass because it’s low intensity and doesn’t deplete glycogen stores quickly.
  
  
• Sustained Fat Burning: By performing cardio throughout the day, you can keep your body in a fat-burning state for a longer period.
  
  
• Flexible Scheduling: LISS can be done at various times throughout the day, fitting well into busy schedules.
  
  

Cons:

• Less Intense Fat Loss: While effective for burning calories, LISS is slower than high-intensity cardio methods. It may take longer to see significant fat loss.
  
  

5. Cardio at Night (Before Bed)

Doing cardio at night is another option for those looking to fit their sessions into a later part of the day. While it may seem counterintuitive, some people find success with evening workouts, especially if they prefer not to exercise in the morning or during work hours.

Pros:

• Increased Relaxation: For some, doing cardio before bed helps relax the mind and body, promoting better sleep.
  
  
• Flexibility in Scheduling: Cardio at night works well for those who have busy mornings or need time to recover after work.
  
  

Cons:

• Can Interfere with Sleep: High-intensity cardio late at night could interfere with your ability to fall asleep, as it raises adrenaline levels.
  
  

Conclusion: When is the Best Time for Cardio While Cutting?

Ultimately, the best time for cardio during a cutting phase depends on your goals, body type, and lifestyle. However, based on research and expert opinions, doing cardio after weight training tends to be the most effective method for maximizing fat loss while preserving muscle mass. This allows you to prioritize strength training, which is crucial for muscle retention during a calorie deficit, and still enjoy the fat-burning benefits of cardio.

If you prefer fasted cardio in the morning or low-intensity cardio throughout the day, those options can also be effective, but they should be tailored to your personal needs and recovery capacity.

Remember that consistency, a balanced diet, and a combination of strength training and cardio are the most important factors when cutting. Regardless of when you choose to do cardio, maintaining a calorie deficit and ensuring adequate protein intake will always be the keys to success in fat loss and muscle retention.