Train fasted (intermittent fasting), seriously don’t eat before you train if fat loss is your goal.
Fasted Prior To Training
Yes, Fasting prior to training will incease fat being used for energy to a degree.
As per...
The conclusions really seem to support the narrative that the positive effects of IF are caused by CR.
Calories In, Calories Out
If an individual consume more calories during the day, after a Fasted Workout, it negates fat loss.
Consider green tea as your beverage of choice.
Mild Assistance
Green Tea, Caffeine, Yohimbe, etc may slightly assist.
However, it isn't going to help that much.
Protein is important (aim for 1g/kg or so)
Protein Intake
Protein intake of around 1.4 gram per kilo or more of body weight is optimal.
1 gram per kilo of bodyweight is usually too low for most active individuals.
Do your workout (A&A snatches or LCCJ or the Giant) before your cardio.
Combining Cardio and Strength Training
Research shows that performing Cardio before Strength Training is elicits a better effect.
With that said, it come down to what type of cardio is performed.
AMP-K and Cardio
Cardio activates AMP-K (Activated Protein Kinase)
AMP-K is catabolic. It breaks down fat for energy.
AMP-K also blocks mTOR (Mammalian Target of Rapamycin).
mTOR triggers the anabolic, muscle building effect elicited with Resistance Training.
Thus, performing Cardio after Strength Training dampens or negates the Anabolic Resistance Training Session.
Solution
1) Perform Cardio first, rest about 30 minutes or more and then perform Resistance.
2) Perform Cardio and Resistance Training on Separate Days.
Cardio should be relatively easy (i.e. a pace you can maintain for 45 minutes).
Relatively Easy Cardio
While it burn some calories, it isn't that much.
Secondly, Easy Cardio does not increase Metabolic Rate afterward; as does High Intensity Interval Training.
Fat Burning Effect of HIIT and LISS
...
The total energy cost of the ET (Endurance Training) program was substantially greater than the HIIT program. The researchers calculated that the
ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that
the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., t
he subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short,
the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising. Source:
Forget the Fat-Burn Zone