I have recently learned that in order to burn fat as a fuel, your body requires carbohydrate. Up until this point I had been doing cardio training first thing in the morning on an empty stomach, as I had read that this is optimum for fat burning. However, now I have a small carbohydrate snack before I train in order to prevent my body using lean muscle tissue as a fuel. Today I have again read in another book that training on an empty stomach first thing in the morning burns the most fat. I am a little confused over the best thing to do! I train with weights twice a week and do cardio three times per week. I do want to maintain my lean muscle, but am looking to reduce my body fat.

As you are already aware, there is debate about strategies for maximal fat burning. This being the case, it's not surprising at all that you are confused.

Let's start by saying that as long as you are exercising, you are doing a great service for your health no matter the time of day. Whether or not you want to work out first thing in the morning or later in the day is usually determined by what fits best into your daily schedule and how you feel at that time.

To help clear up the confusion, it is possible to accomplish your goals of losing fat while maintaining lean muscle. Yes, exercising on an empty stomach allows for maximal fat burning, but it also causes maximal muscle loss. Since you are looking to preserve your muscle mass, you may want to consider the following suggestions that may benefit your early morning workout:

• Drink two eight-ounce glasses of water upon waking to hydrate your body. This is important because when you first wake, you are dehydrated as a result of your night's sleep — you can lose water through sweating, and also from nocturnal urination (if this applies to you); and, for however long you've slept, you haven't had anything to drink.

• Wake up a little earlier than you normally would so that you can have a chance to eat a bit of food before you exercise. Then allow at least one-half hour to forty-five minutes to pass before you begin your workout. Think about eating a light, 200 - 300 calorie meal containing some carbohydrates and protein. Examples of such a breakfast are egg whites, cottage cheese, yogurt, or a protein shake. The body not only requires carbohydrates to utilize fat, but also by eating, your body will use less protein from your muscles. The body requires a protein source approximately every eight hours (this exact amount of time differs from person to person depending on one's weight and athletic pursuits) or else it begins to use its own lean muscle mass. By not eating after a night's sleep, you are unknowingly aiding this process, and thereby losing the lean muscle that you have already worked hard to build up.

• When eating before your early morning workout, you may want to try food in a liquid form, such as a protein shake or blending cottage cheese and yogurt together. By doing so, you can further eliminate or reduce the risk of stomach cramps, especially if you are going to run or do a similarly vigorous activity.
  
   
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