I Did Fasted Cardio Mornings and Weightlifting Evenings for 2 Weeks — The Results Shocked Me

“Fasted cardio helps you lose fat and evening strength training sessions are great for strength training.” You’ve probably heard these mantras if you have been around the fitness scene for some time.

Most people pick one of the two and some even achieve respectable results.

However, as a personal trainer with nearly two decades in the trenches, I had to take this to the next level by combining these two forms of training and checking the results for myself.

In this article, I’ll take you over my two-week fasted morning cardio and evening strength training session experiment and how it impacted my strength and muscle gains, endurance and recovery, and fat loss. Plus, I’ll also share tips on how you can implement a similar challenge into your own routine.

We have a lot to unpack, so sit tight and read on.

Setting the Stage: Preparation For This 2-Week Challenge

All right, it is that time again, when we dive into the nitty-gritty of a training program.

A training program’s results depend on the effectiveness of its programming. I did not want a cookie-cutter training routine, so I designed my own workout regime.

The push, pull, and legs (PPL) routine was my first choice as I was coming from an upper/lower split and a transition to this six-days-a-week routine made the most sense considering my fitness objectives.

Sample Fasted Cardio and PPL Workouts

Since two weeks is a relatively short period, I stuck to the same training routine throughout. I went for my cardio workout first thing in the morning (at around 6 AM) after using the john.

On the other hand, I started my strength training workout at 6 PM every evening.

This is what my exact training routine looked like:

Morning Cardio (Fasted)

Experts suggest that training on an empty stomach can help burn excess glycogen stores by increasing fat oxidation and making your body tap into its fat stores for energy.

I started each workout with a 10-minute brisk walk. Sometimes, I did five minutes of dynamic stretching that included leg swings and torso twists and five minutes of brisk walking. A warm-up routine before a workout gets blood flowing into the target muscles and improves functionality, limiting the risk of injury.

Then, I did 20 minutes of light jogging to boost my VO2 max and work capacity. I aimed to keep my heart rate in the 60 to 70% of maximum range.

There were days when I felt invincible and extended the session by 10 minutes. Irrespective, I completed each workout with five minutes of static stretching to flush out the metabolites from my muscle tissues, improve mobility, and kickstart the recovery process. (1)

Exercise	Sets	Reps
Brisk Walking	1	10 mins
Light Jogging	1	20-30 mins

Evening Weightlifting (Push Day)

The push workouts focus on the chest, triceps, and shoulders. I recommend starting with the lagging muscle group as it allows you to push yourself before fatigue sets in. For instance, begin with shoulder exercises like side lateral raises if your delts have some catching up to do.

Exercise	Sets	Reps	Rest Time
Bench Press	4	8-12	90 sec
Overhead Press	3	10-12	60 sec
Incline Dumbbell Press	3	12-15	60 sec
Triceps Pushdowns	3	12-15	60 sec
Lateral Raises	3	15-20	45 sec

Evening Weightlifting (Pull Day)

Pulling workouts bias the back and biceps. Here, I’d suggest that you always begin with training your back, as the biceps are a relatively small muscle group, and training them before hitting the posterior chain can hamper your performance.

Exercise	Sets	Reps	Rest Time
Pull-ups (or Lat Pulldowns)	4	AMRAP	90 sec
Barbell Rows	3	8-12	60 sec
Seated Cable Rows	3	10-12	60 sec
Bicep Curls	3	12-15	60 sec
Face Pulls	3	15-20	45 sec

Evening Weightlifting (Legs)

Leg workouts are usually the most brutal as they combine demanding exercises like barbell squats, RDLs, lunges, and leg presses. The key here is to perform each exercise with a full range of motion to maximize muscle stimulation and subsequent adaptations.

Exercise	Sets	Reps	Rest Time
Barbell Squats	4	8-12	90 sec
Romanian Deadlifts	3	10-12	60 sec
Leg Press	3	12-15	60 sec
Walking Lunges	3	10-12 (each leg)	60 sec
Standing Calf Raises	3	12-15	60 sec

Week 1: The Initial Shock

The first week of any new fitness regimen hits like a cold shower — this two-week challenge was no different.

I had to wake up at 5 AM so I could start my morning workout at 6 AM. I won’t lie; the first few days were brutal as my body was accustomed to a more leisurely start.

However, as my body adjusted, the morning workout felt almost meditative, and I experienced much better focus throughout the day.

When it came to training, my legs felt heavy during the first three days as I had not run in a very long time.

Since I usually work out in the evenings, getting out of the house for an early morning cardio session took a slight mental toll. I experienced a mid-morning energy dip during the second half of the week.

A slight improvement in the energy levels emerged during the final few days of this phase. However, I had to deal with consistent hunger pangs until breakfast time during the first week.

Strength Training Sessions & Sleep Quality

Lifting weights after cardio in the morning presented its own set of challenges.

Initially, I felt a little weak and struggled to lift the same weights as before. My endurance levels also took a hit. To make matters worse, the additional training load led to significant delayed onset muscle soreness (DOMS).

All this new training stimulus, fatigue, and hunger also affected my sleep quality and quantity.  I also witnessed mood fluctuations due to these initial shocks, leading to increased irritability.

The good thing about this week, however, was that I experienced a slight weight drop. My body shed water weight while trying to adapt to this new routine. It also led to a reduction in bloating and an improvement in my muscle definition.

Remember, exercise is only 33.3% of the equation when it comes to achieving your fitness objectives. You must also be mindful of your nutrition and recovery. Use this total daily energy expenditure (TDEE) calculator to determine your ideal calorie and macronutrient intake.

Plus, sleep for at least eight hours each night to give your muscles enough time to rest and recover from the mayhem.

Week 2: Adaptation and Progress

Now that the initial shock and awe phase was behind me, it was time to step on the gas. Here’s how the final week went:

Energy Levels and Endurance

I channeled progressive overload in the evening weightlifting sessions to ensure consistent progress. It involves gradually increasing the demands placed on your muscles by increasing your training volume and intensity. You can also achieve this by shortening your rest duration between sets, increasing your training frequency, or employing advanced training principles like supersets and dropsets.

Since I was feeling much better after the rest day, I experienced a noticeable uptick in my energy levels, leading to better performance in the morning fasted cardio as well as the evening weightlifting routine.

I also increased the overall volume of my strength training workout to maximize muscle stimulation and growth. Surprisingly, the DOMS this week were negligible compared to the first week, which is a big improvement in just one week.

Body Composition Observations

The new workload increased the calorie deficit, helping speed up my weight loss progress. My muscle definition and separation improved by a noticeable margin. I must add that I was following a 1,000 daily calorie deficit during this time, which led to such quick results.

Training twice a day definitely helped improve my metabolism, making my body more efficient at burning calories and using energy.

My energy levels were stable throughout the day by the end of this challenge, signaling stable blood sugar levels and better digestion. Falling asleep and waking up also felt easier, contributing to an improvement in my mood and mental clarity.

This two-week training program was as psychologically challenging as it was physically demanding.

I’d also add that setting unrealistic goals is one of the fastest ways to lose motivation and give up on your fitness objectives. The American Council on Exercise (ACE) suggests setting SMART goals, meaning they must be specific, measurable, attainable, relevant, and time-bound.

Results of this 2-Week Morning Cardio and Evening Weightlifting Program

Let’s now talk about the results because this is why we put ourselves through all the trouble:

Body Composition

My scale nudged down about two pounds — mostly stubborn belly fat. I’d say that fasted cardio was the main reason behind the weight loss while the evening lifting sessions helped preserve lean muscle tissue.

Although my overall body fat percentage only dipped by maybe one percent, the improvements in the physique aesthetics were noticeable.

Cardiovascular Endurance

Running every day in the morning for two weeks significantly improved my stamina. My resting heart rate dropped a few beats — think 68 to 64 — signaling better efficiency.

Although I did not measure my VO2 max, climbing stairs felt less like a chore, which probably means that there was an improvement in this department.

Fasted cardio improves mitochondria activity, leading to enhanced cardiovascular endurance. (3)

Strength Gains

My bench press climbed 10 pounds, which is a big improvement as it is one of the most stubborn lifts for me. Since two weeks is a relatively short period, I did not witness a significant improvement in my muscle size. However, I am sure that if I stick to this routine for at least eight to 12 weeks, I’ll see the desired results.

Recovery

Initially, training twice daily took a toll on my central nervous system, leading to significant DOMS. However, as my body adapted to this new routine, the soreness diminished and my recovery time between workouts and sets went down considerably.

Remember, each individual is unique and your results can differ from mine, even if you follow the exact same program listed in this article. Individual factors like age, gender, and genetics play a huge role in how your body responds to a training regime.

Use this workout program as a blueprint and scale it according to your current fitness levels.  Furthermore, learn to listen to your body and stop your workout if you experience a weird sensation or something feels unnatural.

Conclusion

This morning fasted cardio and evening strength training routine helped me lose stubborn body fat while increasing my endurance and recovery potential. Training twice a day might not work for everyone, but if you can make time for it, I highly recommend you give this a shot.

Like any other training program, consistency, dedication, and discipline are the most important factors, when it comes to maximizing your fitness potential with this two-week routine.

You don’t necessarily need to jump straight into training twice a day, six days a week. Start with two days a week of morning and evening sessions, then gradually increase your frequency as you get more comfortable.

References:

1. Warren JL, Hunter GR, Gower BA, Bamman MM, Windham ST, Moellering DR, Fisher G. Exercise Effects on Mitochondrial Function and Lipid Metabolism during Energy Balance. Med Sci Sports Exerc. 2020 Apr;52(4):827-834. doi: 10.1249/MSS.0000000000002190. PMID: 31652245; PMCID: PMC7117801.

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