🔥🏃♀️🥩 If you’re working out hard but not losing weight, this might be why. In this clip, Gary Brecka explains why fasted, high-intensity cardio can actually work against fat loss by forcing the body to burn lean muscle instead of fat.
When you train without fuel, glycogen runs out quickly. Because fat takes hours to convert into usable energy, the body may turn to muscle tissue instead. The result? You work harder, recover poorly, and see little to no progress on the scale.
Gary breaks down the 30-30-30 method: 🥩 30 grams of protein within 30 minutes of waking ⏱️ 30 minutes of steady-state cardio ❤️ Keep heart rate under ~135 bpm
This approach helps preserve muscle, support metabolism, and promote sustainable fat loss—especially for people stuck despite consistent workouts.
Key topics covered: 🔥 Fat loss vs muscle loss 🏃 Fasted cardio explained 🥩 Protein timing & satiety ❤️ Heart rate zones for fat burning ⚡ Metabolic efficiency 📉 Why weight loss stalls
