Choosing to perform cardio in a fasted state or after eating does not influence total fat loss as long as a caloric deficit is maintained over the day or week; therefore, one should choose based on personal preference.

noli's read

This recommendation is perfectly aligned with the current scientific consensus. A major meta-analysis by Hackett and Hagstrom (2017) as well as a randomized clinical trial (RCT) by Schoenfeld et al. (2014) confirm that, at equivalent caloric intake, training while fasted or after eating produces identical fat loss in the long term. Admittedly, another meta-analysis by Vieira et al. (2016) confirms that performing cardio while fasted temporarily increases fat utilization during exercise. However, the metabolism balances out over the course of the day and compensates by burning less fat at rest, canceling out any advantage regarding overall body composition. Finally, the creator's reservation regarding high intensity is very accurate, as these efforts require readily available carbohydrates to maintain performance. It is therefore a scientifically irreproachable piece of advice that prioritizes individual comfort.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016