Hi,

I'd like to know what you eat as pre and post WO snack. I have so far had a usual 1 blk, often after my WO which is weight lifting for 3 to 4 days and a two days of just cardio work. Would it be good to have a pre WO snack too?

That depends on when you work-out and your last meal snack..
I have also seen research that supports exercising in a fasted state.
Then post-workout meal.snack.

I usually work out at around 2 p.m. If I had my last snack at around 10, does it mean I am in a fasted state?

Dr Sears books state 1 blk 30 minutes before and 1 block after WO. Many find that after 30 days on Zone their bodies are properly tuned in and do not require snack before and after. It depends on how much you work out.

The Zone parameters require one to eat/snack every 3-4 hours.
So, hormonally, according to the Zone, that would be in a fasted state.

Isn't it true that we burn more fat exercising in a fasting state?? Also, I wonder if this true for both cardio and weights...

With heavy resistance, when you stop exercising, your revved up metabolism continues to burn calories up to 24 hours.
Though cardio is still a valid from of exercise, with cardio, when you stop exercising, the benefits stop.
And as with all activity, it also depends on your level of intensity.
For cardio, at % of max heart rate (220 minus age):
- Healthy: 50%-60% 85% Cal Fat burned
- Fitness: 60%-70% 85% Cal Fat burned (more calories burned than at Healthy level)
- Aerobic: 70%-80% 50% Cal Fat burned
- Anaerobic: 80%-90% 15% Cal Fat burned
- RedLine: 90%-100%
.