In this article I'm going to share the best cardio for fat loss
by giving you 3 secrets that have allowed me and many of my students to
lose ugly body fat at lightning speed.
Before we dive into the
meat of this article, let's talk for a quick second about what MOST
people do, and why it is ineffective, because understanding other
people's failures sets you up for success (as bad as that sounds!)
You walk into a gym and you see a line of people slaving away on the treadmills, stationary bikes, stair climbers, rowing machines and the list goes on.
In my case, I walk in and I see the same people that I saw the year before...
Only their bodies haven't changed, at least not for the better. There are many factors that contribute to the reason but I want to talk about a few.
Number 1 is the metabolic effect of training. With traditional steady state cardio for 30-60 minutes, you burn a certain amount of calories and there is very little EPOC (excess post-exercise oxygen consumption). Without getting all technical on you, just understand that with this type of cardio, your metabolic rate doesn't stay elevated for very long AFTER your workout is done.
Number 2 is Adaption. You see our bodies are pretty clever and very good at adapting to new stimuli. It does not take long for your body to get used to the same old workout and plateau, causing the results to come to a screeching stop.
Number 3 is a strange one. You see steady state cardio predominately burns fat for energy after your glycogen sources are depleted. Sounds good right? However as your body ADAPTS, It begins holding on to your fat cells because it thinks you NEED it for when you exercise. How ironic.
OK, let's talk about the best cardio for fat loss and my 3 secrets to blow-torching fat deposits.
Secret 1: Work on HIIT (high intensity interval training) on a stationary bike. Using a bike reduces the strain on your joints and you still get the fat burning effect of intervals. Here's how it works, you can do something like 30-60 seconds of very high intensity pedaling. That is 1 interval, and then you follow it with a rest period of just pedaling slowly at minimal resistance.
Secret 2: Once a week try to get outdoors and do some hill running or stair climbing. Again, use an interval approach. For example, run up the hill as fast as you can, then walk down to where you started and repeat. This is a real fat burner and will trigger hormones that have amazing fat loss, health and anti-aging benefits.
Secret 3: I know I talked about why traditional slow paced cardio is not the most effective cardio; however there is 1 strategy I still use to this day on occasion: Early morning, empty stomach cardio. Many people believe it is dangerous and that it can cause you to lose muscle etc.
Here's my twist on it, consume a whey protein and/or glutamine supplement beforehand. This will ensure you don't lose muscle tissue. 30-45 minutes of cardio on an empty stomach has been shown to be burn up to 3 times the fat as if you did it at a 'normal' time. Use it.
You walk into a gym and you see a line of people slaving away on the treadmills, stationary bikes, stair climbers, rowing machines and the list goes on.
In my case, I walk in and I see the same people that I saw the year before...
Only their bodies haven't changed, at least not for the better. There are many factors that contribute to the reason but I want to talk about a few.
Number 1 is the metabolic effect of training. With traditional steady state cardio for 30-60 minutes, you burn a certain amount of calories and there is very little EPOC (excess post-exercise oxygen consumption). Without getting all technical on you, just understand that with this type of cardio, your metabolic rate doesn't stay elevated for very long AFTER your workout is done.
Number 2 is Adaption. You see our bodies are pretty clever and very good at adapting to new stimuli. It does not take long for your body to get used to the same old workout and plateau, causing the results to come to a screeching stop.
Number 3 is a strange one. You see steady state cardio predominately burns fat for energy after your glycogen sources are depleted. Sounds good right? However as your body ADAPTS, It begins holding on to your fat cells because it thinks you NEED it for when you exercise. How ironic.
OK, let's talk about the best cardio for fat loss and my 3 secrets to blow-torching fat deposits.
Secret 1: Work on HIIT (high intensity interval training) on a stationary bike. Using a bike reduces the strain on your joints and you still get the fat burning effect of intervals. Here's how it works, you can do something like 30-60 seconds of very high intensity pedaling. That is 1 interval, and then you follow it with a rest period of just pedaling slowly at minimal resistance.
Secret 2: Once a week try to get outdoors and do some hill running or stair climbing. Again, use an interval approach. For example, run up the hill as fast as you can, then walk down to where you started and repeat. This is a real fat burner and will trigger hormones that have amazing fat loss, health and anti-aging benefits.
Secret 3: I know I talked about why traditional slow paced cardio is not the most effective cardio; however there is 1 strategy I still use to this day on occasion: Early morning, empty stomach cardio. Many people believe it is dangerous and that it can cause you to lose muscle etc.
Here's my twist on it, consume a whey protein and/or glutamine supplement beforehand. This will ensure you don't lose muscle tissue. 30-45 minutes of cardio on an empty stomach has been shown to be burn up to 3 times the fat as if you did it at a 'normal' time. Use it.
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