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If weight loss is your main fitness goal then you've come to the right place. Fat is a stored energy to be used to fuel the body.  Cardiovascular training is essential to accomplish your fitness and weight loss dreams.  

Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood and liver (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.


The best fat burning cardio method is high intensity interval training (HIIT).  A HIIT is just that--high intensity. A HIIT is tough, it’s not easy, but the results & benefits are highly rewarding. 

You can literally burn more fat with less time doing HIIT cardio over aerobic exercise, that means you will have more time to tackle your day by incorporation interval training into your fitness program.

There are two methods of HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting 60 - 90 seconds. Intervals are a high intensity using large muscle groups in the body. Sprints are an excellent way to do interval training to burn fat at optimal levels; you can also do HIIT on any cardio machine of choice or incorporate it during your outdoors training such as jogging or biking.


To accomplish your fat loss goals sooner you need to incorporate HIIT into your fitness routine at least 3 to 5 days a week.  What is interval training?  Short energy bursts incorporated throughout a cardio routine, typically doing each burst approximately every 5 minutes with moderate intensity between high intensity duration which should last for 30 to 60 seconds, followed by a moderate intensity for 4 minutes, repeating 5 to 6 times.

Basically a HIIT workout consists of a few minutes of warm up, followed periods of high intensity spurts and ending with a few minutes of cool down. The high intensity spurts should be done at near maximum intensity by giving it your all. The medium exercise should be about 50% intensity. The number of repetitions and length of each high point repetitions depends on you, do what you can and don't push your body too fast too hard, take needed time to increase your endurance and strength.

The goal is have the entire HIIT session last at least 20 minutes followed by a 5 to 10 minute cool down ending with light intensity to bring your heart rate back down. The entire exercise time period should last about 30 to 40 minutes which includes warm up and cool down. 

HIIT is an excellent way to maximize your workouts when limited on time. You will see results much sooner by making HIIT a part of your regular workout regimen.


The beautiful thing about doing HIIT regularly will put your metabolism into high gear hours after exercise.  You will have a rush of feel good hormones (serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during and after exercise.  By incorporating HIIT into your exercise routine you will keep your metabolism turbo-charged and burning optimally. 


Doing HIIT burns more fat for energy during your hard workouts by using your intramuscular reserves (deep fat stores) which uses the glycogen stores in the muscles and bloodstream for energy. 

Within 45 minutes after training have a nutritious protein shake (25 to 30 g of protein) and a carb (fruit is an excellent choice) for optimal recovery directly after your tough workout to replenish much needed energy stores to the muscles.  Drink plenty of water (with Liv Sxinney) before, during and after training.

As always proper nutrition is vital to reach success, eat a small balanced meal 5 to 6 times a day consisting of 3 main meals with snacks in between. In addition to believing in YOUR ability to succeed.  Set attainable goals and a game plan to achieve your goals, and stay laser-focus on your dream body until achieved! 

Happy Training!

 Carol Whitaker

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