BEST FAT BURNING EXERCISE
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.
HIGH
INTENSITY INTERVAL TRAINING
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.
HOW
OFTEN?
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.
TURBO-CHARGE
YOUR METABOLISM
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.
BURN
DEEP FAT
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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