HOW TO BURN BROWN FAT
If weight loss is your main fitness
goal, cardiovascular training is essential to accomplish your fitness 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 (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 session is tough, it’s
not easy, but the results & benefits are more than worth it. You can
literally burn more fat with less time doing HIIT cardio, that means you will
have more time to accomplish your "to do list" for the 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 do HIIT on any cardio machine of choice or incorporate
during your outdoors training.
HOW OFTEN?
To accomplish your fat loss goals sooner
you need to incorporate HIIT into your fitness routine 4 to 5 days a
week. What is interval training? Short energy bursts incorporated
throughout a cardio routine, typically done every 4 to 5 minutes with moderate
intensity between high intensity durations, which should last for 30 to 60
seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 6
times.
Basically a HIIT workout consists of a few
minutes of warm up, followed by 6 to 10 periods of high intensity exercise
lasting for 30 to 60 seconds, separated by medium intensity, and ending with a
period of a few minutes 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, within time your
endurance and strength will increase.
The goal is to hit a high intensity level
at least 6 times during your workout, and to have the entire HIIT session last
at least 20 to 30 minutes followed by a 5 to 10 minute cool down starting with
medium intensity ending with light intensity. The entire exercise time period
should last about 35 to 45 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 intervals
for 20 to 30 minutes a day is that your metabolism will be in high gear hours
after exercise, you’ll have a rush of feel good hormones (serotonin, human
growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during
and after exercise.
BURN DEEP BROWN FAT
Doing HIIT burns deep brown 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.
Believe in YOU! Set attainable goals. Stay
laser-focus on your dream body until achieved! You can attain
your goals by honoring and loving you unconditionally.
Happy Training!
Carol Whitaker
Lifestyle Fitness Coach
http://CarolWhitaker.com
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