Cardio, The Key to Effective Fat Loss
Now it is quite clear that there are many pills and supplemetns on the market that claim to be the miracle drug that make you loose body fat. The fact of the matter there is no subsitute for cardio and a propper diet. However, diet wich I will address in the future on this site, will not do it alone. I don't care how clean you eat you still need a stimulus on your body that will trigger fat loss.
Many bodybuilders, fitness models, athletes and people who exercise regulary all despise cardio and quite frankly, I don't blame them but sometimes in life you have to shut your mouth and just do it. This is one of those times, if you want to be great and have a chance to be possibly labeled "the best" the dealing with grind of carido is a definute must. That sacrifice if made correctly with 110% of your best effort will pay huge dividends come competition, photo shoot or beach time.
A huge factor in getting the optimum as far as cardio is concerned relative to fat loss is timing. Cardio is best to be done upon awakening first thing in the morning. So my suggestion is that if you really are dedicated, you'll cut down on partying, staying out until the break of dawn and you will rise earler and go to the gym and hit that treadmill, eliptical, stepper, or stationary bike. Make sure you do it on an empty stomach because insulin will block lypolysis (the burning of fat) in the body and performing cardio on an empty stomach upon waking up means your body will have no choice but to use the stored fat and carbohydrates as fuel rather than what you have currently eaten. So you won't be constantly at the same point as far as calories in vs. calories burned. Ideally you'd want to take in less calories and burn more to loss fat, wich is known as a negative caloric balance.
Another thing that is crucial is cardio must be done for 30-60 min at 65% of your maximum heart rate for the exercise to have any positive effect towards fat burning. You can calculate that percentage by subtracting your age from 220 and that will give you your max heart rate. Once you have that you need to multiply it by .65 to get your heart rate at 65% of its maximum. Interval training is also effective where you combine short bursts of high intensity such as for example 10-20 second full sprint segments followed by 3-4 minute jog, then a 1 minute walk then repeat the process 5 or 6 times. This will get your heart rate working at about 75-85% and that would mean more caloires burned and ultimately more fat burned in the long term because the total overall calories burned are more.
If you want to be in the best shape and body condition, carido is critical and there is absolutely no way around it. There is no pill or fad diet alone that will magically bring you from 12% bodyfat down to 4% without a little blodd, sweat, tears, and pain. It is your choice. Whether you choose to work at a 65% HR for 60 minutes or 75-85% for 35 minutes the choise is yours but actually having the drive to do it is a question of your will. Are you willing?
Many bodybuilders, fitness models, athletes and people who exercise regulary all despise cardio and quite frankly, I don't blame them but sometimes in life you have to shut your mouth and just do it. This is one of those times, if you want to be great and have a chance to be possibly labeled "the best" the dealing with grind of carido is a definute must. That sacrifice if made correctly with 110% of your best effort will pay huge dividends come competition, photo shoot or beach time.
A huge factor in getting the optimum as far as cardio is concerned relative to fat loss is timing. Cardio is best to be done upon awakening first thing in the morning. So my suggestion is that if you really are dedicated, you'll cut down on partying, staying out until the break of dawn and you will rise earler and go to the gym and hit that treadmill, eliptical, stepper, or stationary bike. Make sure you do it on an empty stomach because insulin will block lypolysis (the burning of fat) in the body and performing cardio on an empty stomach upon waking up means your body will have no choice but to use the stored fat and carbohydrates as fuel rather than what you have currently eaten. So you won't be constantly at the same point as far as calories in vs. calories burned. Ideally you'd want to take in less calories and burn more to loss fat, wich is known as a negative caloric balance.
Another thing that is crucial is cardio must be done for 30-60 min at 65% of your maximum heart rate for the exercise to have any positive effect towards fat burning. You can calculate that percentage by subtracting your age from 220 and that will give you your max heart rate. Once you have that you need to multiply it by .65 to get your heart rate at 65% of its maximum. Interval training is also effective where you combine short bursts of high intensity such as for example 10-20 second full sprint segments followed by 3-4 minute jog, then a 1 minute walk then repeat the process 5 or 6 times. This will get your heart rate working at about 75-85% and that would mean more caloires burned and ultimately more fat burned in the long term because the total overall calories burned are more.
If you want to be in the best shape and body condition, carido is critical and there is absolutely no way around it. There is no pill or fad diet alone that will magically bring you from 12% bodyfat down to 4% without a little blodd, sweat, tears, and pain. It is your choice. Whether you choose to work at a 65% HR for 60 minutes or 75-85% for 35 minutes the choise is yours but actually having the drive to do it is a question of your will. Are you willing?
posted by Franco at
6:26 AM
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