Most people perform inefficient cardio workout routines. It is no
wonder that so many experts have said recently that cardio is NOT an
effective way to lose body fat. It isn't that cardio is a bad way to
lose body fat, it is simply that people are doing it in a strategic
manner. If you want to get to low single digit body fat percentages,
then this cardio workout routine will do the trick.
1) Don't Touch any Calories 4-5 Hours Leading Up to Your Cardio Workout
You
can eat a little or a light meal before cardio if you have a lot of
weight to lose. If you are trying to get below 8% body fat, then you
don't have that luxury! You have to force your body to burn fat once you
begin to creep to a lower body fat percentage. One way to force your
body to burn off fat for fuel is to have every little bit of "food
energy" out of your system. Don't worry about muscle loss. Your body
will produce a large spike in HGH when training in a fasted state. This
will spare muscle while burning even more body fat after the workout.
2) Do Intense Interval Training for 10-15 Minutes
When you begin your cardio workout make sure you first begin by performing intense intervals. What this does is trigger HGH release and more importantly it releases fatty acids into the bloodstream. Intense intervals are much better at releasing fat from your fat cells, then slower steady cardio. Slower cardio is better at using these fatty acids for energy, which is why you will want to do this next.
3) Next Perform Steady State Cardio for 20-30 Minutes
After doing intervals on a piece of cardio equipment, hop on a treadmill (or elliptical) and go at a fast walking pace for 20-30 minutes. This should be a little faster than a typical walk, but not too hard either. To be honest, you can do this for longer than 30 minutes if you have the time. Since you are in a fasted state and free fatty acids are efficiently getting burned, every minute is extremely productive.
4) No Food Until An Hour After Cardio Is Completed
The intense intervals will release fat burning HGH and it will continue working magic for 1-2 hours after the workout has been completed. If you eat right after training it will spike insulin and halt the HGH release. It is best to wait an hour to maximize the effects of this cardio workout. There are so many poorly designed cardio workout routines, but this one kicks butt!
1) Don't Touch any Calories 4-5 Hours Leading Up to Your Cardio Workout
You
can eat a little or a light meal before cardio if you have a lot of
weight to lose. If you are trying to get below 8% body fat, then you
don't have that luxury! You have to force your body to burn fat once you
begin to creep to a lower body fat percentage. One way to force your
body to burn off fat for fuel is to have every little bit of "food
energy" out of your system. Don't worry about muscle loss. Your body
will produce a large spike in HGH when training in a fasted state. This
will spare muscle while burning even more body fat after the workout.2) Do Intense Interval Training for 10-15 Minutes
When you begin your cardio workout make sure you first begin by performing intense intervals. What this does is trigger HGH release and more importantly it releases fatty acids into the bloodstream. Intense intervals are much better at releasing fat from your fat cells, then slower steady cardio. Slower cardio is better at using these fatty acids for energy, which is why you will want to do this next.
3) Next Perform Steady State Cardio for 20-30 Minutes
After doing intervals on a piece of cardio equipment, hop on a treadmill (or elliptical) and go at a fast walking pace for 20-30 minutes. This should be a little faster than a typical walk, but not too hard either. To be honest, you can do this for longer than 30 minutes if you have the time. Since you are in a fasted state and free fatty acids are efficiently getting burned, every minute is extremely productive.
4) No Food Until An Hour After Cardio Is Completed
The intense intervals will release fat burning HGH and it will continue working magic for 1-2 hours after the workout has been completed. If you eat right after training it will spike insulin and halt the HGH release. It is best to wait an hour to maximize the effects of this cardio workout. There are so many poorly designed cardio workout routines, but this one kicks butt!
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