Sunday, 3 May 2009

Cardio timing and how to burn fat 300% faster

When is the proper time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, is able to burn body fat no matter when you do it.

However, if you want to get the maximum benefits possible from most any minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - still if you are not a "morning person." Early afternoon aerobic exercise on an empty stomach has three major advantages within exercising later on in the day:

Early in the Evening before you eat, your values of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that is 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for diverse bodily runs the present go on nonetheless additonally you sleep. As a result, you wake up in the afternoon amid depleted glycogen and impact blood sugar - the optimum locations for burning fat instead of carbohydrate.

How much more fat you will burn is uncertain, but some studies suffer suggested that up to 300% more fat is burned when cardio is finished in a fasted, glycogen-depleted state. So how spot on does the present work? It's relatively simple, really. Carbohydrate (glycogen) is your body's chief and preferred energy source. When your number one fuel source is in short supply, this forces your body to tap into its secondary or reserve electricity source; body fat. If you do cardio immediately following eating a meal, you'll still burn fat, but you will burn less of it because you'll be burning off the carbohydrates you ate first.

You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can impact a greater proportion of fat relative to carbohydrate. If doing cardio first fact in the morning is not an option for you, then the second proper time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.

The second benefit you'll get from the first part of morning cardio sessions is how I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you furthermore continue to harm fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect when your metabolism drops like a ton of bricks as fast as you go to sleep. While you sleep, your metabolic market worth is slower than any other time of the day.

Burning more fat certainly isn't the merely grounds you should do your cardio early. The third benefit of morning workouts is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the a large amount of difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any job you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, anxiety and incompleteness (not to talk about that you are more likely to "blow off" an evening workout if you are tired from a for a long while day at work or if your pals try to persuade you to join them at the pub for happy hour.)

You might find it hard to wake up the beginning of in the morning and get motivated to workout. But think going back for a moment to a tad in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the job is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body.

Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins fashion a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, enhance your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small destination kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel content and you feel relatively low angst knowing that the many difficult part of the day is behind you.

So, you say you are not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway while I know the struggle is worth the results. When I hold a bodybuilding task that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 seconds every morning at the crack of dawn without fail. Sure it is a challenge at first, but you know what? After a few very brief weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it.

Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that is as inherent as brushing your teeth or bringing about a shower. Once you start getting used to feeling that buzz, you will become "positively addicted" to it. The more you do it, the more you will look for to do it. Before you understand it, the beginning of morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you will feel fantastic all day long!

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