Perform Cardio On An Empty Stomach For Increased Fat Loss

Cardio training should be included in everyone’s journey towards fat loss. Cardio can be fun, and sometimes it can be just dreadful. People perform cardio many different times during the day. Some perform it in the morning, some at lunchtime, some after a workout, and some just before heading to bed. So when is the best time out of all these? Performing cardio on an empty stomach can burn 300% more fat than if you were to perform cardio in a non-fasted state. If you were to consume carbohydrates prior to cardio you would have to bust it out for 30 minutes before all the glycogen stores are burned and begin to burn fat.

You want to burn the stored fat because that is the fat that you see directly under the skin. If you are eating a deficit of calories during the day your body will handle those calories by itself. Also, another benefit is the accelerated fat burning after the cardio session. Some people wait 30 minutes after a cardio session to eat their first meal. Another benefit is that it gives you a sense of accomplishment for the rest of the day. If you were to wait all day knowing that you had to fit in a cardio session some time during that day you wouldn’t feel that accomplished for the most part of the day, would you?

Do you know what the main problem with performing cardio in the morning on an empty stomach is? There isn’t much motivation when you wake up and don’t eat. So here are some things you can do to get the motivation to perform cardio in the morning:

  • Have a cup of coffee. Coffee doesn’t have any calories so it’s fine to have a cup of joe before doing cardio.
  • Set goals. By setting goals you know you will be disappointed if you don’t reach them – so you will get out of bed, and hit the treadmill.
  • Read something motivating. Reading motivational material will help you can be excited, and help you get focused.
  • Listen to music that motivates you. I usually try to find a few songs that really get me motivated, and listen to them first – that really gets me going.

Most of you might say “Oh well, I’m not a morning person”. Sure then, but don’t be disappointed when you don’t see the results you desire. I was never a morning person either, but once you start getting into a routine your body will start getting used to it just like everything else. Even though I’m not a morning person I just get up anyway. I know the effort will be worth it. Getting down below the 10% body fat level is a hard thing to do, and requires effort such as waking up when you don’t want to. You’ll get in the groove after the first few weeks, and it will be second nature.

Great Health & Fitness Tips

With the increase in technological advances, people have made devices to make their work easier. This has however brought a new problem health-wise, as people are lazy even stretching a muscle to pick or something light. Weight gain has been a major problem facing many young and old people hence, require a solution to the problem. Calories indicate the energy produced after eating food, the body can store the energy or use it when needed. The storage of energy in the form of fat causes overweight or obesity in some cases. Burning off calories aids in balancing the muscle to fat ratio thereby reducing the chances of overweight or obesity. Muscles require many calories; this means that the more muscles one has the more the calories burnt every day. Health and fitness experts recommend that people should change their exercises and weight loss training methods. However, there are ways on how to burn more calories with less effort. These ways include the following

Setting up an Alarm 10-15 Minutes Early

Setting up an alarm before regular waking up time allows you to exercise for ten or so minutes and it aids in burning of calories left from the night. The body is fresh and blood flow is fast at this point as the body tries to look for energy to enable the exercise thereby burning all the available before refueling for the day ahead. The burning of calories through simple exercises such as sit-ups and pushups keep the body fresh and fully awake thereby reducing the chances of extra calories being stored as fat.

Taking The Stairs

Many people feel lazy and tend to use the elevator or lift more often to avoid the stress of climbing the stairs. The calories are, therefore, stored and not burnt, using the stairs in the apartment, office or any other building allows the person to burn calories, as it needs the energy to stretch especially going upstairs. This is a simple and efficient way of weight loss as you will be at work or on course while losing weight.

Taking The Longest Route

This is one way of getting an extra activity so long as it does not interfere with the timing of regular schedules. Weight loss experts say brisk walking daily can lead to burning of up to 300 calories per week. This is an easy experience even when you have a vehicle park it at the furthest end possible then walk to the office to burn off some calories. A daily routine of the same can result in the immense result as well as being fit.

Sleeping Naked at Night

As much as this may be uncomfortable for many people, it aids in the burning of fat. The liver will try to metabolize fat in the from the adipose tissues to keep the body warm this cumulatively aid in weight loss or reduction of fat deposits.

Exercising During Television Commercials

As one waits for their program to return embarking on a few sit-ups, skipping, tuck jumps will aid in muscle activation and eventual calorie burn as the adverts can cumulatively last for ten to twenty minutes. That means ten to twenty minutes of exercise as well and eventual weight loss.

Environmental Change

In order to see a change at times, it is important to shake things a little bit. Change of environment can serve this purpose. If the normal work out involved running, try biking, adding hill sprints, walk on treadmill et cetera. Anything extra from the normal will help in burning of calories and hence a better way to burn more calories with less effort.

Switching Oils

If you have been, using olive oil to cook a change to coconut oil can offer an effective way to reduce weight gain. The reason behind this is that the molecular structure of coconut oil makes it more water-soluble, therefore; it can be transported to the liver with ease hence easily metabolized. The process increases the metabolism of fats and other foods reducing fat deposits in the peripheral tissues hence reduced weight gain. Coconut oil is the best alternative to weight loss problems for many who use other types of fats and oils.

Mowe The Lawn With a Push Mower

Mowing the lawn with a non-powered mower means you will be using your own energy to do the job and with the zeal for the compound to look neat more calories will be burnt in the process giving double benefits.

Drink Eight Glasses of Water Every day

According to research, the body will spend over a hundred calories to warm the water to the body temperature. Hence, drinking water every day and coupling it with other exercises means more calories will be burnt and hence, weight reduction.

Eat Breakfast

Many people take for granted eating breakfast, thinking that avoiding meals will help with weight loss. However, skipping meals causes the body to respond to the sense of starvation hence the person will consume later to cover for the body response.

In summary, when looking for how to burn more calories with less effort it is crucial to check the daily routine and see what to add on to change. It is also deemed necessary to take one step at a time if there is no differences try another method.

Effective Exercises In Order To Become Physically Fit

Physical fitness requires eating a healthy diet and regular exercise. For many people who are not in the best of shape, this can mean a fundamental change in their life habits. Cutting out junk food and eating more vegetables is a good first step toward eating healthier. Knowing the right kind of exercises to do and doing them regularly is a foot in the right direction. This article will discuss what to consider when putting together a routine of effective physical fitness exercises.

A lot of people fail in their attempt to adhere to an exercise routine because they have the wrong attitude about it. It is not true that if there is no pain, then there is no gain. On the contrary, if a set of exercises causes a lot of pain and discomfort, it should be discontinued.

With that said, it is important to recognize the individual need to customize an exercise routine. Is there a particular area of the body that should be the focus, like a flatter abdomen or more tone on the arms and legs? That should determine the type of exercises included.

Sometimes people new to exercising make the mistake of being over-zealous. They over-exert themselves on the first day, then lay in bed the next day with an achy body. They get discouraged by the pain and quit.

For someone who has not exercised regularly for a while, it is important to get back into an exercise routine slowly. Ten minutes a day for the first week is a good start. As the body gets stronger and builds stamina, more challenging routines can be introduced.

There are three main types of exercises. Aerobic exercises increase your heart rate and build stamina. Resistance training tones and strengthens your body. Stretching helps increase the flexibility of your muscles to prepare them for work.

A proper set of stretching exercises should precede every exercise session. Areas to stretch are the neck, shoulders, chest, back, arms and legs. Stretching will warm up your muscles and minimize injury when you exercise. Spend about 15 minutes on your stretches.

Aerobic exercises can be anything that will keep your heart rate up for about 20 minutes or more. These can be body movements set to music, jogging, swimming, and even dancing. Aerobic exercises increase your lung capacity and increase the oxygen level in your bloodstream.

Resistance exercises vary widely depending on the area of the body that is being worked on. Curling with free weights can build up your biceps and triceps. Bench presses strengthen your shoulders and pectoral muscles. Lunges and squats tone your gluteal muscles, thighs, and hamstrings.

There are unlimited combinations of exercises that can get you into the best shape. If you need guidance, you should consult with a personal trainer or a gym instructor to design a routine customized for your needs. Vary your routine periodically so you will not get bored with it and give up. The key is regularity, consistency, and enjoyment. If you can stick to your physical fitness exercises and continue in your healthy diet, you will get into great shape in no time.