Morning Cardio on Empty Stomach

Have you ever tried getting up first thing in the morning and exercising? Would you be willing to try if you could possibly burn more fat? I’d like to discuss the potential benefits of performing morning cardio on empty stomach. In short, some studies have shown that fasted cardio and even fasted workouts lead to increased fat burn. Others believe that exercise intensity is reduced in a fasted state and therefore fasted workouts aren’t as effective. Still others argue that things like exercise on empty stomach result in muscle loss. Who’s right?

The Benefits of Morning Cardio
The main argument for performing morning cardio is that your body has reduced glycogen (carb) levels meaning that you will burn fat faster. If you’ve ever heard trainers say that you need to perform 20 minutes of cardio before you start burning fat, this is the implicit reason why. If you eat first thing before exercising, your body’s glycogen stores will be full and you will have to burn through those before beginning fat burning. Of course, this theory doesn’t just apply to morning cardio. Performing either cardio or weight training in a fasted state, say 3-4 hours without eating, can offer similar fat burning benefits. In theory, mornings work best because your body has had all night to deplete glycogen.

The Drawbacks of Morning Cardio

As usual, I don’t believe in absolutes when it comes to any potentially biased studies. There are a few general questions about the effectiveness of fasted cardio. Some people theorize that whether you burn glycogen or burn fat, you’re still burning calories. The simple equation for weight loss is to burn more calories than you eat. Therefore fasted workouts shouldn’t provide any additional benefit
beyond regular workouts. Others argue whether glycogen levels are really reduced during sleep at all. Can your body really deplete glycogen overnight when it is completely at rest?

Additionally, some people just naturally struggle to exercise first thing in the morning. Convenience can be a big deterrent. I avoided morning cardio for months after my son was born because I needed the extra sleep time. Even now, I don’t perform strength training in the morning. My muscles feel too tight, and I don’t have adequate time for a warm-up. Cardio is easier because my legs are warmed up from my morning walk around the block with my dog.

Invalidated Arguments Against Fasted Workouts

There are two misconceptions about fasted workouts that need to be discussed. The first is that you can’t exercise intensity in a fasted state. The reason this is important is that more intense exercise results in EPOC and a significant calorie after burn effect. This is the principle behind high intensity interval training (HIIT). That being said, from a personal standpoint, I sprint just as fast in the
morning as I do at night. There is no change in intensity, even on intermittent fasting days. There’s even a theory that fasted workouts can be more intense due to the fight or flight reaction. In essence, your body’s survival mechanism kicks it up a notch to provide an extra oomph of energy.

The second misconception about morning workouts is that you risk losing muscle. I completely disagree with this as well. Many bodybuilders ensure they have plenty of protein and carbs in their systems to provide their bodies will muscle building nutrients. Of course, many bodybuilders eat constantly so it’s inevitable that they won’t be exercising in a fasted state. However, there’s no reason for this type of calorie injection prior to working out. As long as you’re adequately nourished over the course of the day and continue lifting heavier weights, you won’t lose muscle. If you start to plateau and find that you lift less and less, then  muscle loss might be a concern. That is more likely due to losing too much weight too fast rather than performing morning cardio or fasted workouts though.

Why Not Try Fasted Cardio?

While I think studies are mixed regarding fasted cardio and fasted workouts, there’s no downside to at least trying to exercise on empty stomach. At best, you’ll increase fat burning. At worst, you’ll continue to burn calories that you would have burned by exercising at a different time of day. By no means will you have less intense workouts or lose muscle mass. I’ve only just recently begun to
perform morning cardio on empty stomach again. It’s definitely a great way to start the day.

Morning Cardio on Empty Stomach

Cardio

via Losing Weight Exp http://losingweightexp.blogspot.com/2013/09/morning-cardio-on-empty-stomach.html

Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen must include forces tending, flexibility and techniques for reducing fat. Using weights to improve muscle tone is fine, but if the fat is not burned, no amount of weight training will give those who aspire toned abs. Get joined a gym is one of the best ways to get a workout designed for your body type, but you can also fill interim home diet throughout the year.

The exercises do not require expensive equipment that you can afford should not skimp either. Instead of equipment, performing the right exercises is the key to achieving fitness and have a well sculpted body. Here is a list of cardio that only costs a few dollars, but are followed by athletes and fitness enthusiasts alike.

Low-impact workout

• Low impact exercises are perfect for beginners and those with knee problems and back pain. No joints leak, but work with them to increase strength and reduce fat.

• Warm up for five minutes doing simple stretches and stops. This is your heart rate and loosen members.

• Make lateral cuts for two minutes. It is standing with legs apart and holding your arms straight. Touch the left foot with the right hand up and touch the right foot with your left arm. Repeat the steps as quickly as possible, but slower if abnormal pain.

• slots front kick is another. Light can be used to strengthen the arms. Stand up and slightly bend your knees keeping your elbows tucked into loose fists. Hang with the right foot, the return flow in a bent position and lunge to the left, keeping the left leg back. Touch the ground with his right hand to be stable. Repeat with the left leg and go through the whole sequence of five minutes.

Drive high impact

Here are some options for high-impact workouts, if you are healthy enough to support the effort, there is nothing like them. Remember, however, that these exercises can cause injury and should not be taken by people with joint problems and back. A quick consultation with your family doctor will help you decide on a diet.

• Jumping rope is one of the best ways to burn fat. It is true that even the best athletes jump rope before your usual cardio exercise regimen that session. Beginners can start with a weighted rope cut the air more quickly and move on to the strength of the rope lighter and increase flexibility.

There is a technique in the jump rope that reduces stress on the joints. Landing lightly, keeping your knees slightly bent and back straight jump should be practiced. Use cushioned shoes designed to train / run.

• Puppets are other high-impact exercise and a half. Weights can be added for strength training. A set of 20 jumps followed by burpees and jumping rope again will give a high impact, high workout intensity.

• Burpees sessions are full body workout involving squats, planks and squats before, all at the same time. They are also a high-intensity exercise. Beginners should try to prove 20 burpees and increase endurance builds.

There are many variations burpee you can incorporate into your high impact cardio. You can add a button to the routine by performing a push-up before moving on to the plank position. Or you can use one arm at a time to push up and the board.

Low-Cost Cardio Workouts You Can Do At Home

Cardio Workout, Cardio

via Losing Weight Exp http://losingweightexp.blogspot.com/2013/07/low-cost-cardio-workouts-you-can-do-at.html