No.1 Exercise for Weight Loss
If anyone wants to lose weight or get fit,
They all start doing one thing in common,
that is cardio.
First of all, What is this cardio?
Any exercise that increases your heart rate and breathing rate for a long duration of time is known as cardio.
Examples of cardio exercises are Walking, Running, Cycling, swimming etc.,
Then which one of these exercises is best for weight loss,
all of them will help you lose weight
But I will tell you one secret,
If you follow that secret, then you will lose weight fastly with any one of the cardio you choose.
That secret is “Fasted Cardio”.
What is this “Fasted Cardio”?
How is it helps in faster weight loss?
How to do it?
These are what we are discussing now
What is “Fasted cardio”?
Fasted cardio is nothing but the same cardio workout we always do,
like running, cycling, swimming etc.,
But one thing changes,
that is…. we have to do it early in the morning,
with an empty stomach, that means
without having any food except water.
That type of cardio is called fasted cardio.
Now we know what is fasted cardio ok,
How this fasted cardio helps in faster weight loss?
For that, we have to learn some science behind it
Whenever we eat food,
after it digested it releases glucose into our bloodstream,
then our blood sugar increases.
That high levels of blood sugar are not good for our body,
so to reduce that blood sugar level our pancreas releases insulin,
That insulin reduces the blood sugar and uses this sugar as energy.
That raised insulin drops only after 4 hours
when this insulin is high our body takes energy only from glycogen that means sugar,
and it never takes energy from fat.
So our body doesn’t burn fat while insulin is high,
so to burn fat we have to keep our insulin at rest,
To achieve that we must choose fasted cardio,
because when we wake up in the morning we are already in fast for 8-9 hours,
then our insulin is definitely down,
so our body has to depend on fat stores for energy,
If we do cardio at that time then we start burning fat as energy
This is one reason we have to do fasted cardio.
The second reason is
While we are doing fasted cardio,
our stubborn fat gets breakdown and gets into the bloodstream to give us energy
This released fat gives us energy not only while we are working out but also throughout the day
For that reason, we don’t feel hungry more often,
so we eat less throughout the day.
This is another reason that it helps in faster weight loss
How to do it?
To use this fasted cardio for maximum weight loss we have to follow some rules
That rules are
1. Choose cardio you like
First of all, you have to choose 1 cardio that you enjoy to do like jogging, cycling, running., whatever you like
and start doing it every day
2. Take 2 glasses or 500ml of water before the workout
Before you start the workout you have to take 2 glasses of water.
It's a must to take water, because if you don’t then you will face two problems,
One is dehydration
As we all know that while doing cardio we all sweat,
This sweat dry out the water in the body as a result of it our body temperature increases,
With that increased temperature our body dehydrates and leads to health problems.
For that reason, we have to take water before the workout
The other reason is if we fill our stomach with water,
then it triggers our brain that we are not going to give food,
so our body uses the fat stores for energy.
In that way, it burns fat during exercise.
These are two reasons to take water before the workout.
3. Keep your heart rate between 60-80% max
60-80% heartrate max is the fat-burning zone while exercising
our fat starts burning only at that heartrate
To know that heart rate max, you have to do one calculation
That calculation is 220 - your age,
That means if you are 25 years then the calculation is 220-25=195
Then this 195 is your heart rate max
Then 0.6x195=117 and 0.8X195=156 these are 60% and 80% of heart rate max
117-156 is the heart rate a 25-year-old have to maintain while working out
Just replace 25 with your age in the above calculation to get your required heart rate.
This calculation is for anyone who has a heart rate monitor
If you don’t have a heart rate monitor then,
No problem you just have to look after your breathing
If your breathing is good enough to take to the person beside you,
then your intensity is not enough for fat burning
If your breathing is slightly difficult while taking,
then you are doing at the correct heart rate
If talking is so much difficult,
then your heart rate is much higher than required you have to reduce your intensity.
You must have to watch after this heart rate while you are working out
otherwise, it doesn’t help in weight loss
4. Don’t do it with intense workouts
Never do “fasted cardio” with intense workouts
because intense workouts can sometimes lead to a blood sugar crash,
Which makes you fatigue throughout the day
so start it with slow steady-state cardio
As you progress if it seems easy for you,
then opt for more intense cardio.
Keep in mind that you shouldn’t start it with an intense workout
Start slowly and do regularly you will conformally see the changes in your body
They all start doing one thing in common,
that is cardio.
First of all, What is this cardio?
Any exercise that increases your heart rate and breathing rate for a long duration of time is known as cardio.
Examples of cardio exercises are Walking, Running, Cycling, swimming etc.,
Then which one of these exercises is best for weight loss,
all of them will help you lose weight
But I will tell you one secret,
If you follow that secret, then you will lose weight fastly with any one of the cardio you choose.
That secret is “Fasted Cardio”.
What is this “Fasted Cardio”?
How is it helps in faster weight loss?
How to do it?
These are what we are discussing now
What is “Fasted cardio”?
Fasted cardio is nothing but the same cardio workout we always do,
like running, cycling, swimming etc.,
But one thing changes,
that is…. we have to do it early in the morning,
with an empty stomach, that means
without having any food except water.
That type of cardio is called fasted cardio.
Now we know what is fasted cardio ok,
How this fasted cardio helps in faster weight loss?
For that, we have to learn some science behind it
Whenever we eat food,
after it digested it releases glucose into our bloodstream,
then our blood sugar increases.
That high levels of blood sugar are not good for our body,
so to reduce that blood sugar level our pancreas releases insulin,
That insulin reduces the blood sugar and uses this sugar as energy.
That raised insulin drops only after 4 hours
when this insulin is high our body takes energy only from glycogen that means sugar,
and it never takes energy from fat.
So our body doesn’t burn fat while insulin is high,
so to burn fat we have to keep our insulin at rest,
To achieve that we must choose fasted cardio,
because when we wake up in the morning we are already in fast for 8-9 hours,
then our insulin is definitely down,
so our body has to depend on fat stores for energy,
If we do cardio at that time then we start burning fat as energy
This is one reason we have to do fasted cardio.
The second reason is
While we are doing fasted cardio,
our stubborn fat gets breakdown and gets into the bloodstream to give us energy
This released fat gives us energy not only while we are working out but also throughout the day
For that reason, we don’t feel hungry more often,
so we eat less throughout the day.
This is another reason that it helps in faster weight loss
How to do it?
To use this fasted cardio for maximum weight loss we have to follow some rules
That rules are
1. Choose cardio you like
First of all, you have to choose 1 cardio that you enjoy to do like jogging, cycling, running., whatever you like
and start doing it every day
2. Take 2 glasses or 500ml of water before the workout
Before you start the workout you have to take 2 glasses of water.
It's a must to take water, because if you don’t then you will face two problems,
One is dehydration
As we all know that while doing cardio we all sweat,
This sweat dry out the water in the body as a result of it our body temperature increases,
With that increased temperature our body dehydrates and leads to health problems.
For that reason, we have to take water before the workout
The other reason is if we fill our stomach with water,
then it triggers our brain that we are not going to give food,
so our body uses the fat stores for energy.
In that way, it burns fat during exercise.
These are two reasons to take water before the workout.
3. Keep your heart rate between 60-80% max
60-80% heartrate max is the fat-burning zone while exercising
our fat starts burning only at that heartrate
To know that heart rate max, you have to do one calculation
That calculation is 220 - your age,
That means if you are 25 years then the calculation is 220-25=195
Then this 195 is your heart rate max
Then 0.6x195=117 and 0.8X195=156 these are 60% and 80% of heart rate max
117-156 is the heart rate a 25-year-old have to maintain while working out
Just replace 25 with your age in the above calculation to get your required heart rate.
This calculation is for anyone who has a heart rate monitor
If you don’t have a heart rate monitor then,
No problem you just have to look after your breathing
If your breathing is good enough to take to the person beside you,
then your intensity is not enough for fat burning
If your breathing is slightly difficult while taking,
then you are doing at the correct heart rate
If talking is so much difficult,
then your heart rate is much higher than required you have to reduce your intensity.
You must have to watch after this heart rate while you are working out
otherwise, it doesn’t help in weight loss
4. Don’t do it with intense workouts
Never do “fasted cardio” with intense workouts
because intense workouts can sometimes lead to a blood sugar crash,
Which makes you fatigue throughout the day
so start it with slow steady-state cardio
As you progress if it seems easy for you,
then opt for more intense cardio.
Keep in mind that you shouldn’t start it with an intense workout
Start slowly and do regularly you will conformally see the changes in your body
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