Fasting Cardio Training - Does It Work

If you have been training for a while it is probable that you have heard of the concept of doing your cardio workout first thing in the morning before having anything to eat. By following this method you are ensured to burn more fat than you would when you train after eating.

This method of training was introduced in 1999 by sports training expert Bill Phillips, who indicated that working out on an empty stomach helps in burning more fat. This has made a lot of people rush to the treadmill before having a single bite.

Phillips supported his idea by a well known biological fact that after fasting for extended number of hours the circulation of sugar in the blood will be very low which leads to an extreme low level of glycogen (stored as carbohydrates). With the absence of glycogen the body does not have any source for energy and thus starts using fat for fuel.

In addition to that, the low levels of insulin, due to fasting, promotes the generation of fatty acids that will also be used as fuel to do the exercise.

This strategy was very popular in those days; after all who does not want to burn more fat and get leaner with the same amount of work?

Unfortunately the bad news is that this method does not work for the following reasons:

1. It does not give a deep thought about metabolism and how it works. The body's metabolism establishes a kind of equilibrium when burning fat and other substances in the body. When you burn more fat during exercise you will burn more carbohydrates afterwards, and vice versa. So who cares if fat burning is maximized during exercise if this will be switched over after the workout.

This is a shortsightedness of this program. When somebody wants to gauge the metabolism effect he should measure the long term effect, i.e. in days and not hour to hour.

2. Another thought about the breakdown of fatty acids. It is true that the breaking of fatty acids will be more when you do your cardio on an empty stomach but the rate of this breakdown is more than what you consume while working out. This leaves a number of fatty acids floating around in the blood system that will not be utilized in your workout.

These floating fatty acids will form again in the form of triglycerides which will again be deposited in the body leading again to the same results where you started, more fat cells.

3. The benefits of fasting cardiovascular training will have effect only on low intensity training and after training for extended time. Experiments were made where subjects were trained for 50% of their maximum heart rates, which corresponds the intensity of regular walking. These subjects did not burn more fat than those who trained after eating. The results started to shift in the favor of the fasting team only after 90 minutes of training leaving us wondering who will be able to train with no food for a couple of hours.

4. Fasting cardiovascular training does not take into consideration the excess post-exercise oxygen consumption (EPOC), or what publicly known as the after burn. This EPOC represents the calories that are burnt after finishing the workout. Studies have shown that this after burn is promoted further if a person eats before training. These calories burnt to produce energy come from fat.

5. Studies have shown that high intensity interval training (HIIT) does wonder in terms of calories burnt from fat. This high intensity is impossible to achieve when you are fasting. The body needs a good supply of glycogen to provide it with the energy needed to perform these HIIT.

6. Training when you do not have a good level of glycogen is catabolic in nature. Meaning you will be burning more of your muscle tissues. When you train on an empty stomach you tend to lose 10% of your total calories from protein, this is double what you would lose when you train after having a pre workout meal.

As a conclusion, doing your cardio exercises on an empty stomach does not have any advantages; in fact it might have negative effects especially for those who want to build muscles. This form of training will end up in making you lose muscle and decrease your fat loss.

I bet that you have a question in your mind now and that is 'what should I eat?' This will vary depending on the duration of the exercise and its intensity as well as when did you have your last meal, additionally there is the genetic factor.

As a rule of thumb, to provide your body with amply supply of energy and to prevent any muscle shrinkage you need to consume ¼ gram of carbohydrates and 1/8 gram of protein for every pound of your body weight. So, if your weight is 200 pounds you should consume 50 grams of carbohydrates and 25 grams of protein.

Training on an empty stomach is an old theory that has been challenged by many physical training specialists, since this theory was out to the public many studies has been made to contradict it. Having a nutritional pre workout meal that is rich in carbohydrates and proteins is essential for your fat loss and muscle building efforts.

Simple Weight Loss Solutions Without Going Into Any Programs

Weight loss solutions are commonly mistaken now as those diet programs, diet pills, and exercise programs that are advertised everywhere. Now, most people think that there is no other way to lose weight than to get one of the three paid programs. There are still other solutions where people do not have to spend so much, and they can do them on their own. The following are examples of things that can help achieve fat reduction. They may have slower results, but it will not break the budget.

1. Drink Plenty of Water - one of the best solutions that most people are not aware of. Most people think that drinking lots of water is only for proper hydration of the body. It can also induce weight loss because drinking lots of water can make a person feel full, therefore they will not over eat and gain more weight.

2. Vegetables Snacks - most people get fat because they eat too much junk food between meals. Junk foods like potato chips contain too many calories and that makes people obese. One of the best solutions is substituting those junk food snacks with vegetable snacks, like vegetable salads. This will greatly help in the battle against fat. Vegetables will offer more nourishment than junk food, and will never make anyone fat no matter how many vegetables they eat. However, it is advised to use only non-fat dressings on the vegetable salad.

3. Eat slowly - Ever wondered why it is said that French people are rarely fat? They eat their food slower. It takes some time for the brain to recognize that there is already food inside the stomach. By eating slowly, the signal from the stomach will be able to reach the brain that there is already food in the stomach. The brain now can stop sending signals of hunger. This is one of the fat burning solutions that all people, regardless of weight, should practice.

4. Do Cardio Workouts - the best weight reduction exercises are cardio exercises. Compared to other kinds of exercises, cardio exercises burn the most calories. There are many forms of cardio exercises which can be done without spending too much, like running or biking. For just an hour a day, that will greatly burn down calories inside the body.

5. Avoid using oil - most oils even how healthy they claim they are contain calories. It would greatly help any weight loss solutions if the foods that are going to be eaten do not contain any kind of oil. This means that the most recommended foods are those steamed, boiled, or broiled.

Proper Aerobic Training Will Take in These Five Aspects

In order to be effective, cardio training doesn't require a lot of time, but requires that you remain consistent with it. Most experts maintain that a half hour to forty-five minutes a day three or four times a week is ample. Obviously the more you are able to do without getting exhausted the more benefit you will gain. With a proper plan that you stay disciplined with, anyone should be able to commit that much time. Remember, this is a time commitment to provide you with a longer and healthier life.

1. When is the best time to start? Obviously, the time to start is now. You have to have a well thought-out game plan, but that doesn't mean you have to wait until it is fully formulated. Start today to eat healthy, and if you haven't joined a health club or bought your training gear yet, go out now and power-walk or ride a bike.

2. Vary your fitness routines. Keep your body guessing as to what you are going to throw at it next. It will get bored if you keep doing the same stuff every day, so look to use multiple exercises to work out the same muscle groups. Also, as you can take on more as your strength and endurance increase, intensify your workouts. Don't make them longer, make them more intense.

3. The right time of day to exercise. If you exercise prior to bedtime you may have trouble sleeping. The National Sleep Foundation has recommended not exercising at least two to three hours before bedtime. That high level of energy that you have built up will stay with you that long. If you also are doing weight training the same day, do that prior to your cardio work.

4. Eating habits. If you are doing cardio training to lose weight that certainly doesn't mean you shouldn't eat. Fat burning cardio workouts only work if you fuel the body with proper diet, and training on an empty stomach will shortcut all your hard work. What kind of foods should you be eating and when. Your optimum nutrition should come both prior to your workout as well as after.

5. Make your cardio exercises fun and interesting. How about doing your exercising outdoors? This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

When you are getting into a cardio program, there are some things that you have to be very disciplined with, such as what and when you eat and the time of day you set your training for. But there are other aspects when you should be creative and let your mind run wild. This involves the methods of exercise you use, how and where you accomplish the job, and the way you reward yourself for a job well done. If you make it fun, being consistent over the long run will be easy.

9 Things You Have To Know About Walking As Exercise

You know walking as exercise is good, but just could not squeeze it in your schedule?

Or you may have started a routine but got tired halfway?

You might be missing a lot!

There are lots of health benefits that one can get in walking for exercise. This is known to be a cure for ailments, makes stronger muscle and improves metabolism. 

It is said that to get the best results; you must have a walking routine for a minimum of 40 minutes per day for 5 times a week.

There are many things you should understand about this type of exercise. Below are some examples...

9 Things You Have To Know About Walking As Exercise:

• Brisk Walking Burn Calories - you can burn excess calories by doing this exercise for at least 30 minutes a day, depending on the speed and weight of the person. For example, if a regular 125 lb person walks for 30 minutes with the speed of 3.5 mph a day, that person burns 108 calories. And if a 200 lb person does the same routine with the same speed and duration, he will lose 172 calories.

• Control Blood Pressure - University studies showed that walking is effective in decreasing the peak of blood pressure. A person who does their routine 3 days in a week helps their systolic blood pressure to decrease by 5 points.

• Memory Improvement - one benefit of this type of exercise in improving memory. Many research found out that as people grow older a part of the brain called "hippocampus" starts shrinking, which causes forgetfulness and memory loss. Walking helps in improving the memory by increasing the volume of hippocampus.

• Reduce Hip and Limb Fracture - it is a weight-bearing exercise that helps in increasing the density of the bones especially in the hips and lower back. As you grow older, this exercise will reduce the risk of hip and limb fracture.

• Decrease Depression - walking for exercise alerts chemical release in the brain linked to feeling happy, and calming it by raising the body temperature. This exercise will serve as a distraction, boost social interaction, and become a therapeutic form of relaxation.

• Control Type 2 Diabetes - it is said that physical activities are necessary in controlling type 2 diabetes. Walking routine plus a diet therapy is useful for patients with diabetes, since it decreases absolute hemoglobin value, improves insulin sensitivity and glycemic control.

• Good for Immune System - according to studies, this type of exercise helps in our body's immune system by fighting off viral illnesses like flu and colds. It is said that a moderate-paced routine between 30-40 minutes a day will increase the levels of immunity boosters present in the body.

• Increase Stamina - durability and air intake in the lungs are improved when you do this type of exercise routine. And it will make your heart stronger, power up your energy level, give your leg more strength and have an active lifestyle.

• Minimize Risk of Heart Attack - brisk walking can reduce the risk of heart diseases. Studies show that walking 1.5 miles a day cut the risk of having the disease in half compared to those who do not.

It is always best to consult your doctor first to make sure you are capable in doing any routine exercise, and to ensure it is the right one for you. Walking as exercise does not require any expensive equipment to get it done; all you need are proper pair of shoes and comfortable socks and clothing - and the determination to make your life better!

Body Champ IT8070 Inversion Therapy Table Item Evaluation

Looking for a all-natural and noninvasive way of curing back discomfort? Then Body Champ IT8070 inversion therapy table is what you need to buy. This gadget definitely solves back issues that physicians and therapists have endorsed the item.

The Physique Champ IT8070 Inversion therapy table features

As you may nicely know that inversion therapy will have you hanging upside down traction. That's why you need to use a really secure table to prevent making further damage. What makes the Physique Champ IT8070 inversion therapy stands out from its competitors are the high quality functions that this item provides. It has a deluxe, dual-pin adjustment system and a height range of 4'7" to 6'8". Furthermore, the lower spring-loaded pull pin makes for simple ankle shifts for better balance. Safety straps provide durable support at an inverted angle and maintain you from falling off. Another incredible feature from the Body Champ IT8070 inversion therapy is that it's capable of supporting a weight as heavy as 250lbs yet is compact sufficient when folded and can be stored easily anywhere. The top of the line safety lock holds the equipment secure from unfolding by itself.

Comfy assistance

Naturally every user would wish to be comfy utilizing any equipment and it's a great thing that the Body Champ IT8070 inversion therapy offers both therapy and comfort. The ankles are snuggly supported with four foam ankle rollers plus the table itself has a high density foam cushion for overall assistance. Its U-shaped handrails offer additional security and a firm hold throughout those moments whenever you need to locate your balance.

Relaxing the back muscles

Inversion therapy aims to balance the pull of gravity on the physique, particularly the tension the back goes via. Inversion therapy lengthens and balances the force on the spine which will result in the relief of pressure on the muscles and nerves on the spinal cord. This inverted position definitely relaxes your back muscles and bones. As you go upside down on your body Champ IT8070 inversion therapy the body weight will produce a pull on the spine stretching it a little longer. Once stretched, the space between the vertebrae increases which will reduce pressure and also the space in between discs increases as well. With pressure off on the nerve roots and discs, this will definitely ease away back pain.

Flushes out toxins

Each strenuous activity, incorrect posture, and carrying heavy weights all the time are just a couple of from the factors why individuals get back pains. The swinging motion whilst hanging inverted on the Body Champ IT8070 inversion therapy creates movement within the fluid inside the vertebral disc. Because the fluid moves, toxins are being pushed out whilst drawing in fresh fluids. The increased blood flow into the discs also helps unwind the back muscles. The table will also help improve posture. Hanging upside down realigns the spine and therefore is absolutely helpful for people with scoliosis and lordosis.

Benefits towards the cardiovascular system

The heart and blood vessels will completely be benefited using the Body Champ IT8070 inversion therapy table. Because the heart pumps blood about the physique, inversion tends to make the heart pump much more blood to the brain. More oxygen within the brain eventually results in a sharper mind and physique. Meanwhile, the lymphatic method is responsible for eliminating toxins from our body. Nevertheless, unlike the heart, the lymphatic method doesn't have any pumping action. Rather it totally depends on the squeezing action of the lymph vessels. Inversion assists within the fluid exchange in between vessels by increasing the fluid exchange and helps in speedy recovery.

Must be assembled

Naturally, just like any other mechanism The Body Champ IT8070 inversion therapy table must be assembled. Consequently, make certain to adhere to the directions. For as long as you read and follow instructions cautiously, the Physique Champ IT8070 inversion therapy table is easy sufficient to assemble. As soon as assembled and ready to use, it's really simple sufficient to go in to the up side down position. You only need to put your arms up slowly and the table will also move slowly along. However, you have to discover how to balance nicely or else you may have some difficulty getting back into position or make the essential angle adjustments.

Physique Champ IT8070 inversion therapy - Efficient and cheap

Overall although, the Physique Champ IT8070 inversion therapy table is enjoying amazing product reviews from actual customers simply because it's extremely easy to use and absolutely efficient in alleviating chronic back problems, in the most inexpensive cost. This really is a mixture that each user is searching for.

Cardiovascular Alternatives

The main phrase people repeat when I suggest cardio for fat loss is, "I hate doing cardio." Most people don't enjoy it, that's one of the reasons so many people are overweight in this day. People think of cardio as running or jogging, but that's not the only way to get your heart rate up. There are lots of alternatives to doing cardio that I think most people overlook.

Bike riding is a very good way to get a cardiovascular workout. It may be more soothing depending on the time of year, but most people I know like riding bikes. You could go for a long bike ride, if getting your cardio done all at once is the best way for you. What I like to do is ride my bike to the places I'm already going for the day. That way you get your workout in, and you get to where you need to go all at the same time. If you are not advanced at riding a bike, I suggest sticking to low traffic areas that you are failure with. That way you don't come across heavy traffic or hills you can't handle. After a few weeks of riding, you should be good enough to wonder a little more.

Extreme sports are all great for a cardiovascular workout. These are sports such as skateboarding, rollerblading, snowboarding and much more. If you have never done any of these, it may take some time to learn. You don't have to do anything to extreme and get yourself injured, simply riding is good enough. I like to go spend an hour a day at the skate park; it's fun for me and I get a workout.

Hitting a punching bag will keep your heart rate up forever. I recommend this as a cardio workout, because it's a great workout, and everyone likes punching stuff. A punching bag is a great investment, and they are somewhat affordable for most.

Working in retail is one way to stay lean. I have been working retail for years now, and the amount of cardiovascular I get at work would not be possible for me to do on a treadmill. Those of us that work on the floor at Costco are at a sweating pace for five to eight hours out of the day, with only three breaks. It makes exercising after work hard, but you may not have to. I still go to the gym and workout with weights, but if you're only concerned with losing body fat, there would be no need for the gym.

With all the ways out there to get your cardiovascular workout, you should not have any excuse. The ways I discussed in this article are only a few good ways. Do some research of your own and find a workout you love.

Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

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