Cardioprotocol for hard-to-burn fat

In the last article, we learned that there are problem areas in which fat is burned especially hard. We learned that norepinephrine and adrenaline (HA / A) activate receptors that stimulate lipolysis (fat breakdown).

Lipolysis – the process of splitting fats into their constituents fatty acids by lipase. Lipolysis proceeds in mitochondria, where fatty acids are delivered via the carrier is carnitine.

Studies have shown that the secretion of these “fat-burning” hormones increases with exercise intensity. Also with increased duration of cardio training the use of fats as an energy source is increasing, while while carbohydrate use is reduced. Therefore necessary perform high-intensity cardio training for a longer time for maximize fat burning. There is only one problem – it’s impossible maintain high-intensity cardio time.

• How to burn belly fat with cardio workouts?
• Cardio Exercises
  • Cardio workouts for losing weight at home
  • Cardio training for burning fat in the gym
• Nutrition before and after cardio training

How to burn belly fat with cardio workouts?

Try the following: 10-15 minutes of high-intensity interval training, then 15-30 minutes of low intensity cardio training.

High Intensity Interval Training (HIIT) – training, in which you alternate a load of high and low intensity doing exercises. For example, a 100 meter run, then walking 100 meters and repeat.

Unable to run at maximum speed for long period of time because fast running, like other species cardio exercises involve anaerobic energy systems in in particular, a creatine phosphate system that provides energy for short-term physical activity.

After training, you need to relax and give time creatine phosphate system for “restart”. In addition, after such training you will feel tired at first. After 10 runs will be almost exhausted. If you run can’t do it anymore, you can continue to walk and bounce, the intensity is not as high as in the sprint and uses other aerobic systems.

Knowing all this, we can install a cardioprogram for maximize fat burning:

• 15 seconds of maximum calculation, 45 seconds of low intensity cardio training
• Repeat 10-15 times
• 15-30 minutes of low-intensity cardio training

Cardio training can be performed on a treadmill, elliptical trainer, bike, etc. We usually recommend an elliptical trainer, as it has minor shocks and easy gear shifting. We also recommend cardioprotocol. for hard-to-burn fat separately from weight training, or in the morning if you exercise in the evening, or on days free from workout. To begin, we recommend that you perform cardioprotocol for refractory fat 2-4 times a week.

In addition, you can perform low-intensity cardio after workout or on free days if cardioprotocol for fat burning performed on days of strength training. This is optional, but it accelerates weight loss. We recommend though once a week to rest from all workouts.

Cardio Exercises

As exercises for burning fat, you can use any the kind of training you can do with high intensity. Even barbell workouts can be performed with high intensity.

The most popular and effective types of cardio training:

• Run
• Bicycle riding
• Elliptical trainer
• Swimming
• Step – Aerobics
• Rowing
• Walking
• Boxing
• Badminton

Cardio workouts for losing weight at home

The ideal cardio workout at home is jumping rope. Practice at intervals: first jump at a frantic pace for a minute, and then go on the spot for a minute. Training should take 15-20 minutes. You can choose any exercise that you can perform with high intensity and perform cardio training in home conditions.

Cardio training for burning fat in the gym

If you want to do cardio in the gym, you have Several variants. For example, use special cardiovascular equipment, in which a suitable program is already prescribed. Or conduct an interval training: engage in a minute without respite on each simulator, bypassing them all sequentially. This training is also called “circular”. With experience you can even go through 2-3 laps in a row, and if there are few simulators in the gym, then it costs do just that.

Nutrition before and after cardio training

An hour 2 hours before such an intense load, you should abandon food. It’s best to have a cup of coffee 15 minutes before your workout, cooked without sugar and cream. It has fat burning properties and will allow you to train longer.

During and after training you need to drink water and not to eat yet 1.5 – 2 hours to prolong the fat burning effect. In the second half a day in the diet should prevail protein products:

• beef
• a hen
• dairy products (low fat)
• fish

Also, vegetables can and should consume vegetables, especially rich fiber:

• any cabbage
• cucumbers
• tomatoes
• lettuce
• eggplant, zucchini

Any training will not give the desired result, if not stick to proper nutrition. To make a girl gain weight In addition to training, you need to eat more. And to lose weight, you need to pick the right products. necessary refuse sweet, starchy and fatty. Competent approach to nutrition will speed up the metabolism and enhance the process fat breakdown.

As a basis, you can take a protein diet for weight loss, which Avoid hunger and improve fat burning. AT Click here to find permitted products and a sample menu.

Interesting topic:

1. Nine exercises to get rid of fat folds on back
2. On aerobic exercise: are they needed or not for fat burning?
3. Training Guide for Girls in the Gym: Specific methods to become slimmer
4. Triceps, Thigh, and Abdominal Fat: Why Exist problem areas