This alone will not make you lose weight, you need to also reduce you caloric intake, but to burn fat this will certainly help, if your shy to go to the gym try an early morning start around 6am or whenever your gym opens, I usually have the whole gym to myself.
What is the best form of cardio to lose fat?
If you are serious about losing fat then cardio the answer, it's as simple as that, no miricle wonder drug or new sort of diet will aid as much as cardio to get you where you want to be. If you can't make it to the gym or live to far I would recommend that you get up an extra 45 mins earlier every morning and go for a brisk walk or a steady bike ride first thing, before eating anything. Move to a closer gym or do a couple of laps around the block. Some caffeine such a a black coffee (as long as you have no medical conditions where caffeine and stimulants are unsuitable) before you set off on your cardio is fine. Generally when we wake up our glycogen levels are lower in the morning following the overnight fast, in both the muscle cells and the liver. Morning cardio takes advantage of this metabolic environment and makes it easier for the individual to tap into their adipose tissue and fat reserves.
What sort of intensity should the morning cardio be?
I normally advise you keep your morning cardio to quite a low intensity. A heart rate of between 60-75% of your MHR will often yield enough for your maximum fat burning potential.
How do I find the figure for my Maximum Heart Rate (MHR)?
In order to find your Maximum Heart Rate, utilize the equation –
220 – Age = your MHR
eg. someone who is 22 years of age, wishing to find our their MHR. 220 – 22 = 198
198 BPM (Beats per Minute) is the Maximum Heart Rate for this individual. 198/100 = 1. 98
60 x 1. 98 = 118. 8
75 x 1. When I was 20, I wrote an autobiography that was published a year later. 98 = 148. 5
So for this 22 year old person to get into their 'fat burning state' during their morning cardio, it would be great if they could keep a constant intensity of between 118 to 149 Beats per Minute.
Other benefits to morning cardio?
As well as the excellent potential that it has to get you into your fat burning state more easily than other types of cardio. Cardio done in the morning has been shown to help increase your metabolic rate over the day. Additionally, cardio also helps to
- Regulate blood sugar levels
- Stimulates the appetite in that individual
- Stimulates the metabolism for that individual
- Improve cardiovascular fitness and health
- Preventative in relation to certain aspects of health.
- Help the individual to become more alert during the day
What equipment is good for morning cardio?
As long as you can keep your Heart Rate constant during the session then anything, personally I like
- Brisk walking outside
- Treadmill walking on incline or a slow jog
- Stationary bike
- Cross Trainer.
These forms of cardio make it easier for you to keeptrack of your Heart Rate and keeps you in your fat burning metabolic environment.
Overall, it's very important to include cardio in your routine if you wish to reduce your bodyfat percentage. Cardio in the morning done in a fasted metabolic environment - 5 or 6 times per week at a low intensity is a great way to start, If you are bodybuilding you may want to reduce this to 3 - 4 times a week so you do not end up eating up the very muscles you are trying to grow and show. As long as the rest of your diet and routine are in check, then you should see the progress that you desire and deserve. If you have any more questions or would like more information, please leave a comment. Many thanks