WHAT YOU HAVE TO KNOW ABOUT FASTING CARDIO

WHAT YOU HAVE TO KNOW ABOUT FASTING CARDIO

The cardio fasting know it is a controversial topic, but keep reading, as I have to defend him.

What does Fasting Cardio consist of?

It is doing cardio at a moderate intensity, nothing very intense, you hardly wake up, you have a window of 1 hour since you open your eye to do it, then you must eat. As you come to sleep and you have not eaten, your insulin and blood glucose levels are very low, this is beneficial because when insulin is high you do not burn fat and gasoline as it is available more quickly is fat because it does not you eat carb or protein, you use your body fat to be able to do the activity, if you are a "car", that body fat is the "gasoline" that allows you to move.

You will not wear out the muscle! That's not something that happens so fast and simple, if you keep the cardio in moderate intensity, walk at a quick pace outdoors or something like that, I for example tip my treadmill at 5% and walk at a fast pace, you do not more than 45 min, and you have breakfast right after, you will not wear out muscle.

And not only fasting cardio helps you burn more fat, it has other benefits:

- Condition and metabolically train your body to burn more fat when you do other activities on the day, your body becomes efficient using body fat as gasoline.

- You also become more efficient by burning more calories.

- A study published in the Metabolism magazine measured the energy expenditure (calories burned) of 12 endurance athletes, performed 60 min. of static bicycle at 50% of its VO2 max. The researchers found that when the group that did it before eating, the energy expended was greater, and the percentage of those calories coming from fat was also higher. Fasting men also burned more fat in a 24-hour period, 720 versus 608.

- Help you lose that stubborn stubborn you have left, those problem areas in men and women, men tend to accumulate more fat in abdomen and lower back and women more in legs and hips, this is by a physiological mechanism.

The body uses chemicals called catecholamines to break down fat cells and use fatty acids as fuel. The catecholamines travel through the blood and adhere to the receptors in the fat cells that then trigger the release of that energy stored inside the cells (fatty acids) so that it can be burned, remember that the body fat is a reserve of energy.

Fat cells have two types of catecholamine receptors; Alpha and Beta receivers. The Beta receptors accelerate the mobilization of fat while the Alpha receptors hinder it.

The more Alpha receptors have more resistant fat cells, the more they will be mobilized by the catecholamines. Now, the more receptors Beta has a more receptive cell will be those catecholamines that mobilize fat.

The areas that take the longest to respond are those that have the most Alpha receptors; Men have more Alpha receptors in the abdomen area and women have more alpha receptors in the hips and legs.

Another problem with these areas is that they have less blood flow, and you need a good blood flow to mobilize those fatty acids and that they are burned as an energy source. The less blood flow there is, the fewer catecholamines reach the fat cells. These two conditions: the distribution of the receptors and the low blood flow makes these areas the last ones to reduce.

Now, how does fasting cardio help with this?

Well, because the blood flow in these areas increases when you are in a fasting state, which means that catecholamines can reach this stubborn fat easier, which results in greater mobilization and oxidation of it.

If you want to further maximize the loss of fasting fat, supplement or take caffeine before doing so, 200-250 mg. of caffeine in pill or a good cup of black coffee without sugar before doing so, this raises levels of catecholamines in the body and stimulates enzymes that burn fat and this makes fatty acids more available and mobilized to a greater degree to be oxidized, also caffeine gives you an energy boost.

I in particular saw a drastic change in my body when I started to include it all the time, you have to be patient and let your body respond, but the change was great, I studied it A LOT, and I started applying it when I was preparing to compete , and I continue doing it.

If you do not like Fasting Cardio you do not have to do it simply do your cardio after the weights and you're done. I do the cardio fast three or four times a week and another three days a week I do it after the weights and that if it is more intense ; so I get the best of both techniques.

Eye; We are talking about cardiovascular, not weights or something super intense, for those types of activities where you enter into anaerobic phases if you need to eat before.

Another thing, here I am not saying do not eat breakfast , breakfast is one of the most important meals, only you do an hour after waking, and we will be sincere, a large majority of people wake up in the morning do anything is They distract and spend an hour before sitting down to breakfast .

I think Fasting Cardio is excellent for us moms, I wake up an hour before what it's my turn to wake up my daughter and my husband, I leave that and then for me the day is simplified. My job is to give you a range of possibilities and options so that you can choose what suits you best, before I post something here I study it very well, I compare different studies, I apply it to myself and after a while if I see that it works I recommend them. Always bear in mind that everything I publish and teach them I do with the best intention.