How to lose weight faster?
You have probably heard about the high efficiency of cardio training in burning fat and losing weight. But many do not know that cardio training is not always conducive to fat loss. To achieve this goal, a number of conditions are required. Which exactly?
No sports training is complete without cardio loads. Special exercises aimed at strengthening the work of the heart and the active consumption of calories not only help bodybuilders to dry, but also allow ordinary people to speed up the process of burning fat.
How to make cardio as effective as possible?
The main thing is to keep the pulse within the “target zone”. If this criterion is not met, then the body either has an insignificant load that does not lead to weight loss, or, on the contrary, excessive stress, which can cause overwork.
It’s easy to calculate your heart rate using the Carvonen formula. Perform a simple mathematical calculation, use the numbers obtained during cardio workouts, and very soon you will notice the first positive results.
The lower heart rate threshold is calculated using the following formula: (220 - your age) x 0.6. To get the upper limit of the pulse, you need: (220 - age) x 0.8. Try to choose a rhythm that allows you to keep the pulse in your “target zone”.
Another secret of active fat burning is the duration of the training. Cardio loads should be allocated at least 30-40 minutes. During classes, it is advisable to change the intensity of the exercises, to make them diverse, so that there is no getting used to.
Fat Burning Supplements
For quick fat burning in cardio, you can also use fat burners, for example, L-carnitine (levocarnitine) . This vitamin-like substance is partially synthesized in our body, and partially comes with food. But with increased physical exertion, the need for it increases at times and its lack may occur.
But it is L-carnitine that helps the body use fats as a source of energy, which is so necessary for people involved in sports.
Pros of Levocarnitine
One of the main positive effects of levocarnitine is that it is able to lower cholesterol, thus protecting the heart and blood vessels from pathological changes caused by high levels of "bad" cholesterol.
L-carnitine can be used as an effective natural fat burner. The tool increases resistance to physical exertion, accelerates the recovery of the body after enhanced training. And most importantly - it burns fats, bringing you closer to the cherished goal - a beautiful, slim and athletic body. Take it 20 minutes before your workout, and cardio training will be several times more effective.
Cardio is accompanied by active loss of fluid through sweat, which leads to increased thirst. Beginners from overwork can even feel weakness, which they are in a hurry to eliminate with the help of sugary drinks and juices. However, sugary drinks slow down metabolic processes, reducing the rate of burning fat.
To quench your thirst, it is recommended to drink mineral water without gas or ordinary purified water, but in small sips. Do not abuse the liquid, especially before the start of the workout, otherwise it will be difficult to complete the entire program due to an overfilled stomach.
The main secrets of effective cardio are training for at least 30-40 minutes and being in the "target" zone of the heart rate. Drinks taken during this training should not be sweet.