In a previous 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 (the breakdown of fats).
Lipolysis is the process of splitting fats into their constituent fatty acids by lipase. Lipolysis occurs in the mitochondria, where fatty acids are delivered via a carrier, carnitine.
Studies have shown that the secretion of these "fat-burning" hormones increases with exercise intensity. In addition, with an increase in the duration of cardio training, the use of fats as an energy source increases, while the use of carbohydrates decreases. Therefore, it is necessary to perform high-intensity cardio training for a longer time to maximize fat burning. There is only one problem - it is impossible to maintain high-intensity cardio training for a long time.
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) is a workout in which you alternate a load of high and low intensity exercise. For example, jogging 100 meters, then walking 100 meters and repeat.
It is impossible to run at maximum speed for a long period of time, because fast run, like other types of cardio exercises, involves anaerobic energy systems, in particular, a creatine phosphate system, which provides energy for short-term physical activity.
After training, you need to rest and give time to the creatine phosphate system to "restart". In addition, after such a training you will feel tired for the first time. After 10 runs you will be almost exhausted. If you can’t run, you can continue to walk and bounce, the intensity is not as high as in sprinting and uses other aerobic systems.
Knowing all this, we can establish a cardioprogram to maximize fat burning:
- 15 seconds of maximum performance, 45 seconds of low-intensity cardio workout
- Repeat 10-15 times
- 15-30 minutes of low-intensity cardio training
Cardio training can be performed on a treadmill, elliptical trainer, bicycle, etc. We usually recommend an elliptical trainer, as it has slight jolts and easy gear changes. We also recommend a cardioprotocol for hard-to-burn fat separately from strength training, either in the morning if you exercise in the evening, or on non-workout days. To begin with, we recommend performing a cardioprotocol for hard-to-burn fat 2-4 times a week.
In addition, you can perform low-intensity cardio training after a workout or on free days, if the cardioprotocol for fat burning is performed on days of strength training. This is optional, but it accelerates weight loss. We recommend at least once a week to rest from all workouts.
As exercises for burning fat, you can use any type of training that you can perform with high intensity. Even barbell workouts can be performed with high intensity.
The most popular and effective types of cardio training:
- A ride on the bicycle
- Elliptical trainer
- Step - Aerobics
Cardio workouts for losing weight at home
The ideal cardio workout at home is jumping rope. Engage in interval: first jump for a minute at a frantic pace, 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 carry out cardio training at home.
Cardio training for burning fat in the gym
If you want to do cardio in the gym, you have several options. For example, use special cardiovascular machines, in which a suitable program is already registered. Or conduct interval training: take a minute to practice without a break on each simulator, bypassing them all in sequence. This training is also called "circular". With experience, you can even go for 2-3 laps in a row, and if there are few simulators in the gym, then this is worth doing just that.
Nutrition before and after cardio training
An hour 2 hours before such an intense load, you should refuse food. It is best to drink a cup of coffee made without sugar and cream 15 minutes before training. It has fat-burning properties and will allow you to train longer.
During and after training, you need to drink water and not eat another 1.5 - 2 hours to prolong the fat-burning effect. In the afternoon, protein foods should predominate in the diet:
- a hen
- dairy products (low fat)
Also, vegetables can and should consume vegetables, especially rich in fiber:
- any cabbage
- eggplant, zucchini
Any training will not give the desired result, if you do not adhere to proper nutrition. In order for a girl to gain weight , in addition to training, it is necessary to eat intensely. And in order to lose weight, you need to choose the right products. it is necessary to refuse sweet, flour and fatty. A competent approach to nutrition will speed up the metabolism and strengthen the process of fat breakdown.
As a basis, you can take a protein diet for weight loss , which will avoid hunger and improve fat burning. In the article, by reference, you will find permitted products and an example menu.