How To Train Cardio Smart
For Fat Loss – Ajit Patel UK Wellness
Cardio
and High Intensity Intermittent Training (HIIT) training can not only help you
lose weight, but are the only proven
method to remove the most dangerous fat you carry on your body, known as
‘stubborn fat’. Buried deep within the abdominal cavity and between your
internal organs, this visceral and liver fat can trigger heart
attacks, cancer and other potentially fatal diseases.
“When it
comes to increased health
risks, where fat is deposited in the body is more important than how much fat
you have,’ says exercise physiologist, Cris Slentz PhD, lead author of a study
published in the ‘American Journal of Physiology’. Conventional aerobic cardio
training is great at targeting this type of fat, where the shorter, hyper
intense anaerobic HIIT training will raise what’s known as excess post-exercise
oxygen consumption (EPOC) to help your body burn more fat as fuel for many
hours after your workout.
Regardless,
cardio has received a
bad name from some, with claims that it “can’t increase muscle mass”, it
“heightens stress hormones” or even “cannibalises your own flesh.” However the
world’s leading sport
performance scientists and trainers from every sporting discipline all elect
cardio/HIIT training not just to increase fitness levels but also when their
athletes needs to lose body
fat.
A good
point to mention here is that to a coach, weight loss should never be in the
expense of losing muscle.
When you burn your own flesh as fuel,
you go into a catabolic state, which will lead to a spiritual paralysis. So
this leads to the next point, the best coaches and athletes get results from
cardio because they follow a proven structure. They have a plan. They train
to win. Those who don’t, who just turn up to a cardio workout without any
thought or randomly add ‘30 minutes steady state’ at the end of their weights
session, are simply wasting their time.
Cardio
training is not to blame for a surge in cortisol (stress hormone) or loss of
muscle mass; any negative elements are indications that someone is going wrong and
training
inefficiently. Here’s an example and the biggest reason why cardio training has
so unfairly received a bad name. In short, when you elect to perform cardio in
a workout, more often than not the aim is to burn fat
(fat oxidation) as opposed to increase oxygen consumption. Now, fat oxidation
can only occur under certain conditions. The correct moderate training
intensity must be employed so your body
elects to burn predominantly fat as a fuel and does not switch over to carbs,
ie turning the workout from aerobic to anaerobic. However, there is one other
condition to consider. If insulin spikes (from intake of sugar/certain carbs)
before or during the workout, your body
will elect to burn the sugar/carbs that caused that spike first. It then becomes
a physiological impossibility to oxidise fat as fuel.
What one
sees and hears so often is “I needed energy so I drank a non-diet coke, or ate
a Mars bar, or had pasta just before my cardio session.” This means fat
oxidation becomes Void! The workout may have been performed well, but no fat
loss will occur. That person starts off with a 30 minute cardio
session, feeling motivated by training hard, yet sees no results. So they
eventually start to increase their training volume each week in the hope to turn
the tide. Suddenly they are doing 60 or 90-minute sessions and placing too much
trauma and stress upon their body…
Everyone then wrongly waves the finger of blame at cardio!
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