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Day 2: Fasting Cardio

Want to see your fat burning increase by 43%? Try fasting cardio—cardio work done first thing in the morning prior to eating anything. This is a tip that anyone can use. It does not matter if you are a beginner or seasoned athlete. Fasting cardio simply works.

Fasting cardio has been a heated debate in the fitness world for as long as I can remember. The funny thing is that it is not debated between those who practice it correctly. I believe the key detractors are couch potato types who never put it to use properly.

I used fasting cardio almost exclusively during my personal transformation from 36% body fat to 6.5% body fat, so I know first-hand the power of getting it done while in this state.

There are a few tricks to this tip you will want to use. First, I recommend taking 5 grams of L-Glutamine prior to exercise in power form. This is a simple amino acid that helps your body stay out of a catabolic (or muscle-wasting) state.

Second, if your doctor approves, a cup of coffee prior to exercise really helps liberate brown fat (stubborn fat) and get the thermogenic effect going. Thermogenesis is simply internal body heat. Remember, a calorie is defined as "a unit of heat." That's all it is. Increase your "heat", and you decrease your body fat.

Finally, I'd like you to exercise only at about 65-75% of your maximum heart rate five days per week. You can exercise more intensely, but you risk muscle loss. During this time of day, your body is rather eager to burn fat, so you do not have to push it to the max. Just a good, steady workout for 20-45 minutes is all you need.

After four weeks, include intervals in your sessions. I personally like 3-5 minute intervals where I push my heart rate up to about 85% of my max. Then come back down to the 65-75% range for 10 minutes. Repeat 2-3 times in a session.

My Personal Fasting Cardio Plan

Last year I purchased a Precor stationary bike. It is gym-quality, complete with a heart rate monitor built in to the handles. I wanted to make this process simple and as mindless as possible! I literally re-arranged my den to accommodate the rather sleek-looking machine. It's now part of the "artwork" in my home. (That was a joke.) However, it does blend in nicely.

I get up in the morning, have a cup of java, answer emails, and then hop on the bike. I have it positioned near my television set, which gets very little use unless it's football season. But this is where TeVo comes in handy. I TeVo the few television shows I enjoy and watch them while I ride. This makes the time pass quickly...not that I mind the sessions. They are easy and quick—usually in the 30-minute range. I'm done before I know it.

When training for a peak, I will include a night-time session of 30 minutes 3-4 days per week and toss in more intervals. However, this is used to get me well into single-digit bodyfat. Most people could care less about achieving 5% bodyfat, so this degree of effort is not required to be healthy or to become more trim.

Never forget this absolute rule: nutrition is the key player in fat-burning. My book covers all my nutrition strategies for fat-burning, plus those of 52 other people age 40-80. These are men and women who know what it takes to get lean and stay lean for life! Some are "trim", others are super-fit. You can learn from each and every one of them!

Why This Works

The reason this works so well is two-fold. First, when you wake up, you're coming off of a six to nine-hour fast. Your blood sugar is low, and your body is burning primarily fat for fuel until you eat your first meal. When you exercise in this state, you force your body to draw more of its energy requirements from your body fat rather than from carbohydrates.

Second, your body's natural growth hormone levels are lowest in the morning. Exercise increases GH output. Therefore, the net result can be greater GH throughout the day. GH definitely makes a difference in body fat loss.

Tomorrow's Lesson:
** How To Crank Your Fat-Burning Power In Just 10 Minutes! **

“Read More About How You Can Use
Thermogenesis To Burn More Fat!”

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Click Below To View Previous E-Course Topics
Day 1: Macronutrients
Day 2: Fasting Cardio

© Jon Benson, Fit Over 40 LLC
All Rights Reserved. No reprinting or duplication of this material in any way is permissible without written consent from the author. All content provided for information purposes only. The information on this page and in this e-course is not intended to treat or manage disease. Be sure to check with your doctor before engaging in any dietary or fitness changes and/or routines.