There's lots to learn about being healthy and staying fit, and there's lots to unlearn as well. Studies have shown that morning workouts don't increase your metabolism any more than workouts at other times. Whether it's indoctrinated in you from years of high school sports or just part of your routine, many people think that cold stretching before a workout helps them perform better. Spot-toning moves are useful for providing more definition to your muscles, but if they are hidden under a layer of fat, no one will be able to tell. Many people believe that the delayed onset muscle soreness (DOMS) they experience days after a workout is a symptom of lactic acid in their body, and many people focus on getting rid of that acid.
Anything from an illness to an indulgent vacation can be a setback to any well-oiled workout routine. That crazy circuit workout class your friend begged you to go to was a little too effective, and now you can barely get up the stairs.
You may think that sticking to those three-pound dumbbells will create the sleek look you're going for, but in fact, you can get the results you want in half the time by increasing your weights. Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. If you are familiar with our approach to Fat Loss or just seen pictures of how well people do on our diet, you know that we stress doing cardiovascular activity (light jogging, NOT RUNNING) on an empty stomach- ideally first thing in the morning with a nice dose of Lipodrene and BCAA's. From my personal experience, I've found that exercising on an empty stomach- DRAMATICALLY burns more fat than exercising after eating a meal or three.
Some guys (with credible physiques) still insist that it doesn't make a difference what's in or not in your stomach when you exercise with the goal of burning fat. While it's a no-brainer to me, given my experience (and trying to burn fat in a fed state) and the success of ALL my clients that followed my plan, I still felt it was still appropriate to examine my claim. This includes the use of a low carbohydrate diet (see GLL-get a life’s fat loss diet) and exercising in a fasted state. In this article, I’m going to run through how this physiological process works and give you a handful of scientific studies that back up the benefits of exercising in a fasted state.
Be warned though, this is not a light read as some of the physiology is quite complex, however I’ll do my best to break down into easy to understand terms. Fasting is the process of abstaining from consuming food and drinks for a set period of time.
During periods of fasting, your body’s metabolism shifts towards oxidizing a greater percentage of energy from your fat stores. Physiologically, when you break down (oxidize) fat molecules they are transported in the blood to your muscles to be used for energy. Exercising in a fasted state is just one way you can put your body into a natural state of ketosis. If your last meal was over 8-12 hours ago, and you perform physical activity, your body will have reduced liver and muscle glycogen stores available to supply carbohydrates for energy. Being in this state, means you are more likely to burn stored body fat for energy which equates to weight loss!
The first thing I want to show you is an analysis of five clinical studies that each compared the use of a low fat diet with the use of a very low carbohydrate ketogenic diet (VLCKD). Results like these simply highlight the significant advantage of using a low carbohydrate diet to lose weight then using a low fat diet.
In another study published last year in the British Journal of Nutrition, researchers investigated the effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men. It's important that you learn how weight loss happens so you can develop a lifestyle that keeps unwanted fat away without spending 2 less-than-productive hours in the gym every day. After all there is nothing more disheartening then focusing all your efforts into a diet or weight loss program, that later turns out to be nothing but a fad. The GLL Fat Loss Diet is designed to maximize your body’s fat burning potential and deliver fast results. Still- before you run out the door ready to run a marathon on an empty stomach there are a few precautions one must know. If you are able to tolerate exercising on empty, then you will be well on your way to shedding those pounds and revealing your dream physique. If you have more comprehensive question or something that you would like to have answered sooner - I encourage you to sign up for the 'Good Looking Loser Forum'. We'd be happy to tell you EXACTLY what to do, healthfully - but we need your full attention and it will be longer than this little comment section can handle. What’s the best way to run for weight loss? Answering this question is trickier than you might think. In fact, while running may be a great weight-loss activity, it’s not the best overall method. Your body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate.
While running melts away excess body fat, strength training burns additional calories and preserves muscle mass.
Sometimes your cardiovascular exercise fails to satisfy you, and you may want a tougher workout.
Cardiovascular endurance is the ability of the heart, the blood, the blood vessels, and the respiratory system to provide the required oxygen and fuel to the muscles for carrying on a particular exercise regime for a considerable amount of time at a steady rate.
Cardiovascular exercises are used mainly by sportsmen and sports coaches, to increase their overall endurance.
Cardiovascular Endurance WorkoutsRunningUndoubtedly the mother of all fat burning exercises is running. A treadmill may be advantageous, as it will help you maintain a constant speed for a predefined amount of time. Once you realize that you can run more, increase the speed.SwimmingSwimming is a total body workout.
Following swimming workout routines, will improve your stamina, oxygen level, and help to put on lean muscles.
Jump RopeIt may sound childish, but jumping the skip rope at a fast pace for about 10-15 minutes is not at all easy; and you aren't allowed to take a break in between so watch it! Did you know that a jump rope workout session of 10 minutes can burn more calories, than a 10 minute session of running? Another option is to try increasing the incline or resistance of your bike and still try riding at the same speed.
But, don't give up, within a month you will be able to follow the right technique and burn that unnecessary fat.Step AerobicsThe step machine is like an escalator moving downwards while you are trying to climb it. Quite frankly, I find the step machine really boring, but if you are really focused on your endurance, the step machine is something you ought not to miss.

Apart from being a cardio workout, inline skating also helps to tone muscles and improve stamina.
Wear safety gear like helmets and protective pads, to prevent any injuries.RowingYou don't have to go to a lake for rowing.
When working on these machines you are actually following a smooth, low-impact, rowing motion.
One of the disadvantage of cross-country skiing is that you have to wear a lot of gear for safety. This will definitely get you sweating and regular strength training routine will surely improve your stamina.
Whenever following any strength training exercises, ensure you follow the right technique, posture, and breathing pattern.Cardiovascular endurance exercises are great for weight loss, but they are not for everyone and it is essential that you check with your physician and a trainer before you try these.
And while walking can achieve many fitness goals, it'll take you much longer to accomplish if you never ramp up your walking workout to a run. But since muscles are dense and compact, it may seem that by having more in your body you are becoming heavier. Other studies have, however, found that people who worked out in the morning tended to have more energy and could therefore workout longer, but it's all about choosing which time of day works best for you. Many people reward themselves after a sweaty workout with a indulgence that is twice the calories they just burned, or they overestimate just how many calories that elliptical session actually burned. In fact, stretching before exercising has been shown to be a waste of time and detrimental before certain workouts, like lifting weights. The fat-burning zone you see on cardio machines refers to lower-intensity, lower-heart-rate zone exercises that burn more fat calories than carbs. In fact, DOMS is the result of tiny tears in your muscles that are rebuilding and repairing, which is a good thing: it tells you that your muscles are growing and getting stronger.
But if you've scared that those bulging muscles will dissolve into fat as soon as you stop working out, don't be. Before you think about skipping today's workout in order to avoid any possible injury or fatigue, think again. Save time by doing fewer reps with heavier weights — choose weights that fatigue your muscles within 90 seconds. Training with limited carbohydrate availability can help stimulate adaptations in your body that facilitate energy production via fat oxidation – aka “fat burning”. Once in your muscles, the fat molecules are transported into the mitochondrial membrane (a cell within the muscle) by an enzyme called carnitine palmitoyltransferase I (CPI).
However, those less informed people who promote this misinformation are confusing natural ketosis with the pathological state ketoacidosis.
These results will both astound you and just hit home how effective a very low carbohydrate diet is for weight loss. When combined with exercising in a fasted state, the fat burning potential is significantly increased. Some people report feeling dizziness, fatigue or simply cannot perform exercise at a decent level of intensity. We only recommend ~30 minutes of light cardio and only lifting weights for about 15 minutes if you have the energy.
A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomised, controlled trial.
Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factors in overweight adolescents. It's going to shut down your thyroid if you really eating 300-400 a day and you skin, hair and nails are going to fall off.
Research has proven the most effective tool for shedding pounds is calorie restriction— that is, eating less. If you’re going by feel, this translates to a five out of 10 on the effort-level scale (10 being an all-out effort). Not only do you torch the most calories when you sprint, but your body also burns more fat for a longer period of time afterward. This is important, because when you’re eating 300 to 500 fewer calories than your body uses daily, you are likely to lose muscle along with fat. What you are looking for are cardiovascular endurance exercises, which will burn calories and stretch your limits.
This exercise puts your aerobic cardiovascular endurance to test, and repeatedly trying to increase the intensity of the workout, will help increase your stamina as well as burn off extra fat. As the games start becoming tougher and tougher, it is essential that the stamina of the players increases too. In this simple exercise you have to try running for as long as you can on a treadmill or on an empty ground. These exercises are performed in a pool, are low impact exercises, and can be performed by people who don't know how to swim.
The best part about skipping workout is that you don't have to buy expensive equipment or use large machines for workout. Then take 5 minutes break, and again perform 15 minutes of the workout.CyclingCycling outdoors is a great way to build your endurance.
This too will help build your cardiovascular endurance.TrampolineMini trampoline or rebounders offer a good aerobic workout. In the beginning of the class you might be uncoordinated and not be able to follow the exact posture and technique. Crank it up to the speed with which you are comfortable and do it for another 15-20 minutes.
This will prevent boredom, and also other muscles which usually don't get exercised during the gym workout will get worked out in the dance routines.Inline SkatingSkating is a great exercise.
Hence, a cross-trainer can help mimic the skiing motion.Strength TrainingMany people don't consider strength training exercises as a part of the cardio workout. In fact, running requires 40 percent more energy than walking, which translates to major calorie burn. In fact, you may gain weight when you start working out once you start putting on more muscle, but you'll probably notice that your clothes fit better and you feel slimmer, since muscle takes up less space than fat in your body. If you are trying to lose weight, keep a careful watch on the calories and nutrition of the foods you eat, and wear a heart rate monitor or fitness tracker to better gauge how many calories you're actually burning. Instead, save the hamstring stretches for after your workout, and warm up muscles before a workout with a few minutes of low-intensity cardio. Stick to healthy, fresh foods and add high-intensity interval training to your workouts to further melt away belly fat.

In reality, however, the type of calories burned matters less than the overall amount of calories you are burning: if you want to lose weight, higher-intensity cardio exercises will do that more efficiently, so it's better to up the intensity and go for the overall burn.
You may gain fat and lose muscle when you start working out, especially because having fewer muscles slows down your metabolism, but your body won't be converting one to the other. The right kind of exercise can not only make your sore muscles feel better but can also help you recover faster.
They will mainly burn off the food they ate rather than the body fat they are trying to shed.
You may have heard of this product before, as it is quite commonly used as a weight loss supplement more commonly called carnitine.
The latter is very different to ketosis, usually only observed in people who have been diagnosed with type 1 diabetes. Now let me be very clear, this is not based upon my opinion, this is based upon the science. Figure 1.0 shows the weight lost by subjects in these studies over a 3-6 month period of following either the low fat diet or the very low carbohydrate ketogenic diet.
One group did not perform any exercise at all during the six week study, one group did exercise after eating a meal and the third group did exercise prior to eating a meal in a fasted state.
The first trial involved them not performing any exercise, the second trial involved them performing 60 mins of walking before a meal and the third trial involved them performing 60 mins of walking after a meal.
If, unfortunately you fall into this group, you will most likely need to eat something (protein is the best option) prior to training. So it would stand to reason that the most effective way to slim down through running is to run a lot.
When you’re trying to lose weight you should aim to consume 300 to 500 fewer calories per day than your body uses.
The longer these  runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts. Uphill sprinting gets your heart rate soaring, and it’s easier on your joints and muscles than sprinting on flat ground. Our eight-week running for weight loss features sprint interval workouts that call for repeated 30-second uphill runs. However, if you supplement your running with a couple of full-body strength workouts each week, all of your weight loss will in fact be fat loss. Strength training may be performed at a gym or in your living room. Hence, it is essential to keep up with the demanding nature of today's games and do the exercises. Just a small jump rope can help you boost your cardiovascular capacity and shed those unnecessary calories.Cross-trainerCross-trainers or elliptical machines are found in almost every gym. Before you start with the rowing machine ensure, you perform a warm up of 7-10 minutes of mild jogging on the treadmill.Cross-country SkiingCross-country skiing is done mostly for recreation.
Carnitine transports the fat molecules into the mitochondrial membrane where they are broken down into energy and a by product called acetyl-coenzyme A.
On average, the subjects who followed the very low carbohydrate ketogenic diet lost on twice as much as those on the low fat diet.
At the end of the six weeks, it was no surprise that the first group gained the most weight, after all they didn’t do any exercise. The results showed that the group who performed the 60 mins of walking prior to eating (i.e. However, when you run a lot your body also wants to eat a lot in order to avoid chronic fatigue or injury. If you do this, you will lose weight steadily at a moderate rate—but you will also lack the energy to maintain a heavy running schedule. Avoid taking sports drinks or energy gels during fat-burning runs because their carbohydrate content reduces the muscles’ reliance on body fat for fuel. These should be hard efforts, but not so hard that you find yourself slowing down before you complete the final interval. Focus on bodyweight as well as weight-lifting exercises, such as lunges, squats, deadlifts, pushups, shoulder presses and planks. In the beginning you might find these machines a bit difficult to use, however, once you get the hang of them you can perform a really intense workout with the help of these machines. As the surface of a trampoline is slippery, make sure you wear the right kind of shoes while working on it to prevent any falls.KickboxingKickboxing has become a popular workout. You can use your inline skates and do interval skating, basically skate for 5 minutes at a normal pace, then speed skate for two minutes, then again normal pace, then again speed skate and so on. If yesterday's workout included lower-body work, spend today focusing on your upper body, do a less-intense cardio session, or give weary muscles a good stretch in yoga class. The acetyl-coenzyme A is then used to produce energy through a process known as the citric acid energy pathway. This keeps you motivated and stick to the workout program better.DancingYou must be thinking can dancing really be a cardio workout. Skiing uses both the upper as well as the lower body, which helps to burn maximum amount of calories. Most surprisingly the third group which performed the exercise in a fasted state, did not however gain weight. Now 20% doesn’t sound like a great deal more of weight, however these results need to be put into perspective.
Well, not all kinds of dance forms are intense, but some like zumba or hip hop dancing are. The group of men only did 60 mins of walking and the intensity was quite light ~50% of their maximal effort. However the citric acid energy pathway only has a capacity to process so much acetyl-coenzyme A which leaves a surplus.
Ketosis due to either a low carbohydrate diet or exercising in a fasted state is safe as long your blood sugar levels are stable and your blood ketone levels are not at extremely high levels such as that observed during ketoacidosis.
The researchers concluded that “fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet”. Performing moderate to high intensity exercise in a fasted state would provide even greater results then that demonstrated in this study.
This surplus is sent to the liver, where it is used to generate ketone bodies (acetoacetate and ?-hydroxybutrate).
The production of ketones is a sign that your body is breaking down a greater percentage of fat stores, then normally, for energy. Just real ways you can shed some pounds.Is The Key To Weight Loss Simply Drinking More Water?

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