Singapore Fitness Trainer

Fastest Way to Burn Fats

Supposing you take a 3km brisk walk. Does this exercise alone help burn fats? – The wild truth is that it does not.
One might feel a sense of pride, thinking that a few ounces of fat have been burned off. However, you probably clocked out about 115 calories which is easily replaced by a snack – just 3 pieces of crackers.

How Our Body Process Food

To understand that, we must understand what happens in your body when you eat food.

Step 1: Body digest and breaks down the food into (amino acids, glucose, and fatty acids)
Step 2: The small intestine absorbs these nutrients into the blood
Step 3: It usually takes about 2-4 hours to be in complete fasted state (that also depends on the size of the meal)
Step 4: Fed vs Fasted Cardio:

Cardio done while the body is still processing the food = Normal/Fed cardio.
Cardio done when your body is no longer processing food = Fasted cardio.
The best time to do Fasted cardio? No brownie points for this – first thing in the morning before breakfast.

 

It’s No Secret.

Basically, it “teaches” your body to burn fats more effectively in the long run.
How? Fasted cardio converts your body into a fat burning machine and it increases your metabolic rate.
Fasted cardio elevates the growth hormone levels which aids fat loss. In addition, it decreases post workout appetite which prevents overeating.

Those “stubborn” fats which is the bane of your existence? Those will be eliminated.
If you are a woman reading this, hear hear.
Hips, thighs, and butt are probably the most challenging to tone and shape up when you are trying to lose weight.

If you are a guy, don’t think you are getting off easy. Your abdominal muscles, obliques, and lower back are usually the stubborn parts.
Fasted Cardio done with the intention to bring blood circulation to these areas will help these stubborn areas tone up faster.

Not Just a Theory

As it turns out, exercise plays a HUGE part in effective fat loss. However as with everything, T&C applies – exercise done at a certain time and under certain conditions can produce the most desirable outcome. That’s our cheat code.

Recently, scientific research shows that fasted exercise:

  1. Increase lipolysis: Breaking down fat cells for energy
  2. Fat oxidation rates: Burning of this energy by the cells
  3. Body chemical “catecholamines” helps break down fat cells when blood flows into the stubborn area

Applying this theory – While calories deprivation remains as the best way to purge body fat, fasted exercise is done first thing in the morning and could possibly turn on various genes that affect the fat burning process.

 

Cheers to Burn Fats – A Beginner Fasted Cardio Solution

Our advice – An early morning jog, bike ride or a session on the treadmill or elliptical does not only burn fat, but sets you up on becoming more effectively at burning fat. Which would make dieting presumably less painful.

Try the below & thank us after.

Monday: Fasted walking for 20mins + 4 sets of bodyweight Squats x 20 reps
Tuesday: Fasted brisk walking for 30mins + Legs are at work + 4 sets of bodyweight Squats x 20 reps
Wednesday: Fasted cycling for 30mins + 4 sets of Abdominal crunches x 20 reps
Thursday: Fasted brisk walking for 35mins + 4 sets of Abdominal crunches x 20 reps
Friday: Fasted slow jog for 20mins + 4 sets of Leg raises x 15 reps
Saturday: REST
Sunday: Fasted jog for 30mins + 4 sets of Lunges x 15 reps per leg

Apply this program into your daily life and see the change.