Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?
Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burns more body fat.
When scientists first reported that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burns body fat, everyone suddenly changed their workout routines to perform low intensity exercises to burn body fat.
Does it work well? NO… and here’s why.
There are millions of overweight people walking around and because they are working out with low intensity exercises, they’re not seeing the results. Why is that so?
Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisure swim. But during a high intensity exercise like running fast, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.
To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.
Now, studies have proven that the right high intensity exercises can crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you’ve finished your training. This effect is almost non-existent in low intensity cardio or aerobic based workout. Accumulatively, your body burns up a lot more calories “during and after” high intensity cardio exercises than lower intensive ones.
Depending on your current health and fitness level, you can inject high intensity exercises to your workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you catch your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes. You can always scale back to your current level of fitness. Perhaps running fast for 10 seconds and walking for 2 minutes may be your starting point. Progressing from there. Remember, you can’t out train a bad diet. Doing it right, takes time. Don’t skip important progressions. That often leads to injuries.
Work your way up to 15 minutes of running for 3 – 5 days a week and before long, you will be steadily losing unwanted body fat.
However, not all high intensity exercises are the same. Eventually, you’ll notice that walking and running fast without building muscle or at least maintaining your strength might be hard on your joints, tendons and bones. Ask anyone who runs if their in pain, if they say no, their not a runner. You’ll eventually have to mix up your cardio with strength training. Boot Camp and running just won’t be enough. To increase your strength and speed, throwing some heavy weight around is a must. But, with the right combinations, coupled with the right format done for the perfect amount of time, you won’t just burn body fat, you’ll also increase lean muscle and improve your cardio at the same time. You’ll get faster at running without even having to run.
Nobody can argue that sprinting is the best way to burn belly fat. Regardless of what sort of shape you’re in now, to get a flat stomach, you’re going to have to run fast and eat right. The only thing holding you back could be running fast without hurting yourself. Your solution: Get stronger so you can fun faster… Get faster so you have have a flat stomach. But remember, if you’re eating poor fatty, high carb foods, there is no cardio known to man that will burn belly fat until you create better food habits and learn how your body works.
#EatToBeHealthy and Fast
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