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12 Laws of Fat-Burning Training Rule 12

12 Laws of Fat-Burning Training Rule 12This is it! The last rule in our series on Fat Burning. I hope everyone has enjoyed these tips and will put these into practice not only for this summer but also for the rest of your active life.

Rule 12

CARDIO TRAINING – WHEN TO DO IT

Cardio training has two benefits: 1. it burns calories and strengthens you heart and respiratory system, enhancing your endurance and stamina and 2. it effects hormone levels in the body, which can result in FAT BURNING.

When Cardio training effects hormone levels, specifically, it helps raise levels of norepinephrine, a hormone that is responsible for glucose being released from energy stores. However, the time when you do cardio training makes a big difference in how your body handles the hormonal changes. Cardio on an empty stomach allows norepinephrine to readily target fat cells for use as energy, which triggers maximal fat-burning. On the flip side, if you eat before doing cardio, and particularly if you eat carbs, the fat-blocking hormone insulin rises, making your body less effective at burning fat.

Do This: To ensure that your body is in optimal fat-burning mode, do 30-60 minutes of cardio first thing in the morning before breakfast 4-6 days per week. Feel free, however, to drink your morning coffee (without cream or sugar) and take 6-10 grams of mixed amino acids or a small amount of whey protein powder mixed in water beforehand. The caffeine will help you burn more fat, as will the amino acids (whether from a supplement or whey protein), as research from Kanazawa University in Japan has found. The aminos will also help prevent muscle breakdown during cardio.

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The Contributor

John Graham began personal training in California, where he earned his Master Personal Fitness Trainer Certification from the prestigious International Sports Sciences Association. He has been based in Shenzhen for over 5 years, introducing his knowledge and experience in international fitness techniques and increasing awareness of the latest fitness methodologies. Known for his unique passion and understanding of body dynamics and exercise, and his extensive knowledge of performance nutrition, John’s training programs ensure a well rounded approach to fitness.

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