Turbulence Training Newsletter
Brought to you by Craig Ballantyne
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Today we're going to cover one of the biggest myths in
fitness. The one that says:
"You should do cardio on an empty stomach to burn more fat."
I bet you know where this is going...after all, I just
called it a myth.
Well, first we have to go all the way over to Italy, to hear
from researchers who had a study published in the International
Journal of Sports Nutrition Exercise and Metabolism (21:48-54, 2011).
The Italian researchers wanted to see what would happen
when eight healthy young men did the following workouts:
Workout A: 36 minutes of slow cardio at 65% maximum heart
rate in the morning without eating
Workout B: 36 minutes of slow cardio at 65% maximum heart
rate in the morning AFTER a small meal
The RESULTS?
24-hours after exercise, the results found that eating before
cardio increased both calorie burning AND fat burning.
That's right, eating before the workout increased fat burning
in the 24-hours after exercise.
The scientists concluded that "fasting before exercise does
not enhance lipid utilization; rather, physical activity
after a light meal is advisable."
BOTTOM LINE:
The truth about fasted cardio is that it is NOT a magical
way to boost fat burning.
But the REAL TRUTH about cardio in general is this:
You're not going to get the best results from slow cardio,
fasted or fed. We've covered that dozens of times in our TT
newsletters here, and you already know to skip it and use
interval training or bodyweight exercises instead.
For example, you could try this, the infamous 5 rounds of
5 minutes from the TT Bodyweight Cardio 3 program.
Day 3 - Workout B
- Start with the general bodyweight warm-up circuit
- Do each exercise for 1 minute and then move to the next
exercise without rest.
- Rest 1 minute at the end of each round before moving to
the next round.
Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges
Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee
Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place
Round #4
- Split Shuffle
- Side to Side Jump
- Side Plank (30 seconds per side)
- Total Body Extension
- Run in Place
Round #5
- Seal Jump
- Close-Grip Pushup
- Lateral Lunge
- Mountain Climber
- Side-Step
Get the complete exercise photos and descriptions, along
with the rest of the Bodyweight Programs on sale this week only:
=> http://www.turbulencetraining.com/101BodyweightExercises/
Burn fat WITHOUT slow boring fasted cardio,
Craig Ballantyne, CSCS, MS
PS - Just say no to slow boring cardio on an empty stomach.
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