Increase fat loss and boost your metabolism with high intensity cardio!
Have you ever met someone who has been exercising on a regular basis for years, but really hasn’t made any progress? *raises hand* Not only have I met someone like this…this was ME just 5 years ago! I would run on the treadmill or run outside constantly (even though I hated it), and I didn’t see much progress. Sure, my weight may stay the same over time as long as I ate healthy, but I never saw any progress in my physique. Why? I finally figured out it was because of the constant low-intensity cardio I was doing.
What’s the problem with low-intensity cardio?
You see, the problem with low-intensity cardio (i.e. running, jogging, walking) is that it doesn’t take long for your body and metabolism to get accustomed to this type of training. Your metabolism will adjust, and soon enough, it will only burn calories for the duration of your workout.
Another issue with low-intensity cardio is that it will eventually take longer to burn the same amount of calories. So let’s say it took you 30 minutes to burn 200 calories. Eventually, it would take you 40 minutes to burn those same 200 calories. I’m sure you can agree with me that you would rather burn more calories in the shortest period of time! Right?! I also like to keep burning calories long after my workout is over! With low-intensity cardio, you will only burn calories during the duration of your workout. And on top of that, it will take up much of your precious time to receive minimal results. And really, who wants that??!
Why is high-intensity cardio more effective?
This is where high-intensity cardio comes to the rescue! With high-intensity cardio workouts, you are going to shoot your fat loss and muscle gains through the roof! Studies have shown that subjects on a high protein and moderate carbohydrate diet who completed high-intensity cardio were able to gain extra lean muscle mass and lose more body fat compared to those subjects completing low-intensity cardio.
So why do we burn more fat during high-intensity cardio workouts?
I’m going to go all science-geek on you here…. High intensity cardio increases your muscle oxidative capacity (your muscle’s ability to produce mitochondria,) which allows your muscles to increase in size. The more mitochondria you produce, the more fat you burn and the more lean muscle mass you create. Sounds great, right??
What separates those who get maximum results and those who don’t? I’m pretty sure you know the answer by now: High-Intensity Cardio!
Now, just because you are doing high-intensity cardio, doesn’t mean you should just go through the movements with minimal effort. You need to be pushing yourself to your maximum capacity from start to finish. Trust me, you need to prepare yourself mentally before every session because it is intended to push you over the edge. This is one of the reasons why people choose not to do high-intensity cardio.
How long should I be doing high-intensity cardio?
High-intensity cardio is meant to be conducted in short durations. Anywhere between 15 and 20 minutes would be a sufficient amount of time to get you started. You may be thinking…but that’s not enough time!! Let me put the rumours to rest; just because you spend more time doing cardio doesn’t mean you are burning more calories. If you give it your ALL during a 20 minute high-intensity cardio session, I can guarantee you are going to burn more calories throughout the day than if you went for a 30 minute jog. High-intensity cardio is an all-out effort from start to finish. You should be huffing and puffing the entire time, living second to second, minute to minute, until you are finished.
You must also not forget to keep asking more from yourself. Once you have reached your goal, then set a higher goal and go for that. Once that goal is reached and you are comfortable, set another one. This is a never-ending process and you have to keep progressing or you will keep getting the same results. If 20 minutes is not enough time, then increase the level of resistance on the machine you’re using or try using no hands. Do not increase the time without raising the resistance level first.
What are some good high-intensity workouts I can do at home?
I’m a huge fan of Insanity and TurboFire. Like I mentioned in the beginning of this post, I used to run, run, and run some more with minimal results. It wasn’t until I added TurboFire to my routine that I started to lose weight a lot quicker and see maximum results. I’m talking about going from a size 12 to a size 2!! Recently, I’ve added in Insanity to bump up the intensity even more and gain more lean muscle.
The best part is, you can do these workouts at home with minimal space and NO equipment. With Insanity, You use your own body weight to complete the exercises. And trust me, that is enough! TurboFire is a little different in that it’s cardio kickboxing which is choreographed to high-energy music. It also comes with a resistance band for a couple of strength workouts.
If you have questions about the workouts or how to score your copy to start burning fat fast, go to my site and create a free account and we can start customizing your plan today!!