Cardio Exercises
In terms of exercise in order to get a lean body, you should perform about 30-45 minutes of cardio five times a week as soon as you wake up in the morning -- on an empty stomach.
When you eat carbohydrates, your body takes them and stores them as “glycogen” in the liver and in your muscles. Only when your muscles and liver are completely filled with glycogen will excess carbohydrates be stored as fat. While you’re sleeping, your body burns liver and muscle glycogen. Therefore, when you do your morning cardio before breakfast, you decrease stored glycogen rather than adding to it with food.
If you tend to put on fat easily, stick to high-intensity cardio such as the elliptical trainer or running. If you have trouble keeping your muscle mass, stick to low- to medium-impact cardio like speed walking on the treadmill.
For me, my lean body high intensity cardio is composed of:
20 mins. Walking as a warm-up. Then prepare yourself for 60 seconds walking, then transition to running (normal run) for 30 seconds, and last, shift to full throttle running for 12 seconds, then shift again to 30 seconds normal running then finally transition to 60 seconds walking. Repeat the process 4 to 8 times. Gradually increase the number of times along the process of your lean body program.
Note: Since the workout is very exhausting, it is recommended that it should be done 2-3 times a week. I prefer doing my HIITs after every workout. In addition, don’t forget you lean body core exercises at least three times per week. Keep your reps between 10 and 12 per set, which will ensure that you don’t build huge muscles, but that you really burn them out and fatigue them.
GET LEAN NOW!
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