Burn Off Stubborn Fat: The Protocol
There are two segments to the cardio: - The first segment is for mobilization of fatty acids - to get those stubborn fatty acids out of the fat cell. - The second segment is the oxidation part - to burn them off in the muscle.
For the first segment of the cardio, you'll warm-up for 3-5 minutes and then do 10 minutes of HARD intervals such as 1 minute sprint and 1 minute easy for 10 minutes of total intervals.
After doing this portion of the workout, rest 5 minutes, recover, and drink some water.
The next part of the workout is to do at least 30 minutes or "normal" cardio at a moderate intensity. You should feel you are exerting and breathing somewhat heavily but not at the brink of having to stop.
Wait an hour before eating anything. At that point, have 25-50 grams of protein or so. No dietary fat. Two to 3 hours later, go back to normal eating patterns.
You should get good results using that protocol 3 days per week!
Basically, what you are doing with this workout is exercising in a state of lowered blood glucose with the AM exercise and/or the low carb diet. You jack up the levels of adrenaline and catecholamines to get fat mobilized during the intervals, and then let them fall so that the fatty acid can be burned in the muscle as you perform the moderate cardio. I have used this plan myself and it really works! Again, thanks to LyleMcDonald for designing this workout. His website is http://www.bodyrecomposition.com.
This information will leave you completely capable of burning off stubborn fat once and for all.
Want more fitness tips?
Check out my new book, Change Your Weighs: 199 Reasons Why It's Just Not Working Out. You can also book a Personal Training Consultation or a Consultation with a Certified Nutritionist.