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Should I Do Cardio to Lose Weight?

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Cardio that burns the most calories

Primary care physician Saju Mathew, M.D., explains the benefits of interval training.
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How Does Exercise Impact Weight Loss?

Developed and produced by
Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau's are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.
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Cardio vs. strength training: What you need to know

Cardio and strength training affect your body differently, and both are essential to your health and well being. Watch this video to learn how.

Learn more about strength training exercises you can do at home:

Request an appointment at MD Anderson by calling 1-877-632-6789 or online:
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Should I Do Cardio to Lose Weight?

For more info on health-related topics, go here:

Take Dr. Berg's Free Keto Mini-Course: or go here:

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Today, I want to talk to you about exercise. Should you do cardio for weight loss?

Exercise only contributes 15% of your results with weight loss. The majority of your results will come from diet.

There are basically two types of exercise for weight loss:

• Aerobic — Low Intensity (with oxygen)
• Anaerobic — High intensity (without oxygen)

Aerobic exercise:

An example would be walking.
• Fat burning effects occur after 25 minutes 
• Low-stress type of exercise 

Anaerobic exercise:

An example would be HIIT

• You’re working out 20-40 minutes
• Fat burning effects occur 24-48 hours after the workout during sleep

Some barriers you may run into:

• What you eat 
• Sleep (you need sleep)
• Quantity of exercise 
• Intensity (needs to be adjusted to your recovery)
• Frequency 
• Recovery (the benefit of exercise occurs in the recovery phase)
• Stress 


Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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Lose Weight | Lose Belly Fat | How To Lose Belly Fat

Lose weight or lose belly fat. This video is on how to lose belly fat, lose weight fast, get rid of belly fat for men and women.

This weeks video on how to lose weight and belly fat I've received a lot of messages and comments to make a video on this topic and now it's finally ready. I really hope my tips help you and always remember you’re awesome!

WHAT IS BELLY FAT:
Belly fat is a more significant issue than the aesthetics of squeezing into last year’s skinny jeans – it’s an indicator of your overall health. There are two types of fat that sit around our midriffs. One is the subcutaneous fat – the fat under your skin that is distributed all over your body. It’s what is referred to when asked if you can pinch more than an inch. The other type is visceral fat, which surrounds all our vital organs such as the liver, pancreas and intestines.

Visceral fat is said to be more “metabolically active” than subcutaneous fat, and researchers have found that the stress hormone cortisol significantly increases its storage. It has been strongly linked to both insulin resistance, inflammation and metabolic disease, even in those who have a normal BMI. But although it is considered more dangerous to our health, the good news is that it is easier to shift than subcutaneous fat.

CALORIE CALCULATOR:
Use this calorie calculator to find out how many calories you need to consume to maintain your weight. Then reduce that figure by 500 calories as explained in the diet portion size guide to start losing weight and belly fat quite quickly.



DIET PORTION SIZE:
To help participants reduce the amount they were eating, they were encouraged to measure portions based on the size of their hands.

They aimed for a daily intake of,
• Three fist-sized servings of carbohydrates
• Two palm-sized servings of lean protein
• Two cupped handfuls of vegetables or salad
• Two fist-sized servings of fruit
• Two servings of fat or oil covering the tip of the thumb

In addition they could have 200ml/⅓ pint skimmed or semi-skimmed milk, or two 125g pots of natural or low-calorie yoghurt.

For more information on healthy balanced diets and different food groups:

RESULTS:
After six weeks, the results were revealing.

As explained in the video there was another group in the experiment - the sit-up group. They each did a daily 10-minute abdominal workout over the six-week period.

This group didn’t lose any weight or get any healthier, but they did lose an impressive average of 2cm from their waistlines.

But the clear winner was our group the diet-control group. This group lost an average of 3.7kg each over just six weeks. Their average waistline reduced by 5cm. Dexa scan readings showed an average of 10 per cent of their existing body fat being lost, and an impressive 20 per cent reduction in the visceral fat inside the abdomen. This group lost overall body fat as well as abdominal fat, and saw improvements in their other general health parameters too. Including resting heart rate, blood glucose, blood lipids, weight and blood pressure.

MHRA DIET PILLS VIDEO:
In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers.

Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations!

For more information and guidance watch the video:


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I'm a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

Cardio vs Weights (Best Way to Burn Fat)

Cardio or Weight Training? Which way is the best way to burn fat? Which is best for fat loss and overall weight loss? I answer all of these questions and more in today's video. Use your time efficiently by learning which one of these is best for fat loss. Once you know how to burn fat and gain muscle at the gym progress accelerates.

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Timestamps:
Traditional Cardio (Steady State, Long Duration) 1:00
Fat Burning Zone 2:11
Weight Training & Burning Calories 3:46
Higher Heart Rate 5:47
Cardio After Weights 6:06
Peripheral Heart Action Training 6:51
High Intensity Training Routine 8:39

If you're trying to burn fat why not do it in a way that has you working smarter rather than harder. Most people automatically assume that cardio is better for fat loss and weights are better for building muscle. And this may be true if you compare traditional steady-state cardio to traditional weight training but there are different forms of weight training that incorporate very effective new training techniques that may be far more beneficial for fat loss. So If youre the type of person that wouldnt mind burning fat faster with less effort then stick with me through this video because I'm going to give you a couple surprising new ways that you could lose fat way faster with both cardio and weight training models and ill make sure that you fully understand which one is best for you and your goals. Now if you're looking for the quick overnight fix I don't have that for you but this is as close as you're going to get to that magic bullet quick fix to spending less time in the gym while burning more fat from your workouts. So let's start first by taking a closer look at Cardio and weight training at their core. Traditional cardio is usually performed on a treadmill an elliptical stair climber a bike or even on a rowing machine. When I talk about traditional cardio I'm mostly referring to steady-state long duration cardio where you're continuously repeating the same low to moderate intensity motions like jogging, biking, or swimming for an extended period of time. Most of traditional types of cardio are forms of aerobic training. Aerobic training primarily involves using oxygen to sufficiently meet the body's energy demands during exercise. On the other hand traditional weight training where you lift a heavy weight load for a certain amount of reps before taking a break and then repeating for more sets, THAT is considered anaerobic training. With anaerobic training oxygen alone cannot supply enough energy to meet the demands placed on the body so glycogen from the muscles is primarily used to fuel the activity. Generally speaking, you’ll burn more calories for each session of cardio than weight training for about the same amount of effort. Minute per minute, cardio burns more calories. But does that mean that cardio is better for fat loss? Let's take a closer look. For a long time it was believed that to burn the maximum amount of fat you had to stay in what was known as the fat burning zone which mostly could only be maintained through aerobic cardiovascular activity. The idea behind the fat burning zone was that you would burn a higher percentage of fat calories rather than carb calories when you stayed at about 70 percent of your maximum heart rate. And this made sense to most people because once an activity became too intense the pathway for energy would change to anaerobic and begin primarily burning glycogen or carbs for fuel rather than using fat oxidation. However, it's been proven that the fat burning zone is a myth because both types of training aerobic and anaerobic can burn plenty of fat. And if you burn more overall calories from a higher intensity workout like the ones I'm about to share with you, so anything above roughly 70% of your maximum heart rate you might be burning a higher percentage of carbs, but you're also burning more overall calories because you're heart rate is higher and the activity is more intense. So even if you have a smaller percentage of fat coming from a larger overall number of calories, you can still wind up burning more fat. This is easy to understand if I give you an example like take 50 percent of a smaller number like 500, and then take 30 percent of a larger number like 1,000. Just because you're burning a higher percentage of fat from lower intensity exercise like steady state cardio, doesn't mean that you're burning more fat. On top of that even though we know cardio will typically burn more calories per session than weight training, research has shown that


Study comparing weights vs cardio:

CARDIO OR STRENGTH - WHAT SHOULD U DO FIRST?

What came first, ‘chicken’ or the ‘egg’? That’s how complicated certain questions can be in fitness. One such mind-bending question, which surprisingly sounds simple, is “what training should be done first: strength or cardio?”

This ebook, dissects this question from various angles. To answer this, rather seemingly simple, yet extremely complicated question, this book is divided into three sections.

- First is the intro about the concept of ‘Concurrent Training’ and ‘Interference Effect’.
- Second, are the number of research studies on this topic.
- Third, summary of the findings under three different headings, because of different answer of the same question for different people; namely, pro-sportsmen & bodybuilders; beginners in the gym & general fitness enthusiasts; and older adults & medical cases.

In fitness, most things are relative and conditional. There are very few extremes of dos and don’ts. A recommendation that works for one individual, may not work for the other. Our answer to the question: “what training should be done first: strength or cardio?”, falls in the same category...

Get your ebook here:


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Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.

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A Non-Weight Bearing Workout you can safely use to stay fit when recovering from a foot injury, ankle injury, physical limitation, surgery, or disability. Stay fit and positive with this exercise routine that includes cardiovascular, strength, and flexibility training for a total body workout.

Hello My Friend,

Are you healing from a Foot Injury? Ankle Surgery? Or working with a disability? Here is a Non-Weight Bearing exercise routine you can use to stay fit, active, and positive. This 40 minute video includes cardio, strength, and flexibility exercises for a total body workout. You will get your heart rate up, work up a sweat, and feel fantastic!

In this Non-Weight Bearing Workout you will move through the following exercises:

Non-Weight Bearing Seated Cardio Exercises

Get your blood flowing and heart pumping with seated chair cardio exercises including seated chair jumping jacks, seated chair boxer punch, and seated chair cardio knees. This Non-Weight Bearing cardio exercise sequence will allow you to get your heart rate up and work up a good sweat!

Non-Weight Bearing Bodyweight Strength Exercises

Maintain your strength and lean muscle mass with this series of Non-Weight Bearing bodyweight strength exercises including: modified pushups, leg raises, hip lifts, modified planks, sit-ups, crunches, and more.

Non-Weight Bearing Flexibility Training Exercises

Finish your workout with a Non-Weight Bearing stretching sequence to help you stay flexible and mobile. Move through modified pigeon pose stretch, seated spine twist, quadriceps stretch and my personal favorite: the scorpion stretch!

This total body Non-Weight Bearing Workout requires a chair and an exercise mat. It can be done in the comfort of your own home or while traveling for a total body workout.

Before starting any new physical activity, you should consult your healthcare provider. These exercises are suitable for most people, including seniors, recovering from an injury and in need of a Non-Weight Bearing workout. But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully. Honor your injury and be smart!

Having an injury, disability, or physical limitation doesn't mean you can't exercise. It just means you have to get creative with HOW you exercise. Done properly and safely, exercise can be an incredible resource to keep your body and mind healthy, positive, and fit. That's why I've created a series of workout videos to help you keep moving no matter what. These creative exercise routines include videos you can do with a foot injury, disability, or illness. I believe movement can be medicine that allows you the strength to live your best life.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

When trying to lose weight how much cardio should I do?

Description

20-Minute Advanced Chair Cardio Workout Video You Can Do With A Foot or Ankle Injury

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 Hi Friends!

My Youtube channel has allowed me to connect to so many people around the world who are dealing with physical challenges and injuries. My heart melts when I read the emails, facebook messages, and YouTube comments. I know exactly how you feel! I have been in your shoes (and your boot) and want to help you feel better.

Dealing with injury is one of life's greatest challenges. I am committed to creating content that helps you stay strong and positive. This 20-minute advanced Chair Cardio Workout was filmed to help you get your blood flowing, heart pumping, metabolism moving, and keep your body healthy. The workout is non-weight bearing and can be done at home or at the gym. These exercises will work your total body without putting any pressure on your feet your ankles. You will feel your arms, legs, lungs, and abs burn while you work your cardiovascular system. This advanced Chair Cardio workout will get your heart rate up, get you to work up a sweat, and help you feel alive again!

This is an advanced Chair Cardio workout that moves at a fast pace. YOU MUST be cleared by your doctor or physical therapist before starting this or any exercise routine. Please modify as needed and make this workout help you feel GOOD. I used a pillow as a cushion for extra support on my chair during this workout.

Are you ready to get your heart pumping and your muscles working? Sit and be fit with me! Press play!

I hope this video serves you in feeling your very best and staying in great shape while you recover from a foot or Ankle Injury. Don't forget to check out my full length Hurt Foot Fitness program for more support in staying fit, healthy, and positive while recovering from injury. Stay In Shape and Stay positive with me here:

Let me know how you feel after you try this Chair Cardio Workout in the comments below. I believe in you and am here to support you in feeling good. Stay strong and stay positive. Remember, every day is a choice. And injury or not, it's up to you to make it great.

With love,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life.

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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3 CARDIO METHODS TO GET LEAN AND BURN FAT | How to lose weight and retain muscle mass

This video will show you effective methods to burn fat while retaining muscle mass!

♡ Get my full body guide now - ♡

Full workout program below, just take a screenshot and you're good to go!

Sprints;
10sec sprint / 10sec rest
10set x 3 rounds

4min sprint/jog
2min sprint - 13.0 speed
2min jog - 9.0 speed
2min sprint - 13.0 speed
2min jog - 9.0 speed
Repeat 2-4times
Rest rime 1-2min

4min incline intervals;
1min - 0% 13.0 speed
2min - 3% - 12.0 speed
3min - 6.5% - 9.0 speed
4min - 10.5% - 7.0 speed
One time or Repeat for 2-4times
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Hi guys! Follow me to the gym for a killer cardio session :) This session is perfect if you are short in time but wan't to work your body effectively after a gym workout. This is a HIIT workout, high intensity interval training, which is good for burning fat and at the same time keeping your muscle mass. I also talk a bit about fat burning in general and how you can't target burn fat from a specific place, like do sit-ups to burn fat from your belly and get a six pack, no no. It doesn't work like that. So here you go, hopefully a useful cardio workout and also my cardio philosophy on top of that! Much love!
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Do You Need Cardio For Fat Loss?

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How much cardio? What kind of cardio should you do?

Disclaimer :This video is assuming you are doing 2-4 weight lifting sessions per week

Im never really an advocate for cardio only programs
These are estimations. There is no exact right or wrong amount. This is just my suggestion based on experience with myself and my clients.

Ask your self these questions
What are my goals?
Whats my body type?
How tight am I going to be with my nutrition?

What are my goals?
“ Lose weight” aka lose fat?
Gain muscle?
Get “shredded?

Whats my body type?
Ectomorph
Mesomorph
Endomorph

How tight am I going to be with my nutrition?

Endomorph that wants to lose fat
While being super tight on your nutrition I would suggest 2, 25-35 minutes sessions of steady state cardio.
Steady state is easier on the joints
And typically more enjoyable for the beginner
(3-4 sessions a week if you're not going to stick to your nutrition plan strictly)

Mesomorph who want to get shredded
If you're super tight on your nutrition I would suggest 2-3, 15-25 minutes sessions of interval cardio or 2-3, 7-15 minutes sessions of HIIT per week

I would add 1-2 sessions of steady state cardio if you're not strictly sticking to your nutrition plan

Ectomorph that want get shredded
I would suggest 1-2, 7-15 minutes sessions of HIIT per week
Add 1-2 15-25 minute interval sessions in there if you're not going to be strict

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Outro by @cnmonewayfilm
******All information shared in this video is merely the opinion of Robert Glover. Use this information at your own risk******

Cardio, How Much Should You Do?

I'm often asked how much cardio should one do to lose weight. In this video I discuss the best methods for determining you cardio amount based on a few important factors. Your body type, your style of training and your nutritional adherence. Excessive amounts of Cardio isn't at all necessary, this video will show you why.

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******All information shared in this video is merely the opinion of Robert Glover. Use this information at your own risk******

How to Do Cardio On OMAD Lose Weight & Gain Strength the Right Way!!!

Hello Bulldogs! John Sonmez from Bulldog Mindset Here, where I teach you how to go from the Victim Mindset to the Bulldog Mindset.

Today's topic is about doing cardio on OMAD (One Meal A Day). A lot of people put up a lot pf resistance to this, and say: well if you're on OMAD, eating only one meal a day, if you're fasted you can't do cardio, you won't have the energy to do this!

Now this is wrong, because it's probably best to do cardio and to do any kind of aerobic activity while you're fasted, especially if you're trying to burn fat. So I've doing this for about 4 years now, 7 days a week on OMAD ( eating One Meal A Day ) sometimes I eat One Meal Every TWO DAYS!!!

I do this while I'm lifting weights, running, training for my marathons and doing muay thai Kickboxing, which is quite a cardio workout!

Now I'm not just doing this but EXCELLING AT IT! The reason why I'm saying this is because my performance has not suffered, and to be honest it did improve! I want also to mention that I tested this, I did test working out, lifting weight, running doing aerobic activities after eating when I'm not on OMAD ( One Meal A Day ) and I found that my performance did go down!

Some of that may be because my body adapted to me running marathons and lifting weight on no fuel! However you can do these activities on an empty stomach since you might not used to it you might find it hard at first, I'm not giving medical advice here BUT if you do this and you're not getting dizzy or feeling like passing out then go through with it and see how far can you push without harming yourself!

Here is the thing, because from an evolutionary stand point, if a cave man didn't eat for several days and hungry, do you think he would be so out of energy that he wouldn't be able to run after his target? well no! In fact he would be more PRIMED to run even faster and harder since he is a dire need for nutrition. That's exactly why I noticed with myself I have more energy, more focus and more sharp when I'm on an empty stomach when i'm doing OMAD ( One Meal A Day ).

You can also take himbine hcl and caffeine that's supposedly is gonna help you loose weight! At the same time if you're really overweight just doing OMAD ( One Meal A Day ) would be enough for you to loose weight and give you a good result!

After that it all depends on your goals, you can add supplement and cardio, and you still can gain weight. For someone like me on OMAD ( One Meal A Day ) and doing running 50 miles a week + cardio + kickboxing being at 225 pounds I still can gain weight! yes even on OMAD ( One Meal A Day )

You have to be carful, don't assume this is a magic pill or magic trick, at the same time don't short change yourself, if you're training don't think that because your training you must eat more. As I said I've tested this and the results were better when I'm on OMAD!

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Fasted Cardio: Why You SHOULD Do It To Lose Fat Faster (And How To Do It)

When it comes to how to lose fat as fast as possible, then it’s often wise to include some form of cardio for fat loss in your routine to speed up the process. But, to lose fat fast, many suggest performing your cardio on an empty stomach – or in other words “fasted cardio” often first thing in the morning. But what exactly are the fasted cardio benefits? Does fasted cardio work in terms of fat loss and weight loss? What fasted cardio results can you expect to see after implementing it? And how do you do fasted cardio in the first place? Well, in this video I’ll answer all those questions.

The basic theory behind fasted cardio being superior for fat loss is the fact that research has shown that when exercising in a fasted state, your body preferentially burns more fat for energy since your insulin and glycogen levels are low during this period. Whereas when you eat before you exercise, your body now tends to preferentially use more carbs and less fat for energy when compared to if you were fasted. And this is mainly what led people to believe that performing your cardio in a fasted state would speed up fat loss to an even greater degree. However, although it’s true that you burn more fat during a fasted cardio session, it’s vital that you take into consideration the post exercise period and what happens to your body after the session. Because research has shown that although you may have preferentially burned more fat during the fasted cardio session, your body eventually compensates for this by burning more carbohydrates for the rest of the day. So by the end of it, you’ve essentially burned the same amount of fat as you would have had you eaten before your cardio.

But with that being said, there are some fasted cardio benefits that explain why so many people use it in their routines to lose fat. First off, it often indirectly reduces your calorie intake and makes it easier for you to eat at a calorie deficit since your meals are pushed closer together throughout the today. Secondly, getting your fasted cardio workout done first thing in the morning as opposed to waiting later in the day when you’ll be more likely to skip it often helps with consistency and adherence.

Now as for how to do a fasted cardio workout, you’ll want to mainly stick to low to moderate intensity cardio sessions lasting less than an hour long. HIIT fasted cardio should be used sparingly as it requires a lot more time to recover from and depletes your glycogen to a greater extent which can be detrimental especially if you’re going to be lifting weights later on in the day.

But all in all, although fasted cardio doesn’t have any magical fat loss effect in of itself, it may be useful for its indirect benefits. And for an all-in-one science-based program that combines all these little details into a step-by-step plan for you to build muscle and lose fat as quickly as possible, then simply take the starting point quiz below to determine what program is best for you:


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The EASIEST Way to Lose Fat Faster (One Exercise!)

When it comes to how to lose fat faster and how to break through fat loss plateaus, one of the first tools people turn to is cardio. And while it’s true that incorporating cardio can indeed be an effective way to lose fat faster, let’s face it; cardio sucks. For the majority of people, including myself, it’s more often than not just flat out unenjoyable – which is why so many people struggle with implementing and adhering to a cardio routine. But what if there was one exercise exercise that enabled you to lose fat faster without even breaking a sweat. Well there is, and it’s walking – which I’d view as the easiest exercise to burn fat and something you should start incorporating for a variety of reasons. One of the major benefits of walking for weight loss is that it doesn’t take much effort to result in quite a bit of extra fat loss. For example, an additional 150 minutes of bris kwalking per week can lead to an extra 1 pound of fat loss per week! And not only that, but the fact that walking has a minimal impact on appetite and recovery means that it’s an excellent way to burn calories without interfering with other aspects of your diet and training. In fact, I’d view it as the best exercise to lose fat if you really dread most forms of cardio. The only downside with walking is that if you want to lose fat fast, then you’d want to also incorporate more intense forms of exercise which I discuss in my video. Hope you enjoy the video!

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Should I do Cardio or Strength Training to Lose Weight?



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Ask MV: Do I Have To Do Cardio To Lose Fat?

Losing fat is about putting your body into a calorie deficit - NOT about cardio.

Cardio exercise, like running on a treadmill or cycling on a bike, is just one possible way of getting there, but you can burn fat during your weightlifting workouts too!!!

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How To Lose Stubborn Belly Fat in 20 Days

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