Cardio workout
The best way to start the day is without a doubt with a healthy breakfast, but above all with a good workout.
After letting your body rest all night, the best thing would be to train outdoors with a cardio workout, combined with a series of interval sprints, i.e. a HIIT (high intensity interval training) workout creating one of the best ways to both metabolize body fat using it as an energy source, and to train the body as effectively as possible.
For best results, it would be best to train before breakfast (i.e. on an empty stomach). first doing a slow run of about 10 minutes to warm up and prepare joints and muscles for the real workout which consists of doing at least 10/12 shots from 100 meters then go back walking, all this with deep breaths in order to reduce the heartbeat and improve recovery, alternating walking and sprinting, then a moment of maximum effort with one of recovery. 15/20 minutes at most with 10/12 sprints and no more than 20 seconds for each shot are ideal, otherwise our body begins to use creatine phosphate therefore the need for energy begins to decrease, thus becoming counterproductive to every single shot. At the end of the workout, the best thing would be to do some stretching for the legs, holding each stretch for about 20 seconds, until you feel the muscle fibers begin to stretch.
The key to success is probably to start very gradually, and if necessary take a few weeks to reach optimal intensity levels.
Why Is It Good?
HIIT represents a hybrid between aerobic and anaerobic training as it works by exploiting the activation of different energy systemsIn fact, in the low intensity phases there is a greater consumption of lipids, while in the high intensity phases a greater use of carbohydrates.
The main difference between a constant heart rate (LISS) workout and this high intensity workout is that the latter is beneficial for those who want to burn fat., since the calories that come from the sugars stored in the muscles are used more, as are glycogen and body fat, thus improving insulin sensitivity (which allows you to use fat as fuel to produce the energy needed to face the effort).
Many studies have claimed many positive notes about this workout, such as:
- increased oxygen consumption;
- reduction in basal blood glucose;
- performance improvement;
- increase in muscle mass, affecting both the lower and upper parts of the body.
All this because in this type of training, several parts of the body are used at different times.
What Mechanisms Influence?
Mainly speeds up your metabolism by increasing the rate at which your body burns calories by about 5% in the 8 hours following your workout, for this reason it is very convenient to do this type of training in the morning, alternating it according to the training program with the LISS training, since HIIT needs a day of recovery, since with such exercise one tries to use maximum effort, so it would be great to alternate it with constant speed training.
Which Supplements to Use?
To help sculpt your body and burn fat stores in the morning without affecting muscle mass, the ideal would be to take 20-30 minutes before cardio:
- L-carnitine together with CLA, 2 supplements that combine perfectly. The CLA (conjugated linoleic acid) is a free fatty acid that helps metabolize body fat stores by allowing your body to use some body fat as an energy source, the ideal would be to take 2 softgels before training. While L-Carnitine is a fantastic transporter, which by attaching itself to fats transports them to the mitochondrion, a cellular organ that produces energy, thus prolonging and improving cardio training, the ideal together with the cla would be to take 2 softgels before training.
- 2 other supplements to be taken before cardio, for the development of lean muscle mass are the
Glutamine he Branched Amino Acids. The first is considered a non-essential amino acid but it is the one most used by the body, therefore it cannot be missed in the morning, as it helps restore glycogen levels after sleeping at night by replenishing energy, so the ideal dose would be 5 grams before training. Together with glutamine it would be perfect to combine branched chain amino acids (BCAAs) which help maintain glycogen stores and improve recovery. The ideal daily dose would be 1 gram for every 10 kg of body weight (so a person of 80 kg corresponds to 8 g), in turn to be divided according to the daily training, so the ideal would be to take 4g in the morning before cardio training and subsequent grams in weight training. If there is no morning workout, divide the dose between pre and post-workout.
