Gareth Ramsden PT

Cardio for fat loss – by Gareth Ramsden

What is the best form of cardio to lose fat? ? ?

In my opinion, if you are serious about losing fat, then cardio is a must, it will simply get you where you want to be. I recommend that you get up 45 mins earlier every morning and go for a brisk walk or a steady bike ride first thing, before eating anything.

A black coffee or some caffeine (as long as you have no medical conditions where caffeine and stimulants are unsuitable) before you set off on your cardio, is fine.

When we wake up, generally our glycogen levels are lower in the morning following the overnight fast, in both the muscle cells and the liver. Morning cardio takes advantage of this metabolic environment and makes it slightly easier for the individual to tap into their adipose tissue and fat reserves.

What sort of intensity should the morning cardio be? ? ?

Generally, I would advise that you keep the morning cardio to quite a low intensity. A heart rate of between 60-75% of your MHR will often yield your figure for your maximum fat burning potential. Metabolic testing can prove this in differing individuals, but as a rough guide, then utilize the 60-75% of your MHR.
How do I find the figure for my MHR? ? ?

In order to find your Maximum Heart Rate, utilize the equation –

220 – Age = your MHR

So for example, someone who is 30 years of age, wishing to find our their MHR…

220 – 30 = 190

190 BPM (Beats per Minute) is the Maximum Heart Rate for this individual.

190/100 = 1.9

60 x 1.9 = 114
75 x 1.9 = 142

So in order for this 30 year old individual to get into their ‘fat burning environment’ during their morning cardio, it would be great if they could keep a constant intensity of between 114 to 142 Beats per Minute.
Additional Benefits to morning cardio? ? ?

There are many other additional benefits to morning cardio, as well as the excellent potential that it has to get into your fat burning environment, more easily than other types of cardio. Cardio done in the morning has been shown to help increase your metabolic rate over the day.

Additionally, cardio also helps to

Regulate blood sugar levels
Stimulates the appetite in that individual
Stimulates the metabolism for that individual
Improve cardiovascular fitness and health
Preventative in relation to certain aspects of health.
What mediums of equipment are good for morning cardio? ? ?

As long as you can keep your Heart Rate constant during the cardio then the following I would recommend

Brisk walking outside
Treadmill walking on incline
Stationary bike
Elliptical or Cross Trainer.

The above forms of cardio make it easier for you to keep a constant Heart Rate which can keep you in your fat burning metabolic environment.

Summary.

Overall, it is vitally important to include cardio in your routine if you wish to reduce your bodyfat percentage. Morning cardio done in a fasted metabolic environment, 5 or 6 times per week at a low intensity is a great way to start.

Providing the rest of your diet and routine is in check, then you should see the progress that you desire.