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Tip: Sorry, you need some cardio



Cardio gets a lot of hate when it comes to fat loss. And for good reason – it's as beautiful as the drying of paint. The truth is, cardio is best used as an ace in the hole when you choose strength training and dieting.

Both intensity intervals (HIIT) and low intensity fluctuations (LISS) are helpful. High-intensity intervals can be incredible to speed up fat loss and improve work ability. On the other side of the spectrum, low-intensity activities, such as running, offer a lot of benefits.

With LISS Cardio you can increase the number of calories burned without increasing stress and producing another cortisol reaction. While strength training should always be your main activity when you try to lose body fat, it also causes a lot of stress for your body, which you then have to recover from.

The problem is, if you are in a sport calorie deficit, you are not eating as much as your body needs to support this recovery. Over time, this cumulative stress and recovery slows you down, especially if you turn every workout into an interval training session.

Because of this, bodybuilders and physical athletes see the more they compete for the cardio: this is a great way to increase fat burning without greatly increasing stress.

Low intensity activity also has a number of other physiological benefits. It helps to promote more blood circulation (1

), which in turn helps to reduce inflammation (2) and pain; improves cardiovascular function along mitochondrial and cell health; and reduces stress and cortisol levels (3).

I tell my customers in general that they have to walk four times 40 minutes a week when they are fucked and cared for. If the goal is fat loss, we increase LISS to seven days a week and keep HIIT as the next tactic.


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References

  1. Experimental Biology 2017, "How walking benefits from the brain: Researchers show that the effect of the foot contributes to control and the Increases the amount of blood sent to the brain. " ScienceDaily. ScienceDaily, April 24, 2017.
  2. Dimitrov, Stoyan, et al. "Inflammation and Exercise: Inhibition of Monocytic Intracellular TNF Production by Acute Exercise Over $ beta; 2-adrenergic Activation, NeuroImage, Academic Press, 21 December 2016.
  3. Maglione-Garves, Christine A., et al." Cortisol Compound: Tips for Dealing with Stress and Weight. "Exercise and Rest BP, September-October 2005, Volume 9, Issue 5, pp. 20-23.

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