Achieve 8% Body Fat (Or Less!) With a Targeted Cardio Workout Routine

May 19, 2012 sarah Fitness

Unfortunately, most people do not know how to achieve an effective cardio workout routine. That is why it comes to no surprise that many experts have advocated other means– not cardio– as the best ways to shed fat from the body. This is not to say that aerobic exercise is not a good method of losing body fat; it just means that people aren’t doing it correctly. If you want to get to low single digit body fat percentages, then this cardio workout routine will do the trick.

1. For four to five hours preceding your cardio workout routine, do not ingest any calories.

If you are in need of losing a significant amount of weight, it is acceptable to eat a very light meal right before the workout. However, that treat gets taken away if a body fat percentage less than 8% is your goal. You must make your body use fat as energy as you start to get a lower percentage of total body fat. If there is no “food energy” left in your body, they it is forced to steal fat from its reserves to fuel your system. Don’t worry about muscle loss. When fasting, the body surges in HGH during training periods. The HGH is going to make sure muscle is retained at the same time your are losing fat.

2) Perform a Rigorous Interval Workout for Between 10 and 15 Minutes

At the start of your aerobic exercise session, you will want to do 10 minutes of high-intensity cardio. This surge of training causes the body to release fatty acids and HGH into the blood. Intense intervals are much better at releasing fat from your fat cells, then slower steady cardio. Slower cardio is better at using these fatty acids for energy, which is why you will want to do this next.

3) Do 20 to 30 Minutes of Low-Intensity Aerobic Exercise at an Even pace

After your interval training, spend 20-30 minutes of walking at a fast pace on a treadmill or elliptical machines. This should be a little faster than a typical walk, but not too hard either. If you have the time, spend more than thirty minutes; it will not hurt. Every minute that you can spend while in a fasted state will effectively burn those expelled fatty acids from the body.

4. Wait at last one hour to eat after your cardio workout routine is finished.

The intense intervals will release fat burning HGH and it will continue working magic for 1-2 hours after the workout has been completed. However, the release of HGH will stop if you eat after training, as the body’s insulin levels will rise rapidly. It is best to wait an hour to maximize the effects of this cardio workout. There are so many poorly designed cardio workout routines, but this one kicks butt!