August 11, 2014

If you were to ask most people who exercise why they do it, the number one answer would have something to do with weight. Taking weight off or keeping it off. The weight we're talking about is fat.

One easy way to maximize fat loss from exercise is by fasting before you exercise. After not eating for at least 8 hours, and preferably over 12,  before doing a cardio workout, more  fat is burned. 15-40 minutes of exercise is enough.

For fat loss, try to keep your intensity such that you can maintain a conversation with someone at a "conversational pace". By the numbers, that would be your target heart rate (THR), or about 60-70% of your maximum heart rate (MHR). To figure that, use this formula:

220- your age = MHR

Brisk walking, gardening, easy pace running or biking, swimming, etc. are all good for this. Working out at too hard an intensity, interval training, or weight training after fasting is often too stressful and can work against you.

Fasting means you can drink plenty of water before and during your exercise. If you want you can have some black coffee, unsweetened tea or other sugar free beverage. This type of workout is perfect to do first thing in the morning or before breakfast (break - fast).