Killing Body Fat with Fasted Cardio - dummies

Killing Body Fat with Fasted Cardio

By Kellyann Petrucci, Patrick Flynn

One of the sneakiest ways to kill body fat dead is through fasted cardio, which means low-intensity aerobic activity, such as walking and hiking. While fasting, your body increases lipolysis (the releasing of fatty acids into the bloodstream). Fasted cardio can accelerate the oxidation (or burning off) of those fatty acids.

The best time to take advantage is either first thing in the morning or immediately after your intense fasted workout session.

Get into the habit of fasted cardio first thing in the morning. Brew yourself a cup of green tea (it can help give you a little pep in the step, as well as intensify the fat-burning effects of fasting and low-intensity cardio), and then go for a brisk walk, a hike, or some other form of low-intensity cardio.

But fat burning is far from the only benefit of low-intensity cardiovascular activity.

The many benefits of low-intensity cardio (LIC)

In Taoist folklore, a monk supposedly lived beyond the age of 220 years. Although the truth of this account may be a bit stretched, this man undoubtedly existed, and undoubtedly lived well beyond 100 years old. And when asked what was his secret to his longevity, he simply replied, “brisk walking.”

Low-intensity cardio has been shown to provide the following health benefits:

  • Improved cardiovascular health

  • Improved mood

  • Stronger bones

  • Weight (fat) loss

  • Lower blood pressure

  • Prevent diabetes

  • Improved libido

  • Stress reduction

  • Reduced inflammation

Daily brisk walking for 20 to 30 minutes, more specifically daily brisk walking outdoors, and even more specifically daily brisk walking outdoors while fasting may very well be the single best thing you can do for your health.

Ditch the treadmill and do what you love

You don’t need a treadmill, the source of dread for many people, to do your low-intensity cardiovascular activity. If you enjoy walking, walk outside, preferably in minimalistic footwear (the less shoe, the better) to strengthen the small muscles in your feet and ankles. Most running shoes don’t allow you to do so, because rather than strengthening, they compensate for weak feet or ankles.

What you do for your low-intensity cardio is limited only to your imagination and inspiration. Do what you love. If you love golf, then golf. If you love Frisbee, then play Frisbee. Just don’t make the activity too intense. Keep what you do light and fun. You should be able to talk through it. If you find yourself gasping for air, you’re probably pushing it a little too hard.

Even if you love the treadmill, head outside and walk because the treadmill (especially when paired with overly cushy running shoes) promotes poor walking and running mechanics, which can lead to shin splints, knee problems, hip problems, and back problems.

The list of injuries to be had from overworking by poor movement is limited only to the whole of the human anatomy. Just know that everything in the human body is connected, and if one thing goes out of order, all things can go out of order.