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Cardiovascular

Number One Way to Burn Body Fat | Cardio on Empty Stomach

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Cardio Empty Stomach Video
Good things happen when you have a low body fat percentage: you look better, you feel better, and you're healthier. But there's information overload about how to reduce body fat. Alpha is stepping in and throwing his fitness hat in the ring. He's offering his advice as he's been around the fitness and weight loss block a time or two. He's been an owner fitness centers and a nutrition store.

The number one way to reduce your body fat the fastest, easiest, and safest is doing cardio 1st thing in the morning on an empty stomach. Doing it for 30-minutes first thing in the morning is the same as an hour-and-half later in the day. The body dips into your fat stores as the energy to keep going. You have to do the cardio in your target zone:

  • 220 - your age = number
  • That number is multiplied by .6 as well as by .75

 

Example: 

  • My Age is 37
  • 220-37= 183
  • 183 x .6 = 110 (lower range)
  • 183 x .75 = 138 (upper range)
  • If I workout with my heart rate between 110 and 138 I am using fatty acids to keep me going

 

Those two numbers are your lower and upper range. You will be using nothing but fatty acids to keep going in that zone. You don't have to go the gym. You can walk around the neighborhood or jog in place. Simply get your heart rate in that zone.

There's so much information out there that is rogue science. Alpha also discusses 'muscle memory'. He reiterates that muscle doesn't disappear from missing meals. Muscle is not a 'precious snowflake.  Try this method for two weeks with consecutive sessions. You will see the results.


Past Topics

New Topics Added Weekly!
Cardio Tip | Walking on Incline -
October 2, 2013
Subscribe to Alpha M. on YouTube Can you have a grueling cardio session while walking? Aaron Marino of alpha m. says that running is great but cross training is essential. He can get his heart rate to the target zone by walking on an incline. Don't hold onto the treadmill as your heart rate drops by 10 beats. Walk between 3.5 to  3.8 and increase the incline. You don't need to run or sprint. WalkRead More»
Danger of Headphones and Working Out  -
June 28, 2013
Subscribe to Alpha M. on YouTube Attention everyone! Here's a Public Service Announcement from Alpha! Recently a runner got hit by a train when running with loud headphones. Aaron Marino of alpha m. discusses the dangers of wearing headphones when running on the streets. Every time Aaron goes running, he has a heighten awareness. Pretend like no one can see you and you're invisible. Be careful by Read More»
When NOT to Exercise -
January 3, 2013
The scene at the gym today was a typical one for this time of year. So many people were coughing and sneezing and spewing winter germs into the air that there was no denying it's January. Sure, I noticed how thick and warm the air was, but being the exercise diehard that I am, I stayed to do my workout. After all, today was really no different than any other cold and flu season day at the gym, so Read More»
Getting Out of a Workout Rut | Crossfit -
November 23, 2012
Have you ever felt like you are in a serious cardio or workout rut? Aaron Marino of alpha m. says it happens to everyone. It's called burnout. What Aaron does is to do something different, like a different class (aerobic, spin, body pump) or Crossfit. Crossfit is the latest craze in intense workouts. It's not for any level. If you don't have a good grasp of your body, Crossfit is probably not someRead More»

Sore Joints from Running -
October 24, 2012
Aaron Marino of alpha m. addresses a viewer question regarding sore joints from running. Increasing mileage takes a slow build-up. If not, your body will be beaten up by the end of the running. Joints can hurt from shoes and overuse. Systematically build up mileage to be injury free. Glucosamine, chondroitin, MSN are supplements you can take for your joints. Running is tough on your body. Try crosRead More»
Metatarsalgia | Pain in the Foot -
September 19, 2012
Physical Therapy Treatment for Metatarsalgia Foot issues are some of the most debilitating injuries that as an active person you can have. Aaron Marino of alpha m. has developed metatarsalgia and explains the injury. It's is a condition marked by pain and inflammation in the ball of your foot. Although generally not serious, metatarsalgia can sideline your exercise regimen.  Proper footwear, alonRead More»
Sore Feet | Plantar Fasciitis -
August 23, 2012
Have you ever experienced pain in the arch or heel of your feet?  If so, there's a good chance it's Plantar Fasciitis ("PLAN-ter fash-ee-EYE-tus").  Common in athletes, those who stand a lot, or are middle-age; plantar fasciitis is inflammation of the tissue that supports the arch of the foot, which causes pain with every step and makes standing quite uncomfortable. The plantar fascia is a flat Read More»
Cardio Shifting | Treadmill, Elliptical, Bike, Stepper -
July 18, 2012
Aaron Marino of alpha m. gives suggestions about what to do when you don't feel like doing cardio. His ideas include breaking-up the monotony and movement. He shifts machines: 10 - 15 minutes on each machine (treadmill, elliptical, bike, stepper). By breaking up the monotony and movement, you are giving your body rest and reducing your risk of injury from doing an exercise over-and-over. You're geRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6) -
July 2, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs and Cadio Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Read More»

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