By Cardio is one of those specific protocols that people mistakenly use for fat loss. If done correctly, you may get some results, but if not, then that’s when the downfall occurs.
Since you have a fast metabolism, I would recommend you proceed with caution. Fat loss is not specifically about the cardio, it should be focused on the quality and quality of the food you are eating.
What cardio can you do
When it comes to proper cardio implementation, when you are in the cutting stage of your progress, very moderate amounts will be suffice. What I mean by moderate, is that it’s very low impact, almost deadly boring kind of cardio. Think of walking on the treadmill, on an incline level, or going for a walk regularly outdoors. This provides the fat burning effect, just for the duration of the walk and will not sacrifice precious muscle as a source of fuel.
If you are trying to shed a bit more body fat, and it’s not stubbornly moving with the very moderate cardio, then I think you should add HIIT into your regime. This will preserve your muscle mass, as long as it’s not extending beyond the specified timeframe, which is around 20–30 minutes. I would stick to the lower end of the time frame, preferably 20 minutes. I would only recommend you do this 1–2 times per week, and then assess your progress. If you are burning muscle mass at all, you either need to increase your protein intake or stop HIIT for the moment.
What do you eat when you have a fast metabolism
If you are quite advanced with your training, then you will be aware of the protein range needed in order to maintain as well as build muscle mass. Don’t forget to take advantage of the window of opportunity after 30–60 minutes of training. Carry a protein shake with you everywhere, and include this as an emergency dose when you are on the run, or quite busy. If you are burning lots of calories, you need to keep feeding the fire in order to stop muscle catabolising. You are very lucky indeed!
What kind of protein to have
Your first point of call should be food sources, such as high quality meats and also vegetables. Vegetables provide some source of protein, as well as vitamins, minerals and fibre. You will need to combine them with your meat sources.
If you are pressed for time, and cannot get to food, then whey protein will be a good supplement, until you can get to your proper meal. If you are dairy intolerant, I urge you to try out a good vegan protein that has the key amino acids. Always check the labels.
What to avoid before training
Although you have a fast metabolism, it’s also important to watch what you consume before training, especially since you are trying to get leaner.
- Stay clear of anything that will upset your stomach, and cause inflammation in the gut. This is usually wheat, beans and perhaps dairy. If you eat these without any discomfort, perhaps you may not have a problem – but do proceed with caution.
- Avoid fructose, as that will inhibit your body from using fat as fuel, and can cause some gut sensitivities. The worst offenders are pears and apples.
- Have coffee, but not gallons of it, as too much of a good thing can cause a lot of issues, mainly stressing your adrenals
- No sports drinks, as it’s filled with high fructose syrup and that dreadful corn starch.
What to have before training
Now some pointers on what to have.
- Try some Greek yoghurt with berries
- Have some lean fish or meats like chicken, eggs and turkey. Eggs are portable enough to carry anywhere with you, and are light enough for even the most sensitive stomach’s to tolerate.
- Nut’s are a very good alternative if you not able to eat anything in time
- Try salmon for it’s anti-inflammatory properties, as well as it’s ability to enhance blood flow
I do hope this in-depth discussion has helped you somewhat.
Facebook: Ange Dim
Instagram: Ange Dim (@angedim10) • Instagram photos and videos
