If you want to change your body, it is very important to understand how your body works.
You must have a suitable nutrition if you want to take advantages from your training. It is crucial what you eat and when you eat.
 It is not very easy to make your body get rid of the extra fat. Your body requires extra energy to burn fat. But also this fat is very important for your organism. That’s why if you don’t eat anything for more than 4 hours you feel that you are starving. During the so called “starvation “ period your body preserves more fat and breaks down muscle tissue for the fuel. Your metabolism lowers and you accumulate more fat. It happens because your body tends to protect itself. If you don’t eat anything during the day your body starts using the muscle tissue as a fuel instead of the preserved fat.
You shouldn’t get starved, you can eat 5 or 6 small portions of foods during the day. But your meals mustn’t be too extensive and consist of 3 courses. The most useful for you can be, for instance, a handful of almonds or even a protein shake.
Also you won’t be able to burn your fat if you eat a turkey sandwich right before your workout on the treadmill. When your body receives carbohydrates, it keeps them in the form of glycogen in your liver. While exercising and using energy, your body takes these glycogen stores till the end. During your aerobic exercises like walking, running, etc., your body fuels with the help of glycogen or fat stores. But the body won’t take the fat stores until all your glycogen stores are empty.
Look through the necessary recommendations of taking meals
1.When you get up perform a 55 minute moderate cardio training before taking foods or drinking anything (except water). The most appropriate can be walking or training on the elliptical. You should slow down this process if it feels hard for you to breath. If these exercises make you feel weak and light headed you can take some carbs before training like egg whites, chicken breast or a no carbs protein shake. Taking proteins will not lead to using your glycogen stores so your fat stores will be burning. After that you can have a breakfast.
2. You can perform interval training before your meals if you have 20 minutes in the morning. Do the warm up for 5 minutes and then run for one minute and walk for two. Perform more intense running until you are running at the high end for a minute. After 20 minutes intervals, you can cool down and walk for 5 minutes. Don’t take any foods for an hour because your fat is being burnt during this time.
3. If you have a time for a cardio only in the afternoon you can take the examples mentioned above but you should train only after 2 or 2 ½ hours after your meal course.
4. Perform your cardio workout after your weight training. You can do a 5 minute warm up before the weight training but only after that you can start your fat burning cardio exercises. 5. If you are at more advanced level of your cardio workouts such as step class or a spin class, you should eat before your training. Take your meals 2 hours before the beginning and skip your meals for an hour after the class. It is necessary because during the intense cardio exercise, your body doesn’t take your fat as fuel. Because it can recognize that you are going to have a one hour rest. In spite of this more fat will be burn in an hour after your workout.
These advises can help you achieve good results. You shouldn’t take meals before your cardio.
The cardio exercise is very useful for your heart, for burning your fat and for your metabolism.
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