Chapter 7 Sneak Peak |
Burning Stubborn Body Fat
Visual Impact Cardio
Excerpt from Visual Impact Cardio
by Rusty Moore
The last chapter of VI Cardio discussed fat loss in general. In this chapter I want to explain what additional steps you need to take to target stubborn body fat. Specifically, what happens when your glycogen levels are low.
Once you have done the hard work to deplete your glycogen, you are now in the fat burning zone.
The goal now is to do a lot of low level activity…
- get outside
- go shopping
- walk around town
- go dancing
- ect...
At this point it’s all going to use fat for fuel.
Try not to blow it once you are in the fat burning zone.
It takes a bit of work and time to be depleted of glycogen, so don’t waste that effort by eating a large amount of calories. You can still eat carbs now, but keep it on the moderate side. I actually prefer to eat low carb during the day and allow myself a bit more carbs at night…while maintaining a calorie deficit. I’ll talk more about diet in a later chapter.
Speaking of diet… Why not just eat low-carb and skip the cardio?
Some genetically blessed people can burn all the fat they want and get lean without cardio. All it takes is a calorie deficit created through diet and within a few months they have great muscle definition and low body fat.
These same people have even fat distribution over their entire body. They lose as much fat as they need through diet alone and get systematically leaner with very few trouble spots. When they diet they tend to use body fat for fuel with little muscle loss. Must be nice!
Most of us have stubborn body fat areas & reach fat loss plateaus.
Following the advice of someone who is genetically blessed when it comes to losing body fat, makes sense if you are genetically blessed in the same way. Most of us, including myself, have many trouble spots and stop well short of our fat loss goals with diet alone.
More about stubborn body fat.
• Stubborn body fat… has less blood flow than normal fat.
• Stubborn body fat… is more sensitive to insulin than normal fat.
• Stubborn body fat… is less sensitive to adrenaline than normal fat.
Here’s another point in favor of cardio done in a fasted state.
To access stubborn body fat, we want more blood flow and low insulin levels. Insulin level essentially slows down or blocks any fat loss from happening. This is especially true when it comes to stubborn body fat.
Why training in a fasted state is ideal.
When you are in a fasted state, your adrenaline levels increase. Fasting also lowers insulin. This covers 2 of the problems with stubborn body fat. Poor blood flow is going to be taken care of through exercise.
What about lean individuals who eat before working out?
Well…those lean individuals probably have very little stubborn body fat. They also have a more ideal insulin response to eating.
Let’s talk about Adrenaline and Noradrenaline.
Adrenaline and noradrenaline help release free fatty acids into the bloodstream. Adrenaline and noradrenaline are activated by either fasting -or exercise. The biggest increase happens with fasted exercise.
Even small amounts of insulin blunt the effects of Adrenaline.
Do everything in your power to make sure that insulin is low and adrenaline and noradrenaline is high before exercising. This will give you the best shot at tapping into your stubborn body fat areas.
100-200mg of caffeine, taken roughly 30 minutes before training, will increase the adrenaline response to exercise. The side benefit is that it will also give you energy to push a bit harder during your workout. This amount of caffeine is equivalent to a medium or large cup of coffee.
If insulin is high from eating, then the coffee won’t be as effective.
If you eat and drink coffee or ad anything to your coffee… you are less likely to release body fat from your stubborn fat cells.
Visual Impact Cardio wasn’t written to simply copy routines.
…although a lot of cardio routines are included.
My goal was to help people understand exactly what it takes to lose body fat…even stubborn body fat that you have had a tough time losing in the past.
By the time you have finished reading the course, you will have no doubt as to what it takes to get as lean as you’d like to be.
Rusty has gone all out in this fat loss manual. You could even say he “geeked out” pretty hard. He goes deep into why things work the way they do when it comes to fat loss.
If you want to master fat loss, I highly recommend it.