This beginner-friendly workout will help you lose weight and reduce fat at home. It works by doing cardio and strength bodyweight exercises that will accelerate your heart rate and metabolism level – which in turn will lead to a more intensive calorie burn.
The workout structure is specifically created for beginners and people who want to start working out at home.
So it’s not a difficult workout and I recommend you do it everyday of the week if you want to see good results!
And make sure you subscribe to the channel to receive regular video workouts: every Monday, Wednesday and Friday!
Good luck and leave me a comment below, after you finish the video workout. Tell me how you feel and if you’re a beginner!
Calories burned for this Workout: between 30 and 45, depending on your gender, weight and age.
Here is a quick and intensive fat loss workout which can be performed at the home, with no additional weights other than your body!
The reason why this routine is effective is because it works to gradually increase your heart rate and boosting your metabolism – which in turn will burn calories and fat for a few hours after you finished performing the workout.
I’ve been recommending a similar routine to all my coaching clients who want to burn calories quick, when time is of essence.
Hope you enjoy it! Please leave me comment below and tell me if you managed to finish the entire 3-minute fat-loss challenge 🙂
Good luck!
You can have a transformation like me, in less than a year, without long workouts in the gym and eating salad every meal.
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My mission is to show you that it is possible to transform your body in your 40s, 50s and older! Most women I meet want to get in shape but just don’t know where to start. In this video I explain exactly what you can do to start exercising and getting in shape!
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D I S C L A I M E R
If you are new to working out start with simple, easy exercises without weights before attempting more advanced workouts. Performing routines out of your capability might cause injury. Petra Genco will not be responsible or liable for any injury or harm you sustain as a result of this video.
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Workout Performance vs. Energy Storage | Glycogen Depletion During Exercise (Carb Depletion)…
Phosphorylated glycogen phosphorylase is active and catalyzes breakdown of glycogen to glucose 1-phosphate.
Breakdown of glycogen involves:
1) Release of glucose-1-phosphate (G1P), 2) rearranging the remaining glycogen (as necessary) to permit continued breakdown, and 3) conversion of G1P to G6P for further metabolism.
Remember that G6P can be 1) broken down in glycolysis, 2) converted to glucose by gluconeogenesis, and 3) oxidized (in the pentose phosphate pathway)
*Skeletal muscles mainly express beta2-adrenergic receptors and adrenaline, rather than noradrenaline, stimulates glycogen breakdown*
Glucose is part of this cycle in that it is broken down into pyruvate to feed into the Kreb’s cycle.
IIRC, one molecule of glucose can provide somewhere around 24 net molecules of ATP – it is the glycogen that is broken apart to provide the glucose.
Once your muscle stores of glycogen start being depleted, your body converts blood sugar (glucose) into glycogen in the muscle being depleted.
Your muscles will still get glycogen, just not from other muscles (however, your body is not very good at rapidly converting glucose to glycogen)
It’s been shown in studies, like one published in the journal Frontiers in Physiology, that cross-country skiing mainly depletes glycogen stores in arms, compared to that of the legs.
Interestingly, the link between glycogen depletion and impaired muscle function during fatigue is not well understood and a direct cause-and-effect relationship between glycogen and muscle function remains to be established.
Energy consumption at rest is low; oxygen uptake at rest is typically ∼0.25 L O2 and carb oxidation is ∼0.1 g min−1, and the rate of carb oxidation gradually decreases during fasting*
However, humans do not show major decrease in muscle glycogen content during fasting – in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting.
So, why is the majority of glycogen stored in muscles?
It’s believed that the main function of skeletal muscle glycogen, from an evolutionary point of view, is to serve as an energy store in “fight or flight” situations.
In the heart and the brain, glycogen is also the energy substrate that can generate anaerobic energy during short-term oxygen deficiency contributing to survival.
References:
1) The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/
2) Ørtenblad N , et al. (n.d.). Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21135051/
3) Glycogen Biosynthesis; Glycogen Breakdown. (n.d.). Retrieved from https://oregonstate.edu/instruct/bb450/summer09/lecture/glycogennotes.html
4) Muscle glycogen stores and fatigue. (15, September). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784189/
6) Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. (1, February). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055553/
7) Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. (1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112561/ Video Rating: / 5
Endurance athletes and those who do a lot of cardio (eg. runners, cyclists, swimmers) have different nutritional needs compared to those who are trying to achieve strength and muscle hypertrophy.
Timestamps
00:00 Intro
00:31 What happens to a muscle during exercise
03:22 Glycogen and fat as ‘protein sparers’
03:42 Comparing a mixed, high carbohydrate and high fat diet for endurance training
05:06 Recovery after an endurance event
05:27 Role of protein during recovery
06:14 Take home points
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Endurance exercise burns through a lot more calories (per unit of time) than resistance training, and the fuel needed to sustain cardio is predominantly glycogen utilised by the aerobic system. This is in contrast with resistance training which relies on mainly the Creatine Phosphate and the Glycogen-Lactic Acid system for short bursts of muscle power.
The body preferentially uses glycogen and fat for energy. While protein can be broken down to make glucose (a process called gluconeogenesis), this process is not as efficient as using glycogen or fat to produce ATP. That’s why glycogen and fat are referred to as ‘protein sparers’.
Athletes on a high carb diet start off with much higer levels of muscle glycogen prior to exercise. This higher levels of glycogen is associated with longer time to exhaustion as compared to a mixed or high fat diet. So for endurance, a high carb diet easily outperforms a mixed or high fat diet.
A high carb diet leads to faster recovery of muscle glycogen compared to a high fat or mixed diet
Studies have shown that a high protein diet does not improve performance, but can improve blood markers of muscle damage and subjective muscle soreness.
Take home points:
1. Endurance athletes should focus on a high carb diet, with one study recommending 6-10g/kg/day of carbs.
2. It takes 48 hours to build up muscle glycogen stores even on a high carb diet. So it is better to avoid strenuous exercise for at least 2 days prior to a endurance event.
3. Protein may assist with recovery. One study recommends an intake of 0.25 g/kg of protein per hours of endurance exercise.
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#cardio #fitness #docunlock
Full transcript: https://www.docunlock.org/youtube/protein-vs-carbs-for-endurance-and-cardio
All DocUnlock content is for educational purposes only and is not intended as a substitute for medical advice, diagnosis and treatment. Please read our Disclaimer: https://www.docunlock.org/medical-information-disclaimer
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Key References
Guyton and Hall Textbook of Medical Physiology 13ed (2015), chapter 85 (p1085-89)
International Society of Sports Nutrition Position Stand 2017: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Macdermid et al. 2006: https://www.ncbi.nlm.nih.gov/pubmed/16676704?dopt=Abstract
Burke et al. 2011: https://pubmed.ncbi.nlm.nih.gov/21660838-carbohydrates-for-training-and-competition/
Saunders et al. 2007: https://pubmed.ncbi.nlm.nih.gov/17685703-consumption-of-an-oral-carbohydrate-protein-gel-improves-cycling-endurance-and-prevents-postexercise-muscle-damage/
Saunders et al. 2004: https://pubmed.ncbi.nlm.nih.gov/15235331-effects-of-a-carbohydrate-protein-beverage-on-cycling-endurance-and-muscle-damage/
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Video credits:
Music:
Track: Enigma — KV [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/z8a77Fs1ctI
Free Download / Stream: https://alplus.io/enigma
Track: Blue — Declan DP [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/Tu63TwPG0RA
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Look no further! All you need as a beginner is this routine! This workout is a full body workout no equipment is necessary! You can do it at home in a small space.
Do this everyday to lose fat and see results. It can be that easy as moving your body everyday and really truly enjoying it! Make sure to track your progress in the comments and subscribe for more videos like these!
Today I invited my two friends, Hully (@the_brazilian_goddess) and@Kirra OBrien to join me for this workout, and it made it THAT much more fun!
This workout is:
ALL STANDING
LOW IMPACT
NO JUMPING
KNEE-FRIENDLY & JOINT FRIENDLY
CAN BE DONE IN A SMALL SPACE
QUICK & EFFECTIVE
FUN
0:00 Instructions & Introductions
1:59 Beginner Cardio Workout
13:38 Water Break
14:58 Beginner Cardio Workout (second part)
22:45 Goodbye & See You Soon!
If there is any point in this workout that you feel too exerted, just slow down and go back to walking on the spot. This will keep your heart rate up, will help you burn calories and boost your metabolism.
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RESULTS
Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_united
To get the BEST (AND QUICKER) RESULTS, follow a nutrition plan that supports your goals. Get a customized nutrition plan in my app.
Hit this link to try your customized plan FREE for 7 days: https://get.growwithjo.app/UVuo/myapp
_________________________________________________________________
DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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This full body fat loss in 14 days no jumping free home workout guide will help you lose fat / weight from home with low impact and apartment friendly exercises. Get ready to sweat through this total body fat burn HIIT workout from home without equipment.
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Follow Along With Chris Heria as He Shows You How To BURN FAT FAST From Home Without the need of any equipment. Join in this workout and start getting in the best shape of your life.
Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store!
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