Using an elliptical machine for at least one hour every few days is just about sufficient cardiovascular exercise to trigger loss of weight in the majority of people. However, exercise has various effects on people depending on the intensity, duration, timing and factors relating to nutrition. If you are using an elliptical machine for your weight loss, then there is a number of directives you ought to follow.
If you’re looking for the best elliptical machine for your home then these elliptical machine reviews will help you find the right machine for you.
Workout On An Empty Stomach
First of all, you should do your elliptical cardio on an empty stomach when you wake up. If you have to eat, then a small protein snack like a couple of eggs will be enough. This is because proteins are not known to affect the fat burning process and might improve the loss of weight.Carbohydrates however act as a source of fuel for the body and so the body will not burn fats into energy if it already has a source of energy.
Combine With Resistance Training
You should also remember to time your cardio immediately after completing your resistance training workout. This is referred to as super cardio since it helps in directly targeting fat in the body. Even a brief session of weight training will use up glycogen stored in the muscles thus forcing the body to turn to fat for fuel.
Low to Medium Intensity is Best
When on the elliptical machine, make sure that you use low to medium intensity. It might be true that high intensity burns many more calories but this becomes a problem in time since it will burn muscle tissue to produce energy. Using low to medium intensity for your workouts burns more calories directly from fat. This however does not mean that there is no time or place to use high intensity.
It is advisable that you try high intensity interval training. Using this form of cardio integrates medium intensity with brief bursts of high intensity training. For instance, during your routine hour on the elliptical machine, you can do short sprints, while peddling as hard as you possibly can for about 15 to 30 seconds once every couple of minutes.
Ensure that you have taken in some carbohydrates and proteins before and after this workout so that you can maximize fat burning while minimizing loss of muscle.
Split Your Workouts
Finally, you should split your cardiovascular workout into two sessions if you are unable to commit to a full hour on the elliptical machine. By reducing the duration of your workout, you might be protecting your muscles that are metabolically active from wasting.