Caffeine: When you wake up, drink a cup of coffee, green tea, or black tea, without any added milk, sugar, or any other form of calorie.Cardio: When you’ve finished your beverage, engage in 10–30 minutes of light to moderate cardio.Pick something that will be sustainableIt doesn’t have to be strenuous, just something that will raise your heart rate and get your blood flowing.

The 2-step protocol

Caffeine helps to mobilize fatty acids during your cardio, leading to even more fat burning.During fasted cardio, your body will have minimal to no stores of readily available energy, i.e. glycogen from the foods you eat. Your body will therefore need to tap into energy stores in the body . In fact, a study has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.

How it Works ?

If your primary goal is to build muscle, it is advisable to have some fast-absorbing protein, such as a whey protein shake, immediately after your fasted cardio. Fasted cardio can lead to utilizing amino acids for fuel — the building blocks of muscle — which can lead to some muscle loss.

P.S. - For Muscle Loss

<figure><img alt="Image for post" src="https://miro.medium.com/max/500/0*kEXAV8WP3zlgwEQZ" width="680" height="453"><figcaption class="in io da cy cz ip iq cf b gb ch fj" data-selectable-paragraph="" dir="ltr">Photo by <a href="https://www.pexels.com/@brunogobofoto" class="cl ir" rel="noopener nofollow" dir="ltr">Bruno Bueno</a> on <a href="https://www.pexels.com/" class="cl ir" rel="noopener nofollow" dir="ltr">Pexels</a></figcaption></figure>Most of us would probably like to reduce our body fat percentage. However, fat loss is confusing and there is a lot of misinformation that exists in the health, fitness, and nutrition realms. Fortunately, there are small steps we can take each day that will take us down the path of fat loss. One such small step is a simple, 2-step protocol. Here, I will outline what this protocol is and how you can implement it into your daily routine.<h1 data-selectable-paragraph="">The protocol</h1>Caffeine + fasted morning cardio.<h2 data-selectable-paragraph="">Caffeine</h2>When you wake up, drink a cup of coffee, green tea, or black tea, without any added milk, sugar, or any other form of calorie. This needs to be a calorie-free drink that you’re drinking in a fasted state, but something that contains some level of caffeine.<h2 data-selectable-paragraph="">Cardio</h2>When you’ve finished your beverage, engage in 10–30 minutes of light to moderate cardio. Pick something that will be sustainable — something you can do every single day. It doesn’t have to be strenuous, just something that will raise your heart rate and get your blood flowing. As you’re in a fasted state, you don’t want to spike your cortisol or otherwise stress out your body.Some examples include:<h1 data-selectable-paragraph="">How it works</h1>Fasted cardio is a powerful fat loss strategy on its own, but combined with caffeine, it becomes even more potent. Caffeine helps to mobilize fatty acids during your cardio, leading to even more fat burning.During fasted cardio, your body will have minimal to no stores of readily available energy— i.e. glycogen from the foods you eat. Your body will therefore need to tap into energy stores in the body — i.e. stored fat. In fact, <a href="https://pubmed.ncbi.nlm.nih.gov/23340006/" rel="noopener nofollow" dir="ltr">a study</a> has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.Interestingly, <a href="https://www.bodybuilding.com/content/is-fasted-cardio-the-best-for-burning-fat.html" rel="noopener nofollow" dir="ltr">it is suggested</a> that this protocol is particularly effective for stubborn areas, such as the thighs.Furthermore, exercising in the morning will <a href="https://bengreenfieldfitness.com/article/the-2-best-ways-to-burn-fat-fast-without-destroying-your-hormones-or-metabolism/" rel="noopener nofollow" dir="ltr">boost your metabolic rate</a> and lead to EPOC — excess post-exercise oxygen consumption. This is where your body continues to burn calories for up to 24 hours after a workout, meaning you’ll be burning extra calories for the rest of the day.<h2 data-selectable-paragraph="">Note</h2>If your primary goal is to build muscle, it is advisable to have some fast-absorbing protein, such as a whey protein shake, immediately after your fasted cardio. Fasted cardio can lead to utilizing amino acids for fuel — the building blocks of muscle — which <a href="https://www.bodybuilding.com/content/is-fasted-cardio-the-best-for-burning-fat.html" rel="noopener nofollow" dir="ltr">can lead to some muscle loss</a>.You can also take some calorie-free aminos before your cardio to help promote muscle building and prevent any potential muscle loss.This simple, 2-step protocol of caffeine and cardio in the morning has potent fat loss effects. As many mornings as possible, drink some calorie-free caffeine and do 10–30 minutes of fasted cardio. This is a powerful way to jump-start your fat burning each morning and help you on the path toward your goals.<h2 data-selectable-paragraph="">Want to improve your health, one habit at a time?</h2>Sign up for my free weekly newsletter, <a href="https://momentumhabits.substack.com/subscribe?utm_medium=web&amp;utm_source=subscribe-widget&amp;utm_content=28179428" rel="noopener nofollow" dir="ltr">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.<figure><img alt="Image for post" src="https://miro.medium.com/max/500/0*rMAx25U-2cZtgYfg.jpeg" width="680" height="82"></figure>You just read another post from In Fitness And In Health: a health and fitness community dedicated to sharing knowledge, lessons, and suggestions to living happier, healthier lives.If you’d like to join our newsletter and receive more stories like this one, <a href="https://scottmayer.substack.com/" rel="noopener nofollow" dir="ltr">tap here</a>.

Most of us would probably like to reduce our body fat percentage. However, fat loss is confusing and there is a lot of misinformation that exists in the health, fitness, and nutrition realms…

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Most of us would probably like to reduce our body fat percentage. However, fat loss is confusing and there is a lot of misinformation that exists in the health, fitness, and nutrition realms. Fortunately, there are small steps we can take each day that will take us down the path of fat loss. One such small step is a simple, 2-step protocol. Here, I will outline what this protocol is and how you can implement it into your daily routine.

Caffeine + fasted morning cardio.

When you wake up, drink a cup of coffee, green tea, or black tea, without any added milk, sugar, or any other form of calorie. This needs to be a calorie-free drink that you’re drinking in a fasted state, but something that contains some level of caffeine.

When you’ve finished your beverage, engage in 10–30 minutes of light to moderate cardio. Pick something that will be sustainable — something you can do every single day. It doesn’t have to be strenuous, just something that will raise your heart rate and get your blood flowing. As you’re in a fasted state, you don’t want to spike your cortisol or otherwise stress out your body.

Some examples include:

Fasted cardio is a powerful fat loss strategy on its own, but combined with caffeine, it becomes even more potent. Caffeine helps to mobilize fatty acids during your cardio, leading to even more fat burning.

During fasted cardio, your body will have minimal to no stores of readily available energy— i.e. glycogen from the foods you eat. Your body will therefore need to tap into energy stores in the body — i.e. stored fat. In fact, <a dir="ltr" href="https://pubmed.ncbi.nlm.nih.gov/23340006/" rel="noopener nofollow">a study </a>has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.

Interestingly, <a dir="ltr" href="https://www.bodybuilding.com/content/is-fasted-cardio-the-best-for-burning-fat.html" rel="noopener nofollow">it is suggested </a>that this protocol is particularly effective for stubborn areas, such as the thighs.

Furthermore, exercising in the morning will <a dir="ltr" href="https://bengreenfieldfitness.com/article/the-2-best-ways-to-burn-fat-fast-without-destroying-your-hormones-or-metabolism/" rel="noopener nofollow">boost your metabolic rate </a>and lead to EPOC — excess post-exercise oxygen consumption. This is where your body continues to burn calories for up to 24 hours after a workout, meaning you’ll be burning extra calories for the rest of the day.

If your primary goal is to build muscle, it is advisable to have some fast-absorbing protein, such as a whey protein shake, immediately after your fasted cardio. Fasted cardio can lead to utilizing amino acids for fuel — the building blocks of muscle — which <a dir="ltr" href="https://www.bodybuilding.com/content/is-fasted-cardio-the-best-for-burning-fat.html" rel="noopener nofollow">can lead to some muscle loss </a>.

You can also take some calorie-free aminos before your cardio to help promote muscle building and prevent any potential muscle loss.

This simple, 2-step protocol of caffeine and cardio in the morning has potent fat loss effects. As many mornings as possible, drink some calorie-free caffeine and do 10–30 minutes of fasted cardio. This is a powerful way to jump-start your fat burning each morning and help you on the path toward your goals.

Want to improve your health, one habit at a time?

Sign up for my free weekly newsletter, <a dir="ltr" href="https://momentumhabits.substack.com/subscribe?utm_medium=web&amp;utm_source=subscribe-widget&amp;utm_content=28179428" rel="noopener nofollow">Momentum </a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.

You just read another post from In Fitness And In Health: a health and fitness community dedicated to sharing knowledge, lessons, and suggestions to living happier, healthier lives.

If you’d like to join our newsletter and receive more stories like this one, <a dir="ltr" href="https://scottmayer.substack.com/" rel="noopener nofollow">tap here </a>.

How to Increase Fat Loss in Just 10 Minutes Each Morning

The 2-step protocol

How it Works ?

P.S. - For Muscle Loss

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