cardio,  Diet,  Fat Loss,  Nutrition

Fasted Cardio in Hindi: Benefits, Diet and Nutrition

Introduction: 

Fasted cardio in hindi

Hey guys, I hope ki aap sab fit hoge or apni health ka ache se dhayan rakh rahe honge. Mujhe yakin h ki aap sab ko mere hindi k article bhi pasand aa rahe honge. Chaliye aaj ek or fitness se related activity ko samjhte h ache se. Fasted cardio bahut hi popular term hai. Simple tarike se samajhne k liye, agar aap subah khali pet ( empty stomach ) cardio karte hai to use fasted cardio kahte hai. Chaliye phr fasted cardio in hindi article me aage badhte h.

Empty stomach fasted cardio training abhi tak ki sabse best exercise hai jisme body fat bahut jaldi burn hota hai or log ise pasand bhi karne lage hai. Isse aapka 20 percent fat jayada burn hota hai. Humari body ka main energy source carbohydrates hai. Fasted cardio me aap khali pet exercise karte ho to body carbohydrates khatam hone k bad fat use karti h energy k liye.

Ye bahut hi popular hai high performance sportsmen me kyuki ye fat burn karne me help karta h agar aap low intensity se bhi perform karte ho to. Morning me 30 minutes bhi kafi h fat kam karne k liye. Agar aapko lagta h ki fat jayada kam karna h to aap isse jayada time k liye bhi kar sakte ho. Trick ye h isme ki aapko hmesha low intensity k sath cardio karna h nhi to aap body ka muscle mass kho doge. Chaliye aage mai batati hu aapko ki ye kaise kam karta h.

How it works ?

Fasted cardio ne bahut logo ko help kiya h fat loose karne me or log apne abs ko bhi define karne k liye ise use karte h. Morning me fasted cardio itna effective isiliye h kyuki subah hmari body me glycogen stores kam hote h or energy k liye body ne puri raat carbs use kar liya hota h. Jab body sare carbs use kar leti h energy k liye tab wo fat use karna shuru karti h phr fat k bad muscle mass use karti h. Waise jo body building karte h unhe fasted cardio jayada nhi karna chaiye.

Ye itni badi problem nhi h agar aap apni diet me fast digesting protein jaise whey protein ya slow digesting casein lete h cardio k bad to muscles loss k chances kam hote h.

Waise kuch log kahte h ki ye bahut help karta h fat burn karne me or kch log ye bhi kahte h ki fasted cardio se muscle loss hota h agar empty stomach kiya jaye. Kaun sahi h ? ye depend krtha h ki aap kitni der aur kis intensity ke saath cardio karte hai. Low intensity 30-45 minutes tak kare aur high intensity 15 minutes tak kare.

HIIT and Fasted Cardio in hindi

Fasted cardio in hindi

Low intensity cardio k comparison me High intensity interval training se jayada calories or fat burn hota h. High Intensity interval training (HIIT) se aap pure din ki calories burn kar sakte ho phr chahe aap pure din koi exercise bhi na karo.

Morning me cardio karne se body k fatty acids increase ho jate h jo ki fuel ki tarah use hote h. Waise body me glycogen stores bhi hota h jise body use karti h empty stomach cardio me. Fasted cardio pura ek process h. Agar aapko ache results chaiye to raat me sone se pehle calories kam khaye, strength training bhi sath me kariye or neend puri lijiye. Sote time 100% energy body fatty acids se leti h waise ye activity bahut hi low intensity me work karti h.

Isiliye glycogen stores itne effective nhi hote night me. Ye bhi possible h ki body glycogen deposits store kar leti h. Waise 200 ya 300 kilo calories hmesha store me rahti h. To ye myth h ki morning me muscles k pas glycogen ki matra kam hoti h.

Points to remember while doing fasted cardio

Morning me empty stomach cardio or fasted cardio in hindi k benefits k bare me jante h.

  • Morning me breakfast karne se pehle aapke muscle and liver glycogen level ( stored carbohydrates) bahut low hote h. Agar aapne dinner 10 pm me kiya h or breakfast 7 am me kiya h. To dekha jaye to aapki body ne 9 hours me kch nhi khaya. Agar aap beginner ho to aap intense training se shuru mat karo. Shuruwat me light se phr continue kar sakte ho.
  • Research ye kahta h ki morning me glycogen and sugar level kam hota h. Ye best time hota h kyuki is time carbohydrate k badle fat burn hota h.
  • Morning me cardio karne se aap pure din k liye free ho jate ho. Morning exercises aapko fresh and energetic bhi rakhti h.
  • Morning me cardio karne se aapki subah jaldi uthne ki habbit ho jati h jisse aapki mind ki sharpness and concentration badhti h.
  • Fasting k bad glycogen stores low hote h or body ko fat burn karna padta h. Waise ye or bhi jayada effective ho sakta h agar aap low carbohydrate diet ye intermittent fasting karte ho.
  • Fasting cardiovascular exercise se aapki insulin sensitivity increase ho jati h jisse aapka fat bhi kam ho jata h bina kisi hormone balance k. High insulin sensitivity k bahut se benefits h or khaskar unke liye jiska family history me diabetes h.  
  • Apka metabolism bhi increase ho jata h or wo bhi increased time k liye.
  • Fasted cardio me aapko healthy diet maintained karni chaiye. Processed food, grains and sugar aapko avoid karna padega. Jayada se jayada green vegetables or protein lijiye diet me.
  • Fasted cardio agar aap high intensity training k sath karte ho to aapka best results mil sakte h or wo bhi kam time me.

Tips & Conclusion

Fasted cardio in hindi ko weight/fat loss routine me include karna thoda controversial h , lekin agar ise aap whey protein or slow digesting casein k sath kare to muscle mass loss nhi hoga.

Halaki mere opinion me aapko muscle mass ki tension lene ki jarurat h. Waise bhi body ekdam last me use karta h muscle ko energy k liye. Muscle mass tab loose hota h jab aap ek ghanta se jayada cardio karte h. 30 minutes cardio karne se aapke abs k upar ki fat ki layer h wo chali jayegi. Ek bar fasted cardio karne ki koshish jarur kijiye or kam se kam 30 din tak kariye ache results k liye. Well guys, agar aapko mera article fasted cardio in hindi me kch bhi puchna ho to aap mujhe mail kar sakte h.

 

 

I am Shweta Singh, Director and CEO at Kirola Sports Private Limited. I am a sports and fitness enthusiast and have played three sports at National level including Basketball, High jump ,Taekwondo .I also started training in Mixed Martial Arts last year . I always knew that health ,fitness and motivation are pillar of success for every individual. Mykhelbook team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people ,about their struggles and achievements through our blogs .

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