A 10 Minute Morning Practice That Will Help You Burn Fat, Every Day
Follow this 2-step protocol to increase your fat burning.
Fat loss isn’t easy, but it is simple.
It all comes down to doing the right things on a consistent basis. But the key is to know what those right things are. One such thing is a short and simple morning habit that has a huge impact on fat loss.
Here is what this protocol is, and the science behind how it works.
The Protocol
Let’s jump right into it.
Here’s the protocol:
Caffeine + Fasted Cardio
Step 1: Caffeine
When you wake up, consume something that contains caffeine but no calories.
- Coffee
- Green tea
- Black tea
Don’t add any sweetener, milk, cream, etc. to it
Step 2: Cardio
Once you’ve had your caffeine, engage in 10–30 minutes of light to moderate cardio.
For maximum effectiveness, wait about 20 minutes after having the caffeine to ensure it’s entered your system.
Pick a form of cardio 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:
- Yoga
- Walk around the block
- Swimming
- Cycling
The Science
Fasted cardio is a powerful fat loss strategy on its own, but combined with caffeine, it becomes even more potent.
Fat loss happens in two steps: Mobilization (moving the fat out of storage) and oxidation (burning the fat for fuel). Caffeine helps with both of these.
During cardio, caffeine helps to mobilize fatty acids. Then, it helps to burn this mobilized fat to be used as a fuel source.
And when you do your cardio fasted, this benefit is increased. When you’ve eaten, your body usually has some glycogen (glucose/sugar) floating around which it can use for fuel. But when you haven’t eaten, your body will have minimal to no stores of readily available energy. This means your body is even more likely to tap into its own fuel stores — i.e., stored fat.
In fact, a study has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.
Exercising in the morning has the added benefit of boosting your metabolic rate and leading 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.
Want to build muscle and lose fat?
Get my free step-by-step daily plan for building muscle and losing fat here. You’ll learn exactly what you need to do from morning to night for amazing body composition results.
