How To Do Cardio For Fat Burning
This article taken from "Simple Steps To Get Huge And Shredded
If fat burning is one of your goals from your workout routine, how you set up your cardio will have a major impact on how you lose fat.
First of all, to lose fat, you should do some form of cardio or aerobics.
We’ve already talked about some of the following points when we addressed reducing calories, but it’s worth reviewing.
Weight loss (fat loss) happens as a result of expending more calories than you consume. You must create a negative calorie deficit so that your body dips into its stored fat supply as an energy source. If you create a calorie surplus, you gain fat weight as a result.
So, how do we create a calorie deficit?
Mainly two ways.
One is by cutting out the middle man and not eating all the extra calories in the first place. This is what we addressed earlier when we spoke of gradually reducing calorie intake.
The other fat burning method is by moving your body more so that you expend more calories. This is achieved by doing cardio/aerobics.
The most productive method is by doing a little bit of both.
If you diet and restrict calories too much, you actually force your body to conserve and hold onto stored fat as a defense mechanism.
It’s like when your bank account approaches zero, you begin to conserve and hold onto your money so that you do not spend it all.
This happens when you restrict calories too much, your body begins to conserve stored fat in case of future energy demands that may not be met by eating.
As you also lessen the amount of food you eat by eating less often, you slow down your body’s metabolism as well.
Once the body’s metabolism is slowed down, the fat burning process in which it breaks down and utilizes the food is slowed down.
So, extremely decreasing calories is not a realistic approach.
Also, doing a lot of cardio is not a productive approach to fat loss as well.
It is not highly sustainable.
What are the chances you’re going to want to continue running or doing the Stairstepper every day of the week? Slim to none unless you’re a distance runner by choice.
You want to set it up your aerobic exercise so that the likelihood of continuing it is likely.
Another risk we’ve already talked about of doing too much cardio is that of over training. That’s the point when your body is telling you “I’ve had enough.”
Signs of over training can include becoming sick often, due to the suppression of your immune system.
Getting injured more often can also be a sign. Becoming bored with your workout routine or completely wanting to avoid exercise can be other signs.
Simply put, doing too much cardio can be counterproductive.
So the best choice is to increase the intensity of your cardio and also reduce your calories gradually.
How much cardio is sufficient for fat burning?
It differs with each individual, but some form of intense, brief cardio three to four times a week at 25-30 minutes a session appears to be sufficient.
The thing about cardio is that it’s not just effective at fat burning at the time you are doing it.
Intense cardio also increases your body’s metabolic rate so that you burn more calories throughout the day, even while you’re not exercising.
Cardio keeps your metabolism running more efficiently and sets it up to burn more calories well after completing your cardio session.
For the best fat burning results, keep cardio brief but intense.
The main problem that I see with people’s cardio or aerobic routine is that most times, they do it for far too long and not at enough intensity.
By the way, when I speak of cardio or aerobics in this section, I am using them interchangeably. I mean the same with the two terms.
The most productive fat burning cardio session should last between 20-30 minutes, TOPS. If you can go longer than this, that means that you’re probably not working hard enough at it. Remember quality over quantity. That is a mantra to live by when exercising. It’s not so much what you do that counts, it’s how well you do it.
Again, the main reason for keeping cardio brief is so that you can perform it better and at a more intense pace. It makes sense that it should be easier to maintain a “working hard” pace if you’re only doing it for 20 minutes versus an hour. Take running, for example. If you knew you only had to run for 20 minutes, wouldn’t you be more willing to work harder for that 20 minutes. If you had to run for an hour, you would go nice and slow to try and pace yourself.
Whatever form of cardio you do, work very hard at it for the 20 minutes.
The best forms of cardio to perform are jogging/running, Stairmaster/Stairstepper, bicycling/spinning, Elliptical machine, Treadmill walking at an incline, or any other form in which you move your body more often.
If age or injury limits your mobility, then walk at an incline on a Treadmill or go outside and walk the block for an hour.
Just moving your body more will force it to burn more calories for energy.
It can be done, but it’s tough to lose a lot of weight and keep it off without some form of high intensity movement.
The good news is, it only takes three to four sessions a week, 20 minutes at a time to really get the fat burning process going.
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