Cardio For Fat Loss
To lose fat, you need to emphasize weight training over cardio as weight training will boost your metabolism permanently. Cardio should be used as a supplement to weight training but not as a standalone exercise.
For best times to do cardio for fat loss do cardio first thing in the morning on an empty stomach. After an 7-10 hour fast, there’s little left in the way of calories from the prior day’s meals, so any calories burned come primarily from your fat stores.
You’ll need to keep your heart elevated for at least 20 minutes to start oxidizing fat for energy. Although you’ve fasted over night, you’ll still need to initially deplete the remaining carbs and glycogen stores.
Depending on how much weight you have to lose, anywhere between 20 minutes to 45 minutes a day is a good target. If you have a lot of fat to lose, I recommend daily cardio. If you only have a little fat to lose, you can do it on alternate days, ie, the days you workout with weights. On days you work out with weights, do your cardio after your weight training.
The second best time to for cardio is just after your weight training. Using the glycogen stores in your muscles and your calories from food for your weight training, will accomplish two things: give you strength and energy for a more intense weight training session, and elevate your heart rate for at least 20 minutes.
Doing your cardio immediately after lifting will cause you to automatically tap into stored fat as your fuel for fat burning.
Here is a great 8 minute cardio workout to burn belly fat:
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