Is Cardio Good for Fat Loss?

20 years or so ago, if you were searching for a way to lose weight, you would most likely have been directed to get on the treadmill or the elliptical machine for 30 minutes at a minimum. This would have been considered sound advice and a sure way to get those unwanted pounds off. Those were the days in which cardio workouts reigned supreme as the one true way to lose weight.

In recent years, this point of view has been challenged. Some trainers even go as fat as create programs which include no trace of the sort of cardio workouts that we know. They claim that it is simply a waste of time to do cardio, at least the way it has been done in the past.
Which of these two points of view is correct? Is cardio good for fat loss or is it merely a waste of your valuable time?
The truth, as usual, is somewhere in the middle.

The basic rule of weight loss is that when you burn more calories than you consume, you lose weight. It's that simple. The more active you are, the more calories you burn so your overall calorie deficit can become bigger.

Cardio is an activity. When you perform a cardio workout you burn more calories than you would have done in an inactive state. So, cardio is good for fat loss because it does generate an increase in the amount of calories that you burn.

However, it is not the ultimate solution to weight loss that it was thought to be. There are other ways to train which may provide better and faster results.

The first of such methods is known as HIIT, or interval training. This is a form of cardio, but it is very different from the way most people do it. When you do intervals you do not spend an hour on a treadmill or a recumbent bike, exercising at a medium but steady pace.

When you do intervals you change your pace in short intervals, moving from high intensity to low. This has been shown to produce faster fat loss results than traditional cardio.

The second method is strength training. This is something that a lot of people, women in particular shy away from. This is unfortunate because weight lifting is excellent for fat loss as it boosts your metabolism.
The best way to get rid of excess body fat is to combine cardio with strength training. This is how you will achieve the quickest results.

Article Source: http://EzineArticles.com/expert/John_Davenport/92959

Cardio For Fat Loss - Important Training Methods

The verdict on cardio for fat loss has been out for decades and by now, most of us have at least some familiarity with this concept. However, few people are aware that the application of cardiovascular exercises is just as important as the lesson itself, if not more! This article is here to help you avoid making poor cardio decisions before you waste time in the gym or waste money in your wallet on useless programs that don't work.

Slow, Long Cardio
Most of us have heard that elongated cardio workouts yield real fat loss results, and they do; the important thing to understand, however, is that this method is not for everybody. Not everyone is able to allocate at least 30 minutes per workout to low-intensity long duration cardio routines on the treadmill, the elliptical or what have you. Another factor hindering a consistent effort is the inevitable boredom that repetitive tasks tend to produce. When it comes to cardio for fat loss, it is crucial that your energy and enthusiasm remain as high as possible throughout the duration of your routine.

This isn't to say that elongated methodical cardio is bad altogether. 30 minutes on the treadmill can burn up to 500 calories if you work hard enough, plus there is no better option for beginners who may have to improve their athleticism before progressing into more challenging workouts. Whether or not you go this route is your call, but a generally good way to gauge your physical aptitude is through your body fat percentage and ability to squat 150% of your own body weight. We'll touch on that later.

High Intensity Interval Training (HIIT)
HIIT is the newest path towards success when it comes to cardio for fat loss. This is because it is more time-efficient, challenging, and fun than elongated slow cardio routines. The drawback is that this method may be too challenging for some people right out of the gate because it effectively incorporates some strength-training elements as well. High Intensity Interval Training is recommended for people who are below 20% body fat and can squat 150% of their body weight for at least 6 reps.

Some of the best HIIT workouts are the kinds you hear about form military training: burpees, sprints and 'The Bear.' All of these incorporate muscle development as part of their broader fat loss potential and all work!

To conclude, it is ideal to use short high-intensity cardio for fat loss because it offers exciting, energized and effective workouts at a fraction of the time that long cardio does, though there is absolutely nothing wrong with progressing from long cardio to HIIT.

Article Source: http://EzineArticles.com/expert/Mark_Everly/824645

How to Use Cardio to Burn Fat?

A good cardio workout is one of the corner stones of weight loss. It's almost impossible to lose weight without some form of cardio training. But you need to know how to use cardio to burn fat, because surprisingly enough - just running/walking/swimming is not enough.

First, for those who don't already know the answer: "Why do I need cardio to burn fat?" We need cardio because in our daily routine we don't use enough energy to do so. Most diets are designed to lower our calorie consumption but that's not enough. You still need a way to actually use fat cells and that's where the cardiovascular workouts come in. A proper cardio session should "cost" you around 600 calories, When you're on a diet, most of these 600 calories come from fat cells.

So this is why you need cardio to burn fat, But now there's another question: "How to use cardio to burn fat?" As I said before, simply running on a treadmill won't do the job. First there is a matter of heart rate, If you want to burn fat you should keep your heart rate between 75-85% of your max heart rate. If your heart rate goes above 85% you will be very hungry when you finish your workout. In addition to monitoring your heart rate you should eat right. Eating the right foods before and after a workout is very effective. For example, if you eat a lot of sugar before your cardio exercise you'll have a boost of energy at the beginning of your workout but you will feel very tired very quickly. Same goes for coffee or energy drinks. You should get to your workout in a stable state, Eat carbs an hour or so before your workout this will help your cardio to burn fat. You will have sufficient amount of energy, so your muscles won't work as much as your heart will. This is exactly where you want your body to be when using cardio to burn fat.

You should also try to eat high protein, low carb foods after your workout. The likes of eggs, fish or even a yogurt will do the trick. Protein feeds the muscles, including the heart, while carbs will become unnecessary energy which will later transform into fat cells. Though you could feel hungry after a cardio session, try to follow these guidelines and avoid carbs. There are some other advantages to doing cardio to burn fat. One last overlooked advantage is the feeling after a workout. If you do your cardio workout early in the day it will give an energy boost that can get your day going. If you do your cardio workout in the evening, You will probably sleep better that night. Sleeping after a good cardio workout is very good for your body, I can assure you waking up the next day will feel more energetic than usual. I hope you now have a better grasp of the importance of cardio to burn fat.

Article Source: http://EzineArticles.com/expert/David_H_Mason/313837

The Fat Burning Zone Myth Uncovered

The concept of a 'fat burning zone' (as you will see on a technical looking graph on the cardio equipment in the gym) implies that you should work out less hard to burn more fat.   A tempting concept?  Why work out hard if you're not actually burning fat?  Might as well chill out and read a magazine while moving as little as possible?

Well, no.  The 'fat burning zone' concept is seriously flawed.
You do burn a higher percentage of fat the less hard you exercise - taking the concept to its logical conclusion, as you are burning the highest percentage of fat while at rest, this theory would imply you might

as well just rest and watch the fat melt off! Maximum fat burning is at complete rest by this line of thinking. But of course you are not burning many calories - and of course it is the overall calories that count.
Resistance training, especially when performed in super set or circuit form, with intense work periods and short rest periods, can be one of the best ways to burn fat, and is far superior to steady aerobic work.
You burn calories during the session, but also elevate your metabolism via EPOC, for up to 24 - 48 hrs after the training session. That means that when you are at rest, burning that higher percentage of fat for fuel, you are actually burning more fat! Steady cardio does not have this 'afterburn' effect: intervals and resistance training do.

Resistance training also ensures you maintain lean muscle. If you are a woman that does't want to get bulky, do not fear - it is extremely hard to pack on significant size, just ask any guy in the heavy weights room trying to get big (especially if he's going the 'all natural' route)! It takes concerted effort and lots of calories to 'bulk'. So women don't need to fear resistance training - you will become lean and 'toned', not bulky.  What this extra lean muscle does, though, is mean you burn even more calories when you body is at rest, burning a high percentage of fat for fuel.  The overall effect is a shrinking one - you get smaller as the fat disappears. But the magic is in the workout, not the rest.

Resistance training can give you all the heart health benefits of 'aerobic training' (do a superset resistance session with a heart rate monitor on to prove that you're cardiovascular system benefits!) but also the benefit of preserving muscle, accelerating fat loss and metabolism and balancing out the entire body. Steady state training, such as running, certainly has it's place, but if all you do is run they you are setting yourself up for repetitive strain injuries and imbalances. Resistance and body weight training work all the 600 muscles of the body in all the 3 dimensional planes of motion and works joints through their full range. So, heed my advice, and prioritise the resistance!

To supplement your resistance programme you can also do intense cardio intervals, rather than simply steady state plodding on the cross trainer.  This has similar benefits to resistance training performed in a super set or circuit style.  It also means you can get in and out of the gym, or get your workout done without having to go to a gym at all, in under 30 minutes, while also benefiting from the fat burning elevation that the workout has created for hours afterwards.

If you have more time, then by all means add 'lifestyle cardio' into the mix, but I would urge you to stop seeing the gym as the answer for this!  Go for a long walk with your family or friends, go for a bike ride at the weekend, and use the time you are spending on steady or easy activity to multi-task!  Focus on short, intense workouts 3 or 4 times per week, and then think of being as generally active as you can be in daily life, for best results!

Following my advice means you get maximum 'bang for your buck' and in an era where time is at a premium, making a clever investment and getting maximum return for that investment is what separates the 'have a fab physique' from the 'have nots'.  You don't need all the time in the world, you just need to use that time very wisely!

Article Source: http://EzineArticles.com/expert/Caroline_Radway/228704

Advanced Cardio Workout Routines to Get Below 8% Body Fat

Most people perform inefficient cardio workout routines. It is no wonder that so many experts have said recently that cardio is NOT an effective way to lose body fat. It isn't that cardio is a bad way to lose body fat, it is simply that people are doing it in a strategic manner. If you want to get to low single digit body fat percentages, then this cardio workout routine will do the trick.

1) Don't Touch any Calories 4-5 Hours Leading Up to Your Cardio Workout
You can eat a little or a light meal before cardio if you have a lot of weight to lose. If you are trying to get below 8% body fat, then you don't have that luxury! You have to force your body to burn fat once you begin to creep to a lower body fat percentage. One way to force your body to burn off fat for fuel is to have every little bit of "food energy" out of your system. Don't worry about muscle loss. Your body will produce a large spike in HGH when training in a fasted state. This will spare muscle while burning even more body fat after the workout.

2) Do Intense Interval Training for 10-15 Minutes
When you begin your cardio workout make sure you first begin by performing intense intervals. What this does is trigger HGH release and more importantly it releases fatty acids into the bloodstream. Intense intervals are much better at releasing fat from your fat cells, then slower steady cardio. Slower cardio is better at using these fatty acids for energy, which is why you will want to do this next.

3) Next Perform Steady State Cardio for 20-30 Minutes
After doing intervals on a piece of cardio equipment, hop on a treadmill (or elliptical) and go at a fast walking pace for 20-30 minutes. This should be a little faster than a typical walk, but not too hard either. To be honest, you can do this for longer than 30 minutes if you have the time. Since you are in a fasted state and free fatty acids are efficiently getting burned, every minute is extremely productive.

4) No Food Until An Hour After Cardio Is Completed
The intense intervals will release fat burning HGH and it will continue working magic for 1-2 hours after the workout has been completed. If you eat right after training it will spike insulin and halt the HGH release. It is best to wait an hour to maximize the effects of this cardio workout. There are so many poorly designed cardio workout routines, but this one kicks butt!

Article Source: http://EzineArticles.com/expert/George_Diakos/660222

Calorie Control - Have a Weight Management Plan

What are 'calories' and why does a person who wants to lose weight need to know about this?
In everyday terms, a calorie is the unit of energy in food and drink - it's the amount of energy that 's taken in by the food consumer.
Our bodies need calories, or energy, in order for them to function normally. Energy is necessary to carry out the important daily tasks such as breathing, digesting food, pumping blood throughout the body and the numerous other bodily functions we take for granted. A person lay in bed all day would still need a large amount of energy to enable his body to function.
Your Daily Calorie Intake
The term used to describe this life-supporting level of energy is the Basal Metabolic Rate - BMR - and is calculated for each person by taking into account age, gender, height, weight, and level of physical activity. It's taken into account when determining a person's recommended daily calorie intake needed to maintain constant weight:
Calories consumed is equal to calories expended ( used in daily activities)
Or the same formula expressed differently:
Calories consumed is equal to BMR plus 'calories expended in carrying out daily chores'.
From this can be seen what happens when the number of 'calories consumed' is larger than 'BMR + Calories expended in carrying out daily chores'. The unused calories are stored in the body as fat, and it's this that causes an increase in weight.

On the other hand, a reduction in weight is caused by either:
1) A reduction in 'calories consumed' OR
2) An increase in 'Calories expended in carrying out daily chores' OR
3) Both
So the BMR figure is fixed. It's only 'Calories expended in carrying out daily chores' that can be changed. And this can be done by undertaking regular, or more, physical exercises.

Have a Weight Loss Plan
Weight reduction then happens by reducing the amount of calories in food/drink eaten, and increasing the number of calories used up in physical activity. In other words, having a weight reduction management plan.
So if a person decides to implement a weight loss plan, then they need to know two vital facts before they start:

1) The number of calories needed each day to maintain a constant weight level - in other words the number of calories used up each day.

2) The number of pounds (or kilos ) to be reduced each week in order to achieve a certain weight level. A pound per week would be adequate - so to reduce by 10 pounds would take 10 weeks. Anything more than a pound per week should only be done with medical supervision.

A pound per week loss will need a reduction in calorie intake of 500 calories a day.
The best way to reach the figure is firstly reduce the total amount of calories consumed by 250 calories. Then use up the other 250 calories by undergoing extra physical activity.

Or by cutting down on a cake, pastry or chocolate bar ,all of which contain 250 calories, AND going for a 45 minute brisk walk which will use up another 250 calories.

It's relatively easy to set up and start a weight control plan. All it needs is the will to achieve a desired outcome.

Get some Help
Some people, however, will have difficulties. To help them there is a product on the market that can control the amount of fat absorbed into the body. This product is accepted as a proven fat reduction pill by the European Union, and meets the guide lines set by the US health authorities.

Article Source: http://EzineArticles.com/expert/Gareth_Black/148942

Tips on How to Lose Belly Fat With Belly Fat Exercises

Belly fat can be one of the most difficult areas on the body to get rid of and flatten for both men and women. Everyone wants a fat belly even after having many children. Anyone with a "washboard" stomach is envied by many especially those with stubborn tummy fat that does not seem to respond to any belly fat exercises. Here are some tips on how to lose tummy fat with belly fat exercises.

Although weight loss and belly fat loss is never easy - nothing worthwhile in life is ever easy - it is still achievable if you remain committed and consistent with your weight loss program. It is possible for the excess pounds to be shed from every area of the body.

We all know that the stomach crunch is one of the best tummy fat exercises that if done correctly and often enough can blast away tummy fat. Unless you are working with a personal trainer, it has been found that most people do not perform this belly fat exercise correctly.

If you are performing belly fat exercises incorrectly or any other weight loss exercises for that matter, you will not see the results that you want no matter how often and how many repetitions you perform. If you are going the wrong way, it doesn't matter how fast you go. You still will not get to your destination.

Another one of the best belly fat exercises is to exercise the rest of your body using off-balance workouts. Off-balance workouts with core training balls for instance, will require your torso to act as the control that is needed by your body when you perform an exercise routine that requires stability. This means that you will be getting two workouts in one.

It is also important to remember that for whatever exercise that you perform, your belly has to be involved at all times. This means that you have to keep your belly contracted tightly whether you are working out other parts of your body or your tummy.

Working out other parts of your body also helps to make your belly fat exercises more effective. You cannot just work out one area of your body and leave other areas alone. One of the important areas of the body is your back muscles. These need to be developed through weight or resistance training to build lean muscle which will improve your posture in addition to helping your lose fat fast. Lean muscle always takes up less space than fat so this should make one of your goals to build lean muscle. For the concerned women, this does not mean bulking up and looking "manly".

Having a back slump will ensure that you abdominal muscles are weakened and will look sloppy. Stronger back muscles will ensure that you stand up straight with an erect back which will make you look thinner.
Maintaining a flat belly also requires that besides incorporating elements of belly fat exercises, you should ensure that you watch your diet. Many foods especially over processed foods lead to poor digestion and elimination which leaves you belly bloated and gaseous and feeling sluggish. There are many foods that can be incorporated into your body that can help your flatten your belly.

Article Source: http://EzineArticles.com/expert/Wendy_Stanton/665379