Jul. 6, 2010
THE BEST CARDIO FOR FAT LOSS
best cardio program for fat loss.
they can eat whatever they want and then just “hit the gym extra
hard on Monday to burn it off.”
second, it is just not accurate.
Seriously, let’s look at this for a second.
Take a look at the meal you might have recently eaten at a family/friends party or event.
It began with the some celebratory drinks, hordiervs, right through to
the anti-pasta buffet, followed by the main dinner (maybe eggplant
parmigiana), and then dessert, PLUS the late night sweets spread which
would EASILY result in
over 2400 calories.
And how long would it take you to burn that many calories doing your
average cardio workout?
You’d need to do cardio for just a little less time than it would
take you to run a marathon.
So FORGET the “I’m going to burn off this big meal with just hitting the treadmill”
It’s WRONG thinking.
regular cardio doesn’t always really help with fat loss.
burning belly fat (and cut the workout time in half).
2) A second study found that 300 hours of cardio per year helped
men lose only 6 pounds (and women lost only 4 pounds). So that’s
about 50 hours of cardio per pound of weight lost – at BEST!
in Men and Women. Anne McTiernan*, et al.)
a cardio program. These folks end up gaining weight on aerobics.
So if long, slow, boring cardio doesn’t work, what’s left for to
First, I will acknowledge that high-intensity cardio seems to
In one study, subjects who burned 400 calories doing
high-intensity cardio ended up losing fat while subjects who did
only low-intensity cardio did not lose ANY fat at all!
(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition.)
But the best way, the fastest way, and the most enjoyable way to
burn fat is with interval training.
And it won’t just be sprinting on a treadmill
for 1 minute straight. Trust me, there are a lot of unique ways to
burn fat with interval training.
Here’s a few:
- Bodyweight and full body strength movements. (The more muscles involved at one time the better)
- Actual running sprints. (Full or 3/4 speed with short rest periods)
- Boxing ( High intesity for 1-2 min/ 1 min rest period)
- Calistenics (Squat thrusts, mountain climbers, jumps)
In the meantime, don’t just perform slow, boring cardio. It is not the answer for true fat loss. Sure, it’s good for
running marathons, but not for busy people who only have 2-3 hours
per week to burn fat.