How To Use Cardio For MAXIMUM Fat-Burning

How To Use Cardio For MAXIMUM Fat-Burning

Times have changed since the Aerobics revolution of the 1970's and 1980's. For years, aerobics was the darling of the fitness world. Then scientists began to acknowledge the benefits of weight training - for everyone, not just for bodybuilders. Recently, the pendulum has swung the other direction and we've actually started hearing fitness "experts" suggesting that cardio should be kept to a minimum or even avoided completely. That's the way things tend to go in the fitness world - they swing back and forth in trends, from one extreme to another. Lots of cardio or no cardio. I suggest you avoid trend-hopping and pay close attention to what actually works, by people who know what they are talking about (such as bodybuilders, who are the leanest muscular athletes in the world). Doing nothing but cardio is a mistake. But cutting our cardio completely is also a mistake. The truth lies in the middle. Maximum fat burning occurs when you combine cardio training and weight training together. Those who are genetically gifted with above average metabolisms will find that a slight drop in food intake and just a few days a week of cardio will usually do the trick. However, most people who are struggling with fat loss (sometimes referred to as "endomorph" body type) are simply NOT burning enough calories to get the results they want. The answer for them is more activity to burn more calories. For health and weight maintenance, I would suggest 3 short cardio workouts per week, about 20-30 minutes per session. But for Maximum fat loss, I recommend 4-7 days per week of cardio or other physical activity for 30-45 minutes (based on results), at a moderate pace. You can mix up the type of cardio you do, or choose the type you enjoy the most - stationary cycling, stairclimbing, elliptical machines, aerobic classes and other continuous activities are all excellent fat burners (it doesn't have to be indoors or on a cardio machine). If time efficiency is a concern for you, you could do 2-3 of those cardio workouts as high intensity interval training and you'll achieve very good results even with briefer workouts. Even as little as 20-25 minutes per session can get great results IF your intensity level is high enough. Remember, seeing your abs is about low body fat. Low body fat is about burning calories, proper nutrition and creating a calorie deficit. The calorie deficit is created by increasing the number of calories you burn and or decreasing the amount of calories you take in from food. Increasing intensity is one way to burn more calories in less time. NOTE: To reach the "ripped" 3.7% body fat level you see in my photos, I do cardio 7 days a week for 30-45 minutes per session, in addition to my 4 weight training workouts per week.