SUMMARY: Doing cardio for weight loss is both essential and effective but can become monotonous and lead to burnout if not monitored. In this article we take a look at several ways to maximize cardio sessions for superior effectiveness.
Let’s face it; most people put way too much time and effort into doing cardio for weight loss and trimming belly fat.
Dieters have been conditioned to believe that the only way to get rid of belly fat is to spend countless hours on a treadmill or elliptical machine.
But as they soon find out, not only can these types of exercises get extremely boring, they can also sometimes take forever to get rid of belly fat.
In this article we’re going to take a look at how to maximize your cardio sessions so you can burn the most amount of fat in the least amount of time.
How To Maximize Cardio For Weight Loss
There’s no doubt that the human body is an intelligent complexity that’s a whole lot smarter than we give it credit for.
Your body can easily figure out your cardio routine and make adaptations quickly.
So the best way to get rid of your belly fat is not to waste countless hours on the treadmill day in and day out.
You need to keep your body guessing so it never adapts.
1. Use In Tandem With Weight Training
Doing way too much cardio has to be one of the biggest mistakes that people make in their quest to lose weight, burn fat and get into the best shape of your life.
You’ll see these people running like hamsters on a wheel, day after day, week after week, and month after month on treadmills and elliptical.
And the reality is that six months down the line they still look the same.
This is because cardio is only beneficial if you add extra muscle mass to your frame.
If you neglect to put on even amounts of muscle and keep doing cardio day after day, your body eventually adapts to it and quits burning any excess calories that you may be aiming for.
So by focusing on weight training first, you add a little extra muscle mass which will help you burn a whole lot more calories both during your cardio sessions and even while at rest throughout the day (BMR).
This is the great thing about weight training for weight loss and fat burning.
Just by adding a pound of muscle you can increase your metabolism and the number of calories that your body burns throughout the day, even while you sleep.
So keep the cardio secondary and focus on weight training first.
2. Do Cardio First Thing in the Morning
If there was one secret to getting the maximum benefit from your cardio sessions then this is it.
After your body has depleted itself of any blood sugar and glycogen stores during your six to eight hours of sleep, there are two types of fuel left for it to use when you wake up in the morning.
Either your stored body fat or lean muscle tissue.
So, if you perform a cardio exercise such as the treadmill or elliptical first thing in the morning on an empty stomach and stay within 60 to 75% of your maximum heart rate (aerobic zone), your body will tap into your body fat stores for fuel.
It is important to stay within this heart rate range though, because if you wander into an anaerobic heart rate zone, you run the risk of burning your all-important muscle tissue.
And remember that exercises such as running are anaerobic and will leave you with negative effects (skinny-fat), so your goal should be to walk at a brisk pace on a treadmill or elliptical machine.
3. Keep Sessions Under an Hour
Okay, last here on the list is to keep your cardio training sessions less than 60 min. for maximum fat burning and metabolism boosting effect.
The greater goal to shoot for is about 40 minutes.
Going any longer than an hour first thing in the morning on an empty stomach will leave you running the risk of overtraining and will lead to burning out.
So, be sure to keep your morning cardio sessions between 40 and 60 minutes to ensure that you’re burning pure fat while also avoiding overtraining.
And remember that you are getting the maximum benefits from your weight training sessions, so cardio is only a supplement to your core resistance training workouts.
4. Incorporate Interval Training
The main goal of doing cardio exercises is to burn off excess fat.
So it’s not just a matter of burning calories, since you can be burning protein and carbs for fuel and not your own body fat.
One of the best ways to tap into pure belly fat is to do interval training.
Intervals are great to alternate with longer cardio sessions throughout the week.
This way, you’ll show our body who’s boss and easily tap into your belly fat and get those rock solid abs you always wanted.
Here is an example of an interval training session:
This is the ultimate routine of exercises to lose belly fat fast for rapid results, especially when you compare it to typical cardio routines.
The good thing about interval training is you can choose different exercises; you don’t have to stick to sprinting and walking.
You can swap out running for boxing, kickboxing, rowing and basically any type of cardiovascular training.
Closing Thoughts On Cardio For Weight Loss
So there you have it: 4 ways to maximize cardio for weight loss so you can melt the fat away once and for all.
Implement these tips into your daily routine on a consistent basis and you’ll surely speed up your metabolism and get the lean and sexy body that you’ve always dreamed about!