Can I Lose Weight With Cardio Only?

If you are on a mission to lose weight, any type of physical activity is desirable. Losing weight is a mixture of several elements, including physical activity, proper nutrition and discipline. Weight loss is usually achieved by consuming fewer calories than you spend. To successfully burn fat you need to create around 500 calorie deficit per day. You can create this deficit with lowering your food intake or increasing physical activity. So the answer is that you can lose weight doing only cardio workouts if it creates a daily calorie deficit.

However, human body is an adaptable organism. Doing the same type, frequency and duration of cardio workouts for many weeks or months will force your body to adapt. If you don’t see any improvements for at least three weeks you have most likely reached a plateau with your current diet and exercise regimen. This means that you are now probably consuming about the same amount of calories that you spend. To get past the plateau you need to either further reduce your calorie intake or increase the duration and frequency of your cardio workouts or both.

Here comes the discipline factor. If you are happy with the weight you lost you can just continue to do what you have been doing. You have already improved your health because of an increased physical activity and proper nutrition. However, if you want to lose even more weight you need to start pushing the limits. This is where the negative part of cardio workouts comes. Doing only long cardio workouts will make your body to adapt by losing fat, but you will also lose muscle mass in the process.

Let’s say that you have increased the duration of your cardios from 30 minutes to 90 minutes. Your body will respond by losing the unnecessary weight and the heaviest tissue in the body is muscle tissue. Muscles play an important role for your metabolic rate and having fewer muscles means your body now requires fewer calories per day to support its basic functions. This means that to keep your new weight you need to even further reduce your calorie intake and do hours and hours of cardios per week just to stay at the current level. This can really test your discipline!

The solution for this problem is to build muscle mass by lifting weights or adding the anaerobic element in your cardio workouts. Anaerobic exercises build muscles and have an added benefit of increased metabolic rate hours after you have finished your workout routine. With this approach, you can spend less time in a gym and don’t have to decrease constantly your calorie intake to burn fat. Increasing muscle mass speeds up the metabolism, and your body will actually require more calories just to maintain the new body composition.

Source by Dinko Fabricni

Can I Lose Weight With Cardio Only?2019-11-04T07:09:12-06:00

Avoid Cardio Exercise Errors

You in all probability know by now that using cardio machines such as the treadmill and the stationary bike is a great way to burn fat and build good heart health. Truth is, cardio training routines can also strengthen the opposite components of your body reminiscent of your lungs that in turn can result in decrease blood strain levels, lesser chance to undergo from a stroke and heart attack. Regular use of cardio machines may also help decrease the extent of dangerous LDL cholesterol within the body and improve the extent of fine cholesterol. This is the explanation why you need to by no means ignore those cardio gear within the gymnasium.

Getting the Most from Your Cardio Machines

For normal gym goers there’s one essential question that you need to ask yourselves: are you sure you are using the cardio tools right? People with personal trainers might have been instructed properly on tips on how to use these machines. However how about those who haven’t got private trainers just like the average health club user? It’s important that you simply use gymnasium equipment the best way they are supposed to be used. To begin with, it’s to your safety. You’ll be able to seriously harm yourself if you don’t know find out how to properly use a fitness center equipment. Next, in case you are utilizing a gym gear all unsuitable, then you might be probably not getting essentially the most from it. Which means a number of the time your are spending on the gymnasium are merely put to waste.

Beneath is an inventory of some of the hottest cardio tools and the ways folks use them incorrectly.

Treadmill

The treadmill might be the most popular cardio tools around. Nonetheless, many individuals are utilizing it wrong. Most treadmills have options the place a person can improve the slope of the platform to stimulate an uphill run or jog. One of the common mistakes of using the treadmill is placing an excessive amount of elevation in your run. That is wrong as a result of running on a hinged slope could cause a whole lot of pressure on the ankles and on the knee joints. It is OK to problem your self if you’re already losing interest with a specific workout. However you should also be aware of the well being implications.

Stationary Bike

The stationary bike can be a very popular piece of cardio equipment. Utilizing an exercise bike appear to be easy and easy but there’s nonetheless a fallacious and proper approach of using this explicit gymnasium equipment. One of the things that people ought to learn about stationary bikes is that a lot of them are completely adjustable. Some people fail to regulate the seat of the bike to a cushy level even if the peak triggers some discomfort. You can strain certain components of your physique if the seat is both too excessive or too low.

Source by James Spaque

Avoid Cardio Exercise Errors2019-11-01T06:33:04-06:00

Strength Before Cardio?

Is it a good idea to do strength training and cardio in the same workout? And if so, which one should be done first?

Well, you’ll first need to look in the mirror and clearly distinguish whether your goal is to lose weight (fat) or build strength. If you’re somewhere in between, then the specifics of this article are less important.

But assuming your goal is either fat loss or building strength, you will require a different strategy.

Let’s look at each case individually:

YOUR GOAL IS FAT LOSS…

If your goal is to lose fat, however, you may increase your ability to burn fat during any given workout by doing intense cardio BEFORE your strength training workout.

Why?

First, doing cardio at a moderate to high intensity elicits a greater degree of lipolysis (fat breakdown). By stimulating lipolysis, your body has more fatty acids at its disposal and is therefore more inclined to use fat as a fuel during the subsequent strength training workout.

Research has shown that a greater fat loss benefit can be expected if periods of higher intensity cardio are performed during the early phase of the workout. A 2003 study in the European Journal of Applied Physiology showed that fat oxidation was higher in a workout that was initiated with a short bout of high intensity cardio.

The second benefit to doing higher intensity cardio before strength training (for fat loss purposes) is that it produces greater than normal cardiorespiratory and metabolic responses, such as increased post-exercise oxygen consumption (EPOC).

EPOC is a measure of “passive caloric expenditure” that occurs after your workout as your body attempts to re-establish homeostasis. This increase may be due to a greater increase in body temperature and circulating hormones, both of which will increase fat burning after your workout.

More good news – your body also prefers fat as a fuel source during the post-workout stage, as it needs this energy to replenish glycogen (carbohydrate) stores that were depleted during the workout.

So even if you can’t lift as much weight during your subsequent strength training session, don’t worry. The goal with fat loss is not to lift maximum weight but rather to elevate your body’s metabolism by maintaining an elevated heart rate for more of your workout.

YOU WANT TO BUILD STRENGTH…

If your goal is to develop more muscular strength then you need to do your cardio AFTER your strength training workout.

Why?

Because, aside from doing a light cardio warm-up, excessive (or high intensity) cardio before lifting weights depletes your glycogen (energy) stores. As a result, you will have less fuel in the tank for your resistance training exercises and thus will experience sub-par strength workouts simply because you won’t be able to push as much weight!

Just think of the last time you did an intense cardio workout – did you feel like throwing around some heavy weights afterwards? Most likely not.

THEY’RE ACTUALLY PRETTY SIMILAR

Want to lose fat? Then, begin with a 5-10 minute bout of high intensity cardio (notice how I’ve used “intense” cardio) before your strength training routine that should incorporate full body exercises using weights that will only allow 6-8 reps!

Want to build strength? Do the exact same thing but simply move your intense cardio after your strength training.

You see, when it comes to the strength training component of your workout, regardless of whether you want to burn fat or build strength, using heavier weights and lower repetitions (6-8 reps) is the key to success! So put away those low weight, high repetitions aerobics videos.

References:

Kang, J. et al (2003). Effect of order of exercise intensity upon cardiorespiratory, metabolic, and perceptual responses during exercise of mixed intensity. Eur J Appl Phsyiol, 90: 569-574.

Source by Yuri Elkaim

Strength Before Cardio?2019-10-31T09:22:03-06:00

The Amazing Cardio Myth – Why Cardio is Quite Possibly the Most Overrated Way to Lose Fat

Before I get any hate mail or any rants and raves from people calling me an idiot, let me clarify. Cardio does work to lose fat. That’s obvious. Cardio is great for general health, heart health, and just getting you up off your butt. However, when it comes to losing fat quickly, especially for busy moms and dads, cardio workouts are very, very overrated. Is that sacrilegious for a personal trainer to say that cardio is overrated or doesn’t work?

I don’t think so. In my personal opinion, it’s lazy and uninformed personal trainers, nutritionists, medical professionals and any other health-related professional who are the ones who should be ashamed and feel stupid for not doing the work and actually help the people who come to them seeking assistance. Before I burn anymore bridges, let me go over a few of the reasons why cardio workouts for fat loss are the most overrated type of exercise known to man (followed closely by crunches).

1. Traditional cardio workouts for weight loss are a huge time waster.

When you think of cardio for weight loss, how long do you think you need to do it? Most people that I come across tend to think you need to do it for a minimum of 30 minutes and some even go so far as to say you need to do it for 60-90 minutes A DAY to get any sort of weight loss benefit. Do you really have 60 minutes of free time to devote to an ineffective cardio workout?

2. Adaptability.

Your body is very smart and it adapts to whatever form of exercise you throw at it. That’s one of the reasons you should change up your workout every few weeks, but this is especially true when it comes to cardio workouts for weight loss. Let me give you a few numbers to consider. Let’s say that you traditionally do a cardio workout for around 45 minutes 3-6 days a week and that burns roughly 400 calories. Sounds good, right? But the thing you don’t realize is that every time you do that workout, your body is adapting to that workout, which means you burn fewer and fewer calories every time you do it.

So after a few weeks time, instead of burning 400 calories, you’re burning 380. You can take that out further and say in a few months time you’re only burning around 300 calories. But how do you fix that problem? The goal is to burn more calories, not less right? To fix it, you’d either have to do your cardio for a longer period of time, or work harder in that 45 minutes. Sounds good. You can do that…but remember, you’re working harder and going longer to turn the same amount of calories you burned a few months ago, when you weren’t working as hard. Call me crazy, but I don’t think that’s the goal you’re looking for.

3. The ‘fat burning zone’ does not exist.

This is one of my favorite cardio workout for weight loss myths because it’s a pretty skewed way of looking at science. Yes, your body does burn a higher PERCENTAGE of fat in a certain heart rate, or working zone, but who cares. When I’m sitting on my butt in front of the TV, my body is burning a higher percentage of body fat than it is when I’m working my tail off doing a fat burning workout, but that doesn’t mean I’m burning more fat. The key word is ‘percentage’.

Do you want to burn a higher percentage of fat, or just more fat? If you’re like most people you just want to burn more fat and you couldn’t care less what the percentage of fat calories is to non-fat calories. To burn more fat, you have to stop doing so much low-to-moderate intensity cardio and start doing more resistance training and interval training. The resistance training shouldn’t take long and should involve lots of full body workouts and full body exercises. It should take you less than 20 minutes (hopefully around 10) so that you don’t hav any excuses for not doing it.

It should not focus on worthless exercises like triceps kickbacks, chest flies, leg extensions, biceps curls, etc. and should focus on exercises that give you more fat burning bang for your buck. So stop putting all your faith in the treadmill, elliptical trainer, stationary bike and stair-stepper and quit going right to the cardio area in the gym as soon as you walk in the door because that is not the best way to lose fat. There are far better ways than the traditional cardio workouts for weight loss that will burn fat much quicker and have you feeling better and healthier in a lot less time than most cardio addicts spend warming up.

Source by Ed Scow

The Amazing Cardio Myth – Why Cardio is Quite Possibly the Most Overrated Way to Lose Fat2019-10-30T07:01:39-06:00

Why You Should Use Medicine Balls in Your Cardio Workouts

Last time, we looked at how medicine balls could help you build a strong, rugged, and “ripped” midsection, and how they could be used with some basic, simple exercises, to create intense and athletic versions of those same movements to get you into better shape that much quicker. This time, we’ll look at how to turn these into true cardio workouts, and how to create ‘super exercises’ that will accomplish as many as 3 different things at once!

Med balls can also be used to do some pretty intense exercises that just aren’t possible without them. For example, the Woodchopper (as described by Coach John Davies). Start standing upright, holding the med ball at your waist. Bring the medicine ball out to arms’ length in front of you, squat down, and touch the ball to the ground. Immediately explode up, jumping up into the air, and bringing the medicine ball to overhead. Land, reset, and repeat. Keep going until doom sounds like a good idea.

For amazing cardio, string together several exercises into complexes (like was mentioned with the abdominal exercises). Pick 3-5 exercises, and perform 5-10 reps of each exercise back to back without resting between exercises. Once you finally complete an entire circuit, rest 1-3 mins, and repeat. A sample complex might be:

– Woodchoppers x 10

– Pushups (both hands on medicine ball) x 10

– Med Ball Slams x 10

– Squats (holding medicine ball overhead) x 10

– Situps holding med ball x 10

Another great thing about med balls is how you can add different elements into one exercise, making an almost “super movement”. Let’s look at an example.

First, take the lunge. That is a pretty tough move. Let’s add a dynamic (explosive) – and in turn, cardiovascular – element, by turning them into jumping lunges. Doing these, you get into lunge position, jump into the air, switch feet in mid air, land, and repeat with the other leg. Now, add another element by holding a medicine ball. The exercise just got harder. But, let’s go a step further, by adding a med ball twist. Every time you land with the left foot forward, twist to the left so that you’re facing left, and the ball is pointed left. Every time you land with the right foot forward, reverse it.

Try that for 10-12 reps each leg and see if you’re not huffing and puffing.

In the last installment of this series, we’ll look at how med balls can help incorporate the much-needed mental aspect to your training.

Source by Matt Wiggins

Why You Should Use Medicine Balls in Your Cardio Workouts2019-10-26T07:59:52-06:00

Just How Important is Cardio?

After reading this interesting material, I hope you’ll think differently about cardio training and try something new. It’s not that I’m totally against cardio as part of your exercise routine, but is cardio training really what you need to get fit and healthy? If you continue reading, you’ll soon realize that I’m not really against cardio as a form of exercise, I just believe that “traditional cardio” is not the most effective form of exercise you can be doing to achieve your goals.

Most people who are trying to get fit or lose body fat think, without question, that they need “cardio” exercise to achieve success. I beg to differ! This may come as a surprise, but some of the fittest people I know, both men and women, do not swear by traditional cardio. After many years of working out in different gyms and knowing several athletes and personal trainers, I have to agree that low to moderate cardio is more appropriate for the obese or really poorly conditioned person; and even then, it’s still not the most effective method.

So what pray tell IS “cardio”? Most people think it’s running on the treadmill, riding the stationary bike, or gliding on an elliptical machine in front of a TV. That is, what I would consider, “traditional cardio”, which by the way, is why I’m not surprised that people get bored and eventually give up.

To put it simply, “cardio” is any physical movement that gets your heart pumping and helps strengthen the cardiovascular system. If you’re engaging in a physical activity that gets your heart beating faster and you find yourself short of breath or gasping for air, consider it cardio.

For instance, there’s the barbell/dumbell/kettlebell clean and press (C&P), which is hoisting a barbell up from the ground to your shoulders, then push pressing overhead. To some this may seem like a weight training or a strength exercise, but try doing 10-15 reps with a challenging weight and I can guarantee your heart rate will go up you’ll find yourself breathless as if you just ran a sprint which, by the way, is better than jogging for weight loss.

Give the C&P exercise another go, this time with a 20-rep set or one-arm snatches or with swings while each hand holds a kettlebell/dumbell. Or try 5 straight minutes of lunges, pushups and bodyweight squats with minimal rest in between. While 5 minutes may not seem like a lot, try it, and if these suggested exercise routines don’t get you sweating, huffing, and puffing, I’m not sure what will.

While these types of exercises are usually referred to as strength or weight training exercises, they will definitely satisfy your cardio concerns and get your heart beating faster.

These exercise routines not only save you time, but if done with the right intensity, they will produce results of a full-body work out. Unlike “traditional” cardio where you’re not concentrating or putting in every effort in exercising because you’re watching TV or reading a book, this method of exercising will get you fit, healthy, and looking good! And it doesn’t take much time and/or equipment.

Source by Pat Pohzer

Just How Important is Cardio?2019-10-25T10:58:39-06:00

Body by Jake Cardio Cruiser – Is it Worth the Money?

If you are reading these lines you must be by now probably thinking on buying one of these new machines we see all the time in the TV spots: The Body by Jake Cardio Cruiser. Well, we have news for you: Don’t buy it yet! As with every exercising machine you can purchase there are pros and cons you MUST consider even before you take your hand to your wallet pocket.

In this article we will try to outline some benefits of this piece based on lots of Cardio Cruiser reviews. We’ll discuss what’s good in it and what do we have to be careful with at the time of purchasing.

We found three big pro’s and one major con to take in consideration. Let’s see them.

  1. First, it really is an easy-to-use machine. The Body by Jake Cardio Cruiser comes with full instructions to workout on, with a very detailed exercise list and a powerful DVD with a fully guided workout training program to be carried on. And the exercises are to be started as soon as you get the machine, without any long learning curves that don’t take us anywhere. You receive it, set it on it’s place and start using it.
  2. Second, it integrates three major workout areas in the same exercise, meaning you will be getting out more on the same session. This is based on what they call the “dual action synchronized motion”. The idea is that the Cardio Cruiser gets your arms and your legs moving in a powerful way towards the same goal, thus providing your body with full cardio training at the same time. That way, you get a nice work on your lower body, you train you upper muscles and you do a cardio workout as if you were on three gym machines altogether.
  3. At last, the Body by Jake Cardio Cruiser fits in a very small place, and if you don’t have your own home gym installed at your home this could be the perfect purchase to get your body in movement and start working out.

Source by Javier Charles

Body by Jake Cardio Cruiser – Is it Worth the Money?2019-10-23T08:44:19-06:00

How Often Can You Do Cardio?

When I say “cardio workout” you probably have an image of someone running on a treadmill, or some other piece of gym equipment like an elliptical machine, stair climber, rowing machine and the like. Each of these types of workouts will produce a cardiovascular benefit. But most people are doing these workouts because they think it will help them burn calories and lose weight. The cardiovascular benefit just happens to be a nice bonus on the side. Lets face it you wouldn’t workout if it actually made you look worse!

So most people are doing “cardio” workout to lose weight; but this is not the best strategy. Any workout that gets your heart rate up and keeps it up will provide a cardiovascular benefit and burn calories. But for most people the goal is burning as many calories as possible. This is where traditional cardio workouts fail, and higher intensity whole body workouts are proving to be better in 2 important ways.

1. Intense whole body circuit training will build and tone all the muscles of your body better than any traditional cardio workout can. Keeping your muscle mass up will ensure your metabolism stays at its peak.

2. High intensity circuits will burn more overall calories at each workout than a slow traditional cardio workout. This is of great benefit to people who are pressed for time and want to burn the maximum amount of calories in the limited time they have at the gym.

These whole body circuit workouts are based around doing exercises that work lots of muscle groups all at once like:

Squat and Press

Push ups

Jump Squats

Mountain Climbers

Lunge Walking

Quick Splits

Now that we see there are different and better ways to do ‘cardio’ training, how often can we do a high intensity circuit workout for ‘cardio’?

The simple answer is – as often as you like! Assuming that you probably have other things that take up time during the day like work, school, family, friends, and hobbies, I would guess you will probably be limited to one workout per day. So by all means if you can get a workout in every day there is no reason not to.

The higher intensity whole body circuit workouts might take a few weeks to get used to if you’ve never done them before.

For most people I’d say 4-5 times per week is great. But that doesn’t mean you have to stop there. Work your way up to a level that fits with your fitness goals and into your lifestyle.

Source by John Barban

How Often Can You Do Cardio?2019-10-22T09:01:17-06:00

Boost Your Fat Burning With a Progressive Cardio Training Plan

When going on a weight loss plan it’s important that you don’t just change your diet by restricting your calories or starving yourself by eating once or twice per day.

In order to give yourself the best chance of melting away the body fat and keeping it off, you need to take on your body fat with a three-pronged attack.

A proper fat burning program includes:

  • Proper Nutrition Plan
  • Effective Weight Training Program
  • The Right Cardio Exercise

While most people don’t get nearly enough exercise, when they decide they want to lose weight they go too far the other direction.

One day they are eating everything in sight. The next, they are starving themselves and doing two hours of aerobics daily. This is a bad combination that is doomed to failure.

Eventually you’ll want to incorporate high intensity interval training into your plan but if you haven’t been exercising on a regular basis, you’ll need to work up to it.

If you’ve been sitting on the couch for awhile, here’s a five week phase to get you used to doing cardio and build up a base so you can start incorporating some serious fat burning interval training into your program and really kick start your fat burning into high gear.

  • Week 1: Two 20 minute sessions
  • Week 2: Two 25 minute sessions
  • Week 3: Two 30 minute sessions
  • Week 4: Three 30 minute sessions
  • Week 5: Three 30 minute sessions (up your intensity from last week)

Remember, you should also be incorporating weight training as well starting with two full body workout sessions in weeks one through two and then three full body workout sessions with the weights in weeks four and five.

I’ve found that most people, when they don’t track their heart rate during these cardio sessions, are actually working out at too low of an intensity level.

I recommend getting yourself a heart rate monitor watch for these workouts.

Source by Gregg Gillies

Boost Your Fat Burning With a Progressive Cardio Training Plan2019-10-21T10:39:22-06:00

What Are the Best Cardio Workouts to Burn Fat?

Everyone wants to look good and feel healthy. There are millions of people who try to lose fat, but most of them never achieve the success, that they hoped for. It is extremely difficult to lose fat permanently and every time you fail, you get more and more frustrated. Cardio is a very important part of fat loss and there is a lot of confusion about what are the best cardio workouts to burn fat. So what are they?

The best cardio workouts to burn fat

Very often people make things more complicated, then they really are. In order to lose fat successfully you need an excellent diet plan, cardio program and also a weight training program. Cardio is only one part of the puzzle and so many people exaggerate it`s importance.

The most important part of your fat loss program, is your nutrition plan. You need to know how many calories you can consume in order to lose fat, what foods you can eat, how often you should eat and so on. Everything else is secondary. If your nutrition plan is poor and you are eating the wrong foods or too many calories, then you can do as much cardio as you possible can and not lose any fat.

Once you get your nutrition in order, then you can focus more on your cardio workouts. If you are beginner then obviously shouldn`t start with an extreme cardio workout program. At first you may do cardio 2-3 times a week for 20-30 minutes. And you can choose whatever type of exercise you like, it does not matter. What matters is how many calories you burn.

As you get better, then you may do cardio 4-5 times a week, increase the duration of your workout or the intensity. There are a lot of options you can use. The best cardio workouts to burn fat are those, that you enjoy doing. So many people get so obsessed with finding the “perfect” cardio workout, that they can`t enjoy the whole process. The main thing is to be active and burn those calories. When you are a beginner then you will lose fat easily, so you don`t have to know everything about cardio workouts.

Source by Randolph Meresmaa

What Are the Best Cardio Workouts to Burn Fat?2019-10-20T06:24:05-06:00