Aerobic or cardio exercises are necessary for your personal fat loss programme. They are successful if you combine them with proper nutrition, weight lifting and nutrition. However most people don't have a clue how to do them correctly. Let's face it its very annoying to spend your time on something that doesn't work. In this article you learn the correct way to burn body fat trough cardio exercises.
Why cardio for fat loss
When you want to lose body fat you have to create a calorie deficit. Creating a calorie deficit can happens in two ways. Decrease your calorie intake from food or increasing the amount of calories you burn trough exercises. It's not smart to starve the fat with low calorie diets, instead do exercises to burn the fat and feed the muscle with good nutrition. Almost all of the popular weight loss programmes fail because an extreme decrease in calorie intake slows down the metabolism. An increase in activity speeds up your metabolism. By doing regular cardio exercises and eating more often you get a double boost in your metabolic rate.
The best aerobic exercises to do
Aerobic means with oxygen and for fat to be burned oxygen must be used. When it comes to effective fat loss forget about tennis, basketball or golf. These exercises will help may help you a little bit but in the first place they are for recreation. Basically for aerobic exercises we can distinguish three major types. Low, moderate and high intensity. Doing moderate or high intensity workouts is better than low intensity workouts. The higher the intensity of the aerobic exercises are, the more calories you will burn. Another advantage of high intensity workouts is that they raises your metabolic rate to a higher level of the workout then exercises with a low intensity.
Duration of aerobic exercises
How long should your cardio workouts be? By doing cardio vascular exercises you can achieve some health benefits such as decreased blood pressure, decreased blood cholesterol or increased aerobic capacity. This can be achieved in a period between twelve and twenty minutes. But if you stop after that period of time you won't burn enough calories to get impact on fat loss. Therefore it is important to do aerobic exercises for at least thirty minutes with a maximum of sixty minutes per session.
Weight lifting
The real key to lose fat is to combine weight lifting with aerobic exercises. If you do too much cardio you can lose muscle although this does not happen occasionally. Weigh lifting helps you to build muscles and the more muscles you have the faster your metabolism works and the more stubborn body fat you will burn.
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