The Best Cardio Workout For Rapid Fat Loss

March 5th, 2010 |

Author: Diet

For many years I have noticed that the majority of candidates for fat loss lose just their time doing the wrong type of cardio workout. People who want to lose weight tend to follow the typical protocol of 20-45 minutes of aerobic work, 3-6 times a week.

For the vast majority of people there is a completely ineffective. This protocol does burn some calories during the workout, but at a serious cost. If you adhere to the typicalaerobic workout, your body will become an efficient fat burner. This is not a good thing.

Just as a fuel efficient car burns less fuel, your body begins to burn less fat to do the same workout. For example, the amount of calories that you once burned in 30 minutes would now take 40 minutes to burn (assuming that the intensity remained the same). Then eventually (as you become more efficient), you would have to do a workout 50 minutes to burn what you've done in 30minutes.

Where does this cycle end? I've had people come see me over the years could lose a significant amount of fat, even by 1 hour of cardio in the morning and an hour of cardio in the evening. It's 14 hours per week! Where do you go from here? Do you think 15 hours is underway to give a positive result? This is unrealistic and beyond ineffective.

In addition, this type of cardio does nothing to increase your metabolism. Any activity thatyou can perform for 45 minutes or more at a steady pace is performed at an intensity too low to increase your metabolic rate, once the training ended. Thus, you burn calories during the workout, but once training is complete, your metabolism will return to normal and no extra calories are burned.

The good news is that there is a better way to do your cardio workouts. The secret is to perform a specific type of interval training. For those of you who do not know,interval training forces you to alternate between bouts of intense labor struggles with low intensity work.

Unlike the aerobic protocol mentioned above, you do not need to make long periods of interval training. In fact, I rarely exceed a customer 20 minutes while doing interval training. Because you do not keep on increasing the duration of your workout is to burn the same amount of calories as you did with the aerobic workout.

All you needdo once you begin to adapt is to increase the intensity of your workouts rather than duration. This will keep your results consistently great fat loss, without an increased demand of your time working Out.

We will discuss how to perform an interval workout. You will first start with 5 minutes of heating. The heating must be done using the same activity as you performing for real intervals. After warming up, you're ready to make your firstinterval.

For the actual interval, you work hard (about 90% of your maximum) for 30 seconds. Then, after the period of 30 seconds, a decrease in intensity at about 60% of your maximum for 60 seconds. This is an interval. After 60 seconds the "easy" period, increase the intensity of up to 90% and begin the second interval training.

Start with intervals of 6 and build your way up to 12 intervals per session. This protocol cardiovascular particular works very well with running, cycling, stairclimbing, hill sprints and bodyweight exercises, to name a few.

Once you can do intervals of 12 to maximum intensity, it is time to vary your workout. Vary your workout from time to time when it is so calculated, will keep your body constantly encouraged to respond positively to this type of training.

Ultimately, interval training is extremely effective, especially when done properly and in a scientifically designed strength trainingprogram. The two in tandem will encourage your body to burn fat at an incredible pace. You'll see much better results in much less time, you will see using the traditional approach to cardio training.

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