Cardio to Lose Weight Without Cutting a Meal From Your Diet

Here is the bad news: No. You do not need to do cardio to lose weight fast. That's just plain silly. So, why do so many mainstream weight loss advice columns out there (there's a lot of them and they're all pretty much worthless) advise walking 10,000 steps a day or some spin class on three occasions a week?

Well, it's because they don t know what they are talking about. Walking and spinning don't burn that many calories. And you should know this: You can lose weight very quickly by doing other forms of exercise such as jogging and bicycling. Cardio is not necessary.

You can lose weight very quickly, though, by doing anaerobic exercises. The term is not scientific but it basically means 'doing nothing but walking or running.' That's great news! That way you'll be burning lots of calories. But you should be doing anaerobic exercise in a strategic way. The key is to make your workout as intense as you can without taking too much calorie out of it.

Walking long distances is one good strategy. That's because if you carry out long distance walking, you will be burning more calories. You need to be carrying out at least 20 minutes of such exercise per week for it to be effective. You can do brisk walking on a treadmill, or use a bike.

You also need to do some strength training. This should take the form of high-intensity interval sprint training. You need to sprint for about four minutes, at high speed, for about sixty seconds. After the high-intensity interval part, you should rest for three minutes. But then you should sprint again for another four minutes.

It sounds like a lot of cardiovascular exercise. But it's actually a relatively small part of a complete weight loss plan. It's important to do other things, as well. Cardiovascular exercises certainly help you lose weight faster. But they're just one component of what's needed for a healthy, effective weight loss plan.

The most important thing you need to do is to combine diet and resistance training with cardio every day. If you can combine these two elements effectively, you will have a better chance of fast weight-loss. To do this, make sure you eat enough fruits and vegetables every day. And do some cardiovascular exercise, such as running, cycling, swimming or taking part in aerobic competitions.

You might wonder how long a cardio workout will help you lose weight. Actually, a good cardio workout can burn about a hundred calories. Joggers are more efficient because they can maintain a constant pace for up to an hour. A good long-term cardio workout will burn about four pounds of body fat per week. If you combine cardio workouts with enough strength training, your metabolism will increase and you will burn even more body fat during the course of the week.

So, what's the best way to accomplish effective cardio workouts? Many experts recommend jogging. Jogging will not only help you lose weight, it will also strengthen your heart and improve your lungs. Many studies have shown that jogging is excellent at raising your HDL and lowering your LDL cholesterol. By increasing your HDL, you will be keeping yourself in good health as well as lowering your bad cholesterol.

If you don't want to be constantly on your feet, you can try to run, bicycle or riding a treadmill. You can also increase your intensity by adding more weight to the elliptical machine or doing other exercises that require less energy. But, even though these machines are excellent weight-loss tools, they should not be used by people who are extremely overweight or severely obese. When you use a weight machine that requires too much cardio per week, you are setting yourself up for failure.

Even the most basic forms of cardio can benefit your body if you add variety. This will keep you motivated because you will continually surprise yourself by how much weight you are losing. The key to burning calories and losing weight with cardio is making sure that you are burning more calories than you consume. You do this by choosing exercises that will cause your body to use more energy than usual. For example, if you choose to run three miles today but choose to take the stairs instead, you are decreasing your metabolic rate because of the change in activity.

A good plan is to make sure that you are eating fewer calories than you expend per week. A good rule of thumb is to only eat about three to four times more calories than you burn in a thirty-minute workout. Another good way to keep yourself motivated is to create a three-week diet and weight loss program where you buy a product like Slim Fast, only it contains smaller sized products that are more likely to keep you energized during the day and provide you with a three,500-calorie deficit. That is less than half of the calories you are taking in per day! You can lose weight and get in shape without ever planning to cut a meal from your diet!