How much cardio exercise should i do daily if i want to lose 30% of my body weight?
admin | Feb 17, 2009 | 11 comments
misssophia299 asked:
I currently do a short weight routine that works the big muscle groups as well. I know I should change my workout every 6 weeks or so, but I am unsure about how much cardio is good for my wieght loss goals.
Filed Under: Cardio
Minimum of 30 minutes.
You need to do a cardio exercise that last for no less than 21 mins per day to keep the heart rate up.
Best diet also, no fat, no sugar, no carrotts, no bread.
30-45 minutes per hour.
the optimum times for cardio is 22 to 30 minutes. Anything under 22 doesn’t burn enough calories to start to burn fat and anything over 30 tends to start to break down muscle cells
Best way to lose weight is the longest way. U should lose ur weight slowly.
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U can do this cardio -also aerobic execises every day, its not unhealty. After 30 minutes cardio exercise, as physiological, ur body starts to burn fats! This is very important point. Also u must do this longer than 30 minutes. Optimum time is 45 minutes- 1,5 hours.
But u should also use a polar too, to see ur pulse per minute. For aerobic exercise -cardio- also to lose ur fat weight, your pulse per minute must be like in this formel: (220-ur age)x0.6 or 0.7. This is the approximate ideal pulse that u must have during exercise to lose ur fat weight. ( U dont run, u should jog ; this is different exercises!)
U can find a lot of information about this in some exercise physiology books ( for example Fox’s ; Katch etc.)
Good luck…
You should do the minimum that will still give you results. I love Dr Phil for one reason and here it is
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How does your body release the fat from the cells?
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1.Eat 4-6 small, frequent meals and never skip meals.
2.Include small amounts of good fats.
3.Eat natural foods; avoid processed refined foods
4.Eat lean proteins with each meal.
5.Eat more complex carbs, fruits vegetables.
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Releasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective is that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing so cardio training. However, don’t go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.
The reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). You just don’t cut the hand that feed you. So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Damn if you do, damn if you don’t. But wait there is a solution to that…
You need to do some MODERATE cardio training. The key word here is moderate.
Doing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime
soon. Here is what you need to do:
1.Do some moderate cardio training; the key word here is moderate
2.Never diet but consume little fewer calories that you will burn (No starvation diets, Please…)
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Your muscle tissue is your best friend when it comes to burn body fat. You need to preserve muscle tissues in order to keep losing weight. Most people go on a starvation diet combined a lot of cardio to lose weight. At first it may seems like this is working because they are losing scale weight. However, scale weight does not tell you if weight loss is from fat, water or muscle tissue.
Losing fat is what you are after,
Losing water is only temporary,
Losing muscle will simply lower your metabolism and put you in the Yo-Yo dieting bandwagon.
To maintain muscle tissues you need to:
1.Do some resistance training. (This is not optional, it is mandatory)
The secret
Now that you understand the whole fat burning process, I am going to reveal to you what personal trainers do to get those amazing transformations. The strategy is to combine all the steps that I outlined so the body works as a unit. The process is release the fat, transport the fat and then burn the fat. All they do is combined a nutrition program, along with some MODERATE cardio program and they maintain muscle mass with resistance training. Everything is combined with one goal in mind: Turning your body into an Automatic fat burning machine. It is that easy.
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How do you change your strategy? How do you find one that works?
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Good Luck with your journey…
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i do a lot of Cardio workout routines in the morning. it helped me lose body fat and keeps me fit. jogging is an example of a simple cardio workout.
i have added some Cardio Workout on my sit-ups and bench press and it was great. cardio can really tone down a flabby abs.
Cardio workouts help me attain a healthy weight. I was having a big tummy last year and cardio really helped flattened my belly.
Everyday i would do at least an hour of Cardio workout and this routine alone helped me regain my lean body. Cardio is really good for burning down the extra fats you get on your tummy.