Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

Related: Learn How To Lose Fat Faster

Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

Read More: The Perfect Workout to Lose Weight

Embarking on a fitness journey is an empowering decision, but navigating the vast world of strength training can be daunting. To guide you on this path, we should lean into the expertise of those we deem knowledgeable and truthful.

The information for this article is largely based on a video shared by Alan Thrall. Alan Thrall is an accomplished strength coach and owner of Untamed Strength, a 24-hour access gym in Sacramento, decided to talk about that.

These principles serve as a roadmap, ensuring that your fitness journey is not only effective but also sustainable.

Read More: 8 Mistakes Everyone Does Trying to Get Shredded

The 10 Commandments of Fitness You Must Obey in 2024

You might be wondering, how can this guy tell me what I need to do to be successful in my fitness journey this year?

Granted, there are a lot of different goals that revolve fitness. You could have decided to do more exercise not to lose weight, neither to get stronger, but just to be healthier. Do these commandments also apply to you then? The answer is yes.

Source: Taco Fleur on Pexels

Although it is typically not a great idea to generalise much, these 10 commandments shared by Alan Thrall are very much spot on regardless of your fitness goals, as long as you have them.

This is not exclusive of one type of fitness person or another. CrossFit, calisthenics, powerlifting, weightlifting, bodybuilder, just a regular gym-goer. For all these people, these 10 commandments of fitness apply rigorously.

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So let’s take a quick look at what these commandments are and then let us know if you agree or not, because we think you should.

1. Never Take Breaks:
   • Consistency is the cornerstone of progress in the gym.
   • Avoid the pitfalls of intermittent training by maintaining a steady workout routine.
   • Steer clear of the “start-stop” cycle, as breaks can impede your momentum and hinder long-term success.
2. Stick to a Program for 6 Months:
   • Patience is key; real change takes time.
   • Commit to a structured program for at least six months to witness tangible improvements in strength and physique.
   • Avoid the temptation to switch programs too frequently, as it disrupts the adaptation process.
3. Prioritize the Big Three Lifts:
   • Focus on compound movements – squat, bench press, and deadlift – to build a solid foundation.
   • These lifts engage multiple muscle groups, fostering overall strength and growth.
   • Mastering the fundamentals sets the stage for more advanced training.
4. Avoid High-Intensity Workouts:
   • Intensity is vital, but excessive high-intensity workouts can lead to burnout and increased risk of injury.
   • Strike a balance between challenging workouts and adequate recovery to promote sustainable progress.
5. Eat According to Your Goals:
   • Tailor your diet to align with your fitness objectives, whether it’s weight loss, muscle gain, or performance in a specific weight class.
   • Recognize that nutrition plays a pivotal role in complementing your training efforts.
6. Learn How to Cook:
   • Take control of your nutrition by mastering the art of cooking.
   • Cooking at home allows you to monitor your macronutrient intake and make informed choices about what fuels your body.
7. Invest in Equipment:
   • A weightlifting belt and proper training shoes are valuable investments.
   • These tools enhance stability, support, and safety during heavy lifts, contributing to more effective and secure workouts.
8. Master Your Technique:
   • Technique mastery ensures targeted muscle engagement and facilitates steady progress.
   • Repeatedly practicing correct form builds confidence and sets a standard for assessing progress.
9. Never Lie to Yourself:
   • Be honest about your technique, progress, and goals.
   • Lying to yourself hinders growth and may lead to misguided training choices.
   • Objective self-assessment is crucial for sustained success.
10. Go All In:
    • Make fitness an integral part of your lifestyle, not just a sporadic activity.
    • Prioritize sleep, nutrition, and stress management outside the gym to optimize overall health and well-being.

Embracing Allan Thrall’s 10 commandments of fitness provides a blueprint for a transformative fitness journey. By fostering consistency, patience, and a commitment to continuous improvement, these principles empower individuals to navigate the challenges of strength training successfully.

Whether you’re a novice or seasoned lifter, integrating these commandments into your regimen will pave the way for a fulfilling and enduring fitness experience.

Now, as we mentioned earlier, this list of commandments is based on a video provided by Thrall. You can also watch the video below yourself, but we must warn you: it is pretty long. How long, you may ask? Above 40 minutes long.

We have probably done a disservice in dissecting 40+ minutes of Thrall’s wisdom and chopped it up into a few sentences – but that is the bread and butter of what he had to say about it. Don’t trust us? Then watch the video below and get even more details about the 10 commandments of fitness you must obey in 2024.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are 10 key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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Rowing every day for 30 days can be a transformative challenge with numerous potential benefits. Firstly, it establishes a consistent fitness routine, fostering discipline and habit formation. The daily commitment helps build momentum, making it more likely to stick with the exercise habit in the long run. Rowing is a full-body workout, engaging multiple muscle groups and promoting overall strength and endurance. Over the course of 30 days, this consistent exercise can lead to noticeable improvements in cardiovascular fitness, muscle tone, and weight management.

Rowing stands out as a low-impact exercise, making it a gentle yet effective option for individuals seeking cardiovascular and strength benefits without subjecting their joints to undue stress. Unlike high-impact exercises like running, where the joints bear the brunt of repetitive pounding, rowing minimizes impact by involving a smooth, gliding motion. The seated position and the fluidity of the rowing stroke contribute to reduced strain on the knees, hips, and ankles.

How to Do HIIT Cardio to Get To 10% Body Fat

The low-impact nature of rowing is particularly beneficial for those with joint issues, arthritis, or individuals recovering from injuries. It allows for a comprehensive workout without exacerbating existing conditions. The rowing machine’s design, with its sliding seat and adjustable resistance, enables users to control the intensity of their workout, accommodating various fitness levels and minimizing the risk of overexertion or injury.

This characteristic makes rowing an inclusive exercise option for people of different ages and fitness backgrounds. Whether you’re a seasoned athlete looking for a joint-friendly cross-training activity or someone beginning their fitness journey, the low-impact nature of rowing makes it an accessible and sustainable choice for promoting overall health and well-being.

Source: Courtesy of CrossFit Inc.

Rowing is a fantastic full-body workout that engages multiple muscle groups. The primary muscles worked during rowing include:

1. Legs: The quadriceps, hamstrings, and calves are heavily involved in the leg drive, pushing against the foot pedals.
2. Back: The latissimus dorsi (lats) muscles in the upper back are key players in the pulling motion.
3. Shoulders: The deltoids assist in the arm movement during the rowing stroke.
4. Arms: The biceps and triceps are engaged as you pull the handle towards your body.
5. Core: The abdominal muscles and lower back muscles are activated to stabilize your body during the rowing motion.
6. Glutes: The gluteus maximus is involved in the hip extension during the leg drive.
7. Forearms and Grip: Holding onto the rowing handle strengthens the forearm muscles and improves grip strength.

Using a rowing machine offers a plethora of benefits that extend beyond the cardiovascular realm. It seamlessly combines both strength and endurance training, making it a highly efficient full-body workout. The rhythmic motion engages major muscle groups, including legs, back, shoulders, and core, fostering muscular development and toning. What sets rowing apart is its low-impact nature, ensuring minimal stress on the joints compared to high-impact exercises. This makes it an excellent option for individuals with joint concerns or those seeking a workout that is gentle on the body while still delivering substantial results.

The Perfect Workout to Lose Weight

Additionally, rowing promotes cardiovascular health by elevating heart rate and enhancing lung capacity. The continuous, fluid nature of the rowing motion encourages a consistent pace, fostering endurance and stamina. Beyond the physical benefits, rowing also offers a mental boost. The repetitive, meditative nature of the rowing stroke, coupled with the sense of accomplishment as you glide along the resistance, can be a calming and stress-relieving experience. Whether you’re aiming for weight loss, overall fitness, or a dynamic cross-training option, the rowing machine stands as a versatile tool that not only transforms your body but also provides a holistic approach to well-being.

Find out what rowing every day for 30 days can do to your body.

Source: Courtesy of CrossFit Inc.

Rowing Every Day for 30 Days – What Happens to Your Body?

In the video below, Billy Brendan went from 252 lbs (114.5 kg) to 226 lbs (102.7 kg). In 30 days, he lost 26 pounds (11.8 kg), which is remarkable, to say the least.

As Brendan got increasingly better at rowing, he increased how long he would do the activity. In the first week he did it for 1000 metres. The second week, he increased the length by 500 metres. In the 3^rd and 4^th week, Brendan rowed for a total of 2000 metres, twice as much as his first week.

He also changed his resting periods during each week, but always taking a break during the halfway point. In the first week, he rested for  1.5 minute, then 2 minutes; in the third week he rested for 2 minutes and the very last one, at his peak, he rested for 1 minute only despite rowing 2 kilometres.

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If you would like to take this fitness challenge to another level, you could do like Ben Wise and row every day 5 kilometres, or 5000 metres – which is 5 times more of what Brendan did on his first week.

Ben Wise is the owner of ZOAR Fitness and a coach with a degree in health and physical education. He also does CrossFit since 2017 and made it to Quarterfinals in 2021, 2022 and 2023.

Ben Wise wondered what would happen if he rowed 5k a day for 30 consecutive days. His decision to embark on this exercise experiment was triggered by the delivery of his Concept 2 Rower. Despite considering himself a less-than-great rower, Ben pondered the discrepancy between his rowing and biking performance, contemplating whether his biking prowess stemmed from a well-developed base.

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Having a substantial training volume in running, biking, and double unders, Ben decided to shift his focus to increasing his rowing volume rather than aiming for faster times in Met-Cons. The experiment involved committing to rowing 5k daily for 30 days.

Source: Photo Courtesy of CrossFit Inc

On the first day, Ben conducted initial testing and outlined his hypotheses. He predicted marginal improvement in his 5k time trial, enhancements in skill such as timing and coordination, and no significant soreness or fatigue due to increased volume. The primary goal was to improve his ability to clear fatigue in workouts at his “all day” pace.

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In the end, these are three things he learned from the experience:

1. Ben Wise observed a statistically significant improvement in his Time Trial time. Despite his training age and considerable experience in rowing, Ben realized that 30 days had a more profound impact on his 5k Time Trial than he initially thought. As he foresaw, his rowing sessions seldom reached the usual intensity. A review of his rowing log highlighted that the majority of efforts surpassed his 5k Time Trial pace. Interestingly, perceived efforts at 15-20s/500m above his 5k Time Trial pace remained consistent. However, Ben developed a heightened confidence in sustaining those paces for extended durations without facing mechanical or metabolic breakdown.
2. Ben Wise noted improvements in skill, encompassing timing, coordination, and posture. While lacking precise measurements for these changes, he emphasized the often underestimated significance of subjective assessments and soft skills. The perception of effort during a workout, according to Ben, holds equal importance in predicting readiness for training the following day as the actual intensity of the work.
3. As anticipated, Ben Wise did not experience soreness from rowing, attributed to the activity’s low eccentric nature. Instead, he observed a discernible increase in fatigue and the demand for recovery after each Time Trial, aligning with his expectations on both Day 1 and Day 30.

He also highlighted the strain on the nervous system from the increased endurance work, questioning conventional beliefs about Central Nervous System fatigue and emphasizing the draining effect of prolonged efforts above the lactic threshold.

In conclusion, Ben Wise’s 30-day rowing experiment provided valuable insights into the interplay of volume, intensity, skill development, and the impact on both fitness and the nervous system.

You can read more about Ben Wise’s experiment in his own website here.

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While one can be better than the other, depending on how you look at it, we let Max Posternak take the reins on the debate of cardio vs weights for better fat loss.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

To lose weight and body fat, one person must be in a caloric deficit, meaning you burn more calories than you consume. While the easiest and most effective way to do that is through diet, you can always improve the calories you burn via exercise. And this is where the debate over cardio vs weights training begins.

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How Can Someone Lose Fat with Cardio?

Cardiovascular exercise, also known as cardio, can be an effective way to lose fat. When you engage in cardio activities like running, cycling, or swimming, your body needs energy to fuel the movements. To meet this energy demand, your body starts breaking down stored fat for fuel. This process occurs because fat stores contain a lot of calories, and by doing cardio, you create an energy deficit where your body needs to tap into those fat stores to keep going. As a result, over time, consistent cardio workouts can lead to fat loss.

Source: Gustavo Fring on Pexels

Additionally, cardio workouts increase your heart rate and breathing rate, which boosts your metabolism. When your metabolism is elevated, your body continues to burn calories even after you finish exercising. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). During EPOC, your body works to restore itself to its pre-exercise state, using stored fat as fuel for this recovery process. So, not only do you burn calories during your cardio workout, but you also continue to burn calories even when you’re at rest, contributing to fat loss.

How Can Someone Lose Fat with Weights?

Lifting weights, also known as resistance training or strength training, can help a person lose fat by building lean muscle mass. When you lift weights, your muscles are challenged and micro-tears occur in the muscle fibres. After your workout, your body needs to repair and rebuild those muscle fibres, which require energy in the form of calories. To meet this energy demand, your body taps into its stored fat reserves and burns calories, leading to fat loss.

Source: Dollar Gill on Unsplash

Moreover, having more lean muscle mass increases your resting metabolic rate. This means that even when you’re not actively exercising, your body burns more calories throughout the day just to sustain its muscle tissue. By incorporating weightlifting into your fitness routine, you can boost your metabolism and continue to burn calories long after your workout is over. Additionally, weightlifting helps shape and tone your muscles, giving your body a more defined and sculpted appearance as you lose fat.

Cardio vs Weights: Which is the Best Way for You to Burn Body Fat?

With that information in mind, which one is better for fat loss? Cardio vs weights?

Obviously, there are different types of cardio and different types of strength training. Cardio can be done in light intensity, such as walking, or something more intense like swimming or HIIT exercises.

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Strength training can also be done with very little movement, such as bicep curls, or bigger movements such as squats or kettlebell swings.

In general, according to Posternak, while cardio takes the advantage when it comes to calories burnt minute by minute, weight training has the advantage with calories burnt over time. Check the video below.

Posternak also talked about one research done with overweight people that did only cardio, only strength training, or both. The weights group gained muscle mass and didn’t lose weight, the cardio group lost 4 pounds of fat while the group that did both got the best improvement in the ratio of fat to lean muscle mass – they also lost their waist circumference more than the cardio or weight group.

Read More: Cardio Before or After Weights?

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Source: Pixabay

Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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When embarking on a weight loss journey, individuals have a variety of approaches to choose from. The most effective strategy involves incorporating multiple methods, ranging from minor lifestyle adjustments to permanent changes in dietary habits. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

Source: Andres Ayrton / Pexels

Seeking support is another valuable approach. Enrolling in a weight loss program, seeking assistance from friends or family, or collaborating with a registered dietitian or personal trainer can provide accountability and guidance throughout the weight loss journey.

Now, let’s delve into the five specific rules for fat loss cardio as outlined by Dr Mike Israetel, an expert in Sport Physiology and the co-founder of Renaissance Periodization, a renowned YouTube channel focused on hypertrophy and muscle building. Dr Israetel’s insights will provide valuable guidance for those striving to achieve their weight loss goals through cardio exercises designed to burn fat effectively.

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Get Shredded with the 5 Rules of Fat-Burning Cardio

When it comes to effectively using cardio for fat loss, there are five essential rules to consider, each contributing to a comprehensive and sustainable approach.

1. Optimize SFR Modalities: Seek out cardio exercises that strike a balance between calorie-burning efficiency and minimal muscle fatigue and joint strain. High-calorie burning activities are beneficial, but overly taxing exercises can lead to sore muscles and potential joint issues. Finding the right mix of intensity and impact ensures you can perform cardio consistently without undue stress on your body.
2. Emphasize Enjoyment: Consistency is the key to successful fat loss, and one way to maintain it is by choosing cardio modalities that you genuinely enjoy. Whether it’s swimming, cycling, running, or any other activity, doing what you love makes it easier to stay motivated and committed to your fat loss goals.
3. Diversify Your Cardio Routine: Incorporating multiple cardio modalities into your weekly routine can enhance fat loss and prevent workout plateaus. By engaging in various activities such as swimming, biking, running, or cycling, you challenge different muscle groups and prevent overuse injuries.
4. Recognize Cardio Limits: While cardio is beneficial for fat loss, excessive amounts can hinder progress. Overdoing cardio may lead to muscle loss and a decrease in metabolic rate, making it harder to shed fat. Combining cardio with strength training and proper nutrition ensures a more balanced and effective approach to fat loss.
5. Consider Step Tracking: Monitoring your daily step count using a tracking device can help you stay active and maintain consistent progress. Striving for 10,000 steps daily is a reasonable target, as it promotes daily movement and contributes to overall fat burning.

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By adhering to these five rules, you can optimize your fat loss cardio strategy, fostering a sustainable and enjoyable routine that supports your weight loss goals effectively. Remember that combining cardio with a well-rounded fitness plan, healthy eating habits, and adequate rest is key to achieving long-term success in your fat loss journey.

Watch the video below to get a full grasp on Israetel’s take on how to get shredded with the 5 rules of fat-burning cardio.

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The process of body recomposition typically involves the following key components:

1. Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
2. Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
3. Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
4. Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
5. Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

Source: Dollar Gill on Unsplash

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Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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In a recent discussion between renowned neuroscientist Andrew Huberman and longevity expert Peter Attia, the conversation delved into the key factors influencing lifespan and strategies for promoting longevity. The duo explored various aspects, including the impact of smoking, differences between cannabis and nicotine, and the prime movers for longevity. In this article, we will dissect the insightful conversation and uncover the secrets to living a longer and healthier life.

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.

Peter Attia is a prominent figure in longevity, health optimization, and medicine. Through his medical practice and involvement in research initiatives, Attia focuses on extending lifespan and improving quality of life. A thought leader in health and wellness, he communicates complex medical concepts effectively, emphasizing the significance of nutrition, exercise, and lifestyle choices in optimizing health and longevity.

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So let’s dig deep and find out what they talked about when the conversation revolved around the best exercises for great health and a longer life.

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The Best Exercises for Great Health and a Longer Life

Huberman and Attia kicked off their discussion by highlighting the well-established risks of smoking, emphasizing that it increases the risk of all-cause mortality (ACM) by approximately 40%. Attia clarified that this doesn’t necessarily mean a 40% reduction in lifespan but rather a 40% greater risk of death at any given time compared to non-smokers. The duo agreed on the importance of distinguishing between cannabis and nicotine when discussing smoking’s impact on longevity.

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Moving beyond smoking, Huberman and Attia delved into other factors influencing ACM, such as high blood pressure and end-stage kidney disease. They revealed that high blood pressure contributes to a 20-25% increase in ACM, while end-stage kidney disease, often linked to uncontrolled hypertension and type 2 diabetes, sees a staggering 175% increase.

The Role of Strength and Muscle Mass:

Shifting the focus to positive interventions, the conversation turned to the importance of strength and muscle mass. Attia presented data comparing low muscle mass individuals to high muscle mass individuals, showing a significant 3x improvement in ACM for those with greater muscle mass. He noted that strength, rather than just muscle mass, plays a crucial role, with a hazard ratio of 3.5x indicating a 250% greater risk for those with low strength.

Cardiorespiratory fitness emerged as a powerful determinant of longevity.

In the conversation between Andrew Huberman and Peter Attia, they discuss VO2 max as a crucial metric for cardiovascular fitness. Attia mentions that individuals can estimate their VO2 max by looking at charts available online, which typically involve inputting data related to their activity, such as running, biking, or rowing.

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Attia suggests that achieving specific milestones in activities like running can provide an indication of one’s VO2 max. “At least to the 75^th percentile,” he says. For instance, he mentions that running a mile within a certain time frame can be a good indicator. Attia also refers to charts available on his podcast that showcase VO2 max values based on age and sex.

It’s important to note that VO2 max is a measure of the maximum amount of oxygen a person can use during intense exercise and is often considered a key indicator of cardiovascular fitness. The specific benchmarks for VO2 max can vary, but generally, higher values are associated with better cardiovascular health and endurance.

Attia discussed the profound impact of cardiorespiratory fitness on ACM, highlighting a 2x difference between individuals in the bottom 25% and those at the 50th to 75th percentile. Comparing the bottom 25% to the top 2.5%, a remarkable 5x difference in ACM was observed, indicating a 400% reduction in mortality risk for those in the elite category.

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Strategies for Improvement:

Huberman and Attia concluded by discussing actionable steps for enhancing longevity. Attia proposed “Attia’s rule,” suggesting that discussions about supplements and nutrition should only follow once individuals have achieved certain fitness benchmarks. The benchmarks included metrics like dead hangs, wall sits, and cardiovascular endurance, providing a tangible roadmap for individuals aspiring to live longer and healthier lives.

In the context of “Attia’s Rule,” while the exact duration or intensity may vary based on factors such as age and gender, Attia suggests the following benchmarks:

1. Dead Hangs:
   • Goal: Individuals should aim to perform dead hangs for a specific duration.
   • Example: Attia mentions a goal of a minute or more for a dead hang.
2. Wall Sits (or Air Squats):
   • Goal: Performing a wall sit or air squat at a specific degree for a defined duration.
   • Example: Two minutes for a wall sit or air squat at 90 degrees may be a standard benchmark.
3. Cardiovascular Endurance:
   • Goal: Achieving a certain level of cardiovascular fitness, often measured by running a mile within a specific time frame.
   • Example: Running a mile in seven minutes or less may be indicative of the desired cardiovascular fitness level.

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These benchmarks serve as prerequisites, indicating that individuals should meet these fitness goals before delving into in-depth discussions about nutritional strategies and supplementation. The specific duration or intensity can be adjusted based on individual factors such as age, gender, and overall fitness level. Attia’s emphasis is on establishing a foundational level of physical fitness before exploring finer details of dietary interventions.

The conversation between Andrew Huberman and Peter Attia unveiled valuable insights into the factors influencing longevity and practical strategies for promoting a healthier and longer life. From the risks of smoking to the positive impact of strength and cardiorespiratory fitness, their discussion serves as a roadmap for individuals seeking to optimize their health and extend their lifespan.

It might be easier and better for you to listen to their entire conversation, which you can do in the video below.

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Why Is It Important to Maintain a Healthy Life Through Fitness

Maintaining a healthy life with fitness is crucial for a multitude of reasons that span physical, mental, and emotional well-being. Here are several key reasons why prioritizing fitness is important:

1. Physical Health:
   • Disease Prevention: Regular physical activity is linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.
   • Weight Management: Fitness contributes to weight control, aiding in the prevention of obesity and associated health issues.
2. Cardiovascular Health:
   • Heart Health: Exercise strengthens the heart, improves blood circulation, and helps maintain healthy blood pressure, reducing the risk of cardiovascular diseases.
3. Mental Health:
   • Stress Reduction: Physical activity is a natural stress reliever, helping to reduce cortisol levels and improve overall mood.
   • Cognitive Function: Regular exercise is associated with improved cognitive function, memory, and a reduced risk of cognitive decline.
4. Emotional Well-Being:
   • Mood Enhancement: Physical activity stimulates the release of endorphins, neurotransmitters that contribute to feelings of happiness and well-being.
   • Better Sleep: Regular exercise can improve the quality of sleep, promoting overall mental and physical recovery.
5. Enhanced Quality of Life:
   • Increased Energy: Fitness contributes to higher energy levels, making daily activities more manageable and enjoyable.
   • Improved Mobility and Flexibility: Regular movement and exercise enhance flexibility, coordination, and overall mobility, ensuring a more active lifestyle.
6. Longevity:
   • Life Expectancy: Leading a healthy and active life is linked to increased life expectancy, promoting a longer, more fulfilling life.
7. Social Benefits:
   • Community Engagement: Participating in fitness activities often involves social interaction, fostering a sense of community and support.
   • Team Building: Group fitness activities can strengthen social bonds, contributing to a sense of belonging.
8. Disease Management:
   • Chronic Disease Support: For individuals managing chronic conditions, exercise can play a vital role in symptom management and overall health improvement.
9. Boosted Immune System:
   • Enhanced Immunity: Regular exercise contributes to a stronger immune system, reducing the likelihood of illness.
10. Stress Resilience:
    • Coping Mechanism: Physical activity provides an outlet for stress, helping individuals build resilience and cope with life’s challenges.

In essence, maintaining a healthy life with fitness is a holistic approach that not only addresses physical health but also contributes significantly to mental and emotional well-being. It is a powerful tool for preventing diseases, enhancing longevity, and improving the overall quality of life.

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If shedding those extra pounds is your goal, you’ve come to the right place. Strap in as we discuss the crucial role of nutrition, the science behind burning calories, and unveil a week-long workout plan designed to maximize your efforts and get you closer to your weight loss goals.

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

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The Perfect Workout for Weight Loss

Before we jump into the nitty-gritty of the workout, let’s address the elephant in the room: nutrition. As much as we may not want to admit it, weight loss is fundamentally about the balance between calories consumed and calories burned. You can’t out-train a bad diet. So, it’s time to get serious about what goes into your body.

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Now, let’s talk about the part we’re all eager to discuss—the calories out portion. What can you do in the gym to effectively burn those calories? It’s not just about any workout; it’s about crafting one that’s efficient and effective for the time you invest.

The Pitfalls of Traditional Cardio

Many of us resort to traditional cardio, but let’s face it, hours on the treadmill or elliptical might not give you the bang for your buck. For instance, a typical jumping jack burns about five to six calories per minute—decent, but not groundbreaking.

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On the other end of the spectrum, we have the mighty burpee. It can burn an impressive 15 calories per minute on average. However, the catch is sustaining this high-intensity exercise for an extended period is a challenge. Enter the need for sustainability in our workout routine.

The Perfect Workout Unveiled: A Week-Long Game Plan

So, what’s the secret sauce to an effective weight loss workout? We’re not giving you just one workout; we’re laying out a week-long plan to ensure no stone is left unturned. The key lies in balancing resistance training with metabolic conditioning exercises.

Weekly Schedule

The workout is divided into a push, legs, pull, core training plan.

• Monday – Push 10×10
• Tuesday – off
• Wednesday – Legs 10×10
• Thursday – off
• Friday – pull 10×10
• Saturday or Sunday – Core circuit

Day 1: Legs – The Foundation of Strength and Calorie Burn

We kick off the week with a leg workout, a cornerstone in our push-pull-legs setup. Contrary to expectations, our main resistance training exercise is the barbell squat. Loaded at 70-80% of your one-rep max, 10 repetitions for 10 sets with one-minute rest between sets. This German volume training approach not only burns calories but also builds muscle, contributing to long-term weight loss.

The second half of the workout pairs resistance training with metabolic conditioning. Exercises like the push-up renegade row and high-effort mountain climbers keep the intensity high, allowing for effective calorie burn without monotony.

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Day 2: Push – Bench Pressing for Strength and Sculpting

Moving on to our push day, the focus is on the barbell bench press. While the calorie burn per minute may be lower compared to leg exercises, the added benefit of muscle building makes it an essential component. Paired with kettlebell exercises and jump rope, we ensure a balanced and effective workout.

Day 3: Pull – Developing Back Strength for a Balanced Physique

The barbell row takes center stage on our pull day, contributing to both calorie burn and muscle development. Complementing this with kettlebell clean and press, as well as kettlebell swings, ensures a holistic approach to weight loss.

Day 4: Core – Strengthening the Foundation

Our core workout, to be slotted in on a remaining day of the week, consists of three exercises—3-way seated knee tuck, squat thrusts, and box jumps. The emphasis is on intensity, aiming for as many rounds as possible in 20 minutes. This workout targets the core, an often-neglected area, contributing to overall strength and calorie burn.

In short, to make it easier, here is the exercises with reps included for each of the days mentioned:

Leg Day

1. Barbell squats: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell push-up renegade rows: Alternate between push-ups and rows for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Mountain climbers: Perform mountain climbers for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).

Push Day

1. Barbell bench press: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and lunge: Perform alternating clean and lunges for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Jump rope: Jump rope for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).

Pull Day

1. Barbell row: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and press: Perform alternating clean and presses for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Dumbbell/Kettlebell swings: Perform dumbbell/kettlebell swings for 30 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).

Core Circuit

Complete this circuit as many times as possible in 20 minutes:

1. 3-Way seated knee tucks: Perform 10 reps of 3-way seated knee tucks.
2. Squat thrusts: Perform 10 reps of squat thrusts.
3. Box jumps: Perform 10 reps of box jumps.

The beauty of this workout plan lies in its simplicity, efficiency, and focus on progression. None of the workouts exceed 45 minutes, making them easily achievable within a busy schedule. The key is consistency and gradual progression. Start with a manageable intensity and work your way up to the recommended ten rounds of each exercise.

In conclusion, if you’re tired of traditional workouts yielding slow or stagnant results, it’s time to embrace a new approach. This week-long workout plan, carefully designed to balance resistance training with metabolic conditioning, is the closest thing to perfect for those aiming to lose weight.

The effort level is elevated, but so are the results. Remember, consistency is the key, and as you commit to this plan, you’ll find the results coming quicker than ever before. Say goodbye to frustration and hello to a more effective and efficient path to your weight loss goals.

To have visual cues and demonstrations of the exercises to perform, watch Cavaliere explain the perfect workout to lose weight in the  video below.

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Cardiovascular exercise often gets a bad rap for being monotonous, repetitive, and, let’s face it, a bit uninspiring. If you’ve found yourself dreading the thought of another session on the treadmill or elliptical, you’re not alone. The quest for effective and engaging cardio workouts is a shared struggle. Fortunately, we’re here to shake things up and introduce you to five dynamic and exhilarating cardio variations that will not only elevate your heart rate but also inject a much-needed dose of excitement into your fitness routine.

In a fitness landscape saturated with conventional cardio machines and routines, the desire for something more engaging and invigorating is palpable. The treadmill can feel like a hamster wheel, and the elliptical, a repetitive motion that leaves much to be desired. It’s time to break free from the cardio rut and embrace exercises that not only challenge your cardiovascular system but also keep you entertained and motivated.

The promise of these 5 awesome cardio variations is to propel you to the next level of fitness, whether your goal is weight loss, muscle gain, or simply a break from the mundane. These exercises are not your run-of-the-mill cardio routines; they are dynamic, full-body movements that promise to make you break a sweat, engage multiple muscle groups, and leave you feeling accomplished.

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The list you are about to see of unique cardio exercises you’ve probably never tried before was shared by Josh Wilkinson and Kyle Grondin. They are the brains and face behind Colossus Fitness as a way to put their knowledge of bodybuilding and fitness to other like-minded individuals. They also have a YouTube channel if you want to check that out.

So, if you’ve been yearning for cardio that isn’t boring and doesn’t feel like a robotic routine on an art machine, you’re in for a treat. Let’s delve into each of these cardio variations, exploring not only how they can benefit your fitness goals but also why they stand out as exciting alternatives to traditional cardio workouts. Say goodbye to the cardio blues, and let’s embark on a journey that promises to make your heart race in the best way possible.

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Whether your goal is to lose weight, gain muscle, or just break free from the monotony of traditional cardio, these dynamic exercises are designed to take you to the next level. Say goodbye to the treadmill and elliptical, and let’s dive into some cardio fun that will leave you feeling energized and accomplished.

1. Tire Flips: Let’s kick things off with a personal favourite – tire flips. This full-body exercise mimics the explosive movements of a deadlift, engaging your hamstrings, glutes, and core. The added bonus? It’s incredibly effective for cardio. Watch as you sit low, maintain proper posture, and use your hips to thrust the tire over. The continuous effort and variety of muscle engagement make tire flips an exhilarating and heart-pounding workout.
2. Battle Ropes: For a cardio experience that targets multiple muscle groups simultaneously, introduce battle ropes to your routine. Whether you’re slamming, waving, or spiralling the ropes, you’ll be working your upper body and engaging your core. Don’t have access to ropes? No problem! Substitute them with resistance bands for a challenging yet accessible alternative.
3. Power Sled Push: If you have access to a power sled, this exercise is a game-changer for leg strength and endurance. Focus on pushing with your legs rather than relying on your arms. Not equipped with a sled? Grab a metal plate and push through the burn. The friction against the ground mimics the resistance of a sled, providing an effective cardio challenge.
4. Medicine Ball Slams: Take your cardio up a notch with medicine ball slams. This full-body exercise involves raising the ball overhead, slamming it to the ground, and squatting to pick it up again. The explosive movements engage your shoulders, core, and legs, making it a fantastic addition to your cardio routine.
5. Kettlebell Swings: Finally, we have kettlebell swings, a dynamic exercise that targets your entire body. With a deep squat and a powerful hip thrust, you’ll elevate your heart rate while working your legs, glutes, and shoulders. If you don’t have a kettlebell, don’t worry – grab a plate or a dumbbell and keep the momentum going.

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In the world of fitness, the conclusion of a workout is often met with a sense of accomplishment and satisfaction. The exhilaration of completing a challenging routine, especially when it comes to cardio, can be a game-changer. As we wrap up our exploration of these dynamic and invigorating cardio variations, it’s important to reflect on the transformative potential they hold for your fitness journey.

Traditional cardio routines can often feel like a chore, a repetitive cycle that leaves you yearning for something more engaging. The five cardio variations presented here, from tire flips to kettlebell swings, are not just exercises; they are gateways to a renewed sense of excitement in your fitness routine. By incorporating these dynamic movements, you’re not just elevating your heart rate – you’re injecting fun and variety into your workouts.

The tire flips, with their full-body engagement, the rhythmic intensity of battle ropes, the powerful leg workout of the power sled push, the explosive full-body movements of medicine ball slams, and the dynamic kettlebell swings all contribute to an arsenal of cardio exercises that break away from the mundane. These exercises not only offer physical benefits but also provide mental stimulation and a sense of accomplishment as you conquer each set.

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As you embrace these cardio variations, consider the impact they have on your overall well-being. The goal isn’t just to burn calories but to enjoy the journey. The variety introduced by these exercises keeps boredom at bay and ensures that each workout feels like a new adventure. Remember, the most effective workout is the one you enjoy and can sustain over the long term.

In your fitness endeavours, it’s crucial to find joy and fulfilment in the process. Whether you’re aiming to lose weight, gain muscle, or simply stay active, these dynamic cardio variations cater to a range of fitness goals. Don’t be afraid to experiment with different time frames, intensities, and rest intervals to customize your cardio routine to suit your preferences and capabilities.

So, bid farewell to the cardio blues and welcome the excitement of a workout that not only challenges your body but also uplifts your spirit. Embrace the diversity of these cardio variations, and let the thrill of each exercise be the driving force that propels you to the next level of fitness.

Watch the video for all the information you need about these 5 unique cardio exercise you’ve never tried.

Cardio vs Weights: Which is Better for Fat Loss?

Visceral fat, also known as intra-abdominal fat, is a type of fat that accumulates deep within the abdominal cavity and surrounds internal organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which is found just beneath the skin, visceral fat is located deeper within the body.

Visceral fat serves several functions, including providing cushioning and protection for organs. However, excessive amounts of visceral fat can have negative health effects. It is considered a significant health risk because it can contribute to various chronic conditions and diseases, such as type 2 diabetes, metabolic syndrome, certain cancers, cardiovascular diseases and more.

To assess the amount of visceral fat in the body, medical professionals may use imaging techniques such as computed tomography (CT) or magnetic resonance imaging (MRI). Some smart scales claim to be able to measure your visceral fat, although that could be very wrong.

HIIT, LISS, MISS – What is The Best Cardio For Fat Loss?

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Thomas DeLauer shared a video explaining the literal most effective exercise for reducing visceral belly fat. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

The Literal Most Effective Exercise for Reducing Visceral Belly Fat

Resistance training is great for reducing belly fat, but according to DeLauer, research does not back that up when it comes to visceral fat.

A peer-review of 35 scientific studies on the effect of aerobic vs resistance training on visceral fat found that resistance training did not impact the level of visceral fat. Aerobic exercise had a moderate effect on it.

So cardio is the answer? Well, yes, but we need to dig deeper. If you just read up to this point, go outside and run for miles, you likely won’t do as much visceral fat reduction as you would hop to. Turns out, shorter higher-intensity bouts of cardio were even more effective at reducing visceral fat.

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And how do you incorporate this into your workout so that you can lose visceral fat? DeLauer explains that the higher-intensity interval training should be the intense work, not the entire workout.

What he means is that you shouldn’t do HIIT for 30 minutes on end. You wouldn’t be able to maintain a sprint at 80-90% of your maximum effort for that long. A better approach is to run 100 yards, for example, at your maximum speed which should take you less than 20 seconds to finish. Then you walk back and take as long as you need to recover from that sprint before you do it again and again and again.

DeLauer also is a big fan of having a zone 2 or zone 3 training during the week besides your HIIT to increase your metabolic rate and improve your fat-burning ability.

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Thomas DeLauer also explains the best approach to incorporate resistance training into your schedule if your goal is to reduce visceral belly fat.

For that and a deeper explanation of the arguments presented above, watch the following video.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Are you tired of the endless promises of magical fat burner pills, detox drinks, and body wraps that seem to yield no real results? Look no further; we have a fat-burning hack that actually works, backed by science and effort. If you do this after every workout, you will burn fat 2x more.

The information for this article was first shared in a video uploaded by Max Posternak. He is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.

Without further ado, let’s dig deep into what you should be doing after every workout to burn twice more fat and completely transform your body.

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Do This After Every Workout to Burn Twice More Fat

In a world inundated with promises of magical fat burner pills, detox drinks, and body wraps, it’s often challenging to discern genuine methods for achieving tangible fitness results. However, we’re here to introduce you to a fat-burning hack that not only defies the gimmicks but is also rooted in science and requires your dedicated effort. Say goodbye to the notion of achieving results while lounging on the couch; this method demands your commitment to truly work.

The essence of this groundbreaking approach lies in understanding the intricate relationship between your body’s fuel sources and the type of exercise you engage in. When you embark on weight training workouts, your body predominantly taps into a fuel source known as glycogen.

This compound, derived from carbohydrates, finds its primary storage locations in the liver and muscles. The beauty of this fat-burning hack lies in the fact that weight training, being an anaerobic exercise, extensively relies on glycogen and carbs to power through the session.

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To optimize fat burn, it’s crucial to incorporate weight training sessions lasting between 45 minutes to an hour. This duration allows you to deplete a substantial portion of the glycogen stored in your muscles and liver, setting the stage for the subsequent fat-burning phase.

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Once your glycogen stores are sufficiently exhausted, your body undergoes a metabolic shift, turning to fat as a primary energy source. This process, known as lipolysis, involves the breakdown of fats into glycerol and fatty acids. These components can then be either directly utilized for energy or converted into glucose through a multi-step process called gluconeogenesis. This metabolic transition creates an optimal environment for burning that stubborn fat you’ve been working so hard to shed.

But the journey doesn’t end with weight training. To capitalize on this metabolic shift and maximize fat burn, we introduce a strategic high-intensity interval training (HIIT) workout at the conclusion of your weight training session. This post-workout regimen, lasting a mere 10 to 15 minutes, serves as the catalyst for doubling your fat-burning potential.

Now, let’s delve into the details of the two versions of this fat-burning finisher.

The first version adopts a circuit-style approach, featuring four dynamic exercises: step-ups and mountain climbers, alternating kneel-down and squat jumps, sprawls and sit-throughs, and a burpee variation incorporating a dumbbell curl and press. The key to this circuit is to perform each exercise for a brisk 60 seconds without breaks, followed by a 60 to 90-second rest after completing the entire circuit. Repeat this sequence for a total of three sets, and you’ll be amazed at the results.

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For those who prefer a more straightforward approach, an alternative involves sprinting intervals. Sprint at maximum effort for 45 to 60 seconds, followed by a well-deserved 60 to 90-second rest. Repeat these intervals for a duration of 10 to 15 minutes, and you’ll find yourself thoroughly wiped out.

Before you embark on this transformative fitness journey, it’s essential to underscore a fundamental truth: no amount of exercise can compensate for a poor diet. While this fat-burning method is a powerful tool in your fitness arsenal, a balanced and nutritious diet remains paramount for overall health and sustained results.

In conclusion, unlock the secret to double fat burn by seamlessly integrating strategic weight training with targeted high-intensity interval workouts. This scientifically backed approach ensures that your efforts translate into real, measurable results on your fitness journey, propelling you toward a healthier and more vibrant lifestyle.

Watch the video below for Posternak’s explanation of what you should be doing after every workout to burn more fat.

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Why You Cannot Outrun a Bad Nutrition Plan?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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And we are not going to beat around the bush here. The exercise we are talking about is cardio. Now wait! Before you click away and close this tab, we are not talking about jogging, or running, or swimming like a person would normally do.

Cardio can sound like a boring activity to some, or simply a waste of time to others. Engaging in cardiovascular exercise is a surefire way to shed excess weight, boost calorie expenditure, and ultimately achieve a more toned and lean physique.

However, what we are advocating here is not your typical cardio. Well, when we say “we” we actually mean Thomas DeLauer. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3.5 million subscribers and he has been on the cover of numerous international magazines.

In a video he shared on his YouTube account, he talked about how a person can push their normal cardio routine a little bit harder. “Maybe into zone 3. Maybe so that heart rate’s a little bit more like 70, 75, maybe even 80 per cent of your max,” DeLauer says.

Source: Andres Ayrton / Pexels

And to influence you to push your cardio more next time you actually do cardio, he talked about 5 reasons why this is the best type of exercise for increasing lifespan and fat loss. Check it out below.

Why You’re Probably Doing HIIT Cardio Wrong (and How to Fix It)

5 Reasons Why THIS is the Best Exercise for Increasing Lifespan and Fat Loss

Cardiovascular exercise is widely known for its health benefits, but what if pushing your cardio a little harder could offer even greater advantages? In this article, we explore five compelling benefits of increasing the intensity of your cardio workouts, backed by scientific research.

1. Increased Longevity: Research published in the Journal of Aging Research reveals that regular physical activity significantly decreases mortality rates, extending lifespan by 0.4 to 6.9 years. Athletes, especially those engaged in aerobic activities like soccer, tend to live even longer. Higher intensity cardio is associated with reduced oxidative stress, improved cardiovascular health, lower coronary artery calcium, and enhanced cellular endurance, contributing to a longer and healthier life.
2. Weight Loss: A study in Obesity Reviews, analysing 149 studies, found that all types of exercise contribute to fat loss. However, another study in the Journal of Investigative Medicine linked higher VO2 Max (aerobic capacity) with greater weight loss during moderate-intensity cardiovascular exercise. This emphasizes the importance of intensity in achieving optimal weight loss results.
3. Cognitive Benefits: Cardiovascular exercise not only helps with weight loss but also has positive effects on cognition. A study published in the Journal of Neurology demonstrated that individuals with higher aerobic capacity experienced cognitive improvement, and older participants showed enhanced executive function. Adding cardio to your routine may contribute to both physical and mental well-being.
4. Improved Skin Health: Surprisingly, cardio can positively impact skin health. Research in Dermatology Reports found that individuals who engaged in more aerobic exercise exhibited better skin hydration. The anti-inflammatory effects of aerobic exercise are believed to contribute to these skin benefits, highlighting another reason to boost the intensity of your cardio workouts.
5. Muscle Growth Enhancement: Contrary to the traditional belief that cardio interferes with muscle growth, recent studies challenge this notion. A 2022 review of 43 studies found that simultaneous cardio and resistance training did not impact muscle hypertrophy or strength negatively. Aerobic exercise seems to influence protein metabolism, altering muscle protein synthesis and breakdown, potentially contributing to muscle growth.

How to Get Shredded with the 5 Rules of Fat-Burning Cardio

Source: Courtesy of CrossFit Inc.

In conclusion, the benefits of intensifying your cardio routine extend beyond the well-established advantages of regular physical activity. While moderate-intensity cardio undeniably contributes to overall health, the evidence presented in this article suggests that pushing the boundaries of intensity can unlock even greater rewards.

By delving into higher heart rate zones, typically around 70-80% of your maximum, you may tap into a range of health benefits that include increased longevity, improved weight loss, cognitive enhancements, better skin health, and even support for muscle growth.

It’s important to emphasize that finding the right balance is key. Going beyond your comfort zone and increasing the intensity should be a gradual process, taking into consideration your current fitness level and health status. Always listen to your body and consult with fitness professionals or healthcare providers to ensure that your cardio routine aligns with your individual needs and goals.

Source: Li Sun on Pexels

Related: Should You Lift Heavy for Muscle Gains and Light for Fat Loss?

Additionally, combining cardio with other forms of exercise, such as resistance training, can create a well-rounded fitness routine. The idea is not to view cardio and strength training as mutually exclusive but rather as complementary components that can work synergistically to enhance overall health and fitness.

In essence, while the science behind the benefits of pushing cardio intensity is compelling, the ultimate goal is to create a sustainable and enjoyable fitness routine. Whether you prefer the invigorating effects of a high-intensity workout or the steady pace of a moderate-intensity session, the key is to stay active and make choices that contribute positively to your overall well-being.

Watch the video below from Thomas DeLauer to understand, from the man himself, why this is the best exercise for increasing lifespans and improve your body’s ability to lose fat.

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Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

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Cardio! This is the answer to your fitness problems. At least that is what some people believe. By doing cardio, you will definitely get thinner, increase your calorie expenditure and, thus, have a leaner look.

On the other side of the spectrum are those who simply detest cardio. Either because they find it boring, or simply because they believe it brings little to no benefit for their fitness goals. These people often train harder lifting weights, which in turn builds more muscle, increasing their metabolism. And yes, a higher metabolism means your body burns more calories by simply surviving.

As you can imagine, both sides of the debate have valid points. But, ultimately, harder cardio equals leaner body? That is what Mike Israetel answered in a video he shared.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Check below what this sport specialist and bodybuilding coach explained regarding intense cardio and thinner-looking bodies.

Related: Should You Lift Heavy for Muscle Gains and Light for Fat Loss?

True or False? Harder Cardio Equals a Leaner Body

The belief that harder cardio leads to more significant fat loss is a common misconception in the fitness world. Many individuals assume that pushing their cardiovascular limits will result in a leaner physique. Below, we will examine this myth and explore the structure of the claim, shedding light on the science behind cardio and its impact on fat loss.

The Perceived Exertion Scale:

Cardiovascular activities can be graded on a scale of perceived exertion, ranging from easy activities like walking to intense high-intensity interval training (HIIT). The misconception arises from the idea that the harder the cardio feels, the more fat it will burn. This belief is based on the assumption that challenging workouts lead to better results. However, several factors challenge this perspective.

1. The Duration and Caloric Burn: The primary way cardio burns fat is through the duration of the activity. The longer the cardio session, the more total calories and fat are burned. While high-intensity cardio can burn more calories per minute, it is often unsustainable for extended periods. The relationship between sustainability and effort is exponential, making harder cardio less feasible over time.
2. Excess Post-Exercise Oxygen Consumption (EPOC): While high-intensity interval training may induce a significant afterburn effect known as EPOC, it doesn’t always compensate for the lower sustainability. EPOC, though substantial, doesn’t match the total calories burned during longer, less intense cardio sessions.
3. Fuel Utilization: Lower-intensity cardio, such as incline walking, tends to use a higher percentage of fat for energy. While this might not be a decisive factor, it adds nuance to the idea that harder cardio always leads to more fat loss.
4. Joint Wear and Tear: Harder cardio, especially when done frequently, can lead to joint pain and wear. Considering the long-term impact on joint health, it becomes crucial to find a balance between intensity and sustainability.

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The Sustainable Approach:

If time constraints limit your cardio sessions, opting for harder cardio may be necessary to maximize calorie burn. However, for those with more flexibility, a mix of low-intensity, high-volume cardio, and occasional high-intensity sessions can be more beneficial. Sustainability becomes a key factor in achieving long-term success.

In conclusion, the myth that harder cardio inevitably leads to more significant fat loss has been debunked by examining the intricacies of cardiovascular exercise. While it’s true that higher-intensity workouts can burn more calories per minute, the sustainability factor plays a crucial role in achieving consistent and lasting results.

Understanding that the relationship between effort and sustainability is exponential helps individuals make informed decisions about their cardio routines. Opting for a sustainable approach, which includes a balance between low-intensity, high-volume cardio and occasional high-intensity sessions, proves to be more beneficial in the long run.

How to Get Shredded with the 5 Rules of Fat-Burning Cardio

The sustainable approach considers factors such as duration, intensity, and joint health, acknowledging that excessive wear and tear on the joints can have detrimental effects over time. By finding a balance that aligns with individual lifestyles and goals, individuals can achieve and maintain a lean physique without succumbing to the misconception that pushing harder is always the key to success.

Tips for Integration of “Cardio for Fat Loss” into Your Life:

• Consistency is Key: Choose activities you enjoy to make them sustainable. Consistency is more important than intensity, especially when adopting cardio practices into your lifestyle.
• Set Realistic Goals: Gradually increase the duration and intensity of your cardio sessions. Setting realistic goals ensures you stay motivated and avoid burnout.
• Mix It Up: Variety is essential to prevent boredom and keep your body challenged. Rotate between different cardio exercises to engage various muscle groups.
• Make It Social: Turn cardio into a social activity. Exercise with friends, join group classes, or participate in outdoor activities that involve movement.
• Track Your Progress: Use fitness apps or wearables to monitor your activity levels. Tracking progress can be motivating and help you adjust your cardio routine as needed.

Remember, the most effective cardio practice is the one that aligns with your preferences and fits seamlessly into your lifestyle.

Ultimately, fat loss is a multifaceted process that requires a holistic approach, including attention to diet, overall physical activity, and cardiovascular exercise. Embracing the idea that sustainable cardio, tailored to individual capabilities and constraints, is more effective than solely focusing on intensity allows for a more nuanced and realistic perspective on achieving fitness and health goals. So, rather than falling for the allure of the “no pain, no gain” mentality, individuals can navigate their fitness journeys with a well-informed and sustainable approach, redefining what it truly means to be in excellent shape.

If you want more detailed information from Mike Israetel himself, simply watch the video below.

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How to Use Fasted Cardio for Fat Loss

Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

Best Science-Based Diet for Fat Loss

Jeremy Ethier, a highly acclaimed fitness trainer and Kinesiology graduate, stands as the co-founder of Built With Science. Boasting over 6 million subscribers on his YouTube channel, he imparts insightful information backed by thorough research.

Ethier unfolds a comprehensive strategy for leveraging cardio to tackle stubborn belly fat. As he delves into the subject, he sheds light on prevalent misconceptions about cardio routines and stresses the need for a strategic approach to overcome plateaus in fat loss.

Delving into the various metabolic adjustments during weight loss and enhanced cardiovascular fitness, Jeremy underscores the vital need for a cardio plan that evolves with time. He highlights the necessity of integrating cardio with a calorie deficit from the diet to ensure optimal outcomes.

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How Much Cardio Should You Do to Lose Belly Fat? (4 Step Plan)

Jeremy’s four-step cardio plan aims to gradually counteract the body’s inclination to burn fewer calories as weight diminishes. He recommends commencing with a low-impact, low-intensity baseline cardio routine, like ten minutes of incline walking or light cycling daily. This kickstarts a routine and primes the body for incremental progression.

As weight loss advances and fat loss plateaus emerge, Jeremy advocates for progressively increasing the duration and intensity of cardio sessions. He outlines the significance of maintaining consistent step counts, adhering to a structured weightlifting routine, and monitoring calorie intake to thwart compensation.

Jeremy’s strategy extends to post-fat loss maintenance, offering two options for sustaining results. One approach involves discovering a sustainable cardio routine to preserve the new physique, while the second option centers on gradually reducing cardio as the body adapts. He advises close monitoring of body weight and potentially incorporating a reverse diet strategy for optimal long-term success.

How to Do HIIT Cardio to Get To 10% Body Fat

Throughout his video, Jeremy underscores the importance of coupling cardio with weightlifting and a well-rounded nutrition plan to attain comprehensive and enduring fat loss results. By highlighting the gradual progression of the cardio routine and advocating for consistency, individuals can diligently work towards stripping away belly fat and achieving their desired physique.

Witness the complete video below for an in-depth exploration led by Ethier himself and gain insights into the precise amount of cardio needed to shed belly fat.

Cardio vs Weights: Which is Better for Fat Loss?

For effective fat burning, it’s essential to create a calorie deficit by expending more calories than you consume. Incorporate these strategies into your routine to facilitate fat loss:

1. Regular Exercise: Engage in cardiovascular activities like running, cycling, or swimming to burn calories and boost metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Incorporate Strength Training: Build muscle to increase calorie expenditure at rest, as muscle tissue requires more energy for upkeep than fat tissue. Integrate strength training exercises, such as weightlifting or bodyweight routines, into your regimen.
3. Heighten Physical Activity: Look for opportunities to increase overall physical activity levels throughout the day, such as choosing stairs over elevators, parking farther from your destination, or taking walks during breaks.
4. Consume a Balanced, Low-Calorie Diet: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Minimize intake of sugary, high-fat, and processed foods.
5. Hydration: Stay adequately hydrated to induce a sense of fullness and prevent overeating.
6. Prioritize Sleep: Lack of sleep can disrupt hormones responsible for appetite and metabolism regulation, potentially leading to weight gain. Strive for 7-8 hours of nightly sleep.

Remember, sustainable fat loss requires patience and dedication. Focus on adopting healthy lifestyle modifications that can be sustained long-term, rather than opting for quick-fix solutions.

14 Tricks On How To Lose Belly Fat Effortlessly

Keeping your body fat percentage in check can be a game-changer for your overall health and well-being. Here’s a rundown of the potential benefits that come with maintaining a lower body fat percentage:

1. Reduced Risk of Chronic Diseases: Studies suggest that keeping your body fat percentage low can significantly decrease the likelihood of chronic conditions such as heart disease, diabetes, and certain types of cancer.
2. Enhanced Cardiovascular Health: Lower body fat levels are associated with better cardiovascular health, translating to lower blood pressure and cholesterol levels.
3. Improved Physical Performance: Achieving a lower body fat percentage can give your athletic prowess a boost, ramping up strength, speed, and endurance.
4. Joint Strain Reduction: Excessive body fat can put undue stress on your joints, leading to discomfort and an increased risk of injuries. Maintaining a lower body fat percentage can alleviate this strain and safeguard your joint health.
5. Enhanced Self-Esteem and Body Image: For some, keeping body fat low can be a confidence booster, positively impacting self-esteem and body image. This, in turn, contributes to better mental health and an overall sense of well-being.

It’s crucial to note that excessively low body fat percentages can bring about adverse effects such as hormonal imbalances, compromised immune function, and reduced bone density. Striving for a healthy body fat percentage, rather than an extremely low one, is the wise approach. Consulting with a healthcare professional can help determine the right and healthy body fat percentage for you.

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HIIT stands for high-intensity interval training. The name, in theory, says all you need to know about it. It is an all-out intensity cardiovascular exercise that is aimed at elevating your heart rate in a short amount of time

However, there is a big chance you’re probably doing HIIT cardio wrong. At least that is what Thomas DeLauer is saying.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Below you will figure out what you could possibly be doing wrong and, thus, not getting the benefits that you usually get from HIIT. Check it out.

Why You’re Probably Doing HIIT Cardio Wrong (and How to Fix It)

Many people view HIIT as a series of one-minute intense exercises followed by one-minute rest intervals. While this structure may gamify the process, it doesn’t always yield the best metabolic and body composition outcomes. The key to effective HIIT lies in understanding the anaerobic system activation and treating it akin to weight training.

Just as weight training works within specific rep ranges, HIIT operates metabolically in a similar fashion. Both activities utilize carbohydrates as the primary fuel source. For optimal results in HIIT, one must push to the maximum intensity and allow sufficient recovery time—varying from individual to individual—before the next bout of maximum effort.

Effective HIIT Duration:

HIIT sessions should involve maximum effort for about 15 to 20 seconds, utilizing the stored energy in the body to perform at 90 to 100 per cent capacity. Longer durations may indicate suboptimal intensity, reducing the metabolic response required for desired outcomes.

Source: Stevie D Photography

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HIIT and Fasting:

When practising intermittent fasting, the body shifts from utilizing carbohydrates to ketones for energy during the fasted state. Contrary to common belief, HIIT doesn’t accelerate the transition to a fasted state. The body adapts quickly to fasting, storing glycogen for later use without necessitating complete glycogen depletion before fat burning begins.

Choosing Cardio for Fasting:

For those seeking fat loss during fasting, steady-state cardio at 60 to 70 per cent of the maximum heart rate may be more effective than HIIT. This approach optimizes fat oxidation while maximizing the use of ketone bodies. However, if HIIT aligns with personal preferences and feels good, it can still be incorporated.

Timing Cardio in Fasted State:

Cardio can be performed either in a fasted state or after breaking the fast. The choice depends on individual goals—whether to burn more fat or gain mental benefits. Adjusting the timing based on personal responses can optimize the effectiveness of HIIT within the context of fasting.

In conclusion, High-Intensity Interval Training (HIIT) is not a one-size-fits-all solution, especially when considering its interaction with intermittent fasting. It’s crucial for individuals to move beyond the common misconception that HIIT is merely a calorie-burning workout and delve into the intricacies of its metabolic impact.

It’s not about mindlessly following a predetermined interval pattern but understanding the body’s anaerobic system activation and pushing it to the maximum intensity. By doing so, one can elicit the desired metabolic and body composition responses.

Ultimately, the synergy between HIIT and fasting can be a powerful combination when approached with knowledge and customization. The journey to fitness is not a rigid path but a dynamic process that evolves with understanding one’s body and tailoring strategies accordingly. So, whether you choose HIIT, steady-state cardio, or a combination of both, the key is to stay informed, listen to your body, and adapt your approach to achieve sustainable and meaningful fitness outcomes.

You can get more information from the video below.

10 HIIT Exercises to Lose Belly Fat and Love Handles Faster

When people decide they want to lose weight, the word “cardio” comes into play to burn more calories and, in the end, achieve a caloric deficit. Some coaches will advocate for HIIT while others believe LISS to be more sustainable. We have actually covered which is best in this article previously.

HIIT stands for high-intensity interval training and LISS is low-intensity steady-state:

• HIIT – all-out intensity of cardiovascular exercise
• LISS – cardio you can do for long periods of time without difficulty

However, if you don’t mind what kind of cardio you do, know that a combination of HIIT and LISS is the best approach you can do to lose fat faster

Read it in the article below.

How to Combine HIIT and LISS to Lose Fat Faster

High-Intensity Interval Training (HIIT) offers a multitude of benefits, making it a popular and effective workout choice for many individuals. Here are some key advantages of incorporating HIIT into your fitness routine:

1. Efficient Calorie Burn:
   • HIIT involves short bursts of intense exercise followed by brief rest periods. This cycle of high intensity and rest increases the overall calorie burn during and after the workout, known as the afterburn or excess post-exercise oxygen consumption (EPOC).
2. Time Efficiency:
   • HIIT sessions are typically shorter than traditional steady-state cardio workouts while providing comparable or even greater benefits. This time efficiency makes it easier for people with busy schedules to maintain a consistent exercise routine.
3. Improved Cardiovascular Health:
   • HIIT has been shown to improve cardiovascular health by enhancing heart function, lowering blood pressure, and improving blood vessel elasticity. The intense bursts of activity challenge the cardiovascular system, leading to improved overall heart health.
4. Fat Loss and Weight Management:
   • The combination of high-intensity efforts and EPOC contributes to increased fat oxidation, making HIIT an effective tool for fat loss and weight management. It helps preserve muscle mass while promoting fat loss, making it particularly valuable for those aiming to improve body composition.
5. Metabolic Benefits:
   • HIIT can improve insulin sensitivity and glucose regulation, making it beneficial for individuals with or at risk of type 2 diabetes. The intense intervals challenge the body’s energy systems, leading to improved metabolic adaptations over time.
6. Preservation of Lean Muscle Mass:
   • Unlike some traditional forms of cardio that may lead to muscle loss over time, HIIT has been shown to preserve lean muscle mass. This is crucial for maintaining a healthy metabolism and achieving a toned physique.
7. Adaptability:
   • HIIT workouts can be adapted to various fitness levels and preferences. Whether you prefer running, cycling, bodyweight exercises, or a combination, HIIT can be customized to suit your individual needs and goals.
8. Increased Endurance and Stamina:
   • Regular participation in HIIT can lead to improvements in overall endurance and stamina. The alternating intensity levels challenge the body to adapt and become more efficient in oxygen utilization, enhancing overall fitness.
9. Variety and Reduced Boredom:
   • The versatility of HIIT allows for a wide range of exercises and formats, preventing workout boredom. Mixing up exercises and intervals keeps the routine fresh and engaging, promoting long-term adherence to a fitness program.
10. Mental Health Benefits:
    • HIIT can provide a mental boost by releasing endorphins, reducing stress levels, and improving mood. The short, intense nature of HIIT can also enhance focus and mental resilience.

It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone. Individuals with certain health conditions or those new to exercise should consult with a healthcare professional or fitness expert before incorporating HIIT into their routine.

Read More: How to Lose Weight Fast and Transform Your Body

Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

Best Science-Based Diet for Fat Loss

Unlock the secrets to a sculpted physique with Dr. Mike Israetel’s expert advice on the five essential rules for effective fat-burning cardio.

Dr Mike Israetel is an expert in Sport Physiology and the co-founder of Renaissance Periodization, a renowned YouTube channel focused on hypertrophy and muscle building. Dr Israetel’s insights will provide valuable guidance for those striving to achieve their weight loss goals through cardio exercises designed to burn fat effectively.

Let’s explore his insights, the beacon guiding those on a mission to shed pounds through purposeful cardio exercises.

Related: 5 Surprising Fat Loss Mistakes You Might be Making

How to Get Shredded with the 5 Rules of Fat Burning Cardio

Effectively utilizing cardio for fat loss involves embracing five crucial rules that collectively form a sustainable and comprehensive approach:

1. Optimize SFR Modalities: Strike a balance between calorie-burning efficiency and minimal muscle fatigue and joint strain. Choose cardio exercises that maximize calorie burn without overburdening your body, ensuring consistent performance without unnecessary stress.
2. Emphasize Enjoyment: Consistency is paramount in successful fat loss. Choose cardio activities you genuinely enjoy, whether it’s swimming, cycling, running, or any preferred pursuit. Genuine enjoyment facilitates motivation and commitment, making it easier to stay on track with your fat loss goals.
3. Diversify Your Cardio Routine: Enhance fat loss and prevent plateaus by incorporating a variety of cardio modalities into your weekly routine. Engage in activities such as swimming, biking, running, or cycling to challenge different muscle groups and avoid overuse injuries.
4. Recognize Cardio Limits: While cardio contributes to fat loss, excess can impede progress. Guard against muscle loss and metabolic rate decline by balancing cardio with strength training and proper nutrition. A harmonious approach ensures effective fat loss without compromising overall health.
5. Consider Step Tracking: Monitor your daily step count with a tracking device to promote consistent progress. Aiming for 10,000 steps daily fosters daily movement, contributing to overall fat burning and supporting your weight loss journey.

How to Do HIIT Cardio to Get To 10% Body Fat

In the pursuit of a sculpted and healthier version of yourself, the culmination of Dr. Mike Israetel’s five rules for fat-burning cardio forms the foundation for success. By incorporating these guidelines into your fitness regimen, you not only optimize the effectiveness of your cardio routine but also establish a sustainable and enjoyable approach to achieving your weight loss goals.

Source: Andrea Piacquadio / Pexels

It’s essential to underscore the significance of a holistic strategy that extends beyond cardio alone. While cardiovascular exercises play a crucial role in shedding fat, combining them with a well-rounded fitness plan enhances overall results. Integrating strength training not only helps maintain muscle mass but also contributes to an elevated metabolic rate, ensuring that your body becomes a more efficient fat-burning machine.

Equally important is the role of nutrition in this journey. Adopting healthy eating habits complements your cardio efforts, providing the necessary fuel for your workouts and supporting your body’s recovery and overall well-being. A balanced diet rich in nutrients and tailored to your individual needs is key to unlocking sustained success on your weight loss journey.

Moreover, adequate rest should not be overlooked. Incorporating rest days into your routine allows your body to recover, repair, and adapt to the physical demands of your workouts. Striking a balance between activity and rest ensures that you avoid burnout, reduce the risk of injuries, and maintain the motivation necessary to stay committed to your fitness goals.

In conclusion, getting shredded and achieving long-term success in your weight loss journey involves more than just adhering to cardio rules. It requires a synergistic approach that combines effective cardio exercises with strength training, a nourishing diet, and ample rest. By embracing this comprehensive strategy, you pave the way for not only a leaner physique but also a healthier and more resilient version of yourself.

Watch the video below for more information explained by Israetel himself.

Ultimate Guide On How to Get Shredded – Steps to Lower Your Body Fat Percentage Every Time

Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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When one talks about fitness, usually that person tends to go towards one path, one goal. That could be to become as strong and big as possible, like a bodybuilder, or run as fast as a sprinter, be as flexible as a gymnast, or have a strong cardiovascular capacity as a marathon runner.

But why not all of them together? At least to a certain extent. The conventional wisdom of specialization has given way to a new paradigm— the rise of the hybrid athlete. This modern approach to training transcends the limitations of singular disciplines, advocating for a holistic and well-rounded fitness journey.

As we delve into the intricate world of hybrid athlete training, it becomes apparent that this method not only challenges traditional norms but also offers a multitude of benefits that extend beyond the realms of conventional fitness.

The concept of a hybrid athlete stands in stark contrast to the once-dominant philosophy of specialization. In the past, athletes would meticulously choose a specific discipline, dedicating their efforts to becoming unparalleled experts in that particular field. The pinnacle of achievement was often reached by those who immersed themselves in the singular pursuit of perfection, whether it be in weightlifting, bodybuilding, or running. However, the fitness landscape has undergone a profound transformation in recent times.

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The desire for a more versatile and well-rounded athleticism has given birth to the hybrid athlete. This individual seeks to embody the strength of a weightlifter, the aesthetics of a bodybuilder, and the endurance of a runner. The hybrid athlete is not confined by the boundaries of a singular sport but instead thrives on the synergy of multiple disciplines. It’s an approach that acknowledges the interconnectedness of strength, endurance, and overall fitness.

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As we embark on this exploration of the three compelling reasons to embrace hybrid athlete training, it becomes imperative to understand the genesis of this fitness philosophy. It’s not merely a trend; rather, it’s a response to the evolving aspirations of individuals who crave a dynamic and all-encompassing approach to their fitness journey.

In this article, we will unravel the captivating narrative of the hybrid athlete, tracing the journey of those who transition from traditional training methods to the liberating world of versatility. The hybrid athlete’s story is one of rediscovery, of finding joy in unexpected places, and ultimately, of crafting a training regimen that harmoniously blends strength and endurance.

Join us as we delve into the heart of hybrid athlete training, understanding not only what it entails but also why it has become a beacon for those seeking a more fulfilling and sustainable path to fitness.

The information you will see below was first shared by Nick Bare. Nick Bare is the founder and CEO of Bare Performance Nutrition. He shaped the idea of a hybrid athlete with hard-training sessions and constant self-experimentation first in the military and then in civilian tests like ultra-marathons.

He uploaded a video explaining 3 reasons why you should train like a hybrid athlete. Check them out below.

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3 Reasons Why You Should Train Like a Hybrid Athlete

What is a Hybrid Athlete?

A hybrid athlete is someone who combines multiple training disciplines to achieve a well-rounded fitness level. This can include a mix of sports such as cycling, running, lifting, rowing, or swimming. The focus is on being versatile, having the strength of a weightlifter, the aesthetics of a bodybuilder, and the endurance of a runner.

The Journey of a Hybrid Athlete

The journey into hybrid athlete training often begins with a realization of the benefits of combining different sports. For the author, the transition from military training (which inherently included hybrid elements) to a focus on strength training eventually led to a rediscovery of the joy of running. The combination of running and strength training became a rewarding lifestyle, leading to the belief that hybrid athlete training is the way to go.

Source: Courtesy of CrossFit Inc.

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So, below you will see Bare’s reasoning and reasons why you should trainlike a hybrid athlete.

1. Improved Body Composition

One common misconception is that running can hinder strength gains and muscle mass. However, recent research and discussions with experts like Dr. Elaine Norton and Thomas Delauer reveal that incorporating cardio, including running, does not necessarily negatively impact hypertrophy or strength. In fact, moderate cardio can be beneficial for hypertrophy, as it promotes nutrient delivery through increased capillary density. The key is to balance running and lifting while ensuring protein needs are met.

2. Improved Health Span and Lifespan

Hybrid athlete training contributes to both health span and lifespan. Strength training enhances bone mineral content, reducing the risk of injuries as one ages. Additionally, maintaining a strong VO2 max through a combination of Zone 2 and Zone 5 endurance training is crucial for overall health. Studies, including one conducted with elderly cross-country skiers, highlight the importance of combining broad strength training and endurance for optimal health in later years.

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3. Training Flexibility Promotes Sustainability

The flexibility inherent in hybrid athlete training promotes sustainability. The ability to switch focus between endurance and strength training allows for variety and prevents burnout. The joy and fulfillment derived from the journey remain intact, ensuring that the training plan is one that can be adhered to in the long term.

Source: Courtesy of CrossFit Inc.

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As we wrap up our exploration, it’s clear that the hybrid athlete lifestyle offers more than just physical benefits. It represents a holistic and adaptive approach to fitness that aligns with the diverse and evolving goals of individuals. Whether navigating seasons of marathon preparation, triathlon training, or bodybuilding, the hybrid athlete remains resilient, finding joy in the journey and sustaining a passion for a lifetime.

In embracing the principles of a hybrid athlete, individuals are not merely adhering to a trend but committing to a philosophy that celebrates the interconnectedness of strength, endurance, and the limitless possibilities that lie in the fusion of diverse training disciplines. The journey of a hybrid athlete is an ongoing narrative of self-discovery, resilience, and the pursuit of a balanced and fulfilling fitness lifestyle that transcends the boundaries of convention.

Watch the video below for all the information laid out by Nick Bare and the 3 reasons why you should train like a hybrid athlete.

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The pursuit of a leaner, healthier physique has become increasingly attainable, thanks to evolving cardio routines that promise not just weight loss but a holistic transformation. In this comprehensive guide, we will delve into the intricacies of the best cardio routines, drawing insights from Mike Diamonds’ personal success stories and his wealth of knowledge gained through a decade of coaching and thousands of client transformations.

Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Check out more information below.

How to Do HIIT Cardio to Get To 10% Body Fat

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The Best Cardio Routine to Lose Fat

The modern fitness landscape has witnessed a paradigm shift, challenging conventional beliefs about weight loss and the role of cardio in achieving optimal results. It’s no longer just about sweating it out on the treadmill for hours; it’s about understanding the science behind effective fat loss and adopting a strategy that aligns with both individual goals and sustainable lifestyle changes.

As we navigate through the realms of cardio, weight loss, and physique transformations, we’ll explore the nuances that go beyond the surface-level assumptions. The journey is not just about shedding pounds but about sculpting a body that reflects dedication, discipline, and a commitment to overall well-being.

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Okay then. Let’s explore the best cardio routine to achieve impressive results, drawing insights from Diamonds’ experience and scientific studies. Below are 8 key points you should know about cardio routine to lose fat.

1. The Effectiveness of Cardio: Contrary to the belief that more exercise always leads to burning more calories, recent research challenges this notion. While cardio is a popular choice for weight loss, the body tends to adapt and conserve energy after reaching a certain activity level, limiting the calorie-burning effect. It emphasizes the importance of combining cardio with other strategies for effective fat loss.
2. The Role of Diet: Before diving into cardiovascular exercise, it’s crucial to have a disciplined and consistent diet. Research suggests that reducing food intake might be more effective for weight loss than relying solely on exercise. The saying “you can’t outwork a bad diet” holds true, emphasizing the need for a balanced and controlled diet alongside cardio.
3. The Golden Ticket to Fat Loss: A recent systemic review explored various methods for fat loss, including diet interventions, resistance training, and aerobic workouts. The study concluded that a combination of energy restriction and resistance training is the most effective way to reduce body fat, retain muscle mass, and lower body mass index.
4. The Power of Resistance Training: While cardio alone can lead to weight loss, combining it with resistance training has proven to be more effective in preventing muscle loss and maintaining bone density. A study on obese older adults showed that a combination of aerobic and resistance training yielded the most significant improvements in physical performance.
5. Cardio for Sustainable Weight Loss: While cardio can contribute to weight loss, it’s essential to manage fatigue and make it sustainable. Drip-feeding cardio, starting with minimal sessions and gradually increasing, is recommended. Fatigue is real, and sustainable weight loss requires a gradual and realistic approach.
6. Losing Fat Through Cardio Alone: While it is possible to lose fat through cardio alone, it requires considerable effort and may not be sustainable in the long run. A clinical trial demonstrated that regular aerobic exercise without dieting led to significant weight loss in overweight and obese individuals, emphasizing the calorie-burning potential of cardio.
7. The Best Time for Cardio: Research suggests that exercising early in the morning may be more effective for weight loss. Anecdotal evidence aligns with this, as morning exercise tends to boost endorphins and energy levels throughout the day. Anticipating exercise also influences energy intake, leading to a net reduction in energy balance.
8. Maintaining Weight Loss: After achieving weight loss goals, maintaining a Physically Active lifestyle is crucial. A study following women who reached their weight loss goals revealed that those who remained physically active gained less weight back compared to moderately active or sedentary individuals. Consistent activity, whether through cardio or resistance training, is key to weight maintenance.

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Embarking on the journey to achieve a single-digit body fat percentage is undoubtedly a monumental undertaking. As you’ve read, we have uncovered not just the mechanics of shedding excess weight but the intricacies of building a sustainable, healthy lifestyle. Beyond the initial excitement of reaching a goal lies the true essence of the transformation – a commitment to maintaining and cherishing the hard-earned results.

The world of fitness has evolved, and with it, our understanding of what it takes to achieve lasting success. Cardio, once seen as a one-size-fits-all solution, is now part of a more comprehensive toolkit for sculpting the ideal physique. This guide has emphasized the importance of combining cardio with other strategies, such as a disciplined diet and resistance training, to unlock the full potential of the body’s transformative capabilities.

As individuals strive to shed the layers of excess fat, it becomes evident that the journey is not just about the destination but the path taken to get there. The introduction of realistic, sustainable practices, such as drip-feeding cardio and maintaining a physically active lifestyle, ensures that fatigue doesn’t become a roadblock on the way to success.

Source: Andres Ayrton / Pexels

How to Combine HIIT and LISS to Lose Fat Faster

Crucially, the conclusion of the fat loss journey is not a finite endpoint but a transition into a new way of life. The post-transformation phase is about embracing a lifestyle that effortlessly sustains the hard-earned results. This isn’t just about losing weight; it’s about gaining a profound understanding of the body, its needs, and the enduring commitment required for lasting health and vitality.

By now you should know that spotlight is not on the end but on the beginning of a lifelong journey towards optimal well-being and a body that reflects the dedication poured into its creation. Hopefully the lessons learned in this guide serve as a compass for those navigating the rewarding path of cardio-driven fat loss.

Watch the video below for more information about the best cardio routine to lose fat, as explained by Mike Diamonds.

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Now, functional training often gets tossed around as a buzzword in the fitness world, but what does it really mean? Today, we’re not just going to talk about it; we’re going to experience it firsthand. This isn’t your typical gym session focused solely on isolated muscle groups. Instead, we’re diving into a routine that mirrors the unpredictability of real-life movements.

So, why functional training? Well, it’s not just about sculpting those aesthetic muscles (though we won’t ignore them); it’s about preparing your body for the dynamic challenges life throws at you. Think of it as training for the unexpected—strengthening muscles often overlooked, embracing various planes of motion, and honing in on abilities crucial in real-world scenarios.

Get ready to explore movements that go beyond the traditional created by Adam Sinicki, incorporating elements like jump rope, active stretches, and exercises targeting muscles you might not even know you had.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Gordon Cowie / Unsplash

The emphasis of Sinicki’s workout is on making functional training fun, proving that it can be both enjoyable and effective. By the end of this routine, you might just find yourself redefining your perspective on how to approach your fitness journey.

So, if you’re up for a change, eager to challenge your body in new ways, and ready to have a bit of fun along the way, let’s dive into this unique and exciting full-body functional workout!

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30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

You will find the 30-minute bodyweight workout developed by Adam Sinicki in the paragraphs below. But before we dive in, you should know what RPE stands for, which is an integral part of making this workout challenging for your body.

RPE stands for Rate of Perceived Exertion, a subjective scale used in training to gauge the intensity of an exercise. It typically ranges from 0 to 10, with 0 being no effort at all and 10 signifying maximum effort or exhaustion. Athletes use the RPE scale to self-assess their exertion level during a workout, helping them tailor the intensity to their individual capabilities on that given day. This intuitive approach allows for adjustments based on factors like fatigue, stress, or variations in fitness levels.

Warm-up (5 minutes):

Before we even think about diving into the main exercises, we kick things off with a jump rope session. This isn’t just about elevating your heart rate; it’s a multifaceted warm-up tool. Jumping rope not only gets the blood flowing to the right places but also serves as a timing and coordination drill. It’s a symphony of movement, involving ankle stiffness that pays dividends when it comes to delivering power during activities like sprinting and jumping.

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Instead of jump rope, you may choose to do shadow boxing which adds another layer of preparation, the idea is to seamlessly blend these activities. Shadow boxing, a staple in many boxing and MMA training regimens, enhances your agility, footwork, and overall body awareness. As you gracefully dance through the shadow of an imaginary opponent, your muscles engage, preparing for the challenges ahead.

So, before we even dive into the exercises, we’ve already ignited a synergy between cardiovascular conditioning, coordination, and muscle engagement.

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Active stretches (hold each position for one minute):

Moving on to active stretches, we focus on improving mobility. These stretches are dynamic, involving strength and movement exploration rather than passive relaxation. From deep squats to hip-opening lunges, each position is held or explored for a minute, enhancing flexibility and preparing the body for the upcoming movements.

1. Primal squat / deep squat / horse stance (resting squat position)
2. Cossack squat (work each side)
3. Deep (knees over toes) lunge (work each side)
4. Single leg bodyweight good morning (hip hinge; work each side)
5. Overhead shoulder / lateral pec stretch (work each side)
6. Dead hang (1 min or your RPE 6/7)
7. Optional: crab reach

Functional Exercises:

1. Swan Pull (2×6; RPE 7): A unique movement from gymnastics, the swan pull focuses on scapular retraction, benefiting posture and building strength in the upper back. Holding the bar or branch, pull your body up using only your shoulder blades, emphasizing scapular engagement. This exercise acts as a precursor to advanced moves like the front lever and promotes a superhero-like posture.
2. Elevated Pistol Squat (2×8 each leg; RPE 8): Targeting the glutes, quads, and enhancing balance, the elevated pistol squat is a challenging bodyweight leg exercise. Performing it on a bench or low wall ensures a deep squat, promoting single-leg strength and addressing imbalances.
3. Chin-ups (2×8; RPE 8): Chin-ups on varying tree branches introduce chaos training, engaging different muscles with each rep. This dynamic approach not only targets the lats and biceps but also enhances grip strength, essential for real-world activities like rock climbing.
4. Sissy Squat (2×8; RPE 8): Isolating the quads, the cissy squat involves leaning backward on the balls of your feet, creating significant tension in the quadriceps. This advanced move is ideal for those with healthy knees, providing an effective way to develop quad strength and size without weights.
5. Pike Push-up (2×7-8; RPE 7): Transitioning to upper body focus, the pike push-up targets the shoulders and triceps. Performing it with the buttocks elevated emphasizes shoulder engagement and serves as an excellent progression towards handstand push-ups.
6. Lizard Crawl (2x 1 minute): A full-body movement that combines strength and coordination, the lizard crawl provides a dynamic challenge. Engaging the pecs, shoulders, triceps, and core, it also introduces rotational movements, enhancing overall functionality.

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Finisher:

To conclude the workout, a high-intensity cardio finisher involves sprinting between two points. Sprinting not only works the lower body muscles but also improves explosive strength, making it a valuable addition to the routine. The chaotic terrain adds an extra layer of challenge and instability, benefiting ankle and foot strength.

Cool Down:

Walking To wrap it up, a few minutes of walking help cool down the body and ensure a smooth transition from the intense workout back to a resting state.

In short, this is what Sinicki’s 30-minute bodyweight workout for strength, endurance, mobility and hypertrophy looks like:

Warm Up:

• Jump Rope/Shadow box or similar (5 min)

Active Stretches (Hold/explore each position for 1 min):

• Primal squat / deep squat / horse stance
• Cossack squat
• Deep lunge
• Single leg bodyweight good morning
• Overhead shoulder / lateral pec stretch
• Dead hang
• Optional: crab reach

Exercises:

• Swan pulls (2 x 6)
• Elevated pistol squats (2 x 8)
• Chin ups (2 x 8)
• Sissy squats (2 x 8)
• Pike push-ups (2 x 7-8)
• Lizard crawls (2 x 1 minute)
• Sprint intervals (Sprint a distance, walk back the same distance, repeat 5 sets)

Cool Down:

• Gentle walk

Source: Ketut Subiyanto on Pexels

We hope you found this workout routine intriguing and, perhaps, a bit refreshing. Functional training, as demonstrated in this routine, aims to enhance not just the aesthetics of your physique but also your overall functional performance. The idea is to prepare your body for a variety of movements, angles, and challenges that might come your way, both inside and outside the gym.

The beauty of this routine lies in its simplicity and accessibility. No fancy gym equipment required—just a jump rope and your surroundings. It’s a testament to the versatility of functional training, proving that you can achieve a well-rounded workout with minimal resources.

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The focus on various planes of motion, muscle groups often overlooked, and real-world athletic abilities like sprinting and balancing makes this routine stand out. It’s not about bicep curls and bench presses (although those have their place); it’s about building a body that can handle whatever life throws at it. This isn’t claiming superiority over other forms of training; it’s showcasing a different approach—one that’s fun, useful, and, as demonstrated, entirely achievable in a single routine.

Remember, this workout is designed for efficiency. While some studies advocate for three sets, the focus here is on intensity and hitting various areas with different movements. The goal is not to tire you out with endless sets but to challenge and adapt your body.

In conclusion, functional training is about embracing movement diversity, pushing your limits, and, most importantly, enjoying the process. Give this routine a shot, adapt it to your level, and let the principles of functional training add a new dimension to your fitness journey.

Watch the video below for more information.

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Embarking on a fitness journey is akin to navigating a vast landscape filled with myths and misconceptions. Among these, the persistent belief that cardio is an indispensable cornerstone for effective fat loss stands tall. Many enthusiasts, fuelled by the desire to sculpt their bodies, often find themselves adopting a three-pronged approach: bid farewell to junk food, curtail carbohydrate intake, and lace up those running shoes for a daily dose of cardio.

Of those three approaches mentioned above, we really can acknowledge that getting rid of junk food is the best practice, while the other two are a simplified narrative of something much deeper that needs explanation.

In the coming paragraphs, we lean into the expertise of Mike Israetel to peel back the layers and uncover the nuanced reality behind the conventional wisdom that you need to do cardio to see fat loss results.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Could it be that the fervour for cardio might not be as justified as it seems? Let’s unravel the intricacies and discover why the standard narrative might be due for a rethink.

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Do You Have to do Cardio for Fat Loss?

A common narrative in the fitness realm is the commitment to early morning runs. The idea sounds commendable, but, as we delve into it, a fundamental flaw emerges. Sacrificing precious sleep for early morning runs might set one up for failure. Sleep is a crucial component of overall health and directly influences the body’s ability to undergo physiological changes, including fat loss.

Another misstep in the fat loss journey is the misconception that cardio machines are the holy grail. Engaging in prolonged sessions on ellipticals or treadmills, especially post-weight training, might not be the magic solution it’s perceived to be. In fact, it could potentially hinder the adaptations gained from weight training, making it harder to preserve muscle mass and strength.

The Fundamental Truth:

At the core of any successful fat loss program lies the principle of calories in versus calories out. Regardless of whether you incorporate cardio, the key is to maintain a caloric deficit. Cardio, in this context, becomes a tool to deepen the deficit, not a magical fat-burning solution on its own.

For those with physically demanding jobs or an already active lifestyle, the need for structured cardio diminishes. Walking 25,000 steps a day as part of your job can be a formidable calorie-burning activity. In such cases, piling on additional cardio might not only be unnecessary but also disruptive to one’s schedule and overall well-being.

Introducing excessive cardio into your routine can lead to a phenomenon known as diet fatigue. As the caloric deficit widens, non-exercise activity thermogenesis (NEAT) tends to decrease. This reduction in spontaneous physical activity throughout the day could counteract the benefits gained from structured cardio sessions.

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The Grain of Truth:

While the myth of mandatory cardio for fat loss is debunked, there is a grain of truth. For individuals with naturally low daily activity levels, incorporating cardio can be beneficial. However, this doesn’t necessarily mean long hours on a treadmill. A step tracker can be a more accurate gauge of overall daily activity.

All in all, below are some of the best practices to see fat loss and its relation with cardiovascular exercises.

1. Diet First: Emphasizing the importance of controlling your diet as the primary driver of fat loss.
2. Moderate to High Physical Activity: Striking a balance in daily activity levels, avoiding extremes that lead to excessive fatigue.
3. Sustainability: If pre-planned cardio aligns with your lifestyle and is sustainable, continue with it. However, it’s not a one-size-fits-all solution.
4. Weight Loss sans Cardio: If you’re achieving weight loss without formal cardio, there’s no imperative need to introduce it.

In the labyrinth of fitness advice, the myth that cardio is an irreplaceable linchpin for fat loss has been debunked. It’s crucial to acknowledge that a one-size-fits-all approach doesn’t define the path to a healthier lifestyle. As we’ve explored, fat loss primarily hinges on the balance of calories in versus calories out. The notion that cardio is a magic bullet capable of circumventing this fundamental equation has been dispelled.

Moreover, the dogma surrounding early morning runs or arduous post-weight-training cardio sessions as essential components of a fat loss plan has been challenged. The importance of sustainable habits, seamlessly woven into daily life, takes precedence over extreme, impractical routines. The early morning run, once hailed as a badge of dedication, may, in fact, be a counterproductive choice, disrupting precious sleep and setting the stage for eventual habit abandonment.

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The narrative surrounding cardio’s role in fat loss has been clarified. While it can contribute by digging the caloric deficit deeper, it’s not a magical solution divorced from the principles of energy balance. The realization that one can achieve fat loss without formal cardio is liberating. The emphasis shifts to maintaining a moderate to high level of overall physical activity, ensuring a sustainable and enjoyable journey.

In the end, the key takeaway is individualization. Fitness is not a rigid formula but a dynamic interplay of factors unique to each person. Whether you find solace in a morning run or prefer the rhythmic hum of a cardio machine, the choice is yours. The myth of obligatory cardio has been shattered, giving way to a more flexible, balanced approach where lifestyle, habits, and personal preferences reign supreme. It’s not about conforming to preconceived notions but about crafting a fitness journey that resonates with your individuality.

Watch the full video below for all the info regarding about fat loss and cardio, a myth that you probably believed it until now.

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Cardiovascular exercise comes in various forms, and adopting the right practices into your lifestyle can significantly contribute to fat loss. Here are some common cardio practices and tips on how to integrate them into your routine:

1. Running/Jogging:
   • Practice: Incorporate running or jogging into your routine, whether it’s a morning jog in the neighborhood or a run on a treadmill.
   • Integration: Start with short sessions and gradually increase the duration and intensity. Make it enjoyable by exploring different routes or listening to music or podcasts.
2. Cycling:
   • Practice: Cycling, either outdoors or on a stationary bike, is an excellent cardio option.
   • Integration: Use cycling as a means of commuting or leisure. Consider biking to work or taking a scenic route on weekends. If using a stationary bike, include it in your gym sessions or as part of your home workout routine.
3. Walking:
   • Practice: Walking is a simple yet effective form of cardio.
   • Integration: Walk whenever possible—take the stairs, walk during breaks, or go for an evening stroll. Aim for a daily step goal, and gradually increase it to enhance the calorie-burning effect.
4. Elliptical Trainer:
   • Practice: Make use of elliptical machines, which provide low-impact cardio.
   • Integration: Include elliptical sessions in your gym routine. It’s a joint-friendly alternative to running and can be an excellent warm-up or cool-down activity during weight training sessions.
5. Jump Rope:
   • Practice: Jumping rope is a convenient and high-intensity cardio exercise.
   • Integration: Keep a jump rope handy, and use it for short bursts of cardio at home or in the gym. It’s a great option for quick and effective fat-burning sessions.
6. Swimming:
   • Practice: Swimming is a full-body workout that combines cardio with resistance training.
   • Integration: Include swimming in your fitness regimen, whether it’s at a local pool or during vacations. It’s not only an effective cardio exercise but also a refreshing way to stay active.

Tips for Integration:

• Consistency is Key: Choose activities you enjoy to make them sustainable. Consistency is more important than intensity, especially when adopting cardio practices into your lifestyle.
• Set Realistic Goals: Gradually increase the duration and intensity of your cardio sessions. Setting realistic goals ensures you stay motivated and avoid burnout.
• Mix It Up: Variety is essential to prevent boredom and keep your body challenged. Rotate between different cardio exercises to engage various muscle groups.
• Make It Social: Turn cardio into a social activity. Exercise with friends, join group classes, or participate in outdoor activities that involve movement.
• Track Your Progress: Use fitness apps or wearables to monitor your activity levels. Tracking progress can be motivating and help you adjust your cardio routine as needed.

Remember, the most effective cardio practice is the one that aligns with your preferences and fits seamlessly into your lifestyle.

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Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

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Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

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Source: Anna Hulda

This intense workout strategy, characterized by alternating short bursts of vigorous exercise with brief periods of rest or low-intensity recovery, has become a go-to choice for fitness enthusiasts seeking rapid and sustainable results.

Belly fat, often referred to as visceral fat, can be particularly challenging to get rid of due to its location around vital organs, and its association with various health risks, including heart disease, diabetes, and more.

While spot reduction of fat is generally considered a myth, HIIT has shown remarkable promise in reducing overall body fat, including that notorious belly bulge.

The science behind HIIT’s effectiveness lies in its ability to elevate heart rate, maximize calorie burn, and create a powerful afterburn effect known as excess post-exercise oxygen consumption (EPOC). This means that even after you’ve completed your HIIT session, your body continues to burn calories at an accelerated rate, potentially for hours.

Source: Stevie D Photography

In this article, we’ll delve into the science behind HIIT and fat burning, explore the best HIIT exercises to target belly fat, and provide you with the knowledge and tools necessary to embark on your own journey towards a slimmer and healthier midsection.

Whether you’re a seasoned athlete or just starting out on your fitness quest, HIIT has the potential to transform your body and boost your confidence. So, let’s dive into the world of high-intensity interval training and discover how it can help you lose belly fat faster than ever before.

The Science Behind HIIT and Fat Burning

High-Intensity Interval Training (HIIT) has garnered a reputation as one of the most effective methods for burning fat, and understanding the science behind its effectiveness can help you grasp why it’s so efficient at torching stubborn belly fat.

Elevation of Heart Rate:

During a HIIT workout, the heart rate significantly increases. This intense cardiovascular response leads to a higher calorie burn than steady-state cardio exercises. When you engage in short, high-intensity bursts, your body demands more oxygen to support the increased workload, causing your heart to pump faster.

Maximizing Calorie Burn:

HIIT workouts are designed to push your body to its limits in a short amount of time. By doing so, you burn a substantial number of calories in a relatively brief period. This energy expenditure is crucial for weight loss, as it creates a calorie deficit, meaning you burn more calories than you consume.

Excess Post-Exercise Oxygen Consumption (EPOC):

One of the most compelling aspects of HIIT is its ability to trigger the afterburn effect, scientifically known as Excess Post-Exercise Oxygen Consumption (EPOC). After an intense HIIT session, your body continues to require extra oxygen to restore itself to its pre-exercise state. This post-workout oxygen debt means your metabolism remains elevated, and you continue to burn calories for several hours, and sometimes even up to 24 hours, after the workout. EPOC is a significant contributor to overall fat loss and can have a profound impact on reducing belly fat.

Hormonal Impact:

HIIT has been found to have a beneficial impact on various hormones involved in fat metabolism. It can increase the release of catecholamines, such as adrenaline and noradrenaline, which mobilize fat from fat cells to be used for energy. Additionally, HIIT can improve insulin sensitivity, potentially helping regulate blood sugar levels and reducing fat storage.

Muscle Preservation:

While HIIT predominantly burns fat, it also helps maintain lean muscle mass. This is crucial because muscle tissue requires more energy (calories) to maintain than fat tissue. Preserving or even increasing muscle mass through HIIT can boost your resting metabolic rate, further contributing to fat loss, including that stubborn belly fat.

In summary, the science behind HIIT and fat burning is rooted in its ability to elevate heart rate, maximize calorie burn, induce the EPOC effect, impact hormonal balance, and promote muscle preservation.

These factors make HIIT a potent tool for anyone looking to shed excess belly fat and improve their overall body composition. However, it’s important to note that no exercise regimen alone can outperform a poor diet. Proper nutrition and a balanced, calorie-controlled diet are essential for achieving your fat loss goals. In the next sections of this article, we’ll explore the best HIIT exercises specifically designed to target belly fat, while also emphasizing the importance of a healthy diet in your weight loss journey.

Preparing for Your HIIT Belly Fat Burning Journey

Embarking on a High-Intensity Interval Training (HIIT) journey to target and burn stubborn belly fat requires thoughtful preparation to ensure your safety and success. Here are essential steps to consider as you get ready to dive into this highly effective fat-burning workout regimen:

Consult with a Healthcare Professional

Before starting any new exercise program, especially one as intense as HIIT, it’s crucial to consult with a healthcare professional, particularly if you have any underlying health conditions or concerns. Your physician can help you determine whether HIIT is a suitable choice for your fitness level and overall health.

Set Clear Goals

Define your goals for undertaking a HIIT program. Whether you’re looking to lose a specific amount of weight, reduce your waistline, or simply improve your fitness level, having clear objectives will help keep you motivated and on track.

Select Suitable HIIT Workouts

Not all HIIT workouts are created equal, and choosing the right ones can make a significant difference in your belly fat loss journey. Research and select HIIT routines that specifically target the core and engage multiple muscle groups. This will help you maximize your fat-burning potential and sculpt your midsection.

Invest in Proper Footwear and Attire

High-intensity workouts place a lot of stress on your joints and muscles, so it’s crucial to invest in appropriate workout attire and footwear. Choose shoes with good arch support and cushioning to minimize the risk of injury. Comfortable, moisture-wicking clothing will also enhance your overall workout experience.

Warm-Up and Cool Down

Never skip your warm-up and cool-down routines. Warming up prepares your body for the intense exercise that follows, while cooling down helps your heart rate gradually return to normal and reduces the risk of post-workout dizziness or muscle soreness.

Hydration and Nutrition

Staying properly hydrated is essential during any workout, but it’s especially critical during HIIT. Dehydration can hinder your performance and recovery. Additionally, focus on balanced nutrition to support your energy levels and overall health. A diet rich in lean proteins, whole grains, and plenty of fruits and vegetables will help you get the most out of your workouts.

Incorporate Rest Days

While HIIT can be highly effective, it’s also demanding on your body. Ensure you incorporate rest days into your weekly routine to allow your muscles to recover and reduce the risk of overtraining, which can lead to burnout and injuries.

Source: Motoki Tonn on Unsplash

Monitor Progress

Tracking your progress is essential for staying motivated and making adjustments to your workout routine as needed. Consider keeping a workout journal or using fitness apps to record your sessions, improvements in performance, and changes in body measurements.

Safety First

Your safety should be your top priority. Pay close attention to your body’s signals during workouts. If you experience pain, dizziness, or any discomfort beyond the usual intensity of exercise, stop immediately and seek guidance from a fitness professional or healthcare provider.

By following these preparatory steps, you’ll be better equipped to embark on your HIIT belly fat burning journey with confidence and maximize your chances of achieving your fitness goals. Remember that consistency and dedication are key, so stay committed to your HIIT program and the results will come.

Burpees: The Ultimate Full-Body Fat Burner

When it comes to High-Intensity Interval Training (HIIT) exercises, few are as effective and demanding as the humble yet mighty burpee.

This full-body exercise is renowned for its ability to torch calories, elevate heart rate, and target stubborn belly fat. In this section, we’ll dive into the science and technique behind burpees and why they are considered one of the best exercises for overall fat loss.

The Science Behind Burpees and Fat Burning

Burpees are a dynamic combination of bodyweight exercises, incorporating squats, push-ups, and explosive jumps. This variety of movements engages multiple muscle groups simultaneously, leading to a significant increase in calorie burn. Here’s how burpees contribute to fat burning:

Elevated Heart Rate: Burpees involve rapid transitions between different phases of the exercise, including squats, plank positions, and jumps. This constant movement keeps your heart rate elevated, turning your body into a calorie-burning furnace.

Calorie Burn: The intensity of burpees leads to a high caloric expenditure in a short amount of time. By incorporating both strength and cardio elements, burpees effectively target fat loss, including that stubborn belly fat.

Source: Photo courtesy of CrossFit Inc taken at Brick Los Angeles

Full-Body Engagement: Burpees engage major muscle groups like your legs, core, chest, and shoulders. This full-body activation not only burns calories during the exercise but also helps build lean muscle, which further enhances your metabolism and contributes to long-term fat loss.

EPOC Effect: Just like other HIIT exercises, burpees trigger the Excess Post-Exercise Oxygen Consumption (EPOC) effect. This means you’ll continue burning calories at an elevated rate even after you’ve completed your burpee session, potentially accelerating belly fat loss.

How to Perform Burpees

Performing burpees correctly is essential to maximize their fat-burning potential and minimize the risk of injury. Here’s a step-by-step guide:

• Begin in a standing position with your feet shoulder-width apart.
• Drop into a squat position with your hands on the floor in front of you.
• Kick your feet back, landing in a plank position.
• Perform a push-up (optional, depending on your fitness level).
• Jump your feet back to the squat position.
• Explode up from the squat into a jump, reaching your arms overhead.
• Land softly, returning to the squat position to start the next repetition.

Tips for Effective Burpees

• Start slowly and focus on proper form before increasing the speed or intensity.
• Modify the exercise if needed by skipping the push-up or reducing the jump height.
• Incorporate burpees into your HIIT routine with a set duration or a specific number of repetitions.
• Gradually increase the intensity and repetitions as your fitness level improves.

Burpees are a powerhouse exercise in the realm of HIIT, offering a multifaceted approach to fat burning.

By engaging multiple muscle groups, elevating heart rate, and inducing the EPOC effect, burpees stand as one of the most effective tools in your arsenal for shedding excess belly fat. Incorporate them into your HIIT routine, stay consistent, and watch your fitness and fat loss goals come within reach.

High Knees: A High-Intensity Cardio Workout

If you’re looking to elevate your heart rate, burn calories, and boost your cardiovascular fitness while targeting that persistent belly fat, high knees are a high-intensity cardio exercise you should definitely consider. This simple yet incredibly effective exercise has a range of benefits, making it an excellent addition to your High-Intensity Interval Training (HIIT) routine.

The Science Behind High Knees and Fat Burning

High knees are an excellent cardiovascular exercise that effectively burns calories and promotes fat loss. Here’s how high knees contribute to your fat-burning goals:

Elevated Heart Rate: The rapid movement of lifting your knees as high as possible while maintaining a quick pace significantly increases your heart rate. This sustained elevation in heart rate is a key factor in calorie burn and fat loss.

Calorie Burn: High knees require considerable energy and exertion, leading to a high caloric expenditure. When you create a calorie deficit by burning more calories than you consume, your body turns to stored fat for energy, including the fat in your abdominal area.

Core Engagement: High knees engage your core muscles, helping to strengthen and tone your midsection. While no exercise can spot-reduce fat, a strong core can contribute to a flatter and more defined belly when combined with fat loss.

Source: Courtesy of CrossFit Inc.

Cardiovascular Fitness: High knees improve your cardiovascular endurance, enhancing your body’s ability to efficiently use oxygen and transport it to muscles. This can lead to better overall workout performance and increased fat-burning potential during your HIIT sessions.

How to Perform High Knees

• Begin by standing with your feet hip-width apart, shoulders relaxed, and arms hanging by your sides.
• Lift your right knee as high as possible while driving the opposite arm upward in a running motion.
• Lower your right leg back to the ground and immediately raise your left knee and right arm.
• Continue this running motion at a brisk pace, striving to bring your knees as close to your chest as possible.

Tips for Effective High Knees:

• Maintain a quick pace to maximize calorie burn and cardiovascular benefits.
• Engage your core muscles to help stabilize your body as you lift your knees.
• Focus on proper form, ensuring your movements are controlled and balanced.
• Start with a manageable duration, and gradually increase the time or intensity as your fitness level improves.

Incorporating High Knees into Your HIIT Routine

High knees are a versatile exercise that can be incorporated into your HIIT workouts in various ways. You can do them as a standalone exercise, intersperse them with other high-intensity exercises, or use them as an active rest period between more intense movements. Their adaptability makes them an ideal choice for any fitness level.

High knees are a fantastic addition to your HIIT routine for those seeking to boost cardiovascular fitness and burn calories effectively, including that stubborn belly fat. With dedication and consistency, high knees can help you achieve your fitness goals while strengthening your core and improving your overall endurance. So lace up those sneakers and get those knees pumping on your journey towards a fitter, leaner you.

Mountain Climbers: Core and Cardio Intensive

Mountain climbers are a dynamic and challenging exercise that combines core strength, cardiovascular fitness, and overall body coordination.

If you’re looking for an exercise that can help you torch calories and sculpt your core while engaging in High-Intensity Interval Training (HIIT), mountain climbers are a must-include in your workout routine.

The Science Behind Mountain Climbers and Fat Burning

Mountain climbers are a full-body exercise that targets both your core muscles and your cardiovascular system. Here’s how mountain climbers contribute to fat burning:

Core Engagement: This exercise requires you to maintain a strong plank position while quickly moving your knees toward your chest. This constant core engagement helps to strengthen and tone your abdominal muscles, making them an ideal choice for improving the appearance of your midsection.

Calorie Burn: Mountain climbers are a high-intensity exercise that demands a significant amount of energy. The fast-paced, full-body movement helps burn calories rapidly, creating a calorie deficit necessary for fat loss.

Cardiovascular Workout: The rapid leg movement and transition from one leg to the other elevate your heart rate. This aerobic component of mountain climbers not only enhances your cardiovascular fitness but also maximizes calorie burn during your workout.

Full-Body Engagement: While the primary focus is on your core and cardio, mountain climbers also engage your upper body, lower body, and hip flexors. The result is a well-rounded, fat-burning workout that targets multiple muscle groups simultaneously.

How to Perform Mountain Climbers

• Start in a push-up position with your hands shoulder-width apart and your body forming a straight line from head to heels.
• Engage your core and drive your right knee toward your chest, keeping your toes off the ground.
• Quickly return your right leg to the starting position and simultaneously bring your left knee toward your chest.
• Continue alternating between your right and left legs, mimicking the motion of running in place.

Tips for Effective Mountain Climbers

• Maintain proper form by keeping your hands beneath your shoulders and your body in a straight line.
• Focus on a rapid and controlled movement of your legs to maximize calorie burn and cardiovascular benefits.
• Engage your core throughout the exercise to ensure stability and protect your lower back.

Incorporating Mountain Climbers into Your HIIT Routine:

Mountain climbers can be incorporated into your HIIT workouts in various ways. You can perform them in intervals, combining them with other high-intensity exercises or use them as a finishing move to exhaust your core and elevate your heart rate.

Mountain climbers are an excellent addition to your HIIT routine, providing a challenging and efficient way to work on your core strength, burn calories, and improve your cardiovascular fitness.

Whether you’re aiming to reduce belly fat or enhance your overall fitness, mountain climbers offer a powerful solution that delivers results when performed consistently. So, include this exercise in your workout plan and watch your fitness goals come closer within reach.

Jump Squats: Sculpting Your Lower Body

Jump squats are a dynamic and explosive exercise that not only work wonders for your lower body but also elevate your heart rate, making them a valuable addition to your High-Intensity Interval Training (HIIT) routine. If you’re looking to tone your legs, build explosive power, and burn calories, jump squats are the way to go.

The Science Behind Jump Squats and Fat Burning

Jump squats are a potent combination of strength and cardiovascular exercise, which makes them an efficient tool for fat loss and lower body sculpting:

Lower Body Targeting: Jump squats primarily target your lower body, including your quadriceps, hamstrings, glutes, and calf muscles. By engaging these muscle groups, you create a higher demand for energy, leading to more calories burned during and after your workout.

Calorie Burn: The explosive nature of jump squats requires a substantial amount of energy. This translates to a high caloric expenditure, creating a calorie deficit essential for fat loss.

Source: Rehband

Elevated Heart Rate: The explosive jump component of this exercise elevates your heart rate, turning jump squats into a cardiovascular workout as well. This not only helps with overall fat burning but also contributes to improved cardiovascular fitness.

Muscle Building: Jump squats engage both slow-twitch and fast-twitch muscle fibers. This comprehensive muscle activation can help increase lean muscle mass, which in turn boosts your resting metabolic rate, facilitating fat loss.

How to Perform Jump Squats

• Begin in a standing position with your feet shoulder-width apart.
• Lower your body into a squat position by bending your knees and pushing your hips back.
• Keep your back straight and your chest up as you descend into the squat.
• Explosively jump upward from the squat position.
• While in mid-air, extend your body fully.
• Land softly by bending your knees and lowering your body back into the squat position.
• Complete the exercise by immediately transitioning into the next jump squat.

Tips for Effective Jump Squats

Maintain proper form throughout the exercise, keeping your back straight, chest up, and knees tracking in line with your toes.

Land softly to reduce impact on your joints. You can achieve this by bending your knees when you land.

Control your jump and landing to minimize the risk of injury.

Incorporating Jump Squats into Your HIIT Routine

Jump squats can be incorporated into your HIIT workouts in various ways. You can perform them in intervals, combine them with other high-intensity exercises, or use them as a finale to exhaust your lower body and maximize calorie burn.

Jump squats are a dynamic, lower-body-intensive exercise that can help you sculpt your legs, burn calories, and improve your overall fitness.

Whether you’re aiming to reduce belly fat, tone your lower body, or enhance your explosive power, jump squats are an effective choice when included in your workout plan. Consistency is key, so incorporate jump squats into your HIIT routine, and you’ll soon witness the transformation of your lower body and overall fitness.

Plank Jacks: Engaging Your Core

Plank jacks are a challenging and dynamic exercise that combines the benefits of both planks and jumping jacks.

This unique exercise not only engages your core muscles but also raises your heart rate, making it a valuable addition to your High-Intensity Interval Training (HIIT) routine. If you’re seeking to strengthen your core, improve stability, and burn calories, plank jacks are a must-include in your workout plan.

The Science Behind Plank Jacks and Fat Burning

• Plank jacks provide a well-rounded workout that targets both your core and cardiovascular system, making them effective for fat loss and core engagement:
• Core Activation: The plank position in plank jacks forces you to engage your core to maintain stability. This is essential for strengthening your abdominal muscles and supporting a strong, toned midsection.
• Calorie Burn: The dynamic nature of plank jacks requires energy and effort, resulting in a substantial caloric expenditure. This calorie deficit is essential for fat loss.
• Elevated Heart Rate: The jumping motion in plank jacks raises your heart rate, turning this exercise into a cardiovascular workout. This not only contributes to overall fat burning but also enhances your cardiovascular fitness.
• Full-Body Engagement: Plank jacks also engage your upper body, lower body, and hip muscles. This full-body involvement amplifies the calorie burn and helps create a well-rounded workout experience.

How to Perform Plank Jacks

• Start in a high plank position with your hands beneath your shoulders and your body forming a straight line from head to heels.
• Engage your core muscles to keep your body stable.
• While maintaining the plank position, jump both of your feet outward, widening your stance.
• Quickly jump your feet back together to the starting position, mimicking the motion of a jumping jack.
• Continue alternating between the outward and inward motion of your feet.

Tips for Effective Plank Jacks:

• Maintain proper form by keeping your body in a straight line and your core engaged throughout the exercise.
• Focus on a controlled and consistent rhythm to maximize calorie burn and cardiovascular benefits.
• Control your jumps to minimize the risk of injury and reduce impact on your joints.

Incorporating Plank Jacks into Your HIIT Routine:

Plank jacks can be incorporated into your HIIT workouts in various ways. You can perform them in intervals, combine them with other high-intensity exercises, or use them as a core-engaging active rest period between more intense movements.

Plank jacks are a versatile exercise that effectively engages your core while providing a cardiovascular challenge.

Whether you’re aiming to reduce belly fat, strengthen your core, or improve your overall fitness, plank jacks offer a dynamic solution when incorporated into your workout plan. Consistency and proper form are key, so include plank jacks in your HIIT routine, and you’ll soon experience the benefits of a stronger, more stable core.

Sprints: Boosting Metabolism and Torching Calories

Sprints are a high-intensity exercise that can deliver remarkable benefits for both your metabolism and calorie-burning potential.

Whether you’re an athlete looking to enhance your performance or someone seeking to lose weight and improve overall fitness, sprints are a fantastic addition to your fitness routine.

The Science Behind Sprints and Fat Burning

Sprints are a potent cardiovascular exercise with a strong emphasis on intensity, and they offer various mechanisms for enhancing fat loss and metabolism:

Caloric Expenditure: Sprints demand a high level of effort in a short duration, resulting in a substantial caloric expenditure. This calorie burn is essential for creating a calorie deficit, which is necessary for fat loss.

Source: Courtesy of CrossFit Inc.

EPOC Effect: Sprints induce the Excess Post-Exercise Oxygen Consumption (EPOC) effect, which means your body continues to burn calories at an elevated rate even after the workout has ended. This post-exercise calorie burn can last for hours or even days, amplifying the fat loss potential.

Metabolic Boost: Sprinting has been shown to boost metabolism by increasing the production of hormones like growth hormone and adrenaline. These hormonal responses can help your body efficiently burn calories and promote fat loss.

Muscle Preservation: While sprinting primarily targets your cardiovascular system, it also engages your leg muscles. This comprehensive muscle activation can help preserve or build lean muscle mass, which can further enhance your resting metabolic rate and contribute to long-term fat loss.

How to Perform Sprints

• Find a flat, safe, and open area such as a track, field, or even a clear stretch of road.
• Warm up by jogging or performing dynamic stretches to prepare your muscles and joints.
• Choose a starting point and a distance for your sprint. It can be 100 meters, 200 meters, or any distance that suits your fitness level.
• Sprint as fast as you can from the starting point to the designated finish line.
• Slow down to a walk or jog to recover, then repeat the sprint as many times as your fitness level allows.

Tips for Effective Sprints:

• Maintain proper running form, including a slight forward lean, quick turnover of your legs, and powerful arm movement.
• Start with shorter sprints and gradually increase the distance and intensity as your fitness level improves.
• Ensure you have adequate rest between sprints to allow for recovery and maintain your sprinting speed.

Incorporating Sprints into Your HIIT Routine:

Sprints can be a vital component of your High-Intensity Interval Training (HIIT) routine. You can include them as intervals within your HIIT session or dedicate an entire workout to sprinting, with rest intervals in between.

Sprints are a high-impact, high-reward exercise that can significantly enhance your fat-burning potential and metabolism.

Whether your goal is to reduce belly fat, boost your fitness level, or increase your metabolic rate, incorporating sprints into your fitness routine is an excellent choice. With consistency, dedication, and gradual progression, you can tap into the powerful benefits of sprints and watch your fitness goals become attainable.

Kettlebell Swings: Total-Body Power and Fat Loss

Kettlebell swings are a highly effective exercise that not only build total-body power and strength but also contribute to significant fat loss when incorporated into your fitness routine. Whether you’re aiming to enhance your physical performance or shed excess weight, kettlebell swings offer a versatile and dynamic solution.

The Science Behind Kettlebell Swings and Fat Burning

Kettlebell swings are a unique exercise that combines strength, power, and cardiovascular elements, offering various mechanisms to boost fat loss:

Caloric Expenditure: Kettlebell swings are a full-body exercise that requires substantial energy expenditure. The powerful hip thrust and shoulder raise involved in each repetition result in a high caloric burn, creating a calorie deficit necessary for fat loss.

Source: Stevie D Photography

EPOC Effect: Kettlebell swings, like other high-intensity exercises, induce the Excess Post-Exercise Oxygen Consumption (EPOC) effect. This means your body continues to burn calories at an elevated rate after the workout, potentially for hours or even days, contributing to ongoing fat loss.

Muscle Activation: Kettlebell swings engage numerous muscle groups, including the legs, core, lower back, and shoulders. This comprehensive muscle activation not only enhances strength and power but also supports the preservation and development of lean muscle, further boosting your resting metabolic rate.

Cardiovascular Workout: Kettlebell swings incorporate a dynamic, repetitive motion that quickly elevates your heart rate. This cardio element enhances your cardiovascular fitness and fat-burning potential.

How to Perform Kettlebell Swings

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Place a kettlebell on the floor in front of you.
• Bend at your hips and knees to lower your body and grasp the kettlebell handle with both hands.
• Keep your back flat, shoulders down, and your arms extended.
• Swing the kettlebell backward between your legs by pushing your hips back and bending your knees slightly.
• Quickly reverse the motion by forcefully extending your hips and knees, propelling the kettlebell forward and up to shoulder height.
• Let the kettlebell swing back down and repeat the motion for the desired number of repetitions.

Tips for Effective Kettlebell Swings

• Maintain proper form throughout the exercise, keeping your back flat and your core engaged.
• Control the movement and avoid using your arms to lift the kettlebell. The power should come from your hips and legs.
• Start with an appropriate kettlebell weight for your fitness level and gradually increase it as you become more proficient.

Incorporating Kettlebell Swings into Your Routine

Kettlebell swings can be incorporated into your fitness routine in various ways. You can perform them as part of a total-body workout, integrate them into your High-Intensity Interval Training (HIIT) routine, or use them for strength and power training.

Kettlebell swings are a versatile exercise that effectively builds total-body power, enhances cardiovascular fitness, and promotes significant fat loss.

Whether your goal is to reduce belly fat, increase strength, or elevate your metabolic rate, kettlebell swings offer a dynamic solution. By maintaining consistency and progressively challenging yourself, you can harness the full potential of kettlebell swings and work towards achieving your fitness and fat loss goals.

Bicycle Crunches: Targeting Stubborn Belly Fat

Bicycle crunches are a highly effective abdominal exercise designed to target and tone the muscles of your core, making them an invaluable addition to your fitness routine, particularly if you’re looking to trim down stubborn belly fat.

These dynamic and engaging crunches can help you sculpt a firmer midsection while contributing to overall fat loss.

The Science Behind Bicycle Crunches and Fat Burning

Bicycle crunches are a targeted core exercise that can assist in burning fat and sculpting your abdominal muscles:

• Core Engagement: Bicycle crunches engage multiple muscle groups within the core, including the rectus abdominis (the “six-pack” muscles) and the obliques. This muscle activation helps to strengthen and define the abdominal area.
• Caloric Expenditure: While not as intense as some other high-impact exercises, bicycle crunches still require energy and contribute to calorie burn. By consistently incorporating them into your workout routine, you create a calorie deficit necessary for fat loss.
• Muscle Preservation: Engaging your core muscles during bicycle crunches can help preserve existing lean muscle mass, which is crucial for maintaining a higher resting metabolic rate. As you work to reduce fat, maintaining muscle ensures that your body continues to burn calories efficiently.
• Aerobic Element: The continuous and alternating motion of bicycle crunches introduces an aerobic component. While it’s not as intense as cardiovascular exercises, it still elevates your heart rate and contributes to overall fat burning, including stubborn belly fat.

How to Perform Bicycle Crunches

• Lie on your back on an exercise mat with your hands behind your head, elbows pointed outward.
• Lift your legs off the ground and bend your knees, creating a 90-degree angle with your thighs and calves.
• Bring your right elbow toward your left knee while simultaneously straightening your right leg, keeping it off the ground.
• Return to the starting position and switch sides, bringing your left elbow toward your right knee while extending your left leg.
• Continue this pedaling motion, as if riding a bicycle, while simultaneously performing a twisting crunch.

Tips for Effective Bicycle Crunches

• Focus on proper form, ensuring that you’re twisting and crunching from your core rather than pulling on your neck or head with your hands.
• Perform the exercise in a controlled and deliberate manner, emphasizing the quality of the movement over speed.
• Aim for a full range of motion, bringing your elbow as close to your knee as comfortably possible without straining your neck or back.

Incorporating Bicycle Crunches into Your Routine

Bicycle crunches can be incorporated into your fitness routine in various ways. They work well as part of a core-focused workout or can be included in a comprehensive full-body routine. You can also use them as an active rest between more intense exercises.

Bicycle crunches are a versatile and effective exercise for targeting and toning the core muscles while contributing to overall fat loss, including stubborn belly fat. Whether your goal is to sculpt a more defined midsection, strengthen your core, or reduce excess fat, including bicycle crunches in your workout routine is a beneficial step. By maintaining consistency and proper form, you can harness the power of bicycle crunches and work toward achieving your fitness and fat loss goals.

Battle Ropes: Fun and Effective Cardio

Battle ropes are a versatile and engaging piece of exercise equipment that not only provide an excellent cardiovascular workout but also add an element of fun to your fitness routine. These thick, heavy ropes are making waves in the fitness world for their effectiveness in torching calories, improving cardiovascular health, and enhancing overall strength and endurance.

The Science Behind Battle Ropes and Fat Burning

• Battle ropes provide a unique workout that combines both strength and cardiovascular elements, contributing to their effectiveness in fat burning:
• Caloric Expenditure: Battle rope workouts are physically demanding, requiring a high level of effort. This effort results in a significant caloric expenditure, creating a calorie deficit necessary for fat loss.
• Metabolic Boost: Battle ropes engage multiple muscle groups, particularly the upper body and core. The comprehensive muscle activation boosts your metabolism and helps you efficiently burn calories, both during and after the workout.
• Cardiovascular Workout: The rhythmic, full-body movements required during battle rope exercises quickly elevate your heart rate. This cardio component contributes to improved cardiovascular fitness and enhances fat-burning potential.
• Interval Training: Battle ropes are often used in High-Intensity Interval Training (HIIT) routines, which are known for their effectiveness in fat loss. The intermittent, high-intensity bursts of effort followed by rest intervals are a proven strategy for shedding excess weight.

How to Perform Battle Rope Exercises

Battle rope exercises come in various forms and can be tailored to your fitness level and goals. Here’s a basic battle rope exercise to get you started:

• Begin by anchoring one end of the battle rope securely to a stable point, such as a pole or a heavy anchor point.
• Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent.
• Hold one end of the rope in each hand, gripping it firmly with your palms facing each other.
• Start moving the ropes in an alternating wave-like motion. Lift one arm and then the other in a continuous pattern, creating a rippling effect along the length of the rope.
• Maintain a consistent and controlled rhythm, keeping your core engaged and your back straight.

Tips for Effective Battle Rope Workouts

• Focus on proper form to minimize the risk of injury. Keep your core engaged and use your hips and legs to generate power in your rope movements.
• Vary the intensity and duration of your battle rope workouts to keep them challenging and prevent plateaus.
• Incorporate battle rope exercises into your overall fitness routine, using them as part of a full-body workout or a dedicated cardiovascular session.

Incorporating Battle Ropes into Your Routine

Battle ropes can be used in a variety of ways. You can include them in a dedicated rope-focused workout or incorporate them into your HIIT sessions. They’re also great for circuit training, combining them with other exercises to create a diverse and effective workout.

Battle ropes offer a fun and dynamic way to improve cardiovascular health, burn calories, and enhance overall fitness. Whether you’re looking to shed belly fat, increase your strength, or elevate your endurance, battle ropes provide a unique and engaging solution. By incorporating battle ropes into your fitness routine and maintaining consistency, you can harness their full potential and work towards achieving your fat loss and fitness goals.

Creating Your HIIT Belly Fat Workout Routine

High-Intensity Interval Training (HIIT) is a highly effective approach to burning belly fat and achieving a leaner, fitter physique. When designed correctly, a HIIT workout routine can help you torch calories, improve cardiovascular fitness, and target stubborn abdominal fat. Here’s how to create a HIIT workout routine focused on shedding those extra pounds around your midsection:

Set Clear Goals

Before you start designing your HIIT workout, establish specific goals. Determine how much weight you want to lose or how many inches you want to trim from your waistline. Having clear objectives will help you tailor your routine to your needs.

Source: Courtesy of CrossFit Inc.

Choose Effective Exercises

Select HIIT exercises that are known for their fat-burning and core-engaging potential. Include a mix of full-body movements and targeted exercises that engage your abdominal muscles. Some effective choices include burpees, high knees, mountain climbers, jump squats, plank jacks, and bicycle crunches.

Create a Balanced Routine

Structure your HIIT workout to include a variety of exercises that engage different muscle groups. A balanced routine will help you achieve overall fat loss while also targeting your belly fat. For instance, you can start with a full-body exercise like burpees, transition to high knees or jump squats for cardiovascular benefits, and finish with core-specific exercises like plank jacks and bicycle crunches.

Set Intervals

HIIT is all about intervals, which involve alternating periods of high-intensity work with rest or lower-intensity periods. For example, you can perform an exercise at maximum effort for 20-30 seconds, followed by a 10-15 second rest or active recovery period. Repeat this cycle for a set number of rounds.

Customize Work-to-Rest Ratios

The work-to-rest ratios in your HIIT routine can vary depending on your fitness level and goals. A common ratio is 2:1 (e.g., 20 seconds of work, 10 seconds of rest), but you can adjust it to make the workout more challenging or manageable. As you progress, increase the work interval duration and decrease the rest interval for a more intense workout.

Incorporate Proper Warm-Up and Cool-Down

Never skip the warm-up and cool-down phases of your HIIT workout. A good warm-up prepares your body for intense exercise, while a cool-down helps your heart rate gradually return to normal and reduces the risk of post-workout dizziness or muscle soreness.

Plan Your Routine

Lay out your workout routine in advance. Decide which exercises you’ll perform, the order in which you’ll do them, and the number of rounds or sets you’ll complete. Having a clear plan will keep your workout focused and efficient.

Monitor Progress

Keep a record of your workouts to track your progress. Record the exercises, duration, and any changes in performance. Tracking your progress helps you stay motivated and allows you to adjust your routine as needed.

Stay Consistent

Consistency is key to seeing results. Aim to incorporate your HIIT belly fat workout routine into your weekly schedule. Aiming for 3-4 HIIT sessions per week is a good starting point, and you can adjust based on your fitness level and time availability.

Remember that while HIIT is highly effective for burning belly fat, it should be part of a comprehensive approach to weight loss and fitness. Pair your workouts with a balanced diet and lifestyle choices to optimize your results.

HIIT Safety Tips and Common Mistakes to Avoid

High-Intensity Interval Training (HIIT) is a highly effective way to improve fitness and burn fat, but it’s essential to approach it with care and safety in mind. HIIT can be intense, and without proper precautions, you risk injury or overexertion. Here are some HIIT safety tips and common mistakes to avoid:

Safety Tips

Consult with a Healthcare Professional: Before starting a HIIT program, consult with a healthcare professional, especially if you have any underlying health conditions or are new to intense exercise. They can provide guidance on whether HIIT is suitable for you and offer any necessary recommendations.

Warm-Up Adequately: Always begin your HIIT sessions with a proper warm-up. Warm-up exercises prepare your body for the intense work ahead, reduce the risk of injury, and enhance performance.

Maintain Proper Form: Correct form is crucial for injury prevention. Ensure that you execute exercises with proper posture and alignment to minimize the risk of straining or injuring muscles and joints.

Stay Hydrated: Dehydration can hinder your HIIT performance and pose health risks. Drink plenty of water before, during, and after your workout. Replenish electrolytes if you’re sweating heavily.

Listen to Your Body: Pay attention to your body’s signals. If you feel pain, dizziness, or extreme fatigue, it’s crucial to stop and rest. Pushing yourself too hard can lead to injury.

Include a Cool-Down: After each HIIT session, include a cool-down period to gradually lower your heart rate and prevent dizziness. This can also help reduce muscle soreness.

Breathe Properly: Maintain a consistent and rhythmic breathing pattern throughout your workout. Proper oxygen intake is essential for energy and endurance.

Common Mistakes to Avoid

Starting Too Intense: One of the most common mistakes is starting HIIT at an intensity level that’s too high, especially for beginners. Begin at a moderate level and progressively increase the intensity as your fitness improves.

Overtraining: More isn’t always better. Overtraining can lead to exhaustion, injuries, and burnout. Ensure you give your body sufficient time to recover between HIIT sessions.

Neglecting Recovery: Recovery is a vital part of HIIT. It’s during the recovery period that your body adapts and improves. Skipping recovery or active rest periods can hinder your progress.

Ignoring Proper Nutrition: Nutrition plays a crucial role in your HIIT performance and results. Eating a balanced diet with adequate nutrients is essential. Fuel your body with complex carbohydrates, lean protein, and healthy fats.

Lack of Variety: Repeating the same HIIT routine can lead to plateaus and overuse injuries. Incorporate a variety of exercises to challenge different muscle groups and keep your workouts engaging.

Poor Rest and Sleep: A lack of sufficient sleep and rest can impact your performance, hinder recovery, and increase the risk of injury. Aim for 7-9 hours of quality sleep per night.

Comparing Yourself to Others: Everyone’s fitness level is different, and it’s essential to focus on your own progress. Comparing yourself to others can lead to frustration and demotivation.

HIIT can be a highly effective fitness method when done correctly and safely. By following these safety tips and avoiding common mistakes, you can maximize the benefits of HIIT while minimizing the risks of injury and burnout. Always prioritize your well-being and listen to your body during your HIIT workouts.

The Importance of Diet in Your Belly Fat Loss Journey

When it comes to losing belly fat, exercise plays a significant role, but it’s essential to understand that diet is equally, if not more, important.

You’ve likely heard the phrase, “abs are made in the kitchen,” and there’s a great deal of truth to it. Your diet profoundly influences your ability to shed belly fat and reveal a lean, sculpted midsection.

Here’s why diet is crucial in your belly fat loss journey and some dietary guidelines to help you succeed:

Calorie Balance

To lose weight, including belly fat, you need to create a calorie deficit. This means you must burn more calories than you consume. Regardless of how much you exercise, if you’re not managing your calorie intake, it’s challenging to shed fat effectively. A balanced diet that aligns with your daily calorie needs is the foundation of any successful fat loss plan.

Targeted Fat Loss

Unfortunately, you cannot spot-reduce fat from your belly by doing endless crunches or ab exercises. Your body loses fat proportionally, which is why your diet is crucial. By maintaining a calorie deficit, your body will naturally burn fat from all areas, including your midsection.

Nutrient-Rich Foods

Eating nutrient-dense foods provides your body with essential vitamins, minerals, and antioxidants. These nutrients support your metabolism, overall health, and energy levels. A well-rounded diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats helps you feel satisfied and supports your fitness goals.

Carbohydrates and Fiber

Complex carbohydrates and dietary fiber are crucial for weight loss. They provide sustained energy, stabilize blood sugar levels, and help control appetite. Whole grains, vegetables, and fruits are excellent sources of these nutrients.

Protein

Protein is essential for preserving lean muscle mass while losing fat. It’s also highly satiating, helping you feel full and reducing the likelihood of overeating. Include lean protein sources like chicken, turkey, fish, lean beef, tofu, legumes, and dairy in your diet.

Hydration

Staying well-hydrated is often overlooked but is critical for successful fat loss. Water supports digestion, helps control appetite, and keeps your body functioning optimally. Aim to drink enough water throughout the day.

Avoid Processed Foods

Processed foods, high in refined sugars, trans fats, and excess sodium, can contribute to weight gain, especially around the abdomen. Minimize your intake of sugary beverages, fast food, and processed snacks.

Mindful Eating

Pay attention to portion sizes and practice mindful eating. Eating slowly and savoring your meals can help you recognize when you’re full, preventing overeating.

Consistency

Consistency is key in any dietary approach. Sustainable, long-term changes in your eating habits are more likely to lead to lasting fat loss results.

Seek Professional Guidance

If you’re unsure about creating a balanced diet for your fat loss journey, consider seeking guidance from a registered dietitian or nutritionist. They can tailor a diet plan that meets your specific needs and goals.

In summary, diet plays a fundamental role in your belly fat loss journey. It’s about more than just the number of calories; it’s the quality of those calories and the nutrients they provide. Combine a balanced diet with regular exercise to optimize your fat loss efforts, and remember that patience and consistency are your greatest allies in achieving long-lasting results.

Combining HIIT with Other Workouts for Maximum Results

High-Intensity Interval Training (HIIT) is renowned for its effectiveness in burning fat, improving cardiovascular fitness, and boosting metabolism.

However, HIIT doesn’t have to be a standalone workout. You can maximize your results by integrating HIIT with other fitness routines to create a well-rounded and diverse training program.

Here’s how you can combine HIIT with other workouts for optimal results:

Strength Training

HIIT and strength training complement each other exceptionally well. Strength training builds lean muscle mass, which can increase your basal metabolic rate and help you burn more calories at rest. By incorporating HIIT intervals into your strength training sessions, you can elevate your heart rate, increase calorie burn, and enhance the cardiovascular aspect of your workout.

For example, you can perform a set of strength exercises, like squats, lunges, or deadlifts, and then follow it with a brief HIIT circuit, such as jump squats, burpees, or high knees.

Yoga

Yoga offers numerous benefits, including improved flexibility, balance, and reduced stress. Combining yoga with HIIT can be an excellent way to enhance your overall fitness. You can start your workout with a yoga session to stretch and warm up your muscles, followed by a HIIT routine. After the intense intervals, finish with a cool-down yoga session to help with recovery and relaxation.

Source: Dane Wetton on Unsplash

Running or Cardio Workouts

If you’re a runner or enjoy other cardio activities like cycling, swimming, or dancing, you can incorporate HIIT into your routine to intensify your workouts. For example, during a run, include sprint intervals at maximum effort followed by a recovery jog. This combination can help you boost your endurance and speed while shedding extra calories.

Circuit Training

Circuit training is a combination of strength and cardio exercises performed in a sequence with minimal rest in between. You can incorporate HIIT intervals within your circuit to elevate the intensity of your workout. For instance, a circuit may include bodyweight exercises, dumbbell exercises, and HIIT moves like mountain climbers or plank jacks.

Pilates

Pilates focuses on strengthening the core and improving posture. By adding HIIT to your Pilates routine, you can elevate your heart rate and introduce an additional element of fat burning. Consider incorporating HIIT intervals between sets of Pilates exercises to challenge your body in different ways.

Sport-Specific Training

If you’re engaged in a particular sport or athletic activity, integrating HIIT into your training can help enhance your performance. For instance, swimmers can include high-intensity sprints with rest intervals, basketball players can add agility drills, and martial artists can use HIIT to improve their conditioning.

CrossFit

CrossFit is already a combination of high-intensity workouts and functional movements. However, you can further intensify your CrossFit sessions by adding dedicated HIIT components or finishing your workout with a HIIT circuit.

Group Classes

Many group fitness classes, like spinning, aerobics, or circuit training, offer HIIT-style workouts. Participating in these classes can help you diversify your fitness routine and keep things interesting while reaping the benefits of HIIT.

Remember

Pay attention to your body and ensure you allow for adequate recovery between intense workouts.

Consult with a fitness professional to ensure that your combined workouts align with your goals and are safe for your fitness level.

Stay consistent and vary your routines to prevent plateaus and maintain motivation.

By combining HIIT with other workouts, you can enjoy a more balanced, diverse, and effective fitness program. This approach can help you achieve your goals while keeping your workouts engaging and enjoyable.

Tracking Your Progress and Staying Motivated

In your journey to lose belly fat and achieve your fitness goals, tracking your progress and staying motivated are vital aspects of success. Understanding your progress keeps you on the right path and motivates you to continue your efforts. Here are some effective strategies to help you track your progress and maintain your motivation:

Keep a Fitness Journal

Maintaining a fitness journal can be a powerful tool for tracking your progress. Write down details of your workouts, including the exercises, sets, reps, and weights lifted. You can also record your dietary choices, including portion sizes and meal timings. Tracking this data will help you identify trends, patterns, and areas where you can make improvements.

Set SMART Goals

Utilize the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework. This helps you define clear and attainable objectives, making it easier to track your progress. For example, set a goal to lose a specific amount of belly fat within a certain timeframe or to complete a certain number of HIIT sessions per week.

Use Technology

Leverage fitness apps and devices to monitor your progress. These tools can help you track workouts, measure heart rate, calculate calorie expenditure, and even analyze sleep patterns. Many fitness apps also allow you to set goals, log your meals, and visualize your progress over time.

Take Progress Photos

Capture progress photos at regular intervals, such as once a week or once a month. These photos can provide a visual representation of your transformation and serve as a powerful motivator. Sometimes, the scale may not reflect the changes in your body, but photos can tell a different story.

Keep a Food Diary

In addition to your fitness journal, maintain a food diary to monitor your dietary choices. Document what you eat, when you eat, and portion sizes. This can help you identify areas where you may be consuming excess calories or where you can make healthier choices.

Measure Body Metrics

Regularly measure key body metrics like waist circumference, body fat percentage, and weight. These measurements can reveal changes in your body composition and serve as an objective way to track your progress.

Celebrate Small Wins

Acknowledge and celebrate small victories along the way. Every milestone, no matter how minor it may seem, is a step closer to your ultimate goal. Recognizing your progress, whether it’s an improvement in endurance, strength, or a reduction in belly fat, can provide motivation to keep going.

Share Your Goals

Tell a friend, family member, or workout buddy about your goals. Sharing your intentions with others can create a sense of accountability and support. You’ll be more likely to stay motivated when you have someone who can encourage and check in on your progress.

Join a Fitness Community

Joining a fitness community or online forum can provide you with a sense of camaraderie and support. Engaging with others who have similar goals can help you stay motivated and share experiences, advice, and success stories.

Adjust and Reevaluate

If you hit a plateau or encounter obstacles, don’t get discouraged. Instead, use these challenges as opportunities to adjust your strategy. Reevaluate your goals, training program, and nutrition plan to identify areas for improvement and change.

Focus on Health, Not Just Appearance

While aesthetic goals are common, also emphasize the health benefits of your fitness journey. Improved cardiovascular health, increased energy levels, and reduced stress are all important factors to consider.

Remember that progress in any fitness journey may not always be linear, and there will be ups and downs. The key is to stay committed, patient, and flexible in your approach. By tracking your progress and staying motivated, you can reach your belly fat loss and fitness goals while enjoying a more fulfilling and healthier lifestyle.

Conclusion: HIIT for Lasting Belly Fat Reduction

High-Intensity Interval Training (HIIT) is a potent and versatile tool for achieving lasting belly fat reduction and overall fitness. It offers a combination of cardiovascular benefits, calorie burning, muscle engagement, and time efficiency that makes it a popular choice for those looking to shed excess weight, especially around the midsection.

In this article, we’ve explored the effectiveness of HIIT, delved into the science behind its fat-burning capabilities, and provided an array of exercises to target belly fat. We’ve discussed the importance of a balanced diet, safe practices, and tracking your progress. Now, let’s summarize the key takeaways of incorporating HIIT into your fitness routine for lasting belly fat reduction:

1. Effective Fat Loss: HIIT is a highly efficient approach to losing belly fat due to its ability to create a calorie deficit, elevate metabolism, and induce the Excess Post-Exercise Oxygen Consumption (EPOC) effect.

2. Diverse Exercises: HIIT offers a wide range of exercises, such as burpees, high knees, mountain climbers, jump squats, plank jacks, and more, to keep your workouts engaging and effective.

Source: Photo courtesy of CrossFit Inc.

3. Comprehensive Benefits: HIIT not only burns fat but also enhances cardiovascular fitness, engages muscles, and contributes to overall well-being.

4. Dietary Considerations: A balanced diet is crucial for supporting your fat loss efforts and achieving a leaner midsection. Pay attention to your calorie intake, food choices, and nutrient-rich options.

5. Safety First: Practice safe exercise techniques, maintain proper form, and listen to your body. Consult with a healthcare professional if you have any underlying health concerns.

6. Track Your Progress: Monitoring your progress through journals, photos, measurements, and technology can help you stay on track and motivated.

7. Combine Workouts: Pairing HIIT with other fitness routines, such as strength training, yoga, or cardio workouts, can provide a well-rounded and diverse approach to fitness.

8. Consistency and Patience: Achieving lasting belly fat reduction takes time, dedication, and patience. Stay consistent in your efforts, be mindful of your progress, and celebrate the small wins along the way.

HIIT is a versatile and effective method for achieving your fitness goals, whether that involves reducing belly fat, increasing strength, or improving cardiovascular health.

By incorporating the principles and strategies discussed in this article into your fitness routine, you can harness the power of HIIT to attain lasting belly fat reduction and enjoy a healthier and more vibrant life. Remember that fitness is a journey, and the destination is a healthier, more confident, and happier you.

Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

Related: Learn How To Lose Fat Faster

Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

Read More: The Perfect Workout to Lose Weight

Before we begin, 1 mile is the same as 1.6 kilometres. And that might seem easy, right? I mean, 1 mile is practically nothing. But there is a small twist to this.

It isn’t about only running 1 mile every day for 30 days, but rather running that 1 mile as fast as possible every day for 30 days. Okay, now you see the challenge ahead, right? And who decided to do this so you don’t have to? Laurie Shaw.

Laurie Shaw is a content creator who set out on a journey to try new things for 30 days every month. He posts videos on his YouTube channel about his achievements which has almost 100k subscribers now.

Source: Greg Rosenke on Unsplash

It all began when Shaw did one of his challenges, and a brutal one, that involved running: the hero CrossFit Murph.

In case you don’t know, the Murph workout is:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run

And all that while wearing a weighted vest. Not easy right? So yes, Laurie Shaw apparently ran a 5’30’’ mile during his Murph challenge, but people didn’t believe it. So he decided to run 1 mile every day for 30 days and catalogue his progression during the course of that journey.

Read More: 6 Exercises to Help You Run Faster

What Happens To Your Body When You Run 1 Mile Every Day For 30 Days?

So, Laurie Shaw decided to run as fast as possible 1 mile every day for 30 days to see how his body would change and react to it. He says, at the beginning of a video he shared, that he is fit, but not “running fit,” as he hasn’t done any type of running in the past three months – although he did finish a marathon just before that.

So he is not a professional runner, but he is not a beginner either. And his goal is to break that coveted 5 minutes and 30 seconds when finishing running 1 mile.

The first week was “brutal,” as Shaw was floored every time after finishing that 1 mile stretch. Sometimes his time would even go backwards after a few days.

Source: RUN 4 FFWPU / Pexels

Slowly, but surely, he began feeling comfortable with the burning sensation in his lungs and legs. And if you want to break your record, you need to push more and more. “It never got easier.” And he started enjoying it (at least sometimes).

By day 19 he ran a mile in 5 minutes and 48 seconds. A bit more than halfway and his goal became “achievable,” as he puts it. He got a few setbacks the days following, but by day 24 he got even closer to his goal with a 5’38’’ mile.

After 30 days, he didn’t manage to crack the 5’30’’ mark. His closest was 5’37’’.

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After researching more, Shaw believes he reached a plateau when it comes to running fast. In the beginning, he cut off 20 seconds, sometimes 30 from one day to the next. But after a while, he was fighting for just a couple of seconds and couldn’t manage.

In his words, to break the 5’30’’ mile, he would have to improve his foot technique and breathing technique.

The biggest change he felt, besides getting fitter, was feeling a love for running. “I used to, seriously, not enjoy it.” The pain, at the end of the tunnel, became something he could live with and even enjoy it at some moments “because I know it is doing something to my body a world of good.”

In the end, he knocked off 1 minute and 35 seconds from his 1-mile run over a 30-day period. “I’m certainly fitter and faster than when I started and I’ve developed a newfound love with running.”

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8 CrossFit Workouts for Runners, 8 Running Workouts for CrossFit Athletes

Source: Courtesy of CrossFit Inc.

Running every day can bring a variety of physical and mental benefits, including:

1. Improved cardiovascular health: Running is a great way to increase your heart rate and improve your cardiovascular fitness. Regular running can strengthen your heart, lower blood pressure, and reduce the risk of heart disease.
2. Weight loss and maintenance: Running is an effective way to burn calories and lose weight. Consistent running can also help you maintain a healthy weight.
3. Increased muscle strength and tone: Running can help build and tone your leg muscles, as well as your core and upper body muscles.
4. Improved bone density: Running is a weight-bearing exercise that can help increase bone density, reducing the risk of osteoporosis.
5. Reduced stress and improved mood: Running releases endorphins, which can boost your mood and reduce stress levels. Regular running can also help you sleep better and feel more energized during the day.
6. Increased mental clarity and focus: Running can improve cognitive function, including memory, attention, and decision-making skills.
7. Improved immune system function: Regular exercise, including running, can boost your immune system and help prevent illness.

It’s important to note that running every day can also increase the risk of injury, especially if you don’t give your body enough time to recover. It’s a good idea to alternate running with other types of exercise, and to take rest days to allow your body to recover.

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What’s the Best Time to Run?

Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

Related: Learn How To Lose Fat Faster

Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

Read More: The Perfect Workout to Lose Weight

Jumping rope, an often underestimated exercise, stands as a powerhouse for conditioning, intricately targeting a myriad of lower body muscles. These include the calves, quads, hamstrings, glutes, abs, and even the forearms (pun intended). Embracing the rhythmic motion of skipping rope has the potential to usher in a multitude of advantages for both your body and mind.

Now, let’s delve deeper into the myriad benefits that may unfold with consistent rope-jumping, expanding on the transformative effects on your overall well-being:

Calorie Incineration and Weight Management: Jumping rope emerges as a calorie-burning virtuoso, torching up to 10 calories per minute. It stands as a highly efficient cardio exercise, aiding not only in weight loss but also in maintaining a healthy weight over the long term.

Research Explains How to Build Muscle Whilst Losing Fat

Enhanced Coordination and Cognitive Function: The intricate dance between your hands and feet during rope-jumping not only enhances overall coordination and balance but also contributes to improved cognitive function. The mental focus required for this activity adds an extra layer of brain-boosting benefits.

Endurance Amplification for Holistic Fitness: This high-intensity exercise elevates cardiovascular endurance, granting you the stamina to engage in other activities for prolonged durations. The ripple effect of improved endurance extends to various facets of your physical fitness, creating a holistic approach to well-being.

Portability and Convenience as a Lifestyle Companion: A jump rope, a modest piece of equipment, transcends its physical form to become your on-the-go companion. Its portability allows you to engage in a quick session anytime, anywhere, making exercise seamlessly convenient. This not only promotes physical health but also encourages the development of consistent workout habits.

Low-Impact Bliss and Joint Health: In the realm of exercise, jumping rope stands out for its low-impact nature. It becomes a sanctuary for individuals grappling with joint pain or injuries, providing a gateway to fitness without undue stress on vulnerable joints.

4 Best Joint-Strength Exercises for Long-Term Gains

Despite these compelling advantages, the prevalence of jump rope exercises remains surprisingly low. It’s perplexing why more people aren’t incorporating this versatile and effective workout into their routines, considering its potential to streamline body composition and fortify muscles simultaneously.

If you find yourself swaying towards the idea of embracing daily jump rope sessions, you might be intrigued to discover the transformative impact of committing to 45 minutes of jump rope every day for a continuous span of 30 days. For deeper insights into this journey, we can turn to individuals who have undertaken this challenge, such as the dynamic duo known as the Goal Guys.

Brendan and Cam Jones, the two brothers behind the Goal Guys YouTube channel boasting over 400,000 subscribers, are no strangers to taking on diverse fitness and productivity goals. Cam Jones, in particular, decided to plunge into the realm of 30 minutes of daily jump rope for an entire month, and the results are worth exploring in even greater detail.

30 Minutes of Jump Rope Every Day for 30 Days: What Happens to Your Body?

Cam’s approach was far from monotonous; he experimented with different types of ropes, including the renowned speed rope favoured by CrossFit enthusiasts for executing double-unders with ease. Weighted ropes, adding an extra challenge to arm muscles, were also part of his repertoire. In a surprising twist, Cam even challenged his brother to a strength competition involving weighted ropes.

The initial week presented its challenges, with Cam grappling with the nuances of technique, learning to keep his head up, maintain a consistent jumping spot, and avoid flaring out his elbows. However, as the second week unfolded, a noticeable shift occurred—Cam transitioned from struggling to embracing the various styles of jumping, incorporating both speed and weighted ropes.

Source: Courtesy of CrossFit Inc.

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As the experiment progressed into the third week, Cam adopted a diversified routine, allocating 15 minutes to speed rope, another 15 to the weighted counterpart, and concluding the session with the familiar speed rope. The culmination of this 30-day journey brought about tangible results that extend beyond the physical realm, delving into mental fortitude and discipline.

Before embarking on the challenge, Cam’s weight stood at 151.9 lbs (68.9 kg) with a body fat percentage of 16.3%. Post-30 days of dedicated jump roping, his weight reduced to 149 lbs (67.5 kg) with a marginal drop in body fat to 16%. Moreover, in the sibling strength challenge involving weighted jump ropes, Cam emerged victorious, surpassing his brother’s performance and showcasing the potential for substantial gains in strength.

For a more immersive experience and visual representation of this remarkable transformation, you can explore the in-depth video detailing Cam’s journey. Witness the physical changes before and after the 30-day jump rope odyssey, and delve into the nuanced aspects of his process, from initial struggles to the triumphant moments of achievement.

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Embarking on a daily 30-minute jump rope routine for an entire month holds the potential to yield a plethora of transformative effects on your body. Let’s unravel the anticipated changes that may unfold during this dedicated 30-day journey:

1. Weight Management: Engaging in a consistent jump rope regimen can contribute significantly to weight management. The calorie-burning intensity of this exercise, which can reach up to 10 calories per minute, may lead to gradual weight loss over the course of the month.
2. Muscle Toning and Definition: Jumping rope is a full-body workout that targets various muscle groups, including the calves, quads, hamstrings, glutes, abs, and forearms. The cumulative effect of these targeted movements can result in enhanced muscle tone and definition.
3. Cardiovascular Fitness: The high-intensity nature of jump rope exercises serves as an effective cardiovascular workout. This can lead to improvements in heart health, increased endurance, and a more efficient cardiovascular system.
4. Coordination and Balance: The rhythmic coordination required for successful rope jumping enhances overall coordination and balance. Over the 30-day period, you may notice improved motor skills and a heightened sense of balance.
5. Caloric Expenditure and Fat Loss: With the potential to burn a substantial number of calories, a daily 30-minute jump rope session may contribute to fat loss. As you adhere to the routine, you could observe changes in body composition, particularly a reduction in body fat percentage.
6. Joint Health and Low-Impact Benefits: Unlike high-impact exercises, jumping rope is relatively low-impact. This makes it gentler on the joints, rendering it suitable for individuals with joint pain or those seeking an exercise option with minimal impact stress.
7. Mental Well-being: Regular physical activity, including jump rope exercises, has been linked to improved mental well-being. The release of endorphins, often referred to as “feel-good” hormones, may positively impact mood and reduce stress levels.
8. Consistency and Discipline: Beyond physical changes, the commitment to a daily jump rope routine fosters discipline and consistency. Establishing and maintaining a daily exercise habit can have lasting benefits for your overall well-being.

It’s important to note that individual responses to exercise can vary, and factors such as diet, overall lifestyle, and pre-existing health conditions play a role in outcomes. Additionally, incorporating variety into your jump rope routine, such as experimenting with different styles or intensities, can further enhance the overall impact.

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Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

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Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

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Rowing every day for 30 days can be a transformative challenge with numerous potential benefits. Firstly, it establishes a consistent fitness routine, fostering discipline and habit formation. The daily commitment helps build momentum, making it more likely to stick with the exercise habit in the long run. Rowing is a full-body workout, engaging multiple muscle groups and promoting overall strength and endurance. Over the course of 30 days, this consistent exercise can lead to noticeable improvements in cardiovascular fitness, muscle tone, and weight management.

Rowing stands out as a low-impact exercise, making it a gentle yet effective option for individuals seeking cardiovascular and strength benefits without subjecting their joints to undue stress. Unlike high-impact exercises like running, where the joints bear the brunt of repetitive pounding, rowing minimizes impact by involving a smooth, gliding motion. The seated position and the fluidity of the rowing stroke contribute to reduced strain on the knees, hips, and ankles.

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The low-impact nature of rowing is particularly beneficial for those with joint issues, arthritis, or individuals recovering from injuries. It allows for a comprehensive workout without exacerbating existing conditions. The rowing machine’s design, with its sliding seat and adjustable resistance, enables users to control the intensity of their workout, accommodating various fitness levels and minimizing the risk of overexertion or injury.

This characteristic makes rowing an inclusive exercise option for people of different ages and fitness backgrounds. Whether you’re a seasoned athlete looking for a joint-friendly cross-training activity or someone beginning their fitness journey, the low-impact nature of rowing makes it an accessible and sustainable choice for promoting overall health and well-being.

Source: Courtesy of CrossFit Inc.

Rowing is a fantastic full-body workout that engages multiple muscle groups. The primary muscles worked during rowing include:

1. Legs: The quadriceps, hamstrings, and calves are heavily involved in the leg drive, pushing against the foot pedals.
2. Back: The latissimus dorsi (lats) muscles in the upper back are key players in the pulling motion.
3. Shoulders: The deltoids assist in the arm movement during the rowing stroke.
4. Arms: The biceps and triceps are engaged as you pull the handle towards your body.
5. Core: The abdominal muscles and lower back muscles are activated to stabilize your body during the rowing motion.
6. Glutes: The gluteus maximus is involved in the hip extension during the leg drive.
7. Forearms and Grip: Holding onto the rowing handle strengthens the forearm muscles and improves grip strength.

Using a rowing machine offers a plethora of benefits that extend beyond the cardiovascular realm. It seamlessly combines both strength and endurance training, making it a highly efficient full-body workout. The rhythmic motion engages major muscle groups, including legs, back, shoulders, and core, fostering muscular development and toning. What sets rowing apart is its low-impact nature, ensuring minimal stress on the joints compared to high-impact exercises. This makes it an excellent option for individuals with joint concerns or those seeking a workout that is gentle on the body while still delivering substantial results.

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Additionally, rowing promotes cardiovascular health by elevating heart rate and enhancing lung capacity. The continuous, fluid nature of the rowing motion encourages a consistent pace, fostering endurance and stamina. Beyond the physical benefits, rowing also offers a mental boost. The repetitive, meditative nature of the rowing stroke, coupled with the sense of accomplishment as you glide along the resistance, can be a calming and stress-relieving experience. Whether you’re aiming for weight loss, overall fitness, or a dynamic cross-training option, the rowing machine stands as a versatile tool that not only transforms your body but also provides a holistic approach to well-being.

Find out what rowing every day for 30 days can do to your body.

Source: Courtesy of CrossFit Inc.

Rowing Every Day for 30 Days – What Happens to Your Body?

In the video below, Billy Brendan went from 252 lbs (114.5 kg) to 226 lbs (102.7 kg). In 30 days, he lost 26 pounds (11.8 kg), which is remarkable, to say the least.

As Brendan got increasingly better at rowing, he increased how long he would do the activity. In the first week he did it for 1000 metres. The second week, he increased the length by 500 metres. In the 3^rd and 4^th week, Brendan rowed for a total of 2000 metres, twice as much as his first week.

He also changed his resting periods during each week, but always taking a break during the halfway point. In the first week, he rested for  1.5 minute, then 2 minutes; in the third week he rested for 2 minutes and the very last one, at his peak, he rested for 1 minute only despite rowing 2 kilometres.

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If you would like to take this fitness challenge to another level, you could do like Ben Wise and row every day 5 kilometres, or 5000 metres – which is 5 times more of what Brendan did on his first week.

Ben Wise is the owner of ZOAR Fitness and a coach with a degree in health and physical education. He also does CrossFit since 2017 and made it to Quarterfinals in 2021, 2022 and 2023.

Ben Wise wondered what would happen if he rowed 5k a day for 30 consecutive days. His decision to embark on this exercise experiment was triggered by the delivery of his Concept 2 Rower. Despite considering himself a less-than-great rower, Ben pondered the discrepancy between his rowing and biking performance, contemplating whether his biking prowess stemmed from a well-developed base.

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Having a substantial training volume in running, biking, and double unders, Ben decided to shift his focus to increasing his rowing volume rather than aiming for faster times in Met-Cons. The experiment involved committing to rowing 5k daily for 30 days.

Source: Photo Courtesy of CrossFit Inc

On the first day, Ben conducted initial testing and outlined his hypotheses. He predicted marginal improvement in his 5k time trial, enhancements in skill such as timing and coordination, and no significant soreness or fatigue due to increased volume. The primary goal was to improve his ability to clear fatigue in workouts at his “all day” pace.

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In the end, these are three things he learned from the experience:

1. Ben Wise observed a statistically significant improvement in his Time Trial time. Despite his training age and considerable experience in rowing, Ben realized that 30 days had a more profound impact on his 5k Time Trial than he initially thought. As he foresaw, his rowing sessions seldom reached the usual intensity. A review of his rowing log highlighted that the majority of efforts surpassed his 5k Time Trial pace. Interestingly, perceived efforts at 15-20s/500m above his 5k Time Trial pace remained consistent. However, Ben developed a heightened confidence in sustaining those paces for extended durations without facing mechanical or metabolic breakdown.
2. Ben Wise noted improvements in skill, encompassing timing, coordination, and posture. While lacking precise measurements for these changes, he emphasized the often underestimated significance of subjective assessments and soft skills. The perception of effort during a workout, according to Ben, holds equal importance in predicting readiness for training the following day as the actual intensity of the work.
3. As anticipated, Ben Wise did not experience soreness from rowing, attributed to the activity’s low eccentric nature. Instead, he observed a discernible increase in fatigue and the demand for recovery after each Time Trial, aligning with his expectations on both Day 1 and Day 30.

He also highlighted the strain on the nervous system from the increased endurance work, questioning conventional beliefs about Central Nervous System fatigue and emphasizing the draining effect of prolonged efforts above the lactic threshold.

In conclusion, Ben Wise’s 30-day rowing experiment provided valuable insights into the interplay of volume, intensity, skill development, and the impact on both fitness and the nervous system.

You can read more about Ben Wise’s experiment in his own website here.

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Source: Courtesy of CrossFit Inc.

While there is no shortage of fitness trends and weight loss strategies, one method that has consistently stood the test of time is hill sprints. These short bursts of intense, uphill running offer a wide array of benefits, making them a go-to choice for fitness enthusiasts, athletes, and anyone looking to torch body fat while improving overall health.

In this article, we will delve into the world of hill sprints and explore the incredible benefits they offer. From rapid fat loss to enhanced cardiovascular health, from improved muscle tone and strength to increased mental toughness, hill sprints are a powerhouse exercise that can transform your body and your fitness level.

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Whether you’re a seasoned athlete or just starting your fitness journey, understanding the advantages of hill sprints and how to incorporate them into your routine can be a game-changer. Get ready to discover the science behind this high-intensity workout and unlock the secrets of how hill sprints can help you achieve your fitness and body composition goals.

Hill Sprints: A High-Intensity Exercise

Hill sprints, as the name suggests, are a form of high-intensity interval training (HIIT) that involves running uphill at maximum effort for a short duration, followed by a brief recovery period. Unlike traditional steady-state cardio exercises, such as jogging or cycling, hill sprints push your body to its limits in a relatively short time frame. Here’s why hill sprints are considered a high-intensity exercise and how they differ from other forms of cardiovascular workouts:

Source: Courtesy of CrossFit Inc.

Maximum Effort: Hill sprints require you to give it your all during each sprint. You’re not jogging leisurely; you’re pushing yourself to run as fast as possible uphill, which engages a wide range of muscle groups and elevates your heart rate significantly.

Short Duration: Hill sprints are typically performed in short bursts, lasting anywhere from 10 to 30 seconds. This brief but intense effort challenges both your aerobic and anaerobic systems, making it an efficient workout choice.

Interval Training: Hill sprints are structured as intervals, alternating between the high-intensity sprint and a recovery period, which can involve walking or light jogging downhill. This interval format allows you to sustain the intensity throughout the workout while incorporating active rest.

Incline Variation: Running uphill introduces an additional element of resistance. The steeper the hill, the greater the resistance, which means your muscles have to work harder to overcome gravity. This added resistance enhances the intensity of the workout compared to running on flat terrain.

Calorie Burn: Due to the high intensity and increased muscle engagement, hill sprints can burn a significant number of calories in a short time. This makes them an effective choice for those looking to shed body fat and improve their fitness levels.

Metabolic Boost: Hill sprints have a unique ability to elevate your metabolism for hours after your workout. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC) or the afterburn effect, can help you continue to burn calories even after you’ve finished your workout.

Time Efficiency: One of the key advantages of hill sprints is their time efficiency. You can achieve substantial benefits in a relatively short workout session, making them ideal for individuals with busy schedules.

In summary, hill sprints are a high-intensity exercise that combines speed, resistance, and intervals to create a potent cardiovascular and metabolic workout. The intensity and efficiency of hill sprints make them a valuable addition to any fitness routine, especially for those seeking to torch body fat and improve their overall health and fitness.

Benefit #1: Rapid Fat Loss

One of the most compelling reasons to incorporate hill sprints into your fitness regimen is their remarkable ability to promote rapid fat loss. Here’s how hill sprints can help you shed those unwanted pounds at an accelerated pace:

Elevated Caloric Expenditure: Hill sprints are an exceptional calorie-burning exercise. The combination of high-intensity effort, uphill running, and the recruitment of numerous muscle groups results in a substantial calorie expenditure during each sprint. This calorie burn is significantly higher than what you would achieve during a steady-state cardio workout of the same duration.

Afterburn Effect: Hill sprints trigger the afterburn effect, scientifically known as excess post-exercise oxygen consumption (EPOC). After a session of hill sprints, your body continues to burn calories at an elevated rate for hours, or even days, to recover and repair itself. This means you’re still torching fat even after you’ve finished your workout.

Metabolic Boost: Regular hill sprint training can lead to long-term metabolic adaptations. As your body becomes more efficient at utilizing oxygen and burning calories, your basal metabolic rate (BMR) may increase. A higher BMR means you burn more calories at rest, which is advantageous for sustainable fat loss.

Muscle Preservation: Unlike prolonged endurance training, hill sprints are less likely to cause muscle loss. In fact, they can help preserve and even build lean muscle mass. Maintaining muscle is essential for an efficient metabolism and can aid in fat loss by ensuring you burn more calories throughout the day.

Hormonal Benefits: High-intensity exercise like hill sprints stimulates the release of hormones such as adrenaline and growth hormone. These hormones play a role in fat mobilization and can help you tap into fat stores more effectively during and after your workout.

Targeted Fat Loss: While spot reduction is not a reality, hill sprints can help you target stubborn areas where fat tends to accumulate, such as the thighs, hips, and lower abdomen. By engaging the muscles in these areas, you can work to tone and sculpt problem areas.

Shorter Workout Duration: Hill sprints offer significant fat loss benefits in a shorter amount of time compared to traditional cardio workouts. This is especially beneficial for individuals with busy schedules who struggle to find time for lengthy exercise sessions.

It’s important to note that while hill sprints are highly effective for fat loss, they should be combined with a balanced diet and overall healthy lifestyle choices for optimal results. Additionally, individuals new to hill sprints should start gradually and consult with a healthcare professional or fitness expert if they have any underlying health concerns. With consistency and dedication, hill sprints can become a powerful tool in your quest for rapid fat loss and improved fitness.

Benefit #2: Improved Cardiovascular Health

Hill sprints are not just about shedding excess fat and toning muscles; they also offer a multitude of benefits for your cardiovascular system.

Here’s how this high-intensity exercise can help improve your heart health and overall cardiovascular fitness:

Source: Courtesy of CrossFit Games

Enhanced Aerobic Capacity: Hill sprints are a fantastic way to boost your aerobic or cardiovascular capacity. When you sprint uphill, your heart rate rapidly increases, and your lungs work harder to supply oxygen to your muscles. Over time, this improves your body’s ability to transport and utilize oxygen more efficiently, which is essential for overall cardiovascular health.

Lower Risk of Heart Disease: Engaging in regular cardiovascular exercise, such as hill sprints, can significantly reduce your risk of heart disease. It helps lower levels of bad cholesterol (LDL), raise levels of good cholesterol (HDL), and reduce triglycerides, all of which contribute to a healthier cardiovascular profile.

Blood Pressure Regulation: Hill sprints can help regulate blood pressure. As you engage in intense exercise, your blood vessels expand to accommodate the increased blood flow. Over time, this can contribute to better blood pressure control, reducing the risk of hypertension and related heart problems.

Improved Heart Function: Hill sprints provide your heart with an excellent workout. They challenge your heart to pump blood efficiently and effectively, which strengthens the heart muscle over time. A stronger heart can pump more blood with each beat, lowering your resting heart rate and reducing the risk of heart-related conditions.

Stroke Risk Reduction: Regular cardiovascular exercise, such as hill sprints, has been associated with a reduced risk of strokes. It helps maintain healthy blood vessels, prevents the buildup of arterial plaque, and promotes overall vascular health, reducing the chances of stroke.

Enhanced Circulation: Hill sprints stimulate better circulation throughout your body. This improved circulation ensures that oxygen and nutrients reach all your cells more efficiently, promoting cellular health and overall well-being.

Stress Reduction: Engaging in high-intensity exercise like hill sprints can have a positive impact on stress levels. It triggers the release of endorphins, the body’s natural stress relievers, which can lead to improved mental and emotional well-being.

Better Endurance: As you continue to incorporate hill sprints into your fitness routine, you’ll notice an increase in your overall endurance. This means you’ll be able to engage in daily activities with less fatigue, making daily life more enjoyable.

Longevity: Regular cardiovascular exercise, such as hill sprints, is associated with increased longevity. It helps reduce the risk of chronic diseases and enhances overall quality of life, allowing you to enjoy an active and vibrant lifestyle well into your later years.

Incorporating hill sprints into your fitness routine not only helps you achieve your short-term fitness goals but also provides long-lasting benefits for your heart and overall cardiovascular health. Remember to start at a pace that’s suitable for your fitness level and gradually increase intensity to reap the full rewards while minimizing the risk of injury.

Benefit #3: Enhanced Muscle Tone and Strength

Hill sprints are not just about cardiovascular fitness and fat loss; they are also a powerhouse exercise for building muscle tone and strength. Here’s how hill sprints can help you achieve a sculpted physique and increase your physical power:

Engagement of Multiple Muscle Groups: When you sprint uphill, your body engages a wide range of muscle groups, including your quadriceps, hamstrings, glutes, calves, core, and even your upper body for stability. This full-body engagement promotes balanced muscle development and tones various muscle groups simultaneously.

Leg Muscle Development: Hill sprints are particularly effective for building lower body strength and definition. The resistance provided by the incline forces your leg muscles to work harder than they would on flat ground. Over time, this leads to stronger, more defined legs.

Core Strengthening: Maintaining balance and stability while sprinting uphill requires a strong core. Hill sprints engage your abdominal muscles, obliques, and lower back, helping to build a solid core foundation.

Improved Posture: Stronger core muscles developed through hill sprints can lead to improved posture. Good posture not only enhances your overall appearance but also reduces the risk of back pain and injury.

Functional Strength: Hill sprints build functional strength that translates into real-world activities. Whether you’re lifting groceries, climbing stairs, or playing sports, the strength and power gained from hill sprints can make daily tasks easier and more efficient.

Increased Speed and Power: Hill sprints are a fantastic way to develop speed and explosive power. The high-intensity nature of these sprints challenges your fast-twitch muscle fibers, which are responsible for quick bursts of energy. Over time, this can lead to faster sprinting and improved athletic performance.

Muscle Preservation During Fat Loss: When you’re on a fat loss journey, it’s crucial to preserve lean muscle mass. Hill sprints are effective in preventing muscle loss while shedding excess fat. This means you can achieve a lean and toned physique without sacrificing muscle.

Metabolism Boost: Building and maintaining muscle through hill sprints can increase your resting metabolic rate (RMR). Muscle tissue burns more calories at rest than fat tissue, so having more muscle can contribute to sustained fat loss.

Mental Toughness: Hill sprints require mental fortitude. Pushing yourself to sprint uphill when your muscles are burning and your lungs are working hard can build mental toughness and discipline that extends beyond your workouts into other areas of your life.

To maximize the muscle-toning and strengthening benefits of hill sprints, it’s essential to incorporate them into a well-rounded fitness routine that includes strength training and flexibility exercises. This balanced approach will help you achieve a sculpted physique, improved physical performance, and overall functional strength.

Benefit #4: Time-Efficient Workouts

In today’s fast-paced world, finding time for exercise can be a challenge. This is where hill sprints shine as they offer a time-efficient workout solution without compromising on effectiveness. Here’s why hill sprints are a perfect choice for those with busy schedules:

Shorter Duration: Hill sprints are a quick and intense workout that can be completed in a fraction of the time it takes for traditional steady-state cardio. A typical hill sprint session can range from 15 to 30 minutes, including warm-up and cool-down, making it ideal for individuals with limited time.

Maximum Results in Minimum Time: Hill sprints are designed to push you to your limits in a short amount of time. The high intensity of each sprint triggers significant calorie burn, cardiovascular benefits, and muscle engagement in a matter of minutes. This means you can achieve substantial results in less time compared to longer, lower-intensity workouts.

Flexible Scheduling: Hill sprints can be incorporated into your daily routine with ease. Whether you have a busy work schedule or family commitments, you can squeeze in a quick hill sprint session during lunch breaks, early mornings, or evenings, allowing for flexibility in your workout schedule.

Effective Fat Loss: Hill sprints are particularly effective for fat loss due to their ability to elevate the heart rate and trigger the afterburn effect. This means you can burn a significant amount of calories and continue to do so even after your brief workout session has ended.

Source: CrossFit Inc

Consistent Progress: Because hill sprints are intense, you can track your progress relatively quickly. As you improve your sprint times and endurance, you’ll see tangible results in terms of increased speed and stamina. This can be highly motivating and keep you committed to your fitness goals.

Minimal Equipment: Hill sprints require minimal equipment, usually just a pair of running shoes and a hill. This eliminates the need for a gym membership or access to specialized equipment, making it accessible for almost anyone.

Stress Reduction: Hill sprints can serve as a form of stress relief. The intense physical effort can help clear your mind and reduce stress levels, providing a mental break from your busy day.

Increased Energy Levels: Despite their brevity, hill sprints can leave you feeling energized. The adrenaline rush and improved circulation can give you a much-needed boost, enhancing your productivity and mental alertness.

To make the most of your time-efficient hill sprint workouts, it’s essential to prioritize safety, warm up adequately, and gradually increase intensity and duration as your fitness level improves. This way, you can enjoy the multitude of benefits that hill sprints offer, even with a packed schedule.

Benefit #5: Mental Toughness and Endurance

Hill sprints are not only a physical challenge but also a powerful tool for developing mental toughness and endurance. Here’s how incorporating hill sprints into your fitness routine can fortify your mental resilience and boost your stamina:

Pushing Your Limits: Hill sprints require you to push yourself beyond your comfort zone. When you’re running uphill at maximum effort, your muscles burn, your heart pounds, and your lungs work hard. Overcoming these physical sensations cultivates mental toughness, teaching you to persevere in the face of discomfort.

Building Discipline: Consistently engaging in hill sprints demands discipline. It’s not always easy to motivate yourself to tackle an intense workout, especially when you’re tired or facing adverse weather conditions. The mental discipline cultivated through hill sprints can spill over into other areas of your life, helping you stay committed to your goals.

Setting and Achieving Goals: Hill sprints provide clear benchmarks for improvement. You can track your sprint times and aim to beat your previous records. This goal-setting and achievement cycle fosters a sense of accomplishment and boosts your confidence, both of which are valuable for mental resilience.

Overcoming Challenges: Hill sprints often present physical and environmental challenges, such as steep inclines, uneven terrain, or adverse weather. Learning to adapt and conquer these challenges builds mental strength and adaptability, enabling you to face adversity with confidence.

Mental Focus: To execute a successful hill sprint, you must maintain intense mental focus. Concentrating on proper form, breathing, and maintaining your pace while running uphill sharpens your mental clarity and concentration skills.

Endurance Improvement: Hill sprints contribute to improved endurance by increasing your lung capacity and teaching your body to efficiently utilize oxygen. This enhanced endurance can carry over into various aspects of your life, allowing you to tackle long workdays, endure stressful situations, or engage in other physically demanding activities with greater ease.

Stress Management: The physical exertion and endorphin release during hill sprints can serve as a natural stress-reliever. Regularly engaging in this high-intensity exercise can help you better manage stress and maintain a positive outlook.

Resilience in Daily Life: The mental toughness and endurance cultivated through hill sprints can extend beyond the workout setting. You’ll find yourself better equipped to handle challenges in your personal and professional life, with the ability to stay focused, maintain composure under pressure, and persevere in the face of adversity.

Positive Mindset: Achieving your goals in hill sprints can contribute to a more positive self-image and mindset. This newfound confidence and mental strength can have a profound impact on your overall well-being.

Incorporating hill sprints into your fitness routine provides not only physical benefits but also the mental fortitude and endurance to face life’s challenges head-on. As you continue to push your limits on the hill, you’ll discover that the benefits extend far beyond the physical realm, positively influencing every aspect of your life.

How to Incorporate Hill Sprints into Your Fitness Routine

Now that you’re aware of the incredible benefits that hill sprints offer, it’s time to learn how to incorporate them effectively into your fitness routine. Here’s a step-by-step guide to help you get started:

1. Find the Right Hill:

Look for a hill with a moderate incline that’s safe to run on. Avoid hills with extremely steep slopes, as they can increase the risk of injury.

Ensure the terrain is free from obstacles and debris to minimize the chances of tripping or falling.

If possible, choose a location with a soft surface like grass or a dirt trail, as this can be easier on your joints than running on pavement.

2. Warm Up Thoroughly:

Start with a dynamic warm-up to prepare your muscles and joints for the intense workout ahead. Perform exercises like leg swings, high knees, butt kicks, and arm circles for 5-10 minutes.

Follow the dynamic warm-up with light jogging or brisk walking to further increase your heart rate and circulation.

3. Plan Your Sprints:

Begin with a few introductory sprints. Start with 2-3 sprints lasting around 10-15 seconds each to acclimate your body to the intensity.

Gradually increase the number of sprints and their duration as your fitness level improves. Aim for 6-10 sprints per session.

Include adequate rest intervals between sprints. A 1:2 work-to-rest ratio is a good starting point. For example, if your sprint lasts 20 seconds, rest for 40 seconds before the next sprint.

4. Focus on Proper Form:

Maintain good running form during your sprints. Keep your chest up, shoulders relaxed, and arms pumping.

Drive your knees forward and upward to generate power, and maintain a quick turnover of your feet.

Land on the balls of your feet and push off with each stride. Avoid overstriding, which can increase the risk of injury.

5. Cool Down:

After completing your sprints, perform a gentle cool-down to lower your heart rate and prevent muscle soreness. Walk or jog slowly for 5-10 minutes.

Incorporate static stretching to improve flexibility and reduce muscle tension. Focus on your hamstrings, quadriceps, calves, and hip flexors.

Source: depositphotos

6. Gradual Progression:

Consistency is key with hill sprints. Aim to incorporate them into your routine 2-3 times per week, allowing your body time to recover between sessions.

Gradually increase the intensity by running faster or tackling steeper hills as your fitness improves.

Monitor your progress by tracking sprint times, distances, and the number of sprints you can complete.

7. Listen to Your Body:

Pay close attention to how your body responds to hill sprints. If you experience pain, discomfort, or excessive fatigue, it’s essential to rest and recover before your next session.

Be patient and allow your body to adapt gradually to the demands of hill sprints. Overtraining can lead to injuries and burnout.

8. Include Variety:

To prevent monotony and plateauing, consider incorporating variations such as sideways or backward hill sprints, or incorporating hill sprints into a broader interval training program.

Incorporating hill sprints into your fitness routine can be a challenging yet rewarding endeavor. Remember that consistency, proper technique, and gradual progression are key to reaping the full benefits of this high-intensity workout. As you build strength, endurance, and mental toughness through hill sprints, you’ll find yourself on a path to improved fitness and overall well-being.

Precautions and Safety Tips

While hill sprints offer numerous fitness benefits, it’s important to prioritize safety to avoid injuries and ensure a positive workout experience. Here are some precautions and safety tips to keep in mind when incorporating hill sprints into your fitness routine:

1. Consult Your Healthcare Provider:

Before starting any new exercise program, especially one as intense as hill sprints, it’s advisable to consult with your healthcare provider, particularly if you have any preexisting medical conditions or concerns.

2. Choose the Right Footwear:

Invest in a good pair of running shoes with adequate grip and support. Proper footwear can help prevent slips, falls, and foot injuries while sprinting on uneven terrain.

3. Warm Up Thoroughly:

Never skip your warm-up. A comprehensive warm-up prepares your body for the demands of hill sprints, reduces the risk of muscle strains, and enhances overall performance.

4. Pay Attention to Terrain:

Select a hill with a smooth and clear surface to minimize tripping hazards. Avoid hills with loose gravel, rocks, or other obstacles that could lead to falls or twisted ankles.

5. Start Gradually:

If you’re new to hill sprints or high-intensity exercise, begin with shorter sprints and fewer repetitions. Gradually increase the intensity and duration as your fitness level improves.

6. Maintain Proper Form:

Focus on maintaining good running form during your sprints. This includes keeping your back straight, chest up, and arms relaxed. Proper form can help prevent injuries and improve performance.

7. Stay Hydrated:

Ensure you are well-hydrated before, during, and after your hill sprints. Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury.

8. Pay Attention to Weather Conditions:

Be mindful of weather conditions, especially if you’re running on a hill that may become slippery when wet. Consider postponing your workout in adverse conditions to avoid accidents.

9. Cool Down and Stretch:

After your sprints, take time to cool down with a gentle walk or jog. Follow this with static stretching to improve flexibility and reduce muscle soreness.

10. Listen to Your Body:

– Pay close attention to your body’s signals during hill sprints. If you experience sharp pain, dizziness, extreme fatigue, or difficulty breathing, stop immediately and seek medical attention if necessary.

11. Rest and Recovery:

– Allow adequate time for rest and recovery between hill sprint sessions. Overtraining can lead to burnout and increase the risk of injuries.

12. Use Safety Gear:

– If you’re sprinting in low-light conditions or areas with traffic, wear reflective clothing or accessories to enhance visibility. Safety should always be a top priority.

13. Consider a Buddy System:

– If possible, bring a workout buddy with you when sprinting in isolated areas. This can provide added safety and support in case of emergencies.

14. Be Mindful of Hills with Traffic:

– If you’re sprinting on hills near roads or streets, be cautious of traffic. Obey traffic rules and consider using designated running paths or tracks for added safety.

By following these precautions and safety tips, you can enjoy the many benefits of hill sprints while minimizing the risk of injuries and ensuring a safe and fulfilling workout experience. Remember that safety should always be a priority when engaging in any form of exercise.

Conclusion: Unlocking the Potential of Hill Sprints for Fat Loss

Hill sprints are a fitness secret that has been hiding in plain sight, offering a multitude of benefits that can transform your body and elevate your fitness level. From rapid fat loss and improved cardiovascular health to enhanced muscle tone, mental toughness, and time-efficient workouts, hill sprints provide a well-rounded approach to achieving your fitness goals.

As you’ve learned, the power of hill sprints lies in their high-intensity nature. They challenge your body to the max, prompting rapid calorie burn, muscle engagement, and cardiovascular improvements. But beyond the physical benefits, hill sprints can also cultivate mental resilience, discipline, and endurance, qualities that extend far beyond the workout setting.

To harness the full potential of hill sprints for fat loss and overall fitness, remember these key takeaways:

Consistency is Key: Incorporate hill sprints into your fitness routine regularly. Gradually increase the intensity and duration to see continuous progress.

Safety First: Prioritize safety by choosing a suitable hill, wearing appropriate footwear, and following warm-up and cool-down routines. Listen to your body and rest when needed.

Proper Form: Maintain good running form to maximize the effectiveness of your sprints and reduce the risk of injury.

Balanced Approach: While hill sprints are a fantastic addition to your fitness routine, consider combining them with other forms of exercise, including strength training and flexibility work, for a well-rounded fitness regimen.

Enjoy the Journey: Hill sprints may be challenging, but they offer rewarding results. Embrace the journey, set achievable goals, and celebrate your progress along the way.

Whether you’re striving to shed excess body fat, enhance your cardiovascular health, or simply enjoy the benefits of a time-efficient workout, hill sprints can be a game-changer.

With dedication, patience, and a commitment to safety, you can unlock the full potential of hill sprints and embark on a transformative fitness journey that not only reshapes your body but also strengthens your mind. So, lace up those running shoes, find your favorite hill, and start sprinting toward a healthier, fitter you.

Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.

The importance of cardio for fat loss is a nuanced balance, with its effectiveness hinging on various factors. While cardio undoubtedly burns calories and contributes to overall health, its role in fat loss can be overstated if not integrated strategically. However, when incorporated together with a well-structured diet and resistance training, cardio can accelerate fat loss by creating a caloric deficit. The key lies in personalized approaches, gradually increasing cardio as needed and ensuring its compatibility with individual lifestyles and preferences.

Moreover, the sustainability and enjoyment of cardio activities play a crucial role in long-term fat loss success. Choosing cardio exercises that individuals genuinely enjoy not only makes adherence more likely but also contributes to overall well-being. It is not solely about the quantity of cardio but the quality of the chosen activities and their seamless integration into a holistic fitness routine. By viewing cardio as a supplementary tool rather than a standalone solution, individuals can strike a balance that aligns with their unique goals, ensuring a sustainable and effective approach to fat loss.

Jeremy Ethier undertakes a comprehensive exploration of the intricate relationship between cardio exercise and fat loss. In his extensive investigation, Jeremy delves into the perspectives of natural bodybuilders, engages with scientific studies, and extracts valuable insights from fitness experts. The ensuing discussion provides an understanding of the role of cardio in the pursuit of fat loss, unravelling myths, and offering practical recommendations for individuals seeking optimal results.

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The video commences with the fundamental question: how much cardio is necessary for fat loss? Jeremy brings attention to the divergent opinions prevailing in the fitness realm. Some assert that cardio is dispensable in the fat loss journey, while others advocate daily cardiovascular workouts. To unravel the truth, Jeremy embarks on a quest, consulting top natural bodybuilders in the industry, engaging with experts, and dissecting the latest scientific findings.

A pivotal point in the discussion is the introduction of the constrained energy model proposed by researcher Herman Ponzer in 2016. This model posits that as one expends more calories through cardio, the body instinctively seeks to conserve energy by reducing calorie expenditure in other activities. This compensation effect, Jeremy explains, manifests subconsciously, leading to fewer steps taken and other subtle adjustments, potentially counteracting the anticipated benefits of cardio.

While acknowledging the manifold benefits of cardio, such as promoting heart health and longevity, Ethier contends that its efficacy in fat loss might not align with popular beliefs. The conventional expectation is that burning 300 calories through cardio should result in a corresponding increase in daily calorie expenditure. However, the constrained energy model challenges this assumption, suggesting a more complex interplay between energy expenditure and conservation mechanisms.

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What is the impact of cardio on fat loss?

Jeremy highlights a pivotal study conducted by Daniel Plotkin, a researcher associated with Built With Science, which compares various forms of cardio, including high-intensity interval training (HIIT), with low and moderate-intensity aerobic exercise. The findings reveal a surprising outcome: there was no significant difference in fat loss between the different modalities. This challenges the conventional notion that certain types of cardio, such as HIIT, are inherently superior for fat loss.

Intrigued by the possibility of varying outcomes based on different cardio intensities, Jeremy explores whether higher amounts of cardio lead to proportionally more fat loss. He references a study by Ross and colleagues, where very high doses of cardio, equivalent to 700 calories daily (approximately 1 to 1.5 hours of jogging), did result in significant fat loss. However, Jeremy cautions that such extensive cardio regimens are neither efficient nor realistic for most individuals.

According to data, cardio alone, without changes to diet, emerges as the least effective method to fat loss.

The most compelling revelation lies in the effectiveness of combinations—pairing some form of exercise with a proper diet. This aligns with Ethier’s overarching message that cardio should be viewed as a supplementary tool rather than a standalone solution for fat loss.

So you should look at cardio as part of a holistic approach. Cardio is not positioned as the primary method for fat loss but as a complementary element to accelerate results when combined with a well-structured diet and resistance training.

Source: Courtesy of CrossFit Inc.

The video introduces the audience to the perspectives of seasoned bodybuilders, including Alberto Nunez and Lee, who share their experiences and practices during intense dieting phases. Both relied more on a more controlled diet instead of excessive cardio to lose weight.

Surprisingly, both Alberto and Lee emphasize the importance of daily step count as a crucial component of their overall cardio strategy. They stress the role of steps in preventing sluggishness and maintaining a healthy metabolism during periods of calorie restriction. The narrative underscores the dynamic relationship between cardio, step count, and overall well-being, challenging the notion that cardio is solely about intense, structured workouts.

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What about the duration and frequency of cardio for fat loss?

Jeremy introduces the concept of progressive implementation, where cardio is gradually introduced and adjusted based on individual responses. The emphasis is on avoiding abrupt changes, allowing the body to adapt progressively to increased cardio demands.

Alberto’s recommendation of 7,000 daily steps as a baseline provides a tangible starting point for individuals seeking fat loss. This, coupled with a structured diet and resistance training, forms the foundation of a comprehensive approach. Jeremy further suggests adding 2-3 cardio sessions per week, each lasting around 20 minutes, as a reasonable starting point. The key lies in a systematic and gradual progression, avoiding extremes in either calorie restriction or excessive cardio.

Intriguingly, Jeremy draws attention to the importance of choosing enjoyable and sustainable forms of cardio. He advocates for variety, allowing individuals to engage in activities they genuinely enjoy. Whether it’s brisk walking, cycling, or swimming, the emphasis is on making cardio an integral and sustainable part of one’s lifestyle.

Jeremy Ethier also addresses the long-term aspect of cardio, cautioning against the common pitfall of discontinuing cardio abruptly post-diet. He introduces insights from Dr. Eric Helms, a renowned fitness scientist and natural bodybuilder, who highlights the role of post-diet activity in preventing weight regain. The recommendation is to maintain a certain level of activity, whether through cardio or weight lifting, to mitigate the risk of regaining lost weight.

The final segment of the video provides practical advice on incorporating cardio into a long-term lifestyle. Jeremy underscores the significance of choosing activities that individuals genuinely enjoy, as sustainability is paramount. He recommends a gradual and progressive approach, allowing the body to adapt and preventing burnout. The holistic trilogy of diet, resistance training, and cardio emerges as the foundation for sustained fat loss and overall well-being.

Watch the full video below if you want a deeper analysis of how much cardio you should be doing to lose fat.

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Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.

Unfortunately, the answer is “it depends.”

Best Cardio for Fat Loss

Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.

• LISS – cardio you can do for hours, that is not difficult for recovery
• MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
• HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)

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Later, the coaches divided into categories to see which cardio is best. The categories are:

1. Time – best bang-for-your-buck
2. Skill – does it require a lot of skill to perform this exercise
3. Recovery – does it make you very sore or impact sleep
4. Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
5. Fuel – how total calories you burn are from fats, protein, and carbs
6. Enjoyment – do you have fun doing this cardio?

When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.

Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).

Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.

For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.

Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.

Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.

If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.

VIDEO – Best Cardio for Fat Loss

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Robin Laird is a fashion model turned biochemistry master, a certified health coach, a YouTuber and a podcaster. She talks everything she deems interesting about science and self-care to her followers.

According to her, walking 20,000 steps every day for a month was transformative in ways she didn’t imagined. Read below everything you need to know about it.

Source: Gustavo Fring on Pexels

What Happens to Your Body When You Walk 20,000 Steps Every Day

Robin Laird remembers a time from childhood when there was a man who used to walk around the town at all hours of the day. Fast forward to the present month, and Robin finds himself becoming that man, although not as physically fit.

In a video, Robin, as the host of “The Science of Self-Care,” shares the experience of walking 20,000 steps daily for the past 30 days and its transformative impact on both mental and physical well-being.

Robin emphasizes the importance of starting with standardizing a new habit before optimizing it. This means making the habit a part of the daily routine before refining it for maximum benefits. Robin talks about the benefits of walking, including improved sleep, better posture, enhanced physical fitness, and most notably, improved emotional stability and resilience. Walking has become a form of mental health and meditation for Robin, promoting a positive outlook on life.

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One significant challenge Robin addresses is the time commitment required for walking. To overcome this, Robin suggests to combine walking with other activities, such as reading or working. By utilizing time more efficiently, anyone can find time for a daily walk. Additionally, Robin recommends tracking steps using wearables like Apple Watches or fitness trackers, as these tools can provide valuable feedback and motivation.

Source: Jupilu on Pixabay

Robin also shares tips for optimizing walks, including walking with palms forward to improve posture, incorporating wrist and ankle weights for resistance training, and varying the intensity of walks by walking briskly or on an incline. In the video, she encourages viewers to embrace walking as a keystone habit that can lead to positive changes in various aspects of life.

Throughout the video, Robin emphasizes that walking should be a journey of self-improvement and self-care, rather than a strict goal to achieve. The focus is on taking small steps and observing the outcomes without becoming overly emotional about the results.

In general, walking 20,000 steps every day for a month can lead to several positive changes in your body. Firstly, it’s a potent cardiovascular exercise, which strengthens your heart and improves blood circulation. This, in turn, can enhance your overall cardiovascular health, reduce the risk of heart disease, and lower blood pressure.

The increased physical activity also contributes to weight management and can lead to fat loss. Walking is a low-impact exercise, making it sustainable over the long term without putting excessive strain on your joints. Additionally, walking regularly boosts your mood by releasing endorphins, which can help alleviate stress and reduce symptoms of anxiety and depression.

From a structural standpoint, walking can improve muscle tone and strength, particularly in the lower body. It engages various muscle groups, promoting flexibility and joint health. Over a month of consistent walking, you might notice increased energy levels, improved sleep quality, and enhanced overall well-being. It’s a simple yet effective way to positively impact both your physical and mental health.

Want to know more details about what happens to your body when you walk 20,000 steps every day?? Watch Robin’s video below.

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Walking vs Running: Which is Better for Fat Loss?

BOXROX previously wrote that walking is the best exercise to get rid of fat, and there are numerous reasons for that. In short, it allows you to stay active, without much time needed for recovery, which helps you reach or maintain a caloric deficit.

In-depth, this is why walking can be considered the king of fat loss exercise:

1. Calorie Expenditure: Walking, especially brisk walking, is an effective way to burn calories. The number of calories burned depends on factors such as speed, distance, and body weight. While the exact calorie expenditure varies from person to person, walking can help create a calorie deficit, which is essential for fat loss. To maximize fat burning, it’s recommended to walk at a brisk pace for an extended duration.
2. Accessibility and Low Impact: Walking is a low-impact activity that puts less stress on your joints compared to high-impact exercises like running or jumping. This makes it suitable for people of various fitness levels and ages. Additionally, walking requires no special equipment, and you can do it virtually anywhere, making it highly accessible.
3. Increased Fat Utilization: Walking predominantly relies on fat as a fuel source. During low to moderate-intensity exercise, such as walking, your body primarily utilizes fat as an energy source rather than carbohydrates. This makes it an excellent exercise choice for fat loss, as you are directly targeting stored body fat.
4. Preservation of Lean Muscle: Walking helps preserve lean muscle mass while losing fat. This is important because muscle is metabolically active and burns more calories at rest than fat does. By preserving muscle mass through walking and incorporating strength training exercises, you can maintain a higher metabolic rate, which aids in long-term fat loss.
5. Sustainable and Consistent: One of the key factors for successful fat loss is consistency. Walking is a sustainable activity that can easily be incorporated into your daily routine. Whether you walk outdoors, on a treadmill, or even during your breaks at work, it is an activity that can be maintained over the long term, leading to gradual and sustainable fat loss.
6. Mental and Emotional Benefits: Walking not only has physical benefits but also contributes to mental and emotional well-being. It can reduce stress, improve mood, boost creativity, and increase overall mental clarity. By enhancing your mental state, walking helps reduce emotional eating and improves adherence to healthy lifestyle choices, facilitating fat loss.

While walking alone may not provide rapid fat loss results compared to intense exercises, its combination with a balanced diet and other forms of physical activity can be highly effective for overall fat loss and weight management.

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Losing belly fat can be difficult for several reasons:

1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.

Source: SHVETS production on Pexels

Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise, and lack of sleep. However, making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.

Ethier presents a comprehensive approach to utilizing cardio effectively for shedding stubborn belly fat. As he delves into the topic, he highlights the common misconceptions surrounding cardio routines and the need for a strategic approach to overcome fat loss plateaus.

Addressing the various metabolic adjustments that occur during weight loss and improved cardiovascular fitness, Jeremy emphasizes the importance of crafting a cardio plan that adapts over time. He underscores the necessity of combining cardio with a calorie deficit from the diet to ensure optimal results.

How Much Cardio should You do to Lose Belly Fat?

Jeremy’s four-step cardio plan is designed to progressively counteract the body’s tendency to burn fewer calories throughout the day as weight is lost. He recommends starting with a low-impact, low-intensity baseline cardio routine, such as ten minutes of incline walking or light cycling daily. This initiates a routine and prepares the body for gradual progression.

As weight loss progresses and fat loss plateaus arise, Jeremy suggests incrementally increasing the duration and difficulty of cardio sessions. He outlines the importance of maintaining consistent step counts, adhering to a structured weightlifting routine, and monitoring calorie intake to prevent compensation.

Jeremy’s strategy also accounts for post-fat loss maintenance, offering two options for sustaining results. One approach involves finding a sustainable cardio routine to maintain the new physique, while the second option focuses on tapering down cardio gradually as the body adapts. He advises monitoring bodyweight closely and potentially integrating a reverse diet strategy to optimize long-term success.

Throughout his video, Jeremy underscores the significance of pairing cardio with weightlifting and a balanced nutrition plan to achieve comprehensive and lasting fat loss results. By emphasizing the gradual progression of the cardio routine and maintaining consistency, individuals can work toward effectively stripping off belly fat and achieving their desired physique.

Watch the full video below for all the information you need from Ethier himself and how much cardio you should be doing to lose belly fat.

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Maintaining an optimal body fat percentage can contribute significantly to your overall health and well-being. Here are several potential advantages associated with having a lower body fat percentage:

1. Reduced Risk of Chronic Diseases: Research indicates that maintaining a low body fat percentage can help mitigate the risk of chronic ailments such as heart disease, diabetes, and specific types of cancer.
2. Enhanced Cardiovascular Health: Lower body fat levels are linked to improved cardiovascular well-being, including lower blood pressure and cholesterol levels.
3. Improved Physical Performance: Attaining a lower body fat percentage can enhance athletic capabilities by increasing strength, speed, and endurance.
4. Joint Strain Reduction: Excessive body fat can exert additional pressure on joints, resulting in discomfort and a heightened vulnerability to injuries. Maintaining a lower body fat percentage can alleviate this strain and safeguard joint health.
5. Enhanced Self-Esteem and Body Image: For some individuals, maintaining a low body fat percentage can elevate self-esteem and body image, promoting better mental health and overall well-being.

It is essential to recognize that excessively low body fat percentages can yield negative consequences, including hormonal imbalances, compromised immune function, and diminished bone density. Striving for a healthy body fat percentage, rather than an extremely low one, is advisable. Consulting a healthcare professional can help determine an appropriate and healthy body fat percentage for you.

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To effectively burn fat, creating a calorie deficit by expending more calories than you consume is crucial. Employ these strategies to facilitate fat loss:

1. Regular Exercise: Engaging in cardiovascular activities like running, cycling, or swimming aids in burning calories and elevating metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Incorporate Strength Training: Building muscle contributes to increased calorie expenditure at rest, as muscle tissue necessitates more energy for upkeep than fat tissue. Integrate strength training exercises, such as weightlifting or bodyweight routines, into your regimen.
3. Heighten Physical Activity: Seek opportunities to elevate overall physical activity levels during the day, such as opting for stairs instead of elevators, parking farther from your destination, or taking walks during breaks.
4. Consume a Balanced, Low-Calorie Diet: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Minimize consumption of sugary, high-fat, and processed foods.
5. Hydration: Staying adequately hydrated can induce a sense of fullness and aid in preventing overeating.
6. Prioritize Sleep: Insufficient sleep can disrupt hormones responsible for appetite and metabolism regulation, potentially leading to weight gain. Strive for 7-8 hours of nightly sleep.

Remember, sustainable fat loss necessitates patience and dedication. Concentrate on adopting healthy lifestyle modifications that can be sustained long-term, rather than seeking quick-fix solutions.

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Metabolism refers to the chemical processes that occur within an organism to maintain life. It is an essential process that is responsible for converting food into energy, building and repairing tissues, and removing waste products from the body.

Metabolism is important for several reasons:

1. Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
2. Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
3. Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
4. Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
5. Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.

Overall, metabolism is a critical process for maintaining optimal health and wellness. A healthy metabolism helps to ensure that the body is functioning properly, which can help to prevent a variety of health problems.

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The question of “how to reduce belly fat” is a common one that many people ask. This is quite understandable, as gaining belly fat is straightforward, while losing it is notoriously challenging. Despite attempting various exercise regimens and maintaining a healthy diet, shedding belly fat can often appear unattainable.

Regrettably, aside from surgical options, there is currently no scientifically proven method for targeted reduction of fat specifically from the belly region. Nonetheless, there exists an exercise that remains underutilized yet remarkably potent in effectively combatting even the most stubborn belly fat.

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And who talked extensively about the number 1 top exercise to lose belly fat quickly? Jeremy Ethier. He is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.

Losing belly fat can be difficult for several reasons:

1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.

However, as Ethier explains below, there is one exercise can that greatly help you shed excess body fat and help you lose belly fat quickly.

Source: Karl Solano on Pexels

The Number 1 Top Exercise to Lose Belly Fat Quickly

The difficulty in losing belly fat primarily stems from the fact that fat reduction varies in different parts of the body, primarily influenced by genetic factors. While genetic predispositions may pose a challenge for those aspiring to attain a slim or toned abdomen, a viable solution is attainable.

Creating a calorie deficit remains the fundamental mechanism for fat loss. Over time, sustained adherence to this principle results in the reduction of excess fat from all areas of the body, even if genetic factors predispose excess fat to accumulate in the belly region.

While dietary modifications constitute the primary means of establishing a calorie deficit, integrating supplementary exercises can help sustain an elevated metabolism during the weight loss process. However, not all exercises yield equivalent outcomes. Activities like running, rowing, cycling, and high-intensity interval training (HIIT) are renowned for rapidly expending calories.

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Nevertheless, the majority of individuals struggle to maintain consistent engagement with traditional cardio workouts for a sufficient duration to target stubborn fat areas. It is not that these approaches are ineffective—on the contrary, they can yield results with dedication. The crux of the issue lies in their demanding nature and the considerable willpower they demand.

This is not to undermine the importance of high-intensity cardio exercises, which certainly have their place, and some individuals can adhere to them with ease. Personally, I engage in such rigorous sessions periodically for conditioning purposes. Nonetheless, they no longer constitute my primary fat loss strategy, nor should they be for most individuals aiming to combat stubborn belly fat and sustain its reduction. To truly address persistent belly fat and uphold its elimination, a sustainable, lifelong approach is requisite. So, what is the answer? The optimal exercise for reducing belly fat is walking.

Source: Jupilu on Pixabay

It stands as the most manageable, least taxing, and adaptable form of cardio exercise.

Research indicates that intensive forms of cardio, such as HIIT or running, while time-efficient, do not exhibit superior fat loss effects when contrasted with longer yet less demanding cardio forms, like walking. This finding is logical; the body’s concern is not the intensity of the calories burned but the consistency of the effort sustained over time. Upon closer analysis, the caloric expenditure from walking accumulates significantly, rendering it impactful.

Now that the merits of walking have hopefully been established, let us delve into the specifics of employing walking to target belly fat reduction. The initial step involves assessing your current average step count. Utilize the health app on your iPhone or Google Fit if you possess an Android device. After a week, compute your daily average step count. Some individuals may discover that their step count falls short, a revelation that presents a favourable opportunity for improvement.

Set an achievable goal, initially aiming to add an extra 2,000 steps to your daily routine. Given that an average person takes around 1,200 steps during a 10-minute walk, integrating two 10-minute walks into your day fulfils this objective. Upon establishing consistency with this regimen, progress to an additional 2,000 steps incrementally, pursuing a goal of consistently reaching at least 8,000 steps, or potentially up to 15,000 steps—the range that appears most effective for fat loss and overall well-being.

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Source: Gustavo Fring on Pexels

Small efforts accumulate, yielding noteworthy results. By implementing these strategies, you will likely observe a substantial rise in your step count and a remarkable contribution to your fat loss journey over time.

Nonetheless, it is imperative to emphasize that walking or any form of cardio only proves effective for fat loss when complemented by dietary adjustments. Leverage your diet as the primary means to create a calorie deficit, enhancing the process through the inclusion of walking.

Watch the video below for more information about the number 1 top exercise to lose belly fat quickly.

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So how can you use walking to get lean and shed fat? Here are the ideas that Mario Tomic implemented in his life to get below 10% body fat.

1. Walk during meetings and calls – if you are on the phone talking to someone, walk while you do it.
2. Walking and learning – watching a video on YouTube to further your knowledge, you can do it while walking. The same can be said about listening to an audiobook or a podcast.
3. Walk between sets – instead of just staying next to your barbell while waiting for that 60-90 seconds of rest between sets, how about walking around to keep active?
4. Make walking a social activity – if you are hanging out with friends, go out for a walk.
5. Walk as part of your morning or evening routine – you can incorporate walking as a morning habit or a pre-bed routine (it doesn’t have to be long walks either, but be consistent).
6. Look for more walking opportunities – park further from the grocery store, take the stairs instead of the elevator, and be more active with little things as they add up in the end.

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When embarking on a weight loss journey, individuals have a variety of approaches to choose from. The most effective strategy involves incorporating multiple methods, ranging from minor lifestyle adjustments to permanent changes in dietary habits. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

Source: Andres Ayrton / Pexels

Seeking support is another valuable approach. Enrolling in a weight loss program, seeking assistance from friends or family, or collaborating with a registered dietitian or personal trainer can provide accountability and guidance throughout the weight loss journey.

Now, let’s delve into the five specific rules for fat loss cardio as outlined by Dr Mike Israetel, an expert in Sport Physiology and the co-founder of Renaissance Periodization, a renowned YouTube channel focused on hypertrophy and muscle building. Dr Israetel’s insights will provide valuable guidance for those striving to achieve their weight loss goals through cardio exercises designed to burn fat effectively.

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When it comes to effectively using cardio for fat loss, there are five essential rules to consider, each contributing to a comprehensive and sustainable approach.

1. Optimize SFR Modalities: Seek out cardio exercises that strike a balance between calorie-burning efficiency and minimal muscle fatigue and joint strain. High-calorie burning activities are beneficial, but overly taxing exercises can lead to sore muscles and potential joint issues. Finding the right mix of intensity and impact ensures you can perform cardio consistently without undue stress on your body.
2. Emphasize Enjoyment: Consistency is the key to successful fat loss, and one way to maintain it is by choosing cardio modalities that you genuinely enjoy. Whether it’s swimming, cycling, running, or any other activity, doing what you love makes it easier to stay motivated and committed to your fat loss goals.
3. Diversify Your Cardio Routine: Incorporating multiple cardio modalities into your weekly routine can enhance fat loss and prevent workout plateaus. By engaging in various activities such as swimming, biking, running, or cycling, you challenge different muscle groups and prevent overuse injuries.
4. Recognize Cardio Limits: While cardio is beneficial for fat loss, excessive amounts can hinder progress. Overdoing cardio may lead to muscle loss and a decrease in metabolic rate, making it harder to shed fat. Combining cardio with strength training and proper nutrition ensures a more balanced and effective approach to fat loss.
5. Consider Step Tracking: Monitoring your daily step count using a tracking device can help you stay active and maintain consistent progress. Striving for 10,000 steps daily is a reasonable target, as it promotes daily movement and contributes to overall fat burning.

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By adhering to these five rules, you can optimize your fat loss cardio strategy, fostering a sustainable and enjoyable routine that supports your weight loss goals effectively. Remember that combining cardio with a well-rounded fitness plan, healthy eating habits, and adequate rest is key to achieving long-term success in your fat loss journey.

Watch the video below to get a full grasp on Israetel’s take on how to get shredded with the 5 rules of fat-burning cardio.

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The process of body recomposition typically involves the following key components:

1. Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
2. Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
3. Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
4. Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
5. Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

Source: Dollar Gill on Unsplash

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Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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A hybrid athlete has the strength of a weightlifter, the aesthetics of a bodybuilder, and the endurance of a runner. A jack of all trades, if you will. Sounds awesome, no? And who better to talk about becoming a hybrid athlete than Nick Bare?

Nick Bare is the founder and CEO of Bare Performance Nutrition. He shaped the idea of a hybrid athlete with hard-training sessions and constant self-experimentation first in the military and then in civilian tests like ultra-marathons.

See all his insights of why you should train like a hybrid athlete incorporating running and weightlifting to create the perfect combo for your body.

Source: HYROX

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Of course, you can still train like a bodybuilder, a weightlifter, or a runner, but why not try to combine the best of all three and make yourself the ultimate athlete you can be?

So why should you train like a hybrid athlete? Nick Bare gives three arguments:

1. Body composition – if you only run or only do weightlifting, you will be much better at the thing you are currently doing by challenging your body to new things. This, in turn, will make you leaner and stronger.
2. Longevity – increase your lifespan (number of years you will live) and healthspan (quality of your life)
3. Flexibility, promoting sustainability – when you change your focus, from weightlifting to running or vice-versa, you likely won’t get bored. This makes working out sustainable as it makes you want to keep training in the future

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Watch the full video below for Nick Bare’s full explanation of why you should train like a hybrid athlete.

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Every human is unique in their own way. The same can be said about a person’s goals, genetics, stimulus, motivations, likes and dislikes. Of course, that translates to working out.

One exercise can be perfect for one person while terrible or even painful for another. Does that mean they should both do that exercise, even if their goal is the same? The answer is no.

As each individual is different, so should their training approach. While it is easy to go online and find a workout program that fits your needs, eventually you will need to branch out and find something different to keep making progress in the gym. That process can be demotivating, which is the last thing you want when trying to be fitter and healthier.

The best thing would be to have a nutritionist develop a diet for your needs, do medical tests to understand what part of your body is lagging and how much you can push, and have a personal fitness coach to assist you through your body transformation. Of course that is the best thing. It is also the most expensive one and, frankly, something a vast majority simply don’t have time to.

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Source: Anya Juárez Tenorio on Pexels

The process of body recomposition (losing fat while gaining muscle) typically involves the following key components:

• Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
• Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
• Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
• Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
• Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

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It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

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Zone 2 training, also known as aerobic base training, is a method of exercise that focuses on training within a specific heart rate zone to improve aerobic fitness. It involves performing cardiovascular activities at a moderate intensity level that keeps your heart rate within a specific range.

The heart rate zone associated with Zone 2 training typically falls between 60-70% of your maximum heart rate (MHR). This zone allows you to exercise at a pace where your body predominantly utilizes fat as a fuel source, promoting endurance and cardiovascular adaptations. Zone 2 cardio training focuses on aerobic development and is often associated with low-intensity steady-state (LISS) workouts.

Here are some key points about Zone 2 training and its benefits:

• Aerobic Development: Zone 2 training primarily targets the aerobic energy system. By exercising within this heart rate range, you enhance your body’s ability to efficiently utilize oxygen, improve cardiovascular endurance, and develop a strong aerobic base.
• Fat Burning: Training in Zone 2 encourages the utilization of fat as a primary energy source. This can be beneficial for individuals aiming to lose body fat or improve body composition.
• Recovery and Active Rest: Zone 2 workouts are considered less intense and lower impact on the body compared to higher-intensity training zones. They provide active recovery and act as a form of active rest between more intense training sessions, helping to prevent overtraining and promote recovery.
• Building Endurance: Zone 2 training promotes muscular and cardiovascular endurance. By training at a sustained moderate intensity, you can improve your ability to maintain effort over extended periods, such as during long-distance running, cycling, or other endurance activities.
• Efficient Use of Training Time: Zone 2 training allows for longer durations of exercise without excessive fatigue or stress on the body. This can be advantageous for individuals who want to maximize their training time while minimizing the risk of injury or burnout.
• Mental Focus and Relaxation: Training in Zone 2 can provide an opportunity for mental relaxation, allowing you to focus on your breathing, form, and overall well-being. It can be a meditative and stress-relieving form of exercise.

It’s important to determine your individual heart rate zones based on your maximum heart rate (MHR) and fitness level. Various methods, such as using heart rate monitors or performing field tests, can help you establish your specific Zone 2 heart rate range.

The person in question who did zone 2 cardio training for 3 months to see how much that would change his body was Shervin Shaik. He is a regular guy, living in New York, who likes to share some different life experiences and tests. Although a lot of his videos shared on his YouTube channel are related to gadgets, he also tries to be healthier and fitter – he also shares those stories too.

What Happens to Your Body When You Do Zone 2 Cardio Training for 3 Months?

After doing some tests, Shaik discovered he doesn’t really have a zone 2, or he hasn’t been training for zone 2 so he needed to find out how to train to get to zone 2 regularly. After looking online for Iñigo San Millán, considered the godfather of zone 2 for cyclists, he came up with the meaning of zone 2:

“Your zone 2 is when you are able to output the maximum amount of power, so you’re trying to run or cycle as fast as possible, while keeping your lactate between 1.7 to 1.9 millivolts,” Shaik said. This is technically when your body is burning the most amount of fat vs carbs.

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Source: Andrea Piacquadio / Pexels

So Shaik trained around 180-360 minutes of zone 2 cardio per week (3-6 hours) with each session being between 45-90 minutes. But, the first few weeks he did just 30 minutes of running per session to get in the mindset of running. He also changed his diet to eat fats or protein with any carbs that he consumed.

He used a smartwatch tracker to beep every time his heart rate would fall off from the zone he was aiming for aligned with a chest heart rate strap to be very accurate and update your heart rate as fast as possible.

Sadly, Shaik didn’t take much care of his body while doing zone 2 cardio training for 3 months. His diet deteriorated by not eating much whole foods, he didn’t stretch enough or warmed up, and he felt stiffness and even pain in his ankles and lower back.

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After 3 months, his bodyweight and body fat percentage were around the same. His testosterone, cortisol, iron and triglycerides dropped. “That could also be due to the fact that I was not eating properly, and now that I was exercising even more, I was losing certain things.”

His heart rate changed over 3 months to maintain 142 beats per minute from a pace of 9:05 minutes/mile to 8:49 minutes per mile. That is 15 seconds faster that his body is now able to train while running. Add that for a marathon training, and you shaved off a few minutes already. If you are consistent for months with this kind of workout, and you get a great PR if you run a marathon.

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See the video from Shaik below for his full experience of doing zone 2 cardio training for 3 months and what that did to his body.

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The process of body recomposition (losing fat while gaining muscle) typically involves the following key components:

1. Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
2. Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
3. Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
4. Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
5. Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

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Many people strive to lose fat while maintaining their muscle mass, but they often make common cardio mistakes along the way. By training intelligently and avoiding these errors, you can save time and energy.

Cardiovascular exercise still has its place in your training, even if your main goal is to gain muscle or get stronger. Having good cardio fitness is beneficial for various aspects of life. It can enhance your overall work capacity and aid in faster recovery between sets during strength training. Additionally, cardio plays a crucial role in long-term weight maintenance.

Source: Pixabay

However, it’s important to avoid certain cardio mistakes. And Jeff Nippard listed the 5 worst cardio mistakes everyone does for fat loss. Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

5 Worst Cardio Mistakes Everyone Does for Fat Loss

One common misconception is thinking that cardio alone is sufficient for fat loss. In reality, addressing your diet is equally important for effective fat loss. Trying to compensate for a poor diet by solely relying on cardio is not a good approach. While cardio has its benefits, it is most effective when combined with a well-balanced nutrition plan.

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The timing of your cardio sessions in relation to your strength training is also essential. Cardio can have an impact on your strength training, as the pathways for muscle endurance and muscle hypertrophy differ. While the question of whether to do cardio or strength training first is still debated, if your goal is to lose fat and build muscle, it’s recommended to prioritize weight training and perform cardio either afterwards or as a separate session.

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Another mistake is doing excessive-intensity cardio. There are two types of cardio: Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT). Although HIIT is often considered more effective for fat loss, it doesn’t necessarily result in greater fat loss compared to LISS. HIIT workouts are time-efficient and can be enjoyable for some individuals, but they may require longer recovery time and potentially interfere with your weight training.

Furthermore, doing too much cardio can also be counterproductive. While you may have nailed the timing and intensity, excessive endurance training can lead to a decrease in muscle hypertrophy, strength, and power. Finding the right balance is crucial.

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Relying solely on fasted cardio as a means to enhance fat loss is another misconception. While it may seem appealing and promising, exercising in a fasted state doesn’t significantly influence overall weight loss or changes in body composition. Instead, focus on maintaining a sustainable and safe caloric deficit over a specific period of time, and schedule your cardio sessions based on what works best for your personal schedule.

In summary, incorporating cardio into your training routine can be beneficial for fat loss and overall fitness. However, it’s important to avoid common mistakes such as relying solely on cardio for fat loss, timing cardio improperly in relation to strength training, doing excessive intensity or volume of cardio, and relying too much on fasted cardio. By understanding and addressing these mistakes, you can optimize your cardio training and achieve better results in your fitness journey.

In a nutshell, these are the 5 worst cardio mistakes everyone does for fat loss according to Jeff Nippard:

1. Thinking you only need to do cardio to lose fat
2. Mistiming cardio and strength
3. Getting the intensity wrong
4. Doing too much cardio
5. Relying on fasted cardio

To have a full grasp of why these are mistakes for those trying to lose weight through cardio, see Nippard’s explanation in the video below.

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Cardio, short for cardiovascular exercise, is beneficial for weight loss due to several reasons:

1. Calorie Burn: Cardio exercises, such as running, cycling, or swimming, increase your heart rate and engage large muscle groups in continuous movement. This elevated heart rate and sustained physical activity help burn calories, which is essential for weight loss. By creating a calorie deficit (burning more calories than you consume), your body taps into stored fat as an energy source, leading to weight loss over time.
2. Increased Energy Expenditure: Cardiovascular workouts raise your overall energy expenditure during the exercise session and even afterward. This effect, known as excess post-exercise oxygen consumption (EPOC) or the “afterburn” effect, means your body continues to burn calories at an elevated rate even after you finish your workout. The duration and intensity of cardio exercise can impact the magnitude and duration of the afterburn effect.
3. Improved Metabolic Rate: Regular cardio training can increase your metabolic rate, both during exercise and at rest. Intense cardio sessions can temporarily boost your metabolism, and over time, regular cardio workouts can contribute to a higher resting metabolic rate. This means your body becomes more efficient at utilizing calories, including stored fat, for energy, thereby supporting weight loss efforts.
4. Appetite Regulation: Cardiovascular exercise can help regulate your appetite and reduce cravings. Engaging in cardio workouts can increase the production of hormones, such as serotonin and endorphins, which help improve mood and reduce stress. This can lead to decreased emotional eating or excessive snacking, making it easier to adhere to a calorie-controlled diet conducive to weight loss.
5. Overall Health Benefits: Cardio exercises provide numerous health benefits beyond weight loss. They improve cardiovascular health, strengthen the heart and lungs, enhance circulation, and lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. By improving your overall health, cardio exercises support your weight loss journey and promote long-term well-being.

It’s worth noting that while cardio is an effective tool for weight loss, combining it with a well-balanced diet and strength training can yield even better results. Strength training helps build muscle mass, which increases your resting metabolic rate and supports fat loss. Additionally, a comprehensive fitness program that includes a combination of cardio, strength training, and proper nutrition is vital for overall health, body composition improvement, and sustainable weight loss.

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While one can be better than the other, depending on how you look at it, we let Max Posternak take the reins on the debate of cardio vs weights for better fat loss.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

To lose weight and body fat, one person must be in a caloric deficit, meaning you burn more calories than you consume. While the easiest and most effective way to do that is through diet, you can always improve the calories you burn via exercise. And this is where the debate over cardio vs weights training begins.

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How Can Someone Lose Fat with Cardio?

Cardiovascular exercise, also known as cardio, can be an effective way to lose fat. When you engage in cardio activities like running, cycling, or swimming, your body needs energy to fuel the movements. To meet this energy demand, your body starts breaking down stored fat for fuel. This process occurs because fat stores contain a lot of calories, and by doing cardio, you create an energy deficit where your body needs to tap into those fat stores to keep going. As a result, over time, consistent cardio workouts can lead to fat loss.

Source: Gustavo Fring on Pexels

Additionally, cardio workouts increase your heart rate and breathing rate, which boosts your metabolism. When your metabolism is elevated, your body continues to burn calories even after you finish exercising. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). During EPOC, your body works to restore itself to its pre-exercise state, using stored fat as fuel for this recovery process. So, not only do you burn calories during your cardio workout, but you also continue to burn calories even when you’re at rest, contributing to fat loss.

How Can Someone Lose Fat with Weights?

Lifting weights, also known as resistance training or strength training, can help a person lose fat by building lean muscle mass. When you lift weights, your muscles are challenged and micro-tears occur in the muscle fibres. After your workout, your body needs to repair and rebuild those muscle fibres, which require energy in the form of calories. To meet this energy demand, your body taps into its stored fat reserves and burns calories, leading to fat loss.

Source: Dollar Gill on Unsplash

Moreover, having more lean muscle mass increases your resting metabolic rate. This means that even when you’re not actively exercising, your body burns more calories throughout the day just to sustain its muscle tissue. By incorporating weightlifting into your fitness routine, you can boost your metabolism and continue to burn calories long after your workout is over. Additionally, weightlifting helps shape and tone your muscles, giving your body a more defined and sculpted appearance as you lose fat.

Cardio vs Weights for Fat Loss

With that information in mind, which one is better for fat loss? Cardio vs weights?

Obviously, there are different types of cardio and different types of strength training. Cardio can be done in light intensity, such as walking, or something more intense like swimming or HIIT exercises.

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Strength training can also be done with very little movement, such as bicep curls, or bigger movements such as squats or kettlebell swings.

In general, according to Posternak, while cardio takes the advantage when it comes to calories burnt minute by minute, weight training has the advantage with calories burnt over time. Check the video below.

Posternak also talked about one research done with overweight people that did only cardio, only strength training, or both. The weights group gained muscle mass and didn’t lose weight, the cardio group lost 4 pounds of fat while the group that did both got the best improvement in the ratio of fat to lean muscle mass – they also lost their waist circumference more than the cardio or weight group.

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There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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5 Ways To Burn More Fat At The Gym

Getting rid of belly fat is something most people can relate to. At some point, most of us will look for ways to get a flat stomach. And there is a lot of information online to be consumed.

Now, before you go try a crazy crash diet, detox juices and cleanses, fat burners or something of the type, know this one thing: you cannot target fat reduction. We are not saying that you can target fat loss in a specific region of your body – that is simply not possible via natural ways.

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What you can do is lose so much body fat that, eventually, you will lose belly fat. That is just how biology works. Some places on our bodies lose fat faster than others – those areas that are difficult to lose fat, usually around the abdomen and the thighs, are known as stubborn fat.

The diet is the most important thing to lose weight and belly fat. It is a must to be in a caloric deficit – burn more calories than what you are ingesting.

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Besides diet, another way you can increment your burning calorie capability is by moving more, doing more exercises. And there is one that is king to all when it comes to losing belly fat. Who vouches for this is Dr Mike Diamonds.

Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

The Easiest Way To Lose Belly Fat With a Single Exercise

So, in the end, what is the easiest way to lose belly fat with a single exercise? You probably did it today or might be doing it while reading this right now.

Yes, the easiest way to lose belly fat, the most effective exercise one can do to lose body fat is walking.

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Walking is also disregarded by many as a form of cardio, even though it is. Just because you don’t break a sweat while walking, it doesn’t mean it isn’t giving you benefits – it certainly helps with losing weight.

Most people assume cardio is either running, cycling or swimming. Something that is high-intensity and that gets you breathing heavily at the end of a session. But walking, you can do it without any of those parameters and can even have a normal conversation with someone while doing it.

Check out everything Dr Mike Diamonds had to say about the easiest way to lose belly fat with a single exercise.

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Walking is a simple yet powerful physical activity that can provide numerous benefits to your overall health and well-being. Here are some of the benefits of walking:

1. Improves cardiovascular health: Walking regularly can help improve your heart health by lowering your risk of heart disease, stroke, and high blood pressure.
2. Helps with weight management: Walking is a low-impact exercise that can help burn calories and assist with weight loss or maintenance.
3. Boosts mood and mental health: Walking can help reduce stress, anxiety, and depression by releasing endorphins (feel-good hormones) and improving blood flow to the brain.
4. Improves bone and joint health: Walking is a weight-bearing exercise that can help strengthen bones and reduce the risk of osteoporosis, as well as improve joint mobility and flexibility.
5. Increases energy and stamina: Walking can help boost your energy levels and improve your overall fitness and stamina, making daily activities easier to manage.
6. Lowers the risk of chronic diseases: Regular walking can help lower the risk of chronic diseases such as diabetes, cancer, and arthritis.
7. Promotes better sleep: Walking can help regulate your sleep cycle, allowing you to fall asleep faster and stay asleep longer.
8. Improves digestion and gut health: Walking can aid in digestion by stimulating the muscles in your abdomen and reducing constipation.

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Overall, walking is a simple yet effective way to improve your health and well-being. Even a small amount of daily walking can provide significant benefits, so consider incorporating this activity into your daily routine.

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The amount of walking recommended per day varies depending on your age, fitness level, and overall health. However, the general guideline for adults is to aim for at least 150 minutes of moderate-intensity physical activity, such as brisk walking, per week. This equates to approximately 30 minutes of walking per day, five days a week.

If you are unable to commit to 30 minutes of walking in one go, you can break it down into smaller chunks throughout the day. For example, you could aim for three 10-minute walks or two 15-minute walks. The key is to find a routine that works for you and fits into your daily schedule.

It’s important to note that these recommendations are just a general guideline, and it’s always best to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions. Your healthcare provider can give you personalized advice on how much and what type of physical activity is safe and appropriate for you.

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Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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What are the Health Benefits of Running?

Running offers numerous health benefits for both the body and mind. Here are some of the key advantages:

Improved cardiovascular health: Running is an excellent aerobic exercise that increases heart rate, strengthens the heart muscle, and enhances the efficiency of the cardiovascular system. It can help lower the risk of heart disease, stroke, and high blood pressure.

Weight management: Running is an effective way to burn calories and maintain a healthy weight. It can aid in shedding excess body fat and boosting metabolism, as it is a high-intensity exercise that engages multiple muscle groups.

Source: Greg Rosenke on Unsplash

Increased bone density: Regular running can strengthen bones and reduce the risk of osteoporosis. It stimulates the formation of new bone tissue, particularly in the weight-bearing bones of the legs, hips, and spine.

Enhanced muscular strength and endurance: Running engages various muscles in the body, including the quadriceps, hamstrings, calves, and glutes. Over time, these muscles become stronger and more toned, improving overall physical performance and reducing the risk of injury.

Improved joint health: Contrary to popular belief, running can actually promote joint health when performed correctly. It helps strengthen the muscles around the joints, providing them with more support and stability. However, it’s important to listen to your body, use proper running techniques, and avoid excessive impact if you have pre-existing joint conditions.

Increased lung capacity: Running is a great way to improve lung function and increase lung capacity. Regular running sessions can help enhance oxygen intake and strengthen the respiratory muscles, resulting in improved breathing and overall endurance.

Mental well-being: Running has significant mental health benefits. It promotes the release of endorphins, which are natural mood-boosting hormones, leading to feelings of happiness and reduced stress. Running can also improve sleep quality, increase energy levels, and boost self-confidence.

Disease prevention: Regular running has been associated with a reduced risk of various chronic conditions, including type 2 diabetes, certain types of cancer, and neurodegenerative diseases such as Alzheimer’s. It also helps improve immune function, leading to a stronger defence against infections.

Increased longevity: Studies have shown that regular runners tend to live longer than those who are sedentary. Running can contribute to a healthier lifestyle, reducing the risk of premature death and improving overall quality of life.

Remember to start running gradually and listen to your body to prevent injuries. If you have any underlying health conditions or concerns, consult with a healthcare professional before starting a new exercise program.

Video What Happens to your body When You Run Every Day for 30 Days

The Buff Dudes channel was launched in 2009 and quickly gained a large following due to their charismatic and relatable approach to fitness. Their videos often feature workout routines, exercise demonstrations, nutrition tips, and healthy recipe ideas. They also provide guidance on topics like weightlifting, bodybuilding, fat loss, and overall wellness.

Brandon and Hudson White, the faces behind the Buff Dudes, have backgrounds in fitness and personal training. They showcase their own fitness journey and share their expertise and experiences to inspire and educate their viewers.

Why are Fitness Challenges a Good Idea?

Fitness challenges can be a good idea for several reasons:

Goal setting and motivation: Fitness challenges provide a specific goal to work towards. Whether it’s completing a certain number of workouts, achieving a target weight, or improving performance in a particular exercise, having a clear objective can increase motivation and focus. Challenges create a sense of purpose and help individuals stay committed to their fitness journey.

Accountability and support: Many fitness challenges are done in a group or community setting, either in person or online. This creates a supportive environment where participants can hold each other accountable and provide encouragement. Sharing progress, challenges, and achievements with others can be highly motivating and foster a sense of camaraderie.

Source: Courtesy of CrossFit Inc.

Structure and variety: Fitness challenges often come with a structured plan or program, which can be helpful for individuals who struggle with planning their workouts or finding variety in their routines. Following a challenge can introduce new exercises, training techniques, or workout formats that individuals may not have considered on their own. This can help prevent boredom, break plateaus, and keep the fitness journey exciting.

Building habits: Many fitness challenges span a specific duration, typically ranging from a few weeks to a couple of months. Engaging in a challenge for this period allows individuals to establish consistent exercise habits. By committing to regular workouts and healthier choices during the challenge, participants can develop a foundation for long-term behavior change and maintain their progress even after the challenge concludes.

Measurable progress: Fitness challenges often involve tracking progress, whether it’s through measurements, fitness assessments, or performance metrics. Having tangible markers of progress can be highly motivating and provide a sense of accomplishment. Seeing improvements in strength, endurance, body composition, or other fitness-related goals can boost confidence and reinforce the benefits of consistent effort.

Education and learning: Fitness challenges often provide educational resources, such as nutrition tips, exercise demonstrations, and lifestyle advice. Participants can learn about proper form, nutrition principles, recovery strategies, and other aspects of a healthy lifestyle. This knowledge can empower individuals to make informed decisions about their health and continue their fitness journey beyond the challenge.

It’s important to note that fitness challenges should be approached with consideration for individual fitness levels, goals, and any underlying health conditions. Consulting with a healthcare professional or fitness expert can help determine the appropriateness and safety of a specific challenge. Additionally, it’s essential to focus on sustainable, balanced practices rather than short-term, extreme measures.

Why Humans are Evolved to Run?

Daniel Lieberman, a prominent evolutionary biologist and professor of human evolutionary biology at Harvard University, has extensively studied the evolution of human running. According to his research and insights, here are some reasons why humans are evolved to run:

Persistence hunting: One hypothesis suggests that humans evolved to run as a means of persistence hunting. Lieberman proposes that our ancestors used endurance running to chase and exhaust prey over long distances, eventually leading to their capture. Running allowed early humans to outlast their prey, taking advantage of their superior heat regulation and efficient cooling mechanisms, such as sweating. This hunting strategy required endurance, stamina, and the ability to efficiently dissipate heat, characteristics that are enhanced in habitual long-distance runners.

Efficient locomotion: Compared to other mammals, humans have unique adaptations that make running an efficient mode of locomotion. We have long legs, arched feet with a spring-like structure (the foot arch acts as a shock absorber), and an upright posture that helps with balance and reduces energy expenditure during running. These adaptations allow humans to cover long distances with relatively less energy.

Cooling system: Humans have evolved efficient cooling mechanisms that support endurance running. We have a large number of sweat glands distributed across our bodies, which help dissipate heat through evaporative cooling. Sweating allows us to regulate body temperature and prevent overheating during extended periods of physical activity like running.

Endurance capabilities: Humans possess a unique combination of aerobic capacity and muscle fibre composition that supports endurance running. Our bodies are adapted to rely on aerobic metabolism, which utilizes oxygen to generate energy for prolonged activities. Furthermore, humans have a higher proportion of slow-twitch muscle fibres that are better suited for endurance activities like running.

Cognitive benefits: Running has been linked to cognitive benefits, such as increased focus, improved memory, and enhanced mood. Regular running stimulates the release of endorphins and other neurochemicals associated with positive emotions and mental well-being. These cognitive benefits may have provided an evolutionary advantage, promoting better decision-making, problem-solving, and social cohesion among early humans.

It’s important to note that while humans are evolved to run, the extent and purpose of running can vary among individuals due to factors such as lifestyle, genetics, and personal preferences. While some individuals may excel at long-distance running, others may prefer shorter bursts of speed or engage in different forms of physical activity.

How Does Running Improve Mental Health?

Running has been found to have several positive effects on mental health, as supported by research published in medical journals. Here are some ways in which running can improve mental well-being:

Reduced symptoms of depression and anxiety: Numerous studies have demonstrated that running and other forms of aerobic exercise can effectively reduce symptoms of depression and anxiety. Physical activity, including running, stimulates the release of endorphins, which are natural mood-enhancing chemicals in the brain. Regular running can also increase the production of neurotransmitters like serotonin and norepinephrine, which play key roles in regulating mood and reducing symptoms of depression and anxiety.

Stress reduction: Running is known to be an effective stress reliever. Engaging in aerobic exercise, such as running, can help lower stress hormone levels, including cortisol, and promote relaxation. The rhythmic and repetitive nature of running can also have a meditative effect, allowing individuals to clear their minds and focus on the present moment, which helps reduce stress and improve mental well-being.

Improved cognitive function: Research suggests that running can positively impact cognitive function. Regular aerobic exercise, including running, has been associated with improvements in memory, attention, and overall cognitive performance. Running increases blood flow to the brain, promotes the growth of new neurons, and enhances connectivity between brain regions, which can lead to improved cognitive abilities.

Boosted self-esteem and self-confidence: Engaging in regular running and achieving personal goals can significantly boost self-esteem and self-confidence. Setting and accomplishing running-related targets, such as completing a race or improving running performance, can provide a sense of achievement and self-efficacy. Additionally, running can improve body image and physical self-perception, which can positively impact overall self-esteem.

Better sleep quality: Running has been shown to improve sleep quality and duration. Regular physical activity, including running, helps regulate sleep patterns and promotes deeper, more restorative sleep. Adequate sleep is crucial for maintaining optimal mental health and overall well-being.

It’s worth noting that the specific effects of running on mental health can vary among individuals, and the benefits may be influenced by factors such as frequency, intensity, and duration of running. Additionally, running should be viewed as a complementary approach and not a substitute for professional mental health treatment when needed. If you have concerns about your mental health, it is important to consult with a healthcare professional for proper evaluation and guidance.

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Why is HIIT an Effective Exercise Method for Burning Calories?

HIIT, which stands for High-Intensity Interval Training, is an effective exercise method for burning calories due to several key factors:

Increased calorie expenditure: HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This high-intensity nature leads to a significant increase in calorie expenditure during the workout itself. The intense efforts push your body to work harder and burn more calories compared to traditional steady-state exercises.

EPOC effect: EPOC stands for Excess Post-Exercise Oxygen Consumption. HIIT workouts create an oxygen debt in your body, which means that after the workout, your body needs to replenish its oxygen levels, restore metabolic balance, and repair muscle tissue. This process requires energy, and studies have shown that HIIT can elevate your metabolic rate and increase calorie burn for hours after the workout, even when you’re at rest. This phenomenon contributes to additional calorie expenditure compared to lower-intensity workouts.

Source: Stevie D Photography

Muscle preservation and metabolic benefits: HIIT not only burns calories during the exercise session but also helps preserve muscle mass. The high-intensity intervals and resistance exercises in HIIT stimulate muscle fibres, helping to maintain and build lean muscle. Since muscle is more metabolically active than fat, having more muscle mass can boost your overall metabolism, leading to increased calorie burn even when you’re not exercising.

Time efficiency: HIIT workouts are typically shorter in duration compared to steady-state cardio exercises. A typical HIIT session can range from 10 to 30 minutes, making it a time-efficient option for those with busy schedules. Despite the shorter duration, the intense nature of HIIT allows you to burn a significant number of calories in a shorter amount of time compared to longer, moderate-intensity workouts.

It’s important to note that while HIIT can be an effective calorie-burning exercise method, it may not be suitable for everyone. Individuals with certain health conditions or who are new to exercise should consult with a healthcare professional or fitness expert before starting a HIIT program. Additionally, it’s essential to prioritize proper form, warm-up, and gradual progression to avoid injury and maximize the benefits of HIIT training.

10 Exercises

1. Medicine Ball Slam

2. Cable Woodchopper

3. Weighted Burpee

4. Kettlebell Swings

5. Kettlebell Long Cycle

6. Battle Rope

7. Prowler

8. Mountain Climber

9. Hammer Swing

10. Turkish Get-Up

Video  – How to Program the Exercises into HIIT Format Workouts

What are the Benefits of Lower Body Fat Levels?

Lowering body fat levels can offer several benefits for overall health and well-being. Here are some of the benefits associated with achieving and maintaining lower body fat levels:

Improved cardiovascular health: Excess body fat, particularly around the abdomen, is linked to an increased risk of cardiovascular diseases such as heart disease and high blood pressure. By reducing body fat levels, you can lower the strain on your heart, improve blood flow, and reduce the risk of cardiovascular problems.

Reduced risk of chronic diseases: Lower body fat levels are associated with a decreased risk of various chronic conditions such as type 2 diabetes, certain types of cancer (e.g., breast, colorectal), and metabolic syndrome. Maintaining a healthy body fat percentage can positively impact insulin sensitivity, blood sugar regulation, and overall metabolic health.

Source: Courtesy of CrossFit Inc.

Enhanced physical performance: Carrying excess body fat can impair physical performance, as it adds extra weight that the body needs to move. By reducing body fat levels, individuals often experience improved agility, speed, endurance, and overall athletic performance. This can be particularly beneficial for sports, recreational activities, and daily functional tasks.

Improved joint health: Excessive body fat places extra stress on the joints, particularly in weight-bearing areas such as the knees and hips. This can contribute to joint pain, inflammation, and an increased risk of conditions like osteoarthritis. Lowering body fat levels can alleviate joint stress, improve joint function, and reduce the likelihood of joint-related issues.

Enhanced body composition and aesthetics: Lower body fat levels are typically associated with a leaner and more defined physique. By reducing body fat and increasing muscle mass through exercise and proper nutrition, you can achieve a more toned appearance and improve body composition. This can boost self-confidence and improve body image.

Improved hormonal balance: Excessive body fat can disrupt hormonal balance, leading to imbalances in hormones such as insulin, estrogen, testosterone, and leptin. Lowering body fat levels can help restore hormonal balance, leading to improved overall health, energy levels, and better regulation of appetite and metabolism.

It’s important to note that everyone’s ideal body fat levels may vary depending on factors such as age, gender, genetics, and individual goals. It’s always recommended to work with a healthcare professional or a registered dietitian to determine a healthy and sustainable body fat percentage for your specific needs.

Medicine Ball Slam Exercise

The medicine ball slam exercise offers several advantages for individuals looking to improve their fitness and overall strength. Here are some of the advantages of incorporating medicine ball slams into your workout routine:

Full-body workout: Medicine ball slams engage multiple muscle groups throughout the body, making it an effective full-body exercise. The explosive movement involved in the exercise activates the muscles in the upper body, including the shoulders, chest, arms, and core. Additionally, the lower body muscles, such as the glutes, quads, and hamstrings, are also engaged during the slamming and squatting motions.

Cardiovascular benefits: Medicine ball slams are a high-intensity exercise that elevates heart rate and provides cardiovascular benefits. The rapid and forceful movements involved in slamming the ball repeatedly increase heart rate and contribute to improved cardiovascular endurance. This makes it an effective exercise for boosting aerobic capacity and burning calories.

Power and explosiveness: The medicine ball slam exercise is a powerful explosive movement that requires generating force from the lower body and transferring it through the core to the upper body. This movement pattern helps develop power and explosiveness, which can be beneficial for sports performance, athletic activities, and activities that require quick and forceful movements.

Core strength and stability: Medicine ball slams heavily engage the muscles of the core, including the rectus abdominis, obliques, and deep stabilizing muscles. The explosive nature of the exercise requires strong core activation to generate and control the force. Regularly incorporating medicine ball slams can help improve core strength, stability, and overall functional movement patterns.

Stress release and mental focus: Medicine ball slams provide an opportunity for releasing stress and pent-up energy. The forceful slamming motion can serve as a physical outlet and help improve mental focus by requiring concentration and coordination. It can be an effective exercise to release tension and promote mental clarity.

Versatility and accessibility: Medicine ball slams can be performed with minimal equipment—a medicine ball—and in various settings, such as at the gym, at home, or outdoors. The exercise is suitable for individuals of different fitness levels, and the intensity can be adjusted by selecting a suitable weight of the medicine ball and modifying the speed and force of the slams.

As with any exercise, it’s important to maintain proper form, start with an appropriate weight and progression, and listen to your body’s limits. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare or fitness professional before incorporating medicine ball slams into your exercise routine.

Cable Woodchop Exercise

The cable woodchop exercise is a compound movement that targets multiple muscle groups and offers several benefits for strengthening the body. Here’s how the cable woodchop exercise can contribute to improved strength:

Core strength: The cable woodchop primarily targets the muscles of the core, including the rectus abdominis, obliques, and transverse abdominis. These muscles work in a coordinated manner to generate and control the twisting and rotational movement involved in the exercise. As a result, regular performance of cable woodchops can lead to improved core strength, stability, and enhanced functional movement patterns.

Rotational strength: The rotational aspect of the cable woodchop exercise helps develop strength in the muscles responsible for rotation, including the obliques, internal and external obliques, and the muscles of the lower back. These muscles are vital for activities that involve twisting and turning motions, such as sports, daily activities, and functional movements.

Upper body strength: The cable woodchop exercise also engages the muscles of the upper body, including the shoulders, back, and arms. During the downward phase of the woodchop, the muscles in the back and shoulders work to control and decelerate the movement, providing an eccentric contraction. During the upward phase, these muscles generate force to pull the cable back up. As a result, the exercise helps improve upper body strength and muscle endurance.

Leg and hip strength: The lower body muscles, including the glutes, quadriceps, hamstrings, and hip muscles, are engaged during the cable woodchop exercise. The lower body provides a stable base and generates power as you initiate the movement by twisting and rotating from the hips. Strengthening the lower body muscles contributes to overall stability, balance, and functional movement.

Improved coordination and balance: The cable woodchop exercise requires coordination between the upper and lower body, particularly in terms of timing and sequencing the movements. This exercise can help improve neuromuscular coordination and balance, as well as reinforce proper movement patterns.

Functional strength and performance: The cable woodchop exercise mimics rotational movements often encountered in daily life, sports, and activities. By training these specific movement patterns, the exercise can enhance functional strength and performance, making everyday tasks and athletic activities easier and more efficient.

When performing the cable woodchop exercise, it’s important to maintain proper form, start with an appropriate weight, and progress gradually. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare or fitness professional to ensure the exercise is suitable for you and to receive guidance on proper execution.

Burpee

The burpee is a dynamic and intense exercise that can provide significant cardiovascular benefits. Here’s how the burpee enhances the cardiovascular system:

Increased heart rate: The burpee is a high-intensity exercise that involves explosive movements, including a squat, plank, push-up, and jump. These rapid and demanding actions require a significant amount of effort and energy. As a result, the heart rate increases rapidly to supply oxygen and nutrients to the working muscles. Sustained elevation of the heart rate during a burpee workout helps improve cardiovascular endurance and strengthens the heart.

Aerobic exercise: Burpees are primarily an aerobic exercise, meaning they use oxygen to meet the energy demands of the body. Performing burpees repeatedly for a prolonged duration challenges the cardiovascular system, increasing the oxygen uptake and delivery to the muscles. This helps improve the efficiency of the heart and lungs, enhancing aerobic capacity and endurance.

Calorie burning: Burpees are a full-body exercise that engages multiple large muscle groups simultaneously. This combination of strength and cardio exercise leads to a high caloric expenditure. The more calories you burn during a workout, the greater the cardiovascular demand. Regularly incorporating burpees into your routine can contribute to weight management and overall cardiovascular health.

Source: Courtesy of CrossFit Inc.

Interval training benefits: Burpees can be incorporated into high-intensity interval training (HIIT) workouts, which are known for their cardiovascular benefits. HIIT alternates between short bursts of intense exercise, like burpees, and periods of rest or lower-intensity exercise. This interval format challenges the cardiovascular system by repeatedly elevating and recovering the heart rate, promoting cardiovascular adaptations and improved aerobic fitness.

Metabolic boost: The intense nature of the burpee exercise elicits an elevated metabolic response. This means that even after completing a set of burpees, your body continues to burn calories at an elevated rate during the recovery period. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC), contributes to additional cardiovascular and metabolic benefits.

Improved circulation: Burpees involve movements that require blood to flow against gravity, such as when transitioning from a push-up position to a standing jump. This aids in the improvement of circulation and helps the body efficiently transport oxygen and nutrients to the muscles. Enhanced circulation supports overall cardiovascular health and function.

It’s worth noting that burpees are a demanding exercise, and individuals should start at an appropriate fitness level and progress gradually. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare or fitness professional to determine if burpees are suitable for you and to receive guidance on proper form and execution.

Kettlebell Swings

Kettlebell swings primarily target the muscles of the posterior chain, which includes the muscles on the backside of the body. Here are the key muscles worked during kettlebell swings:

• Glutes: The gluteus maximus, the largest muscle in the buttocks, is the primary muscle activated during kettlebell swings. It is responsible for hip extension, which occurs during the explosive hip thrust at the top of the swing. Kettlebell swings can help strengthen and tone the glutes.
• Hamstrings: The muscles at the back of the thighs, known as the hamstrings, are heavily engaged during kettlebell swings. They work dynamically to extend the hips and stabilize the knees during the swinging motion. Strengthening the hamstrings can improve overall lower body strength and stability.
• Core muscles: Kettlebell swings are effective for strengthening the core muscles, including the rectus abdominis (six-pack muscles), obliques (side abdominal muscles), and the deep stabilizing muscles of the core. These muscles engage to stabilize the torso and maintain proper posture throughout the swing. A strong core is essential for generating power and transferring force efficiently.
• Lower back muscles: The erector spinae muscles, located along the spine, play a vital role in kettlebell swings. They provide stability to the lower back and help maintain an upright posture during the movement. However, it’s important to engage the core properly to avoid excessive strain on the lower back.
• Quadriceps: Although the emphasis of kettlebell swings is on the posterior chain, the muscles at the front of the thighs, known as the quadriceps, also play a supportive role. They assist in extending the knees during the upward phase of the swing.
• Hip muscles: The hip adductors (inner thigh muscles) and the hip abductors (outer hip muscles) are also activated to some degree during kettlebell swings. These muscles contribute to hip stability and help maintain proper alignment throughout the movement.
• Additionally, kettlebell swings require the involvement of stabilizer muscles, such as the muscles of the shoulder girdle, upper back, and grip muscles. These muscles assist in maintaining control of the kettlebell and proper posture during the exercise.

It’s important to perform kettlebell swings with proper form and technique to maximize muscle activation and minimize the risk of injury.

Mountain Climber Exercise

Yes, the mountain climber is considered an effective abs exercise. While it primarily targets the core muscles, it also engages several other muscle groups, making it a compound exercise that provides multiple benefits.

Here’s how the mountain climber targets and strengthens the abs:

Rectus abdominis: The rectus abdominis, commonly known as the “six-pack” muscles, is the main muscle targeted during mountain climbers. This muscle group runs vertically along the front of the abdomen and is responsible for flexing the trunk. As you bring your knees toward your chest in a mountain climber, you engage the rectus abdominis, which helps strengthen and tone these muscles.

Obliques: The obliques, located on the sides of the abdomen, are also activated during mountain climbers. These muscles are responsible for rotation and lateral flexion of the trunk. As you bring your knees diagonally towards the opposite elbow during the exercise, the obliques work to stabilize and rotate the torso, helping to improve overall core strength and stability.

Transverse abdominis: The transverse abdominis is a deep abdominal muscle that wraps around the sides and front of the abdomen, acting as a corset to provide stability and support to the spine. Mountain climbers engage the transverse abdominis to help stabilize the core and maintain proper alignment during the exercise.

Hip flexors: The hip flexor muscles, including the iliopsoas and rectus femoris, are also engaged during mountain climbers. These muscles connect the hip and thigh and assist in raising the knees toward the chest. Engaging the hip flexors in the mountain climber exercise helps improve their strength and flexibility.

Upper body muscles: In addition to targeting the abs, mountain climbers engage the muscles of the upper body, including the shoulders, chest, and arms. The muscles in the shoulders and arms work isometrically to stabilize the upper body and maintain the plank position while performing the exercise.

Furthermore, mountain climbers are a dynamic exercise that raises the heart rate, providing cardiovascular benefits and contributing to calorie burning. This exercise also enhances overall core stability, improves coordination, and challenges the muscles of the lower body, including the quadriceps, hamstrings, and glutes.

To maximize the effectiveness of mountain climbers, it’s important to maintain proper form, including a neutral spine, engaged core, and controlled movements. Gradually increase the intensity and duration as your strength and endurance improve.

Turkish Get Up

The Turkish get-up is a highly effective and complex exercise that targets multiple muscle groups throughout the body. Here are the key muscles that the Turkish get-up strengthens:

Core muscles: The Turkish get-up heavily engages the muscles of the core, including the rectus abdominis (six-pack muscles), obliques (side abdominal muscles), and transverse abdominis (deep abdominal stabilizers). These muscles work together to stabilize the torso and maintain proper alignment during the movement.

Shoulders: The Turkish get-up requires a significant amount of shoulder stability and strength. The exercise engages the deltoids (shoulder muscles), particularly the anterior (front) and medial (side) heads, as they work to stabilize and control the weight overhead throughout the movement.

Upper back and scapular stabilizers: The muscles of the upper back, including the trapezius, rhomboids, and serratus anterior, are activated during the Turkish get-up. These muscles assist in maintaining proper scapular (shoulder blade) position and stability throughout the exercise.

Glutes and hips: The gluteus maximus (the largest muscle in the buttocks) and the hip muscles, including the hip flexors, hip abductors, and hip extensors, play a significant role in the Turkish get-up. They work together to stabilize the hips, generate power, and provide a solid base for the movement.

Quadriceps and hamstrings: The muscles of the front and back of the thighs, including the quadriceps and hamstrings, are engaged during various phases of the Turkish get-up. These muscles provide stability and assist in controlling the movement during transitions, such as the kneeling to standing portion of the exercise.

Forearms and grip strength: Holding and controlling the weight during the Turkish get-up requires strong forearms and grip strength. As you grip the kettlebell or weight, the muscles of the forearms, including the flexors and extensors, are activated to maintain a secure grip.

Balance and stability muscles: The Turkish get-up challenges various smaller stabilizer muscles throughout the body, including those in the ankles and feet. These muscles help improve balance, coordination, and overall functional stability.

The Turkish get-up is a complex exercise that targets both major muscle groups and smaller stabilizer muscles. It not only builds strength but also improves mobility, stability, and body awareness.

It’s important to start with a light weight or no weight at all when learning the Turkish get-up and gradually increase the load as you become proficient in the movement.

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What are the Benefits of Burpees?

Burpees are a full-body exercise that can provide a range of benefits for your health and fitness. Here are some of the key benefits of doing burpees:

Improves cardiovascular health: Burpees are a high-intensity exercise that gets your heart rate up and improves your cardiovascular endurance.

Source: WODSHOTS

Builds strength: Burpees are a compound exercise that work multiple muscle groups at once, including your chest, shoulders, arms, glutes, and legs. This helps to build overall strength and muscle mass.

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Burns calories: Burpees are a high-intensity exercise that can burn a lot of calories in a short amount of time. This makes them an effective exercise for weight loss and improving body composition.

Increases agility and coordination: Burpees require you to move quickly and smoothly through different positions, which can improve your agility and coordination.

Can be done anywhere: Burpees require no equipment and can be done anywhere, making them a convenient exercise for busy schedules or for when you don’t have access to a gym.

Boosts endurance and stamina: Burpees require you to use your own bodyweight, which can improve your endurance and stamina over time.

Burpees are a challenging exercise that can provide a range of benefits for your health and fitness. They are a great way to build strength, burn calories, and improve cardiovascular health, and can be done anywhere with no equipment needed.

Video  – What Happens to your Body When You Do 100 Burpees Every Day?

What are Consistent Daily Habits Effective?

Consistent daily habits are effective for a number of reasons. Here are some key benefits:

• Builds discipline: Consistently following a daily routine helps to build discipline and self-control. When you commit to doing something every day, you train yourself to stick to a schedule and be accountable to yourself.
• Increases productivity: By establishing a daily routine and sticking to it, you can increase your productivity and make more efficient use of your time. When you have a clear plan for your day and prioritize your tasks, you’re less likely to waste time or get sidetracked by distractions.
• Improves focus and concentration: When you establish a daily routine and follow it consistently, you can train your brain to focus on the task at hand and avoid distractions. This can improve your concentration and help you stay more focused throughout the day.
• Builds momentum: Consistent daily habits create a sense of momentum and progress. When you make daily progress towards your goals, you feel more motivated and confident in your ability to achieve them.
• Improves overall well-being: Consistently engaging in healthy habits, such as exercise, meditation, or healthy eating, can improve your overall physical and mental well-being. When you make these habits a part of your daily routine, you’re more likely to maintain them over the long-term.

In summary, consistent daily habits are effective for building discipline, increasing productivity, improving focus and concentration, building momentum, and improving overall well-being. By establishing a daily routine and sticking to it, you can create positive habits that help you achieve your goals and lead a more fulfilling life.

What Muscles Do Burpees Improve?

Burpees are a full-body exercise that can work multiple muscle groups at once. Here are the main muscles that burpees can improve:

Chest: The push-up portion of the burpee works the chest muscles, including the pectoralis major and minor.

Shoulders: The push-up and jump portions of the burpee work the shoulders, including the deltoids.

Triceps: The push-up portion of the burpee works the triceps, which are the muscles located on the back of the upper arm.

Back: The plank portion of the burpee works the muscles of the back, including the erector spinae and latissimus dorsi.

Glutes: The jump portion of the burpee works the glutes, which are the muscles of the buttocks.

Legs: The squat and jump portions of the burpee work the muscles of the legs, including the quadriceps, hamstrings, and calves.

Burpees are a great full-body exercise that can improve strength and muscle mass in multiple muscle groups at once. By incorporating burpees into your exercise routine, you can develop a well-rounded physique and improve your overall fitness.

Why are Burpees So Effective at Enhancing Cardiovascular Health?

Burpees are a highly effective exercise for enhancing cardiovascular health for several reasons:

High-intensity interval training: Burpees are a high-intensity interval training (HIIT) exercise, which means they involve short bursts of intense activity followed by periods of rest or low-intensity exercise. HIIT has been shown to be highly effective for improving cardiovascular fitness and reducing the risk of heart disease.

Full-body workout: Burpees are a full-body exercise that work multiple muscle groups at once, including the legs, glutes, core, chest, shoulders, and arms. This means that they require a lot of energy and increase the demand on the cardiovascular system to deliver oxygen-rich blood to the muscles.

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Increased heart rate: Burpees elevate the heart rate quickly, which means the heart has to work harder to pump blood to the muscles. This increased demand on the cardiovascular system improves its overall efficiency and can lead to improvements in cardiovascular health.

Can be modified: Burpees can be modified to increase or decrease the intensity depending on an individual’s fitness level. This makes them accessible to a wide range of people, including those who may have limitations that prevent them from engaging in high-impact exercises like running.

Burpees are an effective exercise for improving cardiovascular health due to their high-intensity nature, full-body workout, ability to elevate heart rate quickly, and adaptability to different fitness levels.

By incorporating burpees into your exercise routine, you can improve your cardiovascular fitness and reduce your risk of heart disease.

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How Can Cardio Assist with fat Loss?

Cardiovascular exercise, also known as “cardio,” can help with fat loss in a few ways:

Burns calories: Cardio increases your heart rate and breathing rate, which leads to burning more calories during the workout. The more calories you burn, the greater your potential for fat loss.

Boosts metabolism: Regular cardiovascular exercise can also increase your overall metabolic rate, meaning that your body burns more calories throughout the day even when you’re not exercising. This can help you achieve a calorie deficit, which is necessary for fat loss.

Source: Photo courtesy of CrossFit Inc.

Reduces body fat: Cardiovascular exercise has been shown to reduce body fat, especially when combined with a healthy diet. As you burn more calories and create a calorie deficit, your body will start to use stored fat as energy, leading to a reduction in overall body fat.

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Improves insulin sensitivity: Regular cardiovascular exercise can also improve insulin sensitivity, which is important for maintaining healthy blood sugar levels. When your body is more insulin sensitive, it is better able to use carbohydrates for energy instead of storing them as fat.

Overall, incorporating cardio into your exercise routine can be a helpful tool for fat loss, but it’s important to also focus on a healthy diet and strength training to achieve the best results.

Video – What are the Best Cardio Machines for Fat Loss?

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What is the Cardiovascular System?

The cardiovascular system, also known as the circulatory system, is a complex network of organs, vessels, and cells that work together to transport blood, oxygen, and nutrients throughout the body. The system is composed of the heart, blood vessels (arteries, veins, and capillaries), and blood.

The heart is the main organ of the cardiovascular system and serves as a muscular pump that contracts and relaxes rhythmically to circulate blood throughout the body. Blood vessels are the tubes that transport blood to and from the heart and the rest of the body.

Arteries carry oxygen-rich blood away from the heart, while veins carry oxygen-poor blood back to the heart. Capillaries are small, thin-walled vessels that connect arteries and veins and facilitate the exchange of oxygen, nutrients, and waste products between the blood and tissues.

Source: © Stevie D Photography

The blood itself is made up of red and white blood cells, platelets, and plasma. Red blood cells carry oxygen from the lungs to the tissues, while white blood cells help fight infection and disease. Platelets are involved in blood clotting, which helps to prevent excessive bleeding.

Overall, the cardiovascular system plays a critical role in maintaining the health and functioning of the body’s tissues and organs by ensuring that they receive a steady supply of oxygen and nutrients.

What is V02 Max in the Human Body?

VO2 max, or maximal oxygen uptake, is a measure of the body’s maximum capacity to take in, transport, and use oxygen during exercise. It is a commonly used indicator of cardiovascular fitness and endurance capacity.

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During exercise, the body’s oxygen demand increases, and the cardiovascular and respiratory systems work together to deliver oxygen to the muscles. VO2 max represents the maximum amount of oxygen that can be utilized by the body during exercise, and is typically expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

VO2 max can be affected by a number of factors, including genetics, age, sex, and training status. Generally, individuals who are physically fit and have trained regularly have higher VO2 max values than those who are less fit or untrained.

VO2 max can be measured directly through laboratory tests that involve measuring oxygen consumption and carbon dioxide production during exercise. It can also be estimated through field tests that involve measuring heart rate and other variables during a standardized exercise protocol.

Improving VO2 max can be achieved through regular cardiovascular exercise, such as running, cycling, or swimming, and can lead to improved endurance capacity and overall cardiovascular health.

Why is a Healthy Heart Important?

A healthy heart is important for several reasons, including:

Pumping blood: The heart is responsible for pumping blood throughout the body, delivering oxygen and nutrients to the tissues and organs. A healthy heart is better able to perform this function efficiently, ensuring that the body’s cells receive the oxygen and nutrients they need to function properly.

Supporting physical activity: Regular physical activity, such as exercise, is important for maintaining overall health and well-being. A healthy heart is better able to support physical activity, allowing individuals to engage in more strenuous and prolonged exercise without experiencing fatigue or shortness of breath.

Source: Stevie D

Reducing the risk of cardiovascular disease: Cardiovascular disease, which includes conditions such as coronary artery disease, heart failure, and stroke, is a leading cause of death and disability worldwide. A healthy heart, achieved through lifestyle factors such as a healthy diet, regular exercise, and avoidance of smoking and excessive alcohol consumption, can help to reduce the risk of developing these conditions.

Improving overall health: A healthy heart is a key component of overall health and well-being. Individuals with a healthy heart are more likely to experience better quality of life, reduced risk of chronic diseases, and longer life expectancy.

In summary, a healthy heart is essential for maintaining overall health, reducing the risk of chronic diseases, and supporting physical activity and well-being.

What Common Cardio Machines can be found in the Gym?

There are several common cardio machines that can be found in most gyms, including:

• Treadmill: A treadmill is a popular cardio machine that simulates running or walking. It allows the user to control the speed, incline, and duration of their workout.
• Stationary bike: A stationary bike is a low-impact cardio machine that simulates cycling. It can be used for both high-intensity and low-intensity workouts.
• Elliptical trainer: An elliptical trainer is a low-impact cardio machine that simulates running or walking, without putting stress on the joints. It can be used for both high-intensity and low-intensity workouts.
• Stair stepper: A stair stepper is a cardio machine that simulates climbing stairs. It can be used for both high-intensity and low-intensity workouts.
• Rowing machine: A rowing machine is a full-body cardio machine that simulates rowing on water. It provides a low-impact workout that targets the upper body, lower body, and core.
• Cross-trainer: A cross-trainer is a versatile cardio machine that combines the benefits of a treadmill, elliptical, and stair stepper. It allows the user to vary their workout and target different muscle groups.

Overall, these cardio machines can provide a variety of workouts to improve cardiovascular health, burn calories, and improve overall fitness levels.

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Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Although some people will tell you that cardio shouldn’t be ranked high up in the “things to do to lose weight,” you should not outright regard as cardio being bad. Mike Diamonds certainly doesn’t and he knows the ups and downs of losing weight and gaining weight yearly.

But let’s make it clear that we are not ditching here some of the golden rules of losing body fat such as calorie deficit, strength training and HIIT.

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Walking is also disregarded by many as a form of cardio, even though it is. Just because you don’t break a sweat while walking, it doesn’t mean it isn’t giving you benefits – it certainly helps with losing weight.

Most people assume cardio is either running, cycling or swimming. Something that is high-intensity and that gets you breathing heavily at the end of a session. But walking, you can do it without any of those parameters and can even have a normal conversation with someone while doing it.

Source: Szabolcs Toth / Unsplash

But what are these 3 simple tips from Mike Diamonds to use walking to get under 10% body fat? See it below.

How To Use Walking To Get Under 10% Body Fat

Walking is considered a low-intensity steady-state, which means you can do it for long periods of time without much difficulty. On the other hand, HIIT (high-intensity interval training) is an all-out cardiovascular exercise.

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The biggest ally in knowing that walking can help you lose fat is that, although walking doesn’t burn many calories, the calories it burns come primarily from fat cells.

You can add walking informally, or formally into your training routine. Diamonds says the informal way is just by walking outside, while the formal is by using a treadmill in the gym. Begin with 8,000 steps and gradually increase by 2,000 steps every week. To get under 10% body fat, you might want to go as high as 20,000 steps every day.

Source: SHVETS production on Pexels

Another great tip to increase your walking workout on the treadmill is to increase the elevation of it. Diamonds would do 3-4 sessions of a minimum of 20 minutes with the maximum incline (about 15 per cent). He would walk at a pace of 6 kilometres per hour and keep it consistent.

maintaining your VO2 max at 65% elicits the maximum amount of fat loss.

If you increase your step counts by 1,000 every week, you will notice you will lose body fat fast and without having to change anything else in your routine. You can still work out with heavy weights or play sports.

Check out everything Doctor Mike Diamonds had to say about how to get under 10% body fat by walking in the video below.

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Walking is a simple yet powerful physical activity that can provide numerous benefits to your overall health and well-being. Here are some of the benefits of walking:

1. Improves cardiovascular health: Walking regularly can help improve your heart health by lowering your risk of heart disease, stroke, and high blood pressure.
2. Helps with weight management: Walking is a low-impact exercise that can help burn calories and assist with weight loss or maintenance.
3. Boosts mood and mental health: Walking can help reduce stress, anxiety, and depression by releasing endorphins (feel-good hormones) and improving blood flow to the brain.
4. Improves bone and joint health: Walking is a weight-bearing exercise that can help strengthen bones and reduce the risk of osteoporosis, as well as improve joint mobility and flexibility.
5. Increases energy and stamina: Walking can help boost your energy levels and improve your overall fitness and stamina, making daily activities easier to manage.
6. Lowers the risk of chronic diseases: Regular walking can help lower the risk of chronic diseases such as diabetes, cancer, and arthritis.
7. Promotes better sleep: Walking can help regulate your sleep cycle, allowing you to fall asleep faster and stay asleep longer.
8. Improves digestion and gut health: Walking can aid in digestion by stimulating the muscles in your abdomen and reducing constipation.

Overall, walking is a simple yet effective way to improve your health and well-being. Even a small amount of daily walking can provide significant benefits, so consider incorporating this activity into your daily routine.

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The amount of walking recommended per day varies depending on your age, fitness level, and overall health. However, the general guideline for adults is to aim for at least 150 minutes of moderate-intensity physical activity, such as brisk walking, per week. This equates to approximately 30 minutes of walking per day, five days a week.

If you are unable to commit to 30 minutes of walking in one go, you can break it down into smaller chunks throughout the day. For example, you could aim for three 10-minute walks or two 15-minute walks. The key is to find a routine that works for you and fits into your daily schedule.

It’s important to note that these recommendations are just a general guideline, and it’s always best to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions. Your healthcare provider can give you personalized advice on how much and what type of physical activity is safe and appropriate for you.

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Source: Lucas Guimarães Bueno on Pexels

Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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There are two kinds of people in the bodybuilding community. Those who love cardio, and those who detest it. It is difficult to find someone in the middle. That is because, depending on who you ask, cardio can either help you achieve your goals, or be detrimental.

For example, although cardio is beneficial for many things, strength training is better for weight loss, because by building muscle, you are increasing your resting metabolic rate (RME) which is how many calories your body needs to keep functioning. The higher your RME, the higher your metabolism and, in theory, the leaner you are.

It is along those lines that turn a lot of people against cardio. As if cardio was a waste of time or even detrimental to hypertrophy. But is it? That is what a video shared by House of Hypertrophy decided to talk about.

According to them, utilising recent scientific studies, cardio can benefit long-term hypertrophy. Check it out.

Source: Courtesy of CrossFit Inc.

Can Cardio Increase Your Muscle Growth?

In a study from Canada, a group of untrained people trained one leg with cardio (cycling) and the other without any cardio for 6 weeks. Following that, they did a 10-week strength program of bilateral lower body exercises with leg presses, squats, leg extensions, hamstring curls and calf raises.

“By the end of these 10 weeks, it was found slow and fast-twitch fibres growth tended to be superior for the leg that cycled for 6 weeks beforehand versus the leg that didn’t do anything for the first 6 weeks.”

The researchers came to the conclusion that cycling before a 10-week strength training program produced significant increase in capillary density, which has a relation to slow and fast-twitch fibre hypertrophy.

Those with lower capillary density compared to those with higher capillarization, have less inclination to hypertrophy, as two separate studies from the Netherlands and the United States reported. An increase in capillary density benefits recovery and supports the process of growing muscle fibres.

It is also important to note that lifting weights is more aerobic than most people think. For example, a 200-metre sprint involves 29% contribution from the aerobic system, the video explains. In the same way during lifting weights, recovery between sets, performance on later sets and recovery between sessions will rely on the aerobic system to a large degree.

Although scientific literature doesn’t show a correlation between the detrimental effects of doing cardio for strength gain, some studies (as seen above) state that you could get long-term benefits of muscle growth if you combine it with some form of cardio.

You could also take a break from your strength training and focus on cardio for a while to probably see great results. For example, a 2013 study showed that a group who trained for 24 weeks non-stop and one that trained for 6 weeks and rested for 3 weeks and then repeated two more times for a total of 24 weeks of training, saw similar strength gains in their chest, triceps and bench press. It is plausible that the group who rested in those 3 weeks could have gotten better gains if instead of resting they performed some form of cardio workouts.

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There are many reasons why doing cardio or cardiovascular exercise is beneficial for your health and overall well-being. Here are a few of them:

1. Improved Heart Health: Cardiovascular exercise helps to strengthen your heart muscles and improve circulation, reducing the risk of heart disease, high blood pressure, and stroke.
2. Weight Loss: Cardio burns calories and helps to shed unwanted body fat. Regular cardio exercise can be an effective way to maintain a healthy weight.
3. Reduced Stress: Cardio releases endorphins in the brain, which can help to reduce stress, anxiety, and depression.
4. Increased Energy Levels: Cardio exercise increases the efficiency of your body’s oxygen usage, leading to increased energy levels throughout the day.
5. Improved Sleep: Regular cardio exercise can help to improve the quality of your sleep, leading to better overall health and well-being.

Overall, doing cardio is a great way to improve your health and fitness, both physically and mentally. It is recommended that adults aim for at least 150 minutes of moderate-intensity cardio exercise per week.

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Source: Natalie Hawthorne on Pexels

Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:

1. Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
2. Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
3. Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
4. Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
5. Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.

In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.

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What are the Health Benefits of Running?

Running is an excellent form of exercise that can provide a wide range of health benefits, including:

Improved cardiovascular health: Running strengthens your heart, lungs, and circulatory system, which can lower your risk of heart disease, stroke, and other cardiovascular problems.

Weight management: Running is an effective way to burn calories and maintain a healthy weight, which can also reduce your risk of obesity-related health problems.

Stronger bones: Running can help increase bone density, which can reduce your risk of developing osteoporosis and other bone-related conditions.

Source: California Performance Co

Improved mental health: Running can release endorphins, which are natural feel-good chemicals in your brain, and can improve your mood and reduce stress and anxiety.

Reduced risk of chronic diseases: Running can help reduce your risk of developing chronic diseases such as type 2 diabetes, some cancers, and Alzheimer’s disease.

Improved immune function: Running can also help improve your immune system function, making you less susceptible to illnesses.

Better sleep: Running can help you sleep better at night, which can improve your overall health and well-being.

Overall, running is a highly beneficial form of exercise that can improve both physical and mental health. However, it’s important to start slowly and gradually increase the intensity and duration of your runs to avoid injury.

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Why is Sitting Harmful to Health?

Sitting for long periods of time can be harmful to your health in several ways. Here are some of the reasons why:

• Decreased physical activity: When you sit for long periods, you are not engaging in physical activity, which can lead to a sedentary lifestyle. This lack of activity can increase your risk of obesity, type 2 diabetes, heart disease, and other health problems.
• Poor posture: Sitting for extended periods can lead to poor posture, which can result in pain and discomfort in the neck, shoulders, and back. Over time, poor posture can cause spinal problems and other musculoskeletal disorders.
• Reduced blood flow: Sitting for long periods can cause blood to pool in your legs, which can lead to varicose veins, deep vein thrombosis, and other circulatory problems.
• Increased risk of chronic diseases: Studies have linked prolonged sitting with an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.
• Mental health issues: Prolonged sitting can also contribute to mental health problems such as depression, anxiety, and stress.

To mitigate the harmful effects of sitting, it’s important to take frequent breaks and engage in physical activity throughout the day. Simple actions such as standing up, stretching, and taking short walks can help improve your health and reduce the negative impact of sitting.

Source: Greg Rosenke on Unsplash

Why is Spending Time Outdoors So Beneficial?

Spending time outdoors has many benefits for both physical and mental health. Here are some reasons why:

Improved mood: Spending time in nature has been shown to improve mood, reduce stress and anxiety, and increase feelings of happiness and well-being.

Increased physical activity: Outdoor activities such as hiking, biking, and walking encourage physical activity, which can improve cardiovascular health, strengthen muscles and bones, and reduce the risk of chronic diseases.

Boosted Vitamin D levels: Sunlight exposure is one of the primary ways that the body produces vitamin D, which is essential for bone health, immune system function, and other bodily processes.

Improved cognitive function: Being in nature can improve cognitive function, including attention, memory, and creativity.

Reduced inflammation: Exposure to nature has been linked to reduced inflammation, which is associated with a range of chronic diseases.

Increased social connection: Outdoor activities can facilitate social connections and help build relationships with friends and family.

Spending time outdoors can have many positive effects on physical and mental health. Whether you take a walk in the park, go on a hike, or simply spend time in your backyard, getting outside can help you feel better and live a healthier life.

Why are Healthy Habits so Important?

Healthy habits are essential for maintaining good physical and mental health. Here are some reasons why:

• Reduced risk of chronic diseases: Engaging in healthy habits such as regular exercise, eating a balanced diet, and getting enough sleep can lower your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
• Improved mental health: Healthy habits can also have a positive impact on mental health by reducing stress, anxiety, and depression.
• Increased energy and productivity: When you adopt healthy habits, you are more likely to have more energy and be more productive throughout the day.
• Improved quality of life: Healthy habits can help you maintain a good quality of life by reducing the risk of health problems and allowing you to enjoy the activities that you love.
• Increased longevity: Healthy habits can help you live a longer, healthier life by reducing the risk of premature death and age-related health problems.

While it may take some effort to establish healthy habits, the benefits are well worth it. By making small changes to your daily routine, such as choosing healthy foods, getting regular exercise, and prioritizing sleep, you can improve your health and well-being for years to come.

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Jumping rope is one of those great exercises that most people skip doing (pun intended). It is great for conditioning while targeting most of your lower body muscles such as the calves, quads, hamstrings, glutes, abs and even your forearms.

Plus, these are some of the benefits you could expect from regularly skipping rope.

• Burns calories: Jumping rope is a great way to burn calories and lose weight. It can burn up to 10 calories per minute, making it a highly efficient form of cardio.
• Improves coordination: Jumping rope requires you to coordinate your hands and feet, improving your overall coordination and balance.
• Increases endurance: Jumping rope is a high-intensity exercise that can improve your cardiovascular endurance, allowing you to perform other activities for longer periods of time.
• Portable and convenient: Jump rope is a simple piece of equipment that you can take anywhere and use at any time, making it a convenient form of exercise.
• Low impact: Jumping rope is a low-impact exercise, making it a great choice for individuals with joint pain or injuries.

Honestly, we don’t know why people don’t do jump rope exercises more often as it can translate to improving other areas of your fitness by leaning out your body and strengthening at the same time.

Perhaps, not only you want to be persuaded to do jump rope daily, but you would like to know what 30 minutes of jump rope every day for 30 days would do to your body. For that, we can look at someone who has done it previously, like the brother from Goal Guys.

The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”

Turns out that Cam Jones did 30 minutes of jump rope every day for 30 days. Here are the results.

Source: Courtesy of CrossFit Inc.

30 Minutes of Jump Rope Every Day For 30 Days

So, what would happen to your body if you do 30 minutes of jump rope every day for 30 days? One thing that Cam Jones does talk about, before anything, is that he trained with different ropes.

There is the speed rope, which is quite famous among CrossFit athletes to be able to do double-unders easier. There are also weighted ropes, ones that are heavier than normal, which would push you to train your arms even more than regular skipping ropes. By the way, Cam Jones decided to train with weighted ropes at some point and challenged his brother to a strength competition.

The first week was incredibly difficult for Cam as he got brutally whipped by the equipment. He learned how to perfect his technique – keeping his head up, jumping in the same place, and not flaring out the elbows.

By the end of the 2^nd week, Cam Jones is actually enjoying skipping rope and doing different styles of jumping. By week three he would do 10 minutes of speed rope, 10 minutes of weighted rope, and the last 10 minutes back to the speed rope.

And he continued on for the remaining days until day 30 came the results.

Before:

• Weight – 151.9 lbs (68.9 kg)
• Body fat – 16.3%

After:

• Weight – 149 lbs (67.5 kg)
• Body fat – 16%

Oh, and the strength challenge with his brother? He won. While Brendan did 2 minutes of weighted jump rope, Cam managed just above 4 minutes.

Check out how he looked before and after and the process in the video below.

VIDEO – 30 Minutes Of Jump Rope Every Day For 30 Days – What Happens to your body?

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There are many reasons why doing cardio or cardiovascular exercise is beneficial for your health and overall well-being. Here are a few of them:

1. Improved Heart Health: Cardiovascular exercise helps to strengthen your heart muscles and improve circulation, reducing the risk of heart disease, high blood pressure, and stroke.
2. Weight Loss: Cardio burns calories and helps to shed unwanted body fat. Regular cardio exercise can be an effective way to maintain a healthy weight.
3. Reduced Stress: Cardio releases endorphins in the brain, which can help to reduce stress, anxiety, and depression.
4. Increased Energy Levels: Cardio exercise increases the efficiency of your body’s oxygen usage, leading to increased energy levels throughout the day.
5. Improved Sleep: Regular cardio exercise can help to improve the quality of your sleep, leading to better overall health and well-being.

Overall, doing cardio is a great way to improve your health and fitness, both physically and mentally. You already saw how skipping rope can be excellent for your health and fitness as a form of cardio exercise. Below are a few more options for you to get acquainted with.

Battle Rope

Burpees

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Carbs or Protein for Endurance Workouts?

Best Cardio Machines for Fat Loss

Does Fasted Cardio Burn More Fat?

When it comes to trying to lose weight, any good and solid information is helpful. One thing is certain, though, you must be in a caloric deficit to lose weight. To achieve that, there are two main strategies a person choose:

• Change the diet – your nutrition is the base of how much fat or muscle you gain
• Increase energy expenditure – more physical activity increases the number of calories you burn, thus making the calorie deficit more achievable

There are numerous benefits of working out, both for your physical and mental health. Here are some of the main benefits:

1. Improved physical health: Regular exercise can help you maintain a healthy weight, build muscle mass, increase your stamina and endurance, and reduce your risk of chronic diseases such as heart disease, diabetes, and cancer.
2. Boosted mood: Exercise has been shown to release endorphins, which can help reduce stress, anxiety, and depression, and boost your overall mood.
3. Better sleep: Regular exercise can improve the quality of your sleep, helping you fall asleep faster and stay asleep longer.
4. Increased energy: Exercise can help improve your energy levels and reduce fatigue by boosting circulation, improving oxygen flow, and stimulating your metabolism.
5. Enhanced cognitive function: Exercise can help improve your memory, focus, and cognitive function by increasing blood flow to the brain and stimulating the growth of new brain cells.
6. Increased self-confidence: Regular exercise can help improve your self-esteem and confidence by making you feel stronger, healthier, and more in control of your body.
7. Social benefits: Exercise can be a great way to meet new people, make friends, and engage in social activities, which can help improve your overall sense of well-being.

But then, comes the question. Morning vs evening workouts for weight loss? Which one is better? That is what Max Posternak talked about in a video he shared.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out what he had to say about morning vs evening workouts for weight loss.

Morning vs Evening Workouts for Weight Loss

According to Posternak, deciding when to work out, in the morning vs evening, depends on your goals.

First, Posternak explains the benefits of working out in the morning:

• Your workout will get done – you won’t feel without energy, will power or desire to workout if you do it early in the day, compared to late at night
• Great against procrastination
• Good start to the day – boosts awareness, attitude and improves your emotional state by releasing endorphins
• You can choose to do it in a fasted state – increases fat mobilisation which can increase your fat-burning ability

The benefits of working out at night, according to Posternak, are:

• Higher body temperature – athletes, in general, perform better when their body’s temperature is high
• Heavier lifts – when you workout at night, you might be able to lift heavier weights because of the calories you have consumed throughout the day
• More energy – perhaps you feel more energised at night because of higher testosterone levels, more flexibility and muscles warmed up
• Lungs efficiency at peak – great for endurance workouts

So those are the benefits. And you still want to know which one is better for weight loss? The answer can vary from person to person. Just find out what are your goals to see which would benefit you the most.

Above all, you should try both of them, for a few weeks working out in the morning only and then other weeks only at night. See what suits you best and keep being consistent at it.

For more information on this subject, click on the video below.

VIDEO – Working Out In The Morning or Evening for Faster Fat Loss?

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How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

• Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
• Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
• Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
• Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
• Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

But what the Buff Dudes decided to focus on is the exercise argument. More precisely, cardio routines.

The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.

Check out the Buff Dudes’ best cardio routines for fat loss that science-based videos don’t talk about.

Source: Greg Rosenke on Unsplash

Best Cardio Routines for Fat Loss

As usual, the Buff Dudes’ video being with some humour. After all, what would the best cardio routines for fat loss be? What kind of cardio? The best cardio is, ultimately, the one that is most beneficial for your specific needs and that you can stick with for the long haul.

Below, the Buff Dudes talk about 5 types of cardio, some known and some not very traditional, their benefits and their drawbacks.

1. Steady-state cardio – any form of cardio that you maintain a steady intensity for a set period of time.
2. Supersets – perform one set of any given exercise and move to another exercise without any rest in between.
3. HIIT – any cardio that alternates between periods of higher intensity with periods of lower intensity.
4. Virtual reality – VR offers multiple ways to work out your body and they can be fun.
5. The 12 3 30 – incline treadmill of 12, speed of 3 miles an hour and walk for 30 minutes

Related: This Box Wants to Combine CrossFit and Virtual Reality

Check out more explanation from the Buff Dudes in their video below to understand better the best cardio routines for fat loss that science-based videos don’t talk about.

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10 Minute Home Fat Burning Workout (NO EQUIPMENT NEEDED)

Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

Source: Julia Larson / Pexels

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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5 Exercise Methods to Burn Belly Fat Faster

Losing weight is often seen as a complicated journey. It is not. Really. All you need to do is burn more calories than you consume consistently and you will be losing weight with time. Simple, isn’t it? But simple does not mean it is easy. In fact, losing weight can be extremely hard for some people.

So how can you lose weight and burn fat? To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

• Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
• Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
• Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
• Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
• Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Sustainable fat loss takes time and effort. You need to focus on doing things right consistently. Choosing the right set of exercises to increase your caloric expenditure will help you achieve your goals. And that is where this 10-minute home fat burning workout comes into play. It was envisioned by Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out the workout below.

10 Minute Home Fat Burning Workout

You will not need any equipment to do this workout and begin losing weight.

And the entire workout is centred around one exercise: the burpee.

But you won’t be doing burpees all day long, but burpees of escalating difficulty every minute on the minute for up to 10 minutes. It’s a CrossFit-style workout known as EMOM. For each minute you have to perform 12 reps of the exercise and use the remaining time in that minute to rest before going for the next exercise and so on.

The exercise list is:

1. Squat thrust
2. Squat thrust jax burpee
3. Squat thrust squat burpee
4. Classic chest-to-ground burpee
5. Single-leg mountain climber burpee (6 reps each leg)
6. Side kick through burpee
7. Chop and hop single-leg burpee (6 reps each leg)
8. Angry mule burpee
9. Triple skyfall
10. Arm get-up burpee (6 reps each arm)

To understand how to perform each exercise, click on the video below.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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