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

Discover the optimal amount of cardio required to effectively combat belly fat by tapping into Jeremy Ethier’s wealth of expertise.

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.

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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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