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Friday, 3 July 2015

How Long To Do Cardio For Fat Burning

People always ask me in the gym: how long to do cardio to burn fat. It is a question of a sentence, but the answer may not be so sadly short.
I would say that knowing how long to do cardio for fat loss comes only after you already know how many calories you should eat a day to lose fat. Why? Because if you do not know how much you eat or if you eat much more than you spend then there is little chance that you would lose any fat.

cardio training

Anyway, this is a crucial subject, but if you got to the point where you want to know about the duration of the cardio, I guess you already part of the diet down.
Now, how long cardio to burn fat can be interpreted in two different ways:
For how many weeks or months (I think you do not think day !!) should I do cardio to get in good shape? Or how long the duration of a cardio session should be for effective fat loss.
I would answer the first question like this: You'll do cardio for as long as necessary. You'll do it until you reach your goal. It may be 3 months, or it might be 2 years. It depends on your current form and your desired final destination. But keep in mind that you should be losing no more than two pounds a week. £ 1 is ideal. And everything should come from fat and not the muscle tissue.
The second issue I will discuss a little longer.
To be effective at doing cardio you need to know these basic rules:
You are better to do cardio in the morning on an empty stomach or at any time during the day, after the workout with weights. The reason being only then your glycogen stores (your own stores of carbohydrates) will be exhausted or at least very low. In this situation, your body will resort to using fat for energy.
It was the first thing. The second thing you should consider is: Do you intend to do regular cardio cyclical or high intensity interval training (HIIT) cardio?
Whichever you choose to start out three times a week. Have regular HIIT or 6-8min 15-20min. The hold it there for a week and then increase the first 5min or if you are the second - with 3min. Continue increasing each week until you reach 40 minutes for regular cardio or HIIT for 20min.
At this point, if you do not see results, insert another cardio session for a total of four cardio sessions a week. Wait another week and check again for any changes. If you start to see results in the form of fat loss, then keep doing what you're doing. It works.
If you do not see results, increase cardio sessions per week 5. Give it a week and to reassess the situation. I bet at this stage, you should see some decent changes already. The keep it there.
But if not, or if your body has adapted to this higher level of activity, so your weapon is to increase cardio sessions per week to 6.

Once work stoppages for you and if you still need to lose fat, start by inserting a second cardio session some point during the day, but after hours of the first. You will do two cardio sessions three times a week and one for the other three.
I think you get the idea: Start with three short cardio sessions a week. Gradually increase the duration. Then increase the number of cardio sessions per week up to 6.
If necessary, start the same process over again to match each cardio session with the other until you reach the 2 cardio sessions, twice a day, 6 times a week situation. I doubt, however, that you will ever need to get to this point.
I just wanted to describe the principle so you know how to do.
Well, now, I want to believe that you have an answer to the question how long cardio sessions should be for fat loss - as long as it takes, but follow the main rules.


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