Weight loss can be the result of the loss of water or the loss of muscle tissue, neither of which are conducive for long-term health or weight loss.
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The key to weight loss is losing stored fat. There are a number of ways to measure your body fat. For example, for BMI, the simplest being to divide your height in centimetres by your weight in kilograms. More accurate results can be achieved by trained professionals taking skin-fold measurements using a special tool called a Calliper. There is also bioelectrical impedance analysis whereby a small electrical current is passed through the body.
Many bathroom scales and fitness equipment are capable of measuring body fat using electrical impedance. The evidence linking body fat percentage to poor health outcomes is now well documented. A lower body fat percentage reduces the risk of cardiovascular disease, type 2 diabetes, high blood pressure, gallstones, breathing problems and certain cancers.
A highly effective strategy for losing body fat is doing cardiovascular exercise.
Your Cardio Quota
LISSC, because it is performed at a steady but challenging and manageable pace, is probably a more suitable starting point for individuals with low fitness or who are above average or well above average in terms of body fat percentage. Below is a low impact interval cardio workout that uses nothing but your body weight and is suitable for beginners wishing to lose body fat. It uses low impact moderate intensity intervals to get your heart pumping whilst being easy on the joint. It should take about 30 minutes. Remember to consult your doctor before beginning this or any other fitness program.
Repeat with the other leg. Raise your right knee to waist height while simultaneously lowering your left elbow to meet it. Remain upright and avoid curling your body down towards your knee. Perform a squat by lowering your body to the ground, as if you were about to sit on a chair. Keep your knees in line with your ankles and avoid dropping your hips past your knees. Return to a standing position and kick your right leg out to the front.
Repeat, alternating legs each time. As you step forward and back mirror your footsteps with your arms by holding them at chest height and opening them out and bringing them in to your body.
The main workout consists of four exercises in descending intervals of 60 seconds, 50 seconds, 40 seconds, 30 seconds, 20 seconds and 10 seconds with the same amount of rest between each set i. Bending your right knee, raise your leg above waist height.
At the same time pull your arms down until your elbows are by your waist. Return to the starting position and do the same thing with the other legs. This completes one repetition. Exercise 2: Heel Dig Squat - Start with your feet slightly wider than hip distance apart, arms at your side.
Cardio: Which Exercises Burn the Most Fat?
Kick your right leg forward and gently dig your heel into the ground in front of you while bending your left knee slightly. Bring your feet back together and do the same with your left leg. Return to the starting position and perform a squat. Aerobic activity by its very nature requires fat to be used as a primary fuel source, with carbohydrates and protein being used to a smaller extent. Aerobic activities constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs. However, the type of aerobic work needed for fat loss is a subject open to much debate.
The aim of this article is to determine the best forms of aerobic exercise for fat burning, while explaining the reasons why these methods are effective. So, aerobic activity done at a moderate intensity percent of Maximal Heart Rate [MHR], or within the mythological fat burning zone appears to burn more actual fat, but does it help with greater fat losses over the longer term?
Some researchers suggest not. Max Heart Rate is easily calculated by subtracting your age from As long as the exercise is performed within the aerobic zone using oxygen , and does not become anaerobic in nature instead drawing from carbohydrates for fuel , the higher the intensity the better. With higher intensity aerobics, the body ultimately burns a smaller percentage of fat calories from a much larger number of total calories, so in the end more fat calories will be used. This is not to say that low-intensity aerobics are worthless. As explained later, they do have their place. However, if one is to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method.
Let us turn now to the benefits of high intensity versus low intensity aerobics. All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods although both within the so-called fat burning aerobic zone have benefits specific to their respective functions. To determine the exact intensity needed to benefit from a specific aerobic method, first it is important to determine lower and higher end target heart rates THR.
Use the calculator above to determine these numbers or just subtract your age from , then multiply the result by. The keys to choosing a good aerobic activity include finding one that is enjoyable and effective to ensure it is used consistently to good effect. It is thought that the lower the intensity of an activity, the smaller the number of calories burned per unit of time it is also thought that 15 minutes of cycling will burn more calories than a 45 minute walk at moderate pace.
The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories, while stimulating the metabolic rate for a longer period afterward. The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories.
For fat burning purposes, the variation on running that could be considered is jogging, as this method—although higher intensity aerobic—does not cross the anaerobic threshold to burn carbohydrates as a primary fuel source. Running, as does walking, involves all of the lower body, only on a much larger scale. Running also recruits arms, therefore providing an additional calorie burning effect. It can be done on either a stationary bike the preferred option for those wanting to specifically burn body fat, as there might be fewer distractions with this method , or on the road.
Either of these approaches will suit almost anyone regardless of cardiovascular goals as the resistance can be changed to accommodate preferences in intensity level.
Cardio Exercises For Weight Loss
Cycling is also ideal for HIIT as will be explained later as the resistance can be changed from lower to higher in rapid fashion. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise around per hour.
It is also very low impact as the body is working in a weightless environment water , and, as a result, there is little risk of injury. Using the common freestyle stroke will work well for most people, but if at all possible use a variety of strokes in order to place an emphasis on different muscle groups—this change in intensity will help to burn more calories.
Not commonly used as an aerobic method, jumping rope burns a higher number of calories per hour than rowing over and is best used for shorter periods, as it might lead to impact injuries of the lower leg or hip if done continuously for too long.
3 STEPS TO LEAN LEGS PROGRAM BEFORE & AFTER
Jumping rope burns a higher number of calories per hour than rowing over and is best used for shorter periods. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods. As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training. Regular aerobic training although beneficial for fat burning can place the body into a steady state in that the same pace is maintained throughout.
This means the body has adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so.