As summer approaches, many people want to get rid of excess fat accumulated during the winter. The first thing that comes to mind is prolonged cardio training. They know that cardio plays an important role in the fight against excess weight.
But do you know what cardio really is?
Cardio (cardio) is abbreviated from cardiovascular exercise (cardiovascular exercise). Cardio exercises are associated with cardiovascular training, in which there are no breaks and intervals. The goal of cardio is to move simply so that you burn as many calories as possible.
Cardio can be:
- Cycling / cross trainer / exercise bike
- Climbing and descending stairs
- Practicing dynamic sports
Cardio exercises or so-called cardiovascular exercises are divided into two main forms:
- HIIT (High Intensity Interval Training) – high-intensity interval training.
- LIT (Low Intensity Training) – low interval training.
High-intensity interval training (HIIT) is the alternation of short periods of very intense movement. This type of training shows an increase in muscle mass and good muscle formation. Many people believe that HIIT is the most effective form of cardio. Which means you can burn more calories in less time. Intense cardio exercises are more engaging and fun, which makes them more preferred.
Low intensity training (LIT) is the most typical form of cardio training. These are repetitive movements with long duration and low load. Low interval training is certainly not the best cardio workout, but it is a healthier workout for overweight people or those who have not exercised before.
We will pay more attention to low interval training (LIT) and how many calories you can burn in one session. For example, we will take 100 kg of a person performing at least 30 minutes of cardio.
- Tourism – 325 calories
- Climbing stairs / Straimaster equipment – 325 calories
- Walking – 151 calories
- Swimming – 325 calories
Training four times a week for 30 minutes each is equivalent to about 600 calories burned per week, which is nearly 30,000 calories a year (assuming skipping workouts).
What will be the results of your hard work during this period?
Approximately 4 kg of fat for 100 hours of training. This result will not be satisfactory for many of you. Low-interval workouts are not very suitable for burning fat, but are preferred for tone and body health in general.
If your goal is to burn 15-20 kg, you have to spend all your free time on the trail and you will still not achieve this result. This leads to the idea that cardio training is not enough to lose weight, you need to pay attention to diet.
Diet and fat burning!
A good diet will melt the fat in your body, but the only requirement is to monitor your calorie intake. Only cardio without a diet is likely to have a catastrophic effect. Prolonged cardio training will increase your appetite and you will probably not lose excess fat, on the contrary, you will gain new ones.
With a good diet you can easily reach your goal – burning excess fat in a year. And with cardio alone, even if you spend 8 hours a day in the gym, it’s impossible.
The diet plan is not a tasteless food accepted by obligation, it can be tailored to the tastes and preferences of each individual. Cardio is healthy for our body, but diet is most important for burning extra pounds.
Creating a nutrition plan!
The first thing we need to do is calculate the daily calories that allow the body to maintain. Experts in the field recommend that weight loss should not be faster than 1 kg per week. This article will help you increase muscle mass retention while burning fat. And this will be done by monitoring and calculating the daily caloric intake.
During the first two weeks
You need to subtract 300 calories from your daily intake and be sure to keep that amount throughout the period. You will notice weight loss, which is normal for the first week, but it is mostly water that is retained in the body. The second week of the diet is very important and you need to monitor very carefully the caloric intake and the amount of fat lost.
The second week is a very important week. If you lose more than 1kg during this week, add 200-300 calories and monitor your weight. If you do not lose weight, remove another 200-300 calories and monitor the results over the next two weeks. If you gain weight, we lose another 500 calories and monitor our weight.
Significant weight loss!
If you are overweight, due to health problems or you are obese, we assume that you will be more persistent in losing weight. If your goal is to lose 1.5 – 2 kg per week, then you should be very careful about your health. You need to carefully calculate the calories you need and those you can lose. We advise you to turn to specialists who will prepare an individual regime for you.
Gradual weight loss is recommended so that you can keep the results afterwards. Avoid starvation, even if you lose weight faster. Subsequently, this will have the opposite effect. We recommend that you monitor your calorie intake per day and strive to lose weight gradually.
How to use cardio and diet to lose weight!
The diet plan will help to lose weight and keep the muscles in the body. And with cardio, you can keep it tight and strong, and build extra muscle mass. You don’t have to use it to download.
Use cardio for health!
When you notice a visible result of fat loss, do not become obsessed with cardio. Think of it as something that will tone you up and keep you healthy.
When starting a complete diet to lose excess fat, focus on diet and soft cardio workouts. Our proposal for a six-week cardio plan:
- 1 week – twice a week for 10-15 minutes.
- 2 weeks – two or three times a week for 15-20 minutes.
- 3 weeks – three times a week for 15-20 minutes.
- 4 weeks – three times a week for 20-25 minutes.
- Week 5 – three or four times a week for 20-25 minutes.
- 6 weeks – three or four times a week for 20-30 minutes.
When you are close to the desired result, instead of reducing cardio, increase it. Add another 10 minutes each week, this will speed up the removal of fat and tighten your body. And if that doesn’t help, reduce your daily caloric intake by another 200. You shouldn’t panic if you stop losing fat at some point. Do not engage in intense cardio training and drastically reduce calorie intake. If this lasts more than one – two weeks, it’s time to increase cardio and reduce calories.
Cardio is great for maintaining tone and a healthy body, but it is not enough to lose weight. If you want to lose weight, take time for your body, follow a proper diet, because it will not happen with starvation and only with cardio.