First, when are you doing your cardio? From my experience, the absolute best time to do cardio for fat loss is in the morning when you first wake up and before you eat. This is a hard one, trust me…I know! It will take some getting used to, especially if you are not a morning person. I never used to be a morning person….until I started doing cardio first thing. Now I’m trained like a monkey and wake up at the crack of dawn EVERY DAY!
What is the intensity of your cardio? Your heart rate should be around 65-80% of your maximum heart rate. I would suggest getting a heart rate monitor to track your heart rate so that you know you’re getting the maximum benefits. Before I used a monitor, I thought that my heart rate was surely at 90%. After actually monitoring it, I was only at about 55-60% at best. 🙁 The truth is, that it’s really hard to have an accurate judgment if you are not wearing a monitor. There is one way to tell, if you can hold a conversation while doing your cardio, then generally you need to take it up a notch. Although, you should be able to talk, you shouldn’t be able to hold a conversation. Of course if you are exercising by yourself, you might look a little silly trying to hold a conversation with yourself on the treadmill…..been there 🙂 I would go for the sure thing with the monitor!
Have you ever tried interval training? Doing intervals has shown a significant increase in fat loss when added to someone’s fitness program. There are several different types of interval training that you could try adding to your regimen a few days per week in place of your regular activity. Sprints are my personal favorite, but you can do intervals on any machine. There are many different programs that strictly use interval training for there fat burning cardio. Remember “Body For Life”. That’s a program that only uses interval training and people see great results when following the proper diet regimen.
Increase your resistance training intensity. The best fat burning machine that you have is your muscles. Many people forget this when they are trying to burn fat. They think that they just need more cardio. Try turning up the intensity on your resistance training program. Super sets and drop sets.
And the most important question, what are your nutritional habits like? No matter what your goals are, your nutritional habits are going to play about 70-80% of the role in what kind of results you see. Most people underestimate there daily caloric intake by about 30% on average. That could be the difference of 400-600 calories or more. That reduction of calories alone could be the deal breaker! If nutrition is an area that you are not sure about, I would suggest spending the money on a nutritionist to help you figure out what you need to change in your diet. It’s worth every penny for the knowledge. Your health is the most important thing you have and spending money to better it is should not even be a question. Your results are going to vary. I wouldn’t waste too much time worrying about it and waiting for it to happen. Only you know your body. If something isn’t working, then you need to consider making a change. From my experience there is not only one way to do something when it comes to anything fitness related. You always have to be changing and readjusting your program for maximum results.
In closing, think about this, fat burning has very little to do with cardio. If 80% of your results have to do with your nutritional habits and 10% is your resistance training program and say 10% is your cardio. Where do you think that you should be making the MAJOR adjustments?
Here is a summary:
- Try early morning cardio
- Intensity, intensity, intensity ( How bad do you want it )
- Intervals ( Grueling but, SPRINTS are best )
- Always wait at least 2 hours after eating
- Increase resistance training intensity
- 80% Nutrition. Eat healthier, frequent and smaller meals! ( How bad do you want it )
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Pat King is a Nationally Renowned Health & Fitness Expert and Founder of [http://www.FitnessLifeClub.com]
He has worked in the Health & Fitness field for 12 years and has dedicated his life to spreading the importance of living a conscious healthy life. You can help Pat by joining his FREE membership site at [http://www.FitnessLifeClub.com]
He had been a teacher in the field and last year started his own Health & Fitness training and developing company. Pat teaches seminars in several states which include Professional Development & Leadership trainings for Fitness Professionals and Health Empowerment seminars for corporations and the general public. Pat’s passion for Health & Fitness proves true in the TRULY TRANSFORMATIONAL seminars that he teaches. Pat hopes to release the first of a series of books in January of 2008 which are what he says to be the answer to the Health Crisis in America. Pat believes that he holds the secrets that will change the way people view there health and how it effects others.
