Cardio Workout for Weight Loss - No Sweat!


A cardio workout for weight loss is a great way to help you lose weight and at the same time build leaner muscles. Yes, losing weight means having to get up and do some physical activity. When losing weight, the best mantra to take is this: eat less; exercise more.

About weight loss

Before doing a cardio workout for weight loss, it is important to understand what weight loss is. People usually have the wrong impression that losing weight equals to being thin. This is presumption often leads to dangerous results.

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In medical terms, weight loss is the reduction of one's weight to one that is proportional to his body type. To get your ideal weight, you have to know your body mass index (BMI), or the proportion of your weight to your height. Some people are either too thin or too overweight for their height, both of which are unhealthy.

Healthy weight loss

Adopting a healthy weight loss program is the best way to go if you want to lose weight. Healthy weight loss entails eating less and exercising more. This does not mean that you undergo crash diets and other weight loss products.

Eating less simply means you decrease the amount of calories you intake. This means:

1. Replacing soft drinks and sodas with water.

2. Swapping whole milk for semi-skimmed, or semi-skimmed for skimmed.

3. Eating less lunch than usual.

4. Decreasing the intake of sugar in tea and coffee.

5. Having smaller portions of the food you enjoy.

6. Avoiding second helpings at dinner.

7. Cutting out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.

8. Cutting down on beer and alcohol.

Also, exercising more helps your body burn the stored energy and excess fat. One of the methods of exercise is a cardio workout for weight loss.

About cardio

Cardio workout is an effective weight loss method. Together with dieting, cardio workouts help you build a leaner and fit body.

Before you undertake a cardio workout, you need to consult first with a dietitian or a fitness trainer to guide you in your activities.

How often should you do cardio?

Because cardio workout is essential for weight loss, you need to undergo cardio almost everyday. Some claim that the best way to do cardio is during the morning, before breakfast. Why is that? Because doing cardio with an empty stomach results in your body burning the stored fat, as opposed to it burning what you just ate.

How long should a cardio workout take?

A regular cardio workout for weight loss should take about 45 minutes to an hour. When doing cardio, remember to work on a progress level and take note of your training zone. Do not push for an ambitious cardio workout plan that will only result in you pushing your body beyond its limits.

A low-intensity aerobic exercise uses body fat as its primary fuel source. However, as you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. Pick up the pace so you can burn more calories.

If you do the following activities for 30 minutes, this is the amount of calories you can expect to burn:

Aerobic dance - 342 calories

Basketball - 282 calories

Bicycling at 15 mph - 354 calories

Boxing - 330 calories

Circuit weight training - 378 calories

Golf (carrying clubs) - 174 calories

Karate, tae kwon do - 834 calories

Running 8-minute miles - 446 calories

Swimming freestyle, 35 yds/min. - 248 calories

Tennis, singles - 232 calories

Walking, 20-minute miles, flat - 120 calories

Muscle toning

Aside from weight loss, cardio workout also helps you build leaner and toner muscles. Combined with strength-training and a healthy diet, a cardio workout can help you achieve a healthier and better body image in no time.

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