Have you ever been able to successful use a weight loss cardio workout to successfully lose body fat?
If you are like most people the answer is yes and no ‘ and usually in the order!
This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.
By using “cardio”, I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.
It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!
In the beginning 2-3 weeks, you see some results pretty quickly. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let’s go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.
Reason #1: It Is Boring!
Unless you are training for a triathlon or are a distance runner, you would more than likely have more engaging things to do with your time then being on a cardio machine for 30-60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.
Lots of people do whatever they can to distract themselves during their cardio workouts. The cover the timer with a towel, watch television, read books, or just about anything else to try and distract themselves.
Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.
The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.
This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.
Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!
Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.
How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?
When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. What this means is that you might burn 350 calories during your cardio workout, then another 500 throughout the rest of the day!
Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!
If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!
Watch the video related to cardio workouts
This jump rope workout will help you lose fat while burning a ton of calories. Jumping rope is a fun exercise which helps to build your overall agility and endurance levels!
Help answer the question about cardio workouts
What are good cardio workouts that can be done in a jail cell? other than burpies?Are jumping jacks cardio? And are they as good as jogging? Or what cardio workouts can be done in a jail cell? Just trying to stay slim while paying my dues!
About Author
Are you frustrated with working hard in the gym and not seeing the results you want? Hello, my name is Tom Gifford, Certified Personal Trainer, and I have some important information that will be of great use to you. Come check out my website at Weight Loss Cardio Workout and download two chapters of my newest book absolutely free! The only thing you have to lose is the excess weight you want to get rid of. Come see a few of my best tips.
nevar i do execises but this i like and i doo .nice work kiss four all
will power is the hardest part. keep going
You need more than just cardio to drop the pounds. You need to throw weight lifting in the mix too. Lift weights that you have to burn in order to get to twelve repititions. Do three sets of those. As for diet, do a low carb diet.
With the food youre going to get, doing something like nightly pushups or sit ups should do the trick, unless you plan on getting tons of canteen food. Just save money by not buying all that junk AND tone up from the relatively nutritious but by no means abundant meals you get.
Pushups are really great, they will tone out your whole upper body.
Jumping jacks are not really held in good standing anymore, more stress on joints than they are worth for cardio gains.
If you're going to prison, there might be facilities to run, play sports, lift weights. You'll have lots of time to do that. Even a lot of jails have some kind of regular activity available (even if its only once a week).
look at some seventeen magazine,,,they always have good cardio workouts that you can do inside
wow thats amazing!!! well done!!! i like when these things actually work!!! xxx
6 months of hard work! Taebo all the way! And it all started from the very first taebo dvd.. and then everything else just flow right through and my attitude started to change . Change my eating habits, cut off time would always be at 5pm, breakfast at 7am. I was sick of being unfit and breathless. Taebo in the morning and then after work 10km run and with good music in my ears I was all set!. Its a challenge! But its do able!
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Yoga, most aerobic exercises for at least 20-30 mins, calisthenics proceeded by warm up stretches and finshing with cool down stretches.
Make sure whatever you are doing it is high intensity and you reach 85% of your target heart rate for a period of time to ensure fat burning. Also dont forget to hydrate during and after exercise.
@slOwqrindnBABY thanks for the info
check out:
HIIT Cardio
http://www.musclemedia.com/training/hiit.asp
Max-OT Cardio
http://www.ast-ss.com/articles/article.asp?AID=97
Guerrilla Cardio
http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf
i love it but i seriously need some strong self will cause i strted strong for a week then a strted skipping, sigh… but im strting back tday so wish me luck ppl!!!!
Muy bueno los ejercicios!!!!!!…aqui en Perú tambien practicamos el Taebo
Saludos
There are two types of upper arms exercises. One is strength training. Strength training will not only help you lose weight, it will also enable you to gain muscles. Too many women share the misconception that once they start gaining muscle, their arms will become fatty. This is nothing but a myth. Rather, the more muscles you gain, the stronger your arms will be!
Another way to lose weight is to do cardio exercises. Cardio exercises will help you lose additional weight as well as burn extra fat. However, you should use cardio exercises in conjunction with strength exercises.
1. Running
Running is one of best activities you can do. It doesn't require special equipment (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain.
.2. Cross-Country Skiing
Whether you're on a gym machine or swooshing over miles of snow, cross-country skiing is an incredible cardio exercise. What makes it so great is that it involves your upper and lower body, which means it doesn't take much to get your heart rate soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing. The downside is: it's HARD. Take your time and ease into it..
3. Bicycling
Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.
.4. Elliptical Trainer
The elliptical trainer is a great way to build endurance while protecting your aching joints from high impact activities. Plus, if you use one with arms, it's just like using a cross-country ski machine. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
.5. Swimming
Swimming, like cross-country skiing, is a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.
.6. Step Aerobics
Step aerobics has yet to lose its luster for many gym-goers and it's a good thing. Step is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
.7. Rowing
This is an often overlooked machine in the gym because most people are confused about how it works. Vigorous rowing can really get your heart rate up while working your arms like crazy. Plus, it's probably not something you do very often which means you'll burn even more calories. In 30 minutes, a 145-lb person can burn about 300 calories. That's if you do it with a little oomph.
.8. Rock Climbing
Rock climbing burns a whopping 380 calories in 30 minutes, but this isn't an activity for the faint of heart. Though you use strength and power with your arms and legs, rock climbing has a high learning curve and requires lots of special equipment and techniques so you don't hurt yourself. Mental strength is a plus!
.9. Walking
If you put a little oomph into it, walking is a great exercise, burning about 180 calories in 30 minutes. Adding hills, sprints or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly–pretend you're trying to catch a bus–and keep you head up, back straight and swing your arms.
.10. Handball
Okay, I'm not just putting this in here because my husband plays handball (and very well, I might add). Similar to racquetball (but without the racquet), the side-to-side sprints will get your heart rate up as well as strengthen your legs. The learning curve is high, so plan on practicing a lot before you can even hit that little ball. A 145-lb person burns over 400 calories in 30 minutes.
haha!u said gooof!!hahaha!sorry..uh putting weights on your arms and moving your arms when you jog will help!!
Really i enjoy this
Thanks!!!!!!!!!!!!!
Ha. I was just about to ask that and then noticed you did.
I hate running indoors. If i'm forced to exercise indoors, i prefer to do a circuit training sort of routine where I do several things so I don't get bored. For example, you could run on the treadmill for 15 minutes, jump rope for 5 minutes, pushups, lunges, back on the treadmill, ab work, etc. without stopping to rest.
even though it sounds like you dont have much fat on you at all. you need to lose as much of the fat in the mid section as possible, so you might want to cut out the pizza and soda. but like i said you probably dont need to. You also need to make sure you work your abs with situps, and other ab exercises. Use weights, just like every other similar muscle the more you push it the more it grows. As for cardio, running is great. While running keep your abs contracted and it will work them even better. Also if you have access to a rowing machine, rowing (or urging) is an amazing workout and forces you to use your abs.
Good luck