Trainer Pete shows you how to get an awesome cardio workout on the elliptical!
Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.
Cardio Workout #1 to burn fat: Slow cardio
The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?
To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.
In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.
Cardio Workout #2 to burn fat: High-intensity cardio
The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.
A better approach is to use interval training. This is the third cardio workout to burn fat.
Cardio Workout #3 to burn fat: Interval training cardio
In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.
So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.
Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.
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Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.
I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!
Cardio Workout #5 to burn fat: Bodyweight circuit cardio
Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.
Whatever you want to call bodyweight cardio, here's how it works.
First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.
After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.
Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!
Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.
Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.
The Turbulence Training fat burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.
Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.
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Eating in the Zone-A Revolutionary Food plan Choice
Some of the revolutionary food plan ideas to come along is something called the Zone, which was originated by Barry Sears, Ph.D. The Zone is based on the idea that we should return to the diets of ancient peoples-diets which stress fruits, vegetables, and meat. The food plan does not deny people carbohydrates, but simply limits their use. Dieters are encouraged to sharply curtail their intake of pasta and potatoes. The Zone works based on a formulation of 40/30/30, meaning 40 percent carbohydrates, 30 percent fat, and 30 percent protein.
There is a physiological basis to the Zone. Dr. Sears developed the food plan in an effort to limit the amount of insulin in the body. This is because a large amount of insulin can lead to a build up of fat, causing obesity and other medical problems. People on the food plan are encouraged to obtain their carbohydrates from vegatables and fruits and their fat from olive oil and other monounsaturated fats.
The biggest advantage to the Zone food plan is that it may lead to significant weight loss. Additionally it is healthier than some diets, since it eliminates non-nutritious carbohydrates and emphasizes fruits and vegetables. The food plan encourages people to eat often-a minimum of every five hours. Additionally it is a low-calorie food plan; the typical female dieter will consume only about 1300 calories at most following the Zone. Another positive aspect of the Zone is that it discourages consumption of junk food, which could be the basis of much weight gain.
Some dieticians heartily endorse the Zone, while others dismiss it as being too difficult to follow. The food plan may also be costly, because of its heavy reliance on protein products. In addition, some critics see the Zone as being too complex, forcing dieters to spend too much time trying to do various calculations.
But perhaps the biggest disadvantage of the Zone is its high protein content. Such a food plan has been linked to heart disease and is actually condemned by the American Heart Association. In addition, the Heart Association questions whether the Zone is actually effective in enabling an individual to shed extra pounds over the long term.
It has been said that the Zone food plan is the polar opposite of a vegetarian diet. This is curious, considering that vegetarians are generally healthy and are less likely to suffer from heart disease. The fact that vegetarians tend to be slim also seems to poke a hole via Dr. Sears’ concept that starchy vegetables can lead to weight gain.
People tend to gravitate to the Zone because it provides them the opportunity to indulge in foods that might be restricted on other diets. Also, the food plan could be more filling than other weight loss plans. The problem, however, is that a variety of the claims made about the Zone are unproven. In consequence, despite Dr. Sears’ research, the food plan has been dismissed as a fad in some quarters.
The Zone benefits from a variety of superstar endorsements. Actresses in Hollywood credit the Zone with helping them to lose weight. On average, a dieter can expect to lose five pounds through the initial two weeks and one pound a week after that introductory period.
Still, some critics charge that the Zone takes the fun out of eating. Whether this is true or not depends upon the opinion of the individual dieter. However, one thing is clear: the Zone is a food plan phenomenon. Like it or hate it, it’s one of the hottest food plan tendencies on the market today. And it appears that, despite some unfavorable publicity, the Zone is here to stay. As always, you must examine with your physician before starting any weight loss regimen.
He or she will closely monitor your progress and can determine whether you are suffering any unwell effects as a result of your diet.
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