How Much Cardio Is Needed To Burn Fat?
April 27th, 2010 | 
Author: 
The goal for anyone who wants to lose fat is to achieve maximum fat burning in the shortest time possible. It is very important to choose or create the right training program that is the most effective. There are a lot of discussions and arguments about what is more effective: long duration and low intensity workouts or high intensity workouts. This can be very confusing for people. A personal trainer in one gym suggests low intensity workouts and if you go to a different gym then a personal trainer there may suggest high intensity workouts.
So how much cardio is needed to burn fat?
As it is with so many other things, both sides have some truth in them. The low intensity aerobic exercise proponents say that this method is more effective in burning body fat because if your heart rate gets out of the target heart rate, you stop burning fat for fuel and start using carbohydrates for fuel. That is why so many experts promote this method.
But the problem with this method is that if your exercise is low in intensity, then you just do not burn enough calories. If you don´t burn enough calories then you will not lose fat. It is better to use more intense exercises in your workouts because they burn more calories. High intensity aerobic exercise can use as much as 65% of the body’s energy needs in the form of carbohydrate. Burning calories is more important than what you use for fuel. The harder you work out the more calories you burn.
But high intensity exercises are only effective if you can maintain it long enough to burn more calories then with low intensity. To burn calories effectively your workout has to last from 25-60 minutes. If you do a very high intensity workout but you it only lasts for 15 minutes then it is not effective. The trick is to find the right tempo. The most effective method to burn calories is a relatively high intensity for 30 minutes or so. The only way to find out what is the most effective zone for you, is to find it out yourself. There is no magic number. Trial and error!
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He said “Watching the indiani Jones movie” LOL!!!
you need to combine a calorie controlled diet with cardio
if you don't you are simply burning carbs
i recommend cardio 3 times a week 20- 30 mins on non consecutive days
There are so many things out there that can help you. The thing you have to do is find what you can commit to and stick with it. It will take some time, but the results will be worth it if you can be consistent.
Take a look some websites like the one below. All of the articles on this website are FREE.
http://firmandfit.webs.com/
@BigNeems LOL, I dont like that concieted motherfucker either bro.
This dude really need to workout on Arms :p
Lot’s of Talk & No walk :p
Running is the best!!
Aim for 3-4 miles a day
But start off slow if it's your first time running..it can be a bit overwhelming
You also alternate between Running and the Elliptical Machines (easier on the joints….)
but Running is the best
Here are some good cardio workouts:
1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
11. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
12. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
13. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.
Dont forget you have to eat healthy too. Alot of fruits and vegetables and drink plenty of water.
dude, id look like that to if i got paid to exercise…….
depends on what type of cardio you are doing…if its rope jumping or interval training,15 minutes is the most. if you are just gonna use a crosstrainer or eliptical,you can do up to 30 minutes
hello lee, ur story looks similar to me..
i am a 22 years old guy…i was 150 kg but now i am 85
first of all as u said its good to cut off fatty and junks, make ur carb portions less…increase protein
for the first 3 months its better to do strength training exersies which mean dnt go heavy alot and use machines instead of free weights and dumb-bells…beside these strength training go for a fast walk on a treadmill for an hour controlling ur heart beats between 125 to 130 inorder not to burn muscles…
if u can also some days to to ur cardio session on am empty stomach its wonderfull…but follow it directly wiz a protein shake it wont let u gain weight dnt worry…
try to eat more frequently (after each 3 hours u must eat a small meal full of protein small carbs and small good fats)
drink alot of water, it helps for training
good luck
I respect this guy,cause it’s obvious that he doesn’t use steroids and other stupid supplements,and he looks good ! His arms are trailing his chest and shoulders,but nobody’s perfect
this is like all talk and no walk
Thanks vince for everything, I went from 67,5 kilo to 90 kilo with a sixpack when I flex.Now I am going for a sixpack without flexing.He knows what he is talking about!!!
cardio also burns muscle so make sure to do weight training along with your cardio. and ummm just dont overdo the cardio maybe like 3-4 times a week,like 15-30 mins each.
If your looking to grow lean muscle mass & keep the fat down it starts with the food intake and recovery
i know a lot of the ppl now a days are endomorphs so its tough to keep the fat off (im in the same boat)
if ur not getting enough protein added with a solid exercise program .. u wont gain much.
+ other aspects in ur diet have to be clean
on the running aspect…. try going through the web and research HIIT training… easier and more effective… 10 miles not only will start to burn the protein and muscle, but will develop ur slow twitch fibers which isnt good
if u can afford it in ur routine.. mix in circuit training to keep the heart rate up to burn fat and calories
Check out —–bodybuilding.com —– and make an account,
their forums and articles are amazing.. and free haha
Have Fun
hey check this guy out he is doing a 40 day fast watch?v=szQ1mqgVCBg
The problem I have is not that the cardio stops working for me it’s that I dont do it in the first place!
You are in the average situation for every teenager in your situation.
to start off as for the cardiovascular exercising average 30 minute run or motion/kinematic exercise will do nicely, I suggest go shoot hoops and such because it is quite hard keeping a routine of running every other day , you will get bored unless you are a very disciplined person.
As a start to Body building i suggest you start the first two weeks light weight and a lot of reps. The reason being is so can lose that fat and start getting your Strength up which will also define your arms.
Weeks 2-4 should be your heavy lifting and do your maximum weight and reps. Usually when you Max out like that you can only do about 5 to 6 Reps and thats how it should be if your doing more than that then its not your Max. Every other week you should be increasing your weight by 10 lbs or so.
for bodybuilding you should alternate such as:
Monday= cardio/ Legs
Tuesday=Abs/Back
Wednesday =Chest/shoulders/cardio
thursday=rest
friday= Biceps/Traps/cardio
STRETCH BEFORE WORKING OUT! body builders forget this and sometimes their muscles dont grow right. when you stretch your allowing the range of motion of your legs and arms to increase which will in turn allow you to build more muscle in more places.
Diet: No CREATINE enough said. Eat lots of protein as well as Vitamins so you will be healthy to work out. breakfast you can eat peanut butter sandwich, oatmeal, protein shake any of those . Try to eat 4 to 5 small meals a day. for a 15 year old its hard to say since your still growing so your testosterone might kick in and you may thin out.
First goal is to lose some weight try to get your body fat % down first then start bodybuilding.
RESULTS: number one thing, Patience. getting big doesnt happen over night your first couple weeks you wont see much because your body is adapting to the stress and adjusting the metabolism.
Month 1= you will lose some weight and see little defintion
Month2= you will see better changes such as definition of the obliques on your abs as well as outline for your pecks,deltoids and such
Month 3 =is when you get addicting to working out and its all downhill from there.
and also Naps will be your best friend, your muscles will recover faster when you sleep longer.
GOOD LUCK! and hope you stick with it. "Go big or Go Home"