How Much Cardio to Lose Weight: Know Where You Fall

As much as you may hate to admit, how much cardio to lose weight is largely determined by the kind of exercise you do in a day and the intensity. Without doubt, many people find exercising quite difficult especially when told it's the only means they can shed the extra pounds. While there are a million other ways through which you can shed them, exercise remains the most effective and is likely to withstand the test of time. With this in mind, you will find yourself wondering how much cardio you will need in order to lose weight. This article might as well answer that question.

Types of cardio exercise:
There are basically two types of cardio exercises. There is the slow steady exercise. This type of exercise takes about 45 minutes to one hour but the intensity is quite low. It aids in the burning of calories and protects the body's joints. The other type is often referred to as high intensity. It is shorter in duration but a bit intensive in nature. Basically, it only takes about 20 to 30 minutes. However, it is more effective as it speeds up the metabolic system.

How much cardio you should do to lose weight:
For beginners, the encouraging thing is that no matter how little you do, you still see results. But if you have never been in cardio exercise before, you may find the exercise quite difficult to tackle but with time the body gradually adopts. So if you are a beginner, just do the sort of exercise that will not make you lose your breath. Maintain such intensity for a period of about 10 to 20 minutes. Once you are good with that, then you can progress to about 30 minutes. This kind of cardio vascular exercise will improve your heart's condition and encourage the burning of fats.

If you have been in exercise for about one year, the above type of exercise may not help you in losing weight. You are actually an intermediate and need around 45 or more minutes of exercise in order to lose weight. You too need to be a bit diverse in your exercise routine and incorporate different forms of cardiovascular exercises.

Advanced users:
There is the last cluster of the advanced. This category includes people who have been very active in exercise but would want to shed off some pounds. This would require that you perform intensive cardio at least twice per day which should not be shorter than 30 minutes each. The trick in this involves making sure that the exercise you tried in the morning is not similar with the one you do in the evening. For instance, a session of weight lifting and another one with highly intensive running will be good in making you lose the extra pounds.

As you have seen, cardio vascular unlike other forms of fitness technique is no mean task for anyone out there. But if I were asked, it is not so hard if you could practice it with consistency and lots of commitment. The good thing is that it is such a healthy way to lose weight. So once you have identified your category, you can easily know how much cardio you need to lose weight.

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How Cardio Exercise Helps You To Lose Weight

Some sort of cardio exercise is a must if you want to lose weight. These activities involves running, jumping, even dancing. In other words, any exercise that gets your heart pumping.

Many people take aerobics classes to get some cardio fitness in. Aerobics involve usually exercising to music in a coordinated fashion, almost like dancing. Aerobics became popular in the 1980s and was developed to make working out more fun.

In addition to aerobics, you can also do other exercises such as bike riding, running, or stair climbing. Most of the health clubs today have a vast array of fitness equipment such as mechanical stair climbers, bicycles, rowing machines, and treadmills.

Cardio exercise burns calories and also gives your metabolism a bit of a boost. This is the reason why people are advised not to exercise before bed. While some forms of exercise, such as yoga and toning exercises are okay to do before going to sleep and may even enhance sleep, cardio is best done in the morning, before you go to work or start your day.

Any physical activities that increases your heart rate will most likely cause you to sweat when you really start working out. When doing any cardio exercise, you should make sure that you keep yourself hydrated by drinking plenty of water.

If you combine a great fitness routine with a low calorie diet is the most effective way to lose weight. Although low impact exercises can tone your muscles and eliminate fat, cardio exercise will burn calories. However, you should try to incorporate both types of exercises - both cardio exercise and toning exercises, into your routine. Some personal trainers feel that doing cardio every other day and low impact training or toning on the other days is a good way to both lose calories and tone your muscles.

You should start slow when beginning any exercise routine and check with your physician prior to beginning to make sure that it is safe for your heart. If you feel short of breath or dizzy when performing any cardio exercise, stop immediately. This can sometimes happen if you start off too fast. If you continue with the exercise program, you will gradually build yourself up to the point where you can do more each time. Never continue to exercise through pain or discomfort, especially if you get dizzy. You do not need to have a fancy gym membership to incorporate cardio exercise into your life, although gyms do have a variety of equipment that makes this exercise easier on you.

In addition to a proper fitness routine and a well-balanced diet plan, many people seek the help of supplements for increased health, strength, and weight loss benefits. In particular, pre workouts are a very popular form of fitness supplement because it increases energy, focus, and helps to get you through those grueling workouts.

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Lemon - Adding Zest to Your Weight Loss

Many citrus fruits, such as grapefruit, have been popular fat burning food sources for many years. Lemon, like its citrus family members, is another powerful food that can boost dieters' weight loss results.

Fat Burning Powers of Lemon
Like many fat burning citrus fruits, lemon may boost the body's ability to burn fat due to its impact on the body's metabolism. According to various studies and reports, lemon helps subtly stimulate the body's thermogenic process, enabling the body to burn stored fat and calories more efficiently, leading to more effective weight loss.

But in addition to this potential impact, consuming lemon also changes the body's pH level.  According to some diet theories and programs, the body's pH level, when balanced, can lead to increased weight loss benefits.

Lemon and Weight Loss Studies
To investigate the fat burning powers of lemon, a clinical study analyzed the effect of lemon on the body when consumed. According to the reports, the study was a short-term and non-placebo based trial where consumers ingested pure lemon juice as part of their daily diet plan. By adding this pure lemon juice food source, dieters reportedly experienced reduced sugar cravings, enabling consumers to balance their blood sugar levels, maintain energy, and avoid negative food cravings and habits of overeating. By reducing these cravings and negative inclinations, dieters were able to more comfortably inhibit their caloric intake, which prompts the body to burn off stored fat in order to receive energy.

In addition to the decrease in sweet cravings, participants in the study also experienced minor diuretic effects from consuming pure lemon juice. This diuretic impact helped dieters lose some water weight, which allowed dieters to experience a more slim appearance (although water weight is not the same as fat loss). Ultimately, lemon also provided each dieter with an incredible amount of added antioxidants, as pure lemon juice helps the body to detoxify and purify organs and tissues.

Additional Benefits of Lemon
Not only does lemon boost the body's ability to burn fat, but this sour fruit also provides consumers with a myriad of health and wellness perks, some of which include:

• Lemon can function as an antiseptic.
• Lemon enhances the body's digestive properties, and can also serve to reduce symptoms and signs of heartburn, bloating, and various other digestive issues.
• Lemon cleanses and stimulates the body's organs, such as the liver and kidneys.
• Lemon contains calcium, magnesium, and potassium.
• When added to hot water, lemon can relieve symptoms of the common cold and/or flu, while also boosting the body's immunity powers with a dose of vitamin C.
• Lemon juice can function and serve as a skin cleanser.

Adding Lemon to Your DietTo boost your body's fat burning [http://www.bestfatburningfood.com] powers, try adding lemon to commonly consumed meals and food items, such as:

• Add lemon to water, tea, or other beverages. Specifically, drinking lemon in iced or chilled water will boost your body's thermogenic response, as your body will be forced to increase its temperature in order to heat the ingested water. This temperature boost requires calories; therefore, consuming cold lemon water allows your body to burn off more calories than un-chilled lemon water. 
• Add lemon to plain yogurt or cottage cheese.
• Squeeze lemon on salads in place of dressing. Not only will you receive the many nutritional benefits of the lemon, but you'll also have a flavorful replacement for the fattening and high-calorie salad dressing alternatives.

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The Best Cardio Workout To Lose Fat Fast

Let's face it there is no effective fat loss programme without proper nutrition but no
fat loss programme is complete without talking about cardiovascular exercises. In
order to lose body fat you have to create a calorie deficit. There are two ways you can
use to create a calorie deficit.

1) Decrease your calorie intake from food.

2) Burning calories trough exercising.

Tom Venuto, a worldwide bestselling fitness author said it already in his book. Burn
the fat with exercise and feet the muscle with good nutrition. After reading this article
you will discover the best cardio workout for proper fat loss.

Low intensity vs. High intensity
Perhaps you may have heard that low intensity training is better then a high intensity
workout. This is not true if this was the case you should burn the most body fat while
sleeping. High intensity cardio exercises burns the more calories while lower intensity
workouts are burning a greater percentage of calories from fat than carbohydrates. It
is important for you that you select an intensity that is not to light but also not to hard.
We call this the fat-burning zone or target zone.

Duration of the workout
If it is your goal to decrease blood pressure or cholesterol then it is enough to train for
twenty minutes. But if your goal is to burn body fat off then you have to train for at
least thirty minutes otherwise your training won't be effective. Never train more then
sixty minutes in one session if you train so long there is a risk for injuries and over-
training. Training more then sixty minutes in a twenty-four hour is possible but then
you have to split your cardio workouts. One workout in the morning and one in the
evening would be your best bet.

Frequency of the workout
For maximum fat loss I recommend you to train at least three days a week. Even if
you don't suffer from overweight to much do cardiovascular exercises as well it is
good for your health in general. Perhaps you are not blessed with a fast metabolism
then adding an addition day or even two, three, four days will maximize your results.

Cardio is not enough
A "secret" that top fitness models and bodybuilders are using is combining cardio
exercises with weight training. Cardio is very effective with weight lifting for
maximum fat loss. Although it is very rare doing large amount of cardio can result in
losing muscle mass. With cardio exercises you can burn calories during the workout
but with weight training you burn calories after the workout.

I'm sure you have a good idea now how to create your own best cardio workout for
maximum fat loss. Keep an eye on your nutrition as well and you will get results.

Who else wants to know the fat loss secrets of bodybuilders and fitness models.

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