Cardio weight loss exercise program

For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible.

Make sure to check the table for the suggested timeframe for the following week s. Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations.

Next, set up a treadmill to the maximal incline and at a speed you can sprint for seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

Losing fat and taking your body fat percent down is not as easy task. There is no one size fits all answer for how much cardio exercise a person should do to lose weight.

However, tools are available that can create individual activity plans for different people. Cardio is excellent for weight loss and staying healthy. Combining cardio with other types of exercise has great benefits, such as strength training. Making sure the exercise is enjoyable will help a person maintain the habit. This might involve some trial and error before a person finds the type of exercise that suits them best. Being a healthy weight offers many health benefits, as well as a feeling of wellbeing.

Fast weight loss is rarely easy, but it is possible to lose…. Cardiovascular exercises and weight training help with weight loss. Learn more about how each one burns calories and which is best. Aerobic exercise reduces the risk of many health conditions. National guidelines recommend at least minutes of aerobic activity per week. A person's fat burning heart rate depends on their age.

Staying within this heart rate range during exercise is supposed to help people lose weight…. Swimming can benefit the mind and body in various ways. Here, learn more about the range of health benefits that swimming can offer. Cardio for weight loss: What to know. Medically reviewed by Daniel Bubnis, M.

How much? Hi, starting this tonight and wanted to know should the cardio be normal cardio or you can do Hiit? Thanks in advance. Either way is fine — get your heart pumping and keep it elevated..

Hi there, the one issue I have is a bulging disk at the base of my back that I always have to manage carefully. I try to avoid doing barbell squats as a result as I have hurt my back before doing them.

Can you recommend a good alternative leg workout that I could substitute to save from injury? For example, would it be more beneficial for me to do 5 sets of 15 for Inclined Bench, or 5 sets of 5 with more weight? I just want to shed about pounds, then maybe do an 8 week muscle builder plan afterwards. Am I just doing cardio on the same days as my workout days and then taking a break on the break-days as well?

Or should I be doing cardio every day? You lose weight in the kitchen, not the gym. Lifting weights will elevate your heart rate, improve metabolism, and of course, build muscle and strength. Neither were that much different for me since I kept the same nutrition and activity levels. Cardio is heart health, you burn more calories lifting than you do cardio unless you do an extraordinary amount of cardio… in which you are burning your muscles to do.

Think of cardio as physical activity and try to do things outside of the gym. Do a little warm up and post-workout cardio at the gym while you lift and get outside and move outside of the gym.

I love this program and am seeing great results. Is there a fitness program s of yours you would recommend to start after completing this one? Switching to a new program generally takes two to three weeks to actually see any results, so every time you switch routines you are essentially slowing your progress.

Check out the workouts page and see what works best for you. I have different types like a full body routine, three day, four day routines.

Find one that sparks your interest. Hey Cutty, Iove your site and thanks for this amazing plan! I have been floundering without direction and just doing whatever for awhile now and Im thankful for the blueprint! Thank you! John, thank you for your kind words. If you have any questions let me know. You can do cardio whenever, but I suggested performing 3 days of cardio per week for the first six weeks and then 4 days of cardio in the last 6 weeks. You can do these post-workout, you can do them in the morning before you go to work.

Find a time that is best suited for you. The only suggestion I have is to not perform long bouts of cardio before you lift so your body is fresh and not fatigued. So in theory you could do something like a set of 8, 6, 4, 4, 3 and hit the rep goal. Yet to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method.

This product is not intended to diagnose, treat, cure, or prevent any disease. View all articles by this author. A Complete Plan from a Master of Transformation. Kris Gethin took his legendary week transformation protocol and updated it to work better, in 4 weeks less time. Cardio, weights, mindset, nutrition: Gethin covers it all in daily videos that will get you where you want to be—fast.

Don't do HIIT fasted! Get the most out of your workout with intra-workout fuel to extend muscle performance during training and give your body what it needs to push harder and train longer. About the Author. Burn Fat.