Will I Lose Weight With Cardio

Cardio is a key component of any good workout program. Cardiovascular exercise (or better referred to aerobic exercise) trains our bodies to better utilize our aerobic energy system. It also helps us detox and can promote fat loss IF done the right way at the right time! Cardio is a great tool for weight loss!

Cardiovascular exercise refers to a workout that is primarily fueled by our aerobic system. Before we go more in depth with the types of cardiovascular let’s talk a bit of science.

Our bodies have three major ways of generating energy: phosphogenic, glycolysis and aerobic. Ourphosphogenic system is used for very quick burst of movements. It produces the most power using creatine in our muscle cells. This system generates energy fast but also fatigues very fast.

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Our glycolysis system uses liver and blood sugar to produce energy. It support short bursts of movement of 30 seconds to 2 minutes. Our phosphogenic and glycolysis system are used mostly when we arelifting weights and in quick bursts of action like sprinting!

Our aerobic system kicks in for longer work loads where there is a higher need for oxygen. A good example is a 30 minute jog. Our aerobic system is much more efficient as it can produce 32 ATPs (aka lots of energy!)

Ourphosphagen and glycolysis systems are best trained with intervals (as those metabolic systems are used only during high-intensity activities). On the other hand our aerobic system can be trained with both continuous exercise and intervals. So cardio that involves both interval or steady state can trigger these energy systems.

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❤️*Cardio Fun*💪 Here’s a fun alternate to add some #bootybuilding to your cardio! How it’s done: take the treadmill up to an incline of about 10 with a low speed, I think I chose around 1.5. Hold the handle bars and begin lunge walking. (I only have clients attempt this if they have good working knowledge of a stationary and walking lunge on the ground). I like to alternate this with jogging and/or intense high incline & high speed uphill walking👌. Happy Training everyone😄❤️——————————————— Check out my full on-line training program including eating plan, workouts and more. (I’m a registered holistic nutritionist & Master Trainer) at TrainWithLyzabeth.com (link in my bio) ❤️——————————————– A video posted by Lyzabeth Lopez (@) on Jan 14, 2015 at 4:58pm PST

Without any rest. Steady state cardio relies on our aerobic system while interval training uses a mixture of the above mentioned energy systems.

Interval training is any type of cardio exercise that requires an all out burst of action followed by a rest period. It can be further broken down based on the style of training including windgates, tabatas, and fartlek training. The idea is to raise your high rate at, above or very close to its maximum during the period of activity, followed by a complete rest period (to allow for recovery).

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There are LOTS of opinions about which type of cardio is more useful for weight loss. However scientific studies have shown that interval training (HIITS) are far more effective!

Because interval training raises our EPOC (post exercise oxygen consumption) more dramatically than steady state. This in turn means a higher metabolism (for up to 72 hours!)… which (as you have guessed i!) means more calories burnt and fat loss!

This is not to say that there is NO use for steady state cardio. Steady state cardio is VERY effective in the morning before you eat your first meal and for those who cannot do hight intensity intervals due to a health condition or an injury.

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And can only commit to an hour workout every day or so, stick to interval training (or HIITs). HIITs are much more efficient and effective than steady state cardio for weight loss (I use these quite a bit in my online program and in person sessions at Hourglass Workout)

Interval training or HIITs can be incorporated in ALL of your workouts in some way (about 3 to 5 days a week!). For example you can incorporate a tabata drill in your weight training session (these is a classic drill in my trainwithlyzabeth program) or do sprint drills as a workout!

Interval training sessions can last anywhere from 20 to 30 minutes (again this is on and off, think 20 to 40 seconds of ALL out movement followed by 10 to 1 minute rest, back and forth). Steady state cardio, on the other hand, can be between 20 to 60 minutes (as it takes a while longer to tap into fat stores).

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. Remember cardio is a TOOL for weight loss not the answer.Doing too much cardio (think spending hours on a treadmill or stationary bike pedaling) can lead to muscle loss and a lower metabolism. Start with a good workout program that stimulates muscle and helps rev up your metabolism!

Also ensure to have your meals down before adding in any type of cardio! As I like to say you can’t outsmart a bad diet.

Lyzabeth Lopez is an award winning personal trainer, holistic nutritionist, fitness instructor, TV host, writer and social media powerhouse. Her wealth of knowledge, infectious personality and passion for holistic living has earned her a dedicated following of fitness enthusiasts and highly a respected brand in the health and fitness industry. Learn More About Lyzabeth Many people think cardio is the answer to losing weight, and then they are surprised when it does not help them shed the pounds they want. The reality is you size your body in the kitchen and shape your body in the gym.

Cardio To Lose Weight: How Much And For How Long?

Everyone today is concerned about their body, and in particular weight loss is the major concern. In fact, almost six out of 10 Americans want to lose weight. Between television, magazines, and the internet, you’re constantly confronted with a plethora of weight-loss “tips and tricks.” So what’s the problem? If there are so many solutions out there, why don’t you have the perfect beach body yet?

One of the biggest myths in the fitness world is that a large, exhausting amount of cardio is essential to losing weight. Some people believe that the only way to get in shape is to put on a pair of sneakers and run until their legs can’t take it anymore. Wrong, wrong, wrong!

Small amounts of cardio can be an effective weight-loss tool, but only when they are accompanied by other exercises that target your entire body. The best possible exercises you can do to truly lose weight and gain lean muscles are circuit training, strength training, and HIIT (High Impact Interval Training) workouts – paired, of course, with proper nutrition.

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Here are some statistics to prove it. The average 150lb woman, jogging at the average speed of 5mph, will burn about 109 calories per mile. Every mile would be approximately 12 minutes of monotonous jogging, targeting and exhausting the same muscle groups over and over.

The same woman, doing a varied circuit training workout will burn the same 109 calories per 12 minutes, while hitting more muscle groups at once, increasing the effectiveness of her workout.

Hey, congrats! You just ran 2 miles, so you deserve a treat right? Well, if you decide to replenish your body with a refreshing 220 calorie milkshake, you’ve just eaten back all the calories you just worked so hard to burn.

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Cardio can actually decrease your metabolic rate, making it more difficult to burn the calories you consume. When you perform excessive cardio, your body goes into “survival mode, ” also known as “starvation mode.” With rapidly depleted calorie stores, your body begins to believe it needs to conserve calories to continue functioning. You don’t want your body to hold on to calories, you want it to let them go!

HIIT (High Intensity Interval Training), which is short bursts of high-impact exercises accompanied by recovery low-impact exercises, increases your heart rate and improves your endurance. Sounds pretty sweet, right? It is.

For about 20 hours after a HIIT workout, your body is forced to work harder to recover by re-oxygenating your muscles from the lactic acid buildup caused by exercising.

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When you quickly deplete your intramuscular fat, your body begins to look for energy from other sources. What happens? It starts eating away at your muscle mass. That’s why it is vital to incorporate strength training into your workout.

Circuit training (a combination of strength training and HIITs) strengthens your bones and muscles, causing your body to work to create healthier bone and muscle mass, while eating away at your fat reserves.

Circuit and strength training have been shown to increase your body’s growth hormone levels. This lets you sleep better, recover better, and even fight disease better!

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A varied workout will release more of the good healthy, “happy” chemicals such as endorphins and serotonin. These improve your mood, decrease your overall stress level, and even promote sharper mental acuity!

Yes, putting on a pair of shoes, finding a nice safe place to run, and jogging in circles for hours on end is exhausting – both to your body, and to your busy schedule. No wonder even those people with the best intentions quickly find themselves quitting exercise