General Cardio Recommendation The American Heart Association favors 30 to 60 minutes of moderate cardio on most days to lose weight. (See References 2) By completing the full range of motion of the exercise of your choice. you can get the most out of your workouts. For instance, take big steps on the treadmill and stair climber rather than tiny ones. Also, choose exercise with a vertical component that engages your upper and lower body.
You can, however, lose total body fat, which will also take inches off your middle. To accomplish this, a sensible diet and regular exercise routine should become part of your lifestyle. (See References 2) Step 1 Engage in moderate cardiovascular exercise on most days of the week to burn calories. The American Council on Exercise recommends gradually working your way up to one hour of cardio on most days. (See References 2) They suggest breaking up your workout into 10-minute sessions over the day.
(See References 2) Step 1 Lose weight at a gradual rate of 1 to 2 pounds a week, as recommended by MayoClinic.org. They don't recommend losing weight faster, because this might be water weight or muscle, instead of fat, and it might require drastic short-lived methods, such as fad diets. Set out to create a deficit of 500 to 1,000 calories through diet and exercise to lose weight at the expert-recommended rate. Step 2 Engage in high-intensity interval training, or HIIT, for 75 minutes a week. (See References 4) According to the Journal of Obesity, HIIT is most effective in reducing belly fat compared to other types of exercise.
Since 1 pounds of fat has 3,500 calories, this deficit will result in the expert-recommended weight loss. Burning Calories with Cardio Cardiovascular exercise raises your heart rate, speeds up your breathing, burns calories and promotes weight loss. Experts recommend doing up to 300 minutes of moderate cardio a week to lose weight. (See References 4)This can include jogging, bicycling, swimming, jumping rope and climbing stairs. By incorporating short, vigorous sprints into your cardio routine, you can turn your workout into high-intensity interval training.
If you're a man with excess fat around your midsection, losing weight can improve your appearance and health. Belly fat, namely the deep-lying kind, also referred to as visceral fat, increases your risk for undesired conditions including colorectal cancer, sleep apnea and heart disease. (See References 1) By losing weight from your entire body, your belly will also slim down and your health will improve. In addition to dietary adjustments, regular workouts can help you achieve this. Get Used to Sweating It takes a deficit of 500 calories a day to lose 1 pound a week.
People at very high risk for diabetes reduced their risk with lifestyle intervention. The goal is to try to lose 7% of initial weight and increase activity levels to 150 min more per week than current physical activity. This study showed that the risk of diabetes could be decrease with this lifestyle intervention by 58%. They could change their environmental factors from genetic factors taking the weight and the activity out of the equation. Also, a 10-20 pounds loss is enough to improve diabetes.
Moderately Easy Things You'll Need Introduction Burning more calories than your body uses every day is the only way to lose weight; it takes a deficit of 500 to 1,000 calories to lose 1 to 2 pounds a week. In addition to a healthy diet, exercise can contribute to this deficit. By focusing on your entire body and engaging as many muscles as possible, you can optimize your workout results and promote weight loss. Your routine should include cardio and strength training to burn calories and stimulate muscle tissue. Step 1 Engage in cardiovascular exercise on most days of the week to burn calories.
The number you end up with is the reduced amount of calories that you should consume each day to lose weight. Step 2 Work up a sweat with aerobic exercise on most days of the week. According to the U.S. department of Health and Human Services, it can take up to 300 minutes of cardio a week to lose weight. (See References 3) They suggest starting gradually by working your way up to exercising for 150 minutes a week, and then slowly increasing your workout duration. Whether you prefer jogging, bicycling, ice skating, or using a stair climber, or rowing or elliptical machine, maintain a moderate intensity during which you can still talk to a workout buddy.
(See References 1) Cardio with High-Intensity Intervals According to research findings published in the Journal of Obesity, high-intensity interval training, or HIIT, is more effective in reducing belly fat than other forms of exercise. (See References 2) During HIIT, you alternate between a vigorous cardio pace for about one minute, and recover at a moderate pace for two minutes. Experts recommend this type of vigorous exercise for 75 minutes a week. (See References 3) You can incorporate intervals during most forms of cardio including bike riding, jogging, jumping rope, or while pedaling on an elliptical apparatus. Muscle-Strengthening Exercises Strength training can reduce your body fat including the fat below your bel...
You'll reduce your risk of obesity-related health conditions, and will look and feel better at the same time. Step 1 Set a realistic goal of losing 1 to 2 pounds per week. Achieve this by creating a daily deficit of 500 to 1,000 calories through exercise and diet. According to the National Heart, Lung, and Blood Institute, most women can lose weight by consuming between 1,000 and 1,200 calories a day, and most men can lose weight by eating 1,200 to 1,400 calories a day. (See References 2) Step 2 Perform at least 30 minutes of moderate aerobic exercise, five days a week, to burn calories.