You often come across the word Cardio. Cardio is the short form of cardiovascular which relates to the heart rate and increased breath with the repeated movement of your large muscles like arms, legs, and hips. Cardio is very helpful when you are trying to lose weight and fat and getting your body toned. A healthy diet with the appropriate amount of cardio will result in fat and weight loss. Let us talk about some of the best cardio to burn fat efficiently.
Cardio on Empty Stomach
The most effective way to burn those extra calories is to do cardio on empty stomach. When you get up in the morning after hours of sleep then your body needs the appropriate amount of carbs and proteins to start the day. At this time if you go out for cardio then you will burn extra calories throughout the day because your body will use stored fat as energy. Keep in mind that lots of cardio can result in muscle loss too. For this, you have to consume a sufficient amount of calories. Also, you can take some pre-workout drinks before going on a long cardio session. If you can’t afford pre-workout drinks then simply eat 5-6 egg whites 45 minutes before your cardio session, this will help you to preserve your muscle mass.
Cardio Before or After Weights
Weight training is good for burning calories, but if you do it with cardio then it will increase the chances of burning more calories than only with the weight training. After a hard weight training session do your cardio session, hit your core part with abs exercises and try to increase your heartbeat rate as maximum as possible. . Once you have ignited your fat burn cycle through weight training and cardio then your calories will continue to burn throughout the day if you work out in the morning and if you work out at night then it will give you results during your sleep.
Running vs Jogging vs Walking vs Bicycling-Best cardio to burn fat
Burning calories is directly proportional to your heartbeat rate. Maximum the rate of your heartbeat maximum will be the calories you are burning. Let us see the max results we are getting per 1 hour by running, jogging, bicycling and walking activities.
So a person weighed about 155 lbs will be burning more calories per hour by running than the other cardio exercises. More your weight more will be the calories you will burn. Because a human adult body is up to 60% of water so more weight of your body more water will be released from your body and more calories will be burned during cardio. It depends on your availability and goals to select which one is the best cardio to burn fat more efficiently.
Indoor Cardio vs Outdoor Cardio
It really does not matter whether you are performing indoor cardio in a gym or in your living premises on a treadmill or outside on the running tracks or ground areas as long as you are pushing yourself to increase your heart rate to burn those extra calories. Outdoor activities are more fun than indoor as you feel the fresh atmosphere, interacting with a cast of people with the pleasant sound of birds especially when you are doing cardio in the morning.
Burpees is the most modern cardio exercise to burn fat. It is considered a full-body workout because burpees muscles worked collectively to put pressure on your whole body. In burpees you lay down on the ground straight with your chest facing the ground like you normally do the pushups then you kick your feet back and comes in the squat position and then jump up with your arms high in the air. A 100 burpees a day will be more than enough if you target to do it twice a week to make your body toned.
High Intensity Interval Training (HIIT)
The most hard and effective among all cardio exercises is HIIT. It is a mixture of high to low interval movements of your body. Usually people do it with a mixture of sprinting, jogging and walking with some amount of rest they take to bring back their breath to normal. Do it by walking 2-3 minutes then jog for around 10 minutes and then do 2-3 sprints of 30-50 seconds. Almost 20 minutes of HIIT is much effective than only 30-40 minutes of running or jogging sessions. It will take less time and burn more calories as compared to other cardio exercises.
Cardio and Diet
Cardio and diet goes hand in hand when losing weight and fat. Food containing proper amount of protein, fats, carbohydrates, minerals and vitamins is all you need to maintain your current body weight, building muscles and losing fat. It all depends on your goals how you want your body to behave. If you need to maintain, gaining or losing weight then first you have to calculate your daily calorie intake by any calorie counter available online and then consume your calories accordingly. For losing you have to create a caloric deficit where you will burn more calories than you eat. It means you eat less than your maintenance calories and that’s how you can lose your weight. You can also create a caloric deficit if you cut calories from your routine by doing cardio.
Either you are just walking or running at your full speed it’s not important what you opt for rather it’s important that you are spending a good time on your feet to burn calories. Cardio with proper diet comprised of essential nutrients will help you achieve your caloric deficit goals.
Chris Bent is a professional MMA Trainer who has expertise in both Martial Arts and Karate and he loves to teach Men, Women and Kids.