The Best Way to Burn More Fat - Length of Cardio Session
Doing cardio first in the morning is a great way to burn fat off; however, the length of your cardio session will also determine the effectiveness of your fat burning workout. There are individuals that spend hours each cardio session, performing each training session at a rather moderate pace. This type of prolonged cardio burns more calories indeed, because of the length of time spent exercising.
Another method of cardio training that is becoming more and more popular and widely used is much shorter cardio sessions that are performed at much higher intensity levels. Because of the high intensity, these cardio sessions are much shorter. These shorter duration cardio sessions do not burn as much calories because time spent is less; however, these short but intense cardio session are much more effective to burn fat compared to the moderate pace, long cardio sessions.
With the long cardio sessions, you burn more calories; however, once your session ends, you stop burning any extra calories, and in the grand scheme of things, the calories that you burn during exercises do very little to help your overall fat loss progress. The key to successful fat loss is to increase your metabolism that will allow you to burn more calories all day long - not just during cardio sessions. This can be achieved with the short duration, high intensity cardio sessions. While they burn less calories during training, these short fat burn workouts work to increase your metabolism, leading to increased energy expenditures throughout the day, which is more effective to burn fat.
Just think of marathon runners and sprinters. The sprinters are physically built, with low body fat, and the marathon runners are slender and are not nearly as muscular as the sprinters. These physical differences are attributed to their training methods. Marathon runners run for hours on end, while sprinters train using short sprints requiring short bursts of explosive muscle contractions.
Aside from cardio session length, the intensity and training method will also determine the effectiveness of your fat burn workout. Again, if you follow a moderate pace, long duration cardio, then you are not maximizing your fat loss. The best way to burn fat is to apply high intensity, interval style training to your cardio sessions.
High intensity cardio sessions help increase your metabolism, and help you maintain an elevated metabolism for hours after you've completed your workout. However, it's difficult to maintain peak intensity for long period of time, so one of the most widely used cardio training method is interval training. This type of cardio exercise involves alternating periods of explosive, high intensity cardio, with periods of moderate intensity. There are many approaches to using interval training. You can set your intervals to be very short and brief, lasting only 20 to 30 seconds, or you can set your intervals to be a bit longer with each interval lasting several minutes. You can always change things up by adjusting your interval times to keep things interesting.
One of the best cardiovascular exercises to burn fat is the rowing machine. I have one of these myself, and would not trade this piece of equipment for anything else. It is a total body workout that puts more demand on your body than any other cardio exercise. My cardio sessions usually last 16 to 20 minutes, and occasional 25 minutes. I always use interval training for my cardio sessions, and I adjust the length of the intervals randomly all the time. For example, I might do 20 seconds at 100% peak intensity, and then follow that with 30 to 60 seconds of light to moderate pace, and repeat this several times. I may also set my peak intensity interval to around 1 to 2 minutes, followed with 3 to 5 minutes of light to moderate intensity. Note though, the shorter the interval, the higher the peak intensity you will be able to maintain. So for short 20 second intervals, I will be working at 100% peak intensity, but for 1 or 2 minute intervals, I may be working at 80 to 95% of peak intensity. You simply cannot maintain the highest peak intensity for long periods of time.
When it comes to your workouts, the best way to burn fat off fast is to performing cardio in the morning, train for shorter periods of time, and use intervals combined with high intensity to achieve the best fat loss results. If you apply the above fat burning tips to your workouts, you will be able to achieve good fat loss results. Set yourself up on the right track from the start, learn the real method behind true fat loss, and keep the fat loss permanent. If you are looking for effective ways to help you burn fat, take a look at Burn the Fat Feed the Muscle program, which has been proven to help increase fat burn and weight loss.
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