This is an intermediate course in exercise, please read "Workout Plans – The Beginners Guide" if you are new to exercise. If you are already at this stage or have already read the first article and followed the steps then you are ready to begin. Now that your body is used to activity and movement, it is time to move it up a notch. You may have started with an activity such as walking, jogging, or swimming. Do not stop your activity activity, but it is time to introduce something else. If you chose walking you should be aiming to keep your heart rate up. Try walking briskly, so that you are making an effort to breath. You want your heart rate between 60-70% of maximum. The optimum cardio durations for fat loss are between 35-55 minutes. Most athletes will tell you that cardio for longer than 60 minutes can have a catabolic effect on your body. If you're unsure what catabolic means it's when the body begins to lose muscle instead of fat.
This is a fantastic way to help your body preserve muscle mass while trying to lose fat. Circuit Training is carried out at a gym or fitness center. For those of you who are un-aware of what circuit training is; Circuit Training involves high repetition resistance exercises with little or no rest breaks in between each of the exercises. The majority of gyms have their own circuit training rooms. The weight used in this type of workout is usually low. One of the major benefits of joining a gym is the option of a personal instructor. Most instructors will create a program for you to follow.
Change It Up
If you've been training with one exercise for a while like walking, it probably is about time to start mixing in new exercises like jogging, rowing machines, or cycling. What your body needs is a variety of different exercises to prevent it from adapting to quickly to whatever your current program may be. This is essential to prevent the possibility of weight loss plateau. A weight loss plateau is when you continue to exercise the same amount for the same amount of time every day. Sometimes your body will adapt to this and will no longer continue to improve.
High Intensity Interval Training
Your body is very clever; do not underestimate it when it comes to adaptation and conservation fuel. It's always good to apply different techniques when your goal is fat loss. Scientific evidence has shown that when cardio sessions are maintained at exactly the same pace for long durations, the body will adjust itself to the exercise. This will lead to the body trying to conserve all its energy. There is a secret that will allow you to over come this problem; it's called Interval Training. What this consists of is to begin exercise at a moderate pace for, 4-5 minutes, then go all out for 1 minute. Then slowly bring your pace back down for a couple of minutes until your feel body has fully recovered. If you continue this process through your entire cardio session you will 'trick' your body into burning calories.
It is heavily debated on what the exact benefits are anyway this method actually burns fat or burns muscle. Its one of those things where if it is working for you after you try it keep using it. If it's not working for you keep to lower intensity cardio with long durations. This is extremely useful with cardio equipment, running, swimming, and cycling; I would strongly suggest using Interval Training because it seems to be one of the best options to burn fat while also building muscle. Remember to always be safe, speak with a professional before jumping into something you do not understand.