Cardio workout for weight loss is as much essential as eating healthy food for weight loss. When you want to lose weight naturally you have to take care of two thing one is maintaining a healthy diet, which should include all kinds of healthy diet excluding junk food from your diet and other important thing is to proper heart pumping cardio workout, which would help you in weight loss.
There are some people who go to the gym to work out on cardio machines because they absolutely love the way that the workout makes them feel. That’s not most people. Most people go to the gym to work out on cardio machines because they know that these are the machines that are going to provide the most effective workout for weight loss. Many of these people want to know which cardio machines are going to provide that loss of weight in the quickest manner possible.
So, you now know that you have to exercise to lose body fat eh? Good!
For those who don�t, here is a quick recap why we have to workout to lose fat in the stomach and to get that six pack. Basically, the six pack that everybody is referring to are the abdominal muscles that is situated beneath the chest and stretches down the torso until slightly beneath the belly button.
Remember, the abs is still a muscle, just like any other muscle in the body, there for they are still covered by the layer of belly fat, water and skin. So logically, to get abs, you have to lose that layer of belly fat under the skin and reduce the water retention that creates the smooth look on the abs area. We want that dry, ripped, deep cut and rock hard abs, and there is not better way to achieve that than diet and exercise.
You might argue that by dieting alone you can lose body fat and you don�t have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat.
More over, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.
But do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction.
So what is the best abs exercise to lose belly fat?
There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training.
The recommended frequency is 4 to 5 times a week with rest no more than 2 days in between; the session is a 30 � 60 minutes workout at a moderately high intensity of 70-80 percent of the maximum heart rate.
The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion.
The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominals muscles stand out.
If your abs standout, its easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.
To exercise the oblique, it�s best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow side ways when they are being exercised with resistance unlike the external oblique.
Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction.
Another fabulous exercise to lose belly fat is to do fitball crunches superset with floor crossover crunches. Place the top of the fitball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly.
Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the center, only until you rotate back to the center, your come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.
Don�t wait any longer mate! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!
Come visit me for more free weight loss info at http://www.weightloss-ways.com or search the site at http://www.weightloss-ways.com/sitemap.html
About The Author
If having problem with excess weight, among the most effective methods to address it is the typical two-pronged approach. That is weight loss and a weight loss routine. There are dangers that one should take cognizance of when starting a fatty tissue decrease program and one need to not be arrogant. A physician’s suggestions is necessary. We will now look at a typical fat loss physical exercise routine.
A fat loss physical exercise routine that features aerobic physical exercise and toughness training allows you to lose body fat without losing lean muscular tissue mass and without decreasing your metabolic process. There are also plenty of health and wellness benefits related to cardiovascular exercise and toughness training.
Whilst body training alone isn; t sufficient to attract continuous fatty tissue burning, recognizing which health and fitness plans you could make use of alongside with effective weight loss program of vegetables and fruit can sustain a lot. Listed below we will tell you regarding the top 8 health and fitness exercises you should contemplate when starting to acquire effective fat loss: 1. Resistance Workout Plan Proven to develop muscular tissue mass and rise calorie reduction, this physical fitness training routine applies either weight tools or heavies. Aiding to drop added body fat as your muscular tissue mass establish, looks into have located that doing a minimum of 20 mins a day of multi-rep sessions (that press all muscle areas), you can obtain the same length of fat deposits burning as a 45 mins cardio session. 2. Elastic Resistance Bands Utilising resistance bands to boost and motivate muscle development, this fitness workout plan is strongly efficient as you could impact all components of your organism at a level that suits you. For the best body weight shedding results, order economical bands that are can be purchased in degrees varying from around 120 kilos of resistance. 3. Cardio Routines Saw to elevate your heart rate throughout an extensive period of time, cardio session could be practical to soothe your dangers of creating heart problem and diabetic issues. To experience optimal arise from cardio you will have to perform sessions for a minimum of half an hour a day, and charge your sessions intensity until you begin sweating. 4. Walking, Jogging and Running The ordinary weight struggler could get rid of concerning a hundred calories per mile carrying out any of the above discussed training sessions. The goal is to execute these as regularly as possible at a medium rate to sustain your added fat loss.
It is now a well known truth that fat burning for weight loss depends on particular typical factorsIf an individual takes much less quantity of calories in comparison to the length of calories taken in by his or her physical body, the physical body will certainly begin drawing from the kept fats in the physical body and in result the fat burning procedure will start occurring leading to weight-loss;Prepping a regular for the workouts to be performed each day could help considering that it is the mix of well balanced diet plan, discipline way of living, and organized exercises can help the employee attain the wanted objectives of fat burning and weight management; andComprehensive fat loss workout routines are for that reason fundamental for any kind of fat burning candidate.
Tune up your tummy workouts by utilizing correct kind, if you’re currently doing an exercise regular yet aren’t seeing results, there’s an issue. You might have the wrong kind, or the exercises might just not be helping you. Consulting an individual instructor, or taking a second look at that workout video to see just what you’re doing wrong could seriously help. You could also try to include weight to your arms and legs while exercising if you have been locating that the steps you have actually been doing aren’t as efficient as you want them to beTake up yoga for relaxation purposes. If you’re older than 30, a great component of the reason your belly is hard to tone is due to cortisone – a stress bodily hormone that also requires your body to store fat near your abdominals. By trying out tummy exercises that also double as a leisure habit, you’ll get better outcomes faster. As the cortisone levels in your body decreases, your metabolic process increases. Cool, huh?
Most fitness goals include weight loss, or the reduction of fat content, in one way or another. Whether we want to lose a couple pounds, change a clothing size, or gain muscle mass, loss and control of our fat content is usually part of the plan.
Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. Avoid the following top ten mistakes that are sure to ruin your fitness efforts:
1. Fail to Plan.
It’s been said over and over: “If you fail to plan, you plan to fail.” Working out without a pre-determined workout regime is similar to going on a trip without directions; most likely you’ll end up getting lost. Don’t make this common mistake. Enlist the aid of a qualified personal trainer to design a proper resistance training and aerobic program. Purchase one of the many guides to fitness programming and educate yourself on the basics.
2. Compare yourself to others.
Go into any gym and you’re sure to see grunting exercisers muscling their way through workouts. Meanwhile, the group fitness studio is filled with twirling, panting, leaping students who look more like they’re auditioning for a music video than participating in an aerobics class. Don’t even think about trying to emulate them. At the very least you’ll get discouraged that you can’t keep up; at the worst you’ll get hurt.
Keep your expectations realistic. A beginning expecting to bench 300 pounds in the first month is doomed to failure. Better to increase strength incrementally over time. Likewise, presuming that you’ll lose 100 pounds of bodyfat on a new diet in three months will never happen. Set realistic goals that will keep you motivated and concentrate on yourself, not others, throughout the process.
3. Too little exercise.
Contrary to what popular exercise programs would have us believe, it is simply not enough to put in three or four exercise sessions per week and expect major results. Weight loss and body composition changes are results of cumulative lifestyle choices, not just exercise in the gym. There are 168 hours in a week; expecting to lose weight by just spending 1% of our available time being active is ridiculous.
This doesn�t mean you need to spend your entire day chained to a barbell, but make sure that you are active in some fashion every day. In addition to workouts, increase lower level activity by walking or bike riding to work, choose the parking space furthest away from the grocery store�s door, or get out and play with your kids. The point is to be active and keep the body in motion on a regular basis.
4. Too much exercise.
On the other hand, don’t become obsessed with exercise that it begins to rule your life. Over-training is as detrimental to achieving fitness goals as doing nothing at all.
Common signs of over-training include overuse injuries, insomnia, fatigue, prolonged recovery from workouts, and general disinterest in exercise. Rest and recovery are vital for achieving gains and preventing burnout.
5. Never change your workout routine.
Nothing is as boring as the same routine over and over again. Not only will you get bored, your muscles will adapt and quit responding. Change your exercises, the order you do them, the number of sets and reps, and vary the weights. Variety is necessary or progress will stop. Make every workout different in some way.
6. Starving to lose weight.
The usual American diet consists of a quick (usually missed) breakfast, lunch on the run and then a huge feast for dinner. Unfortunately, this is the worst eating plan for weight loss because it slows down the metabolism. When the body is not fed consistently, it flips into starvation mode developed through evolution and hangs onto fat content for survival.
Research supports that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction. Five or six smaller meals spaced evenly from 2.5 to 3 hours make it easier for the body to digest throughout the day and increase metabolism over the long term. It may sound counterintuitive, but in order to burn fat you need to eat. Instead of reducing the amount of meals, care should be taken in controlling portion sizes.
7. Underestimating alcohol consumption.
Just as portion sizes need to be controlled, alcohol consumption must be limited, if not eliminated. Not only does alcohol have calories; it is actually metabolized more like fat than carbohydrates. Unlike fat or carbohydrates, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no benefit whatsoever to weight loss and muscle growth. The empty calories of those “liquid lunches” just add up too quick.
8. Relying on fast food.
In the New York Times Bestseller Fast Food Nation: The Dark Side of the All-American Meal, Eric Schlosser gives a convincing interpretation of how the rise of the multi-billion dollar fast food industry correlates with what we now see to be epidemic obesity in the U.S. Instead of spending time planning and preparing meals, it is far easier to grab the burger/fry/shake combo or a deluxe pizza on the way home from work.
The problem with regularly eating out is that despite how careful we may think we are, we truly don�t know the makeup of most of the food that is being served to us. Even with fast food stores attempting to offer “healthier” choices, preparation of mass-produced meals relies on use of less than optimum ingredients and typically laden in fat. The only way we can be sure of knowing what we are consuming is to prepare food ourselves. Consuming less processed food is not always the easiest thing to do if we�re used to it, but it is a major lifestyle choice that needs to be changed. Besides, is it just a coincidence that we call it “junk food”?
9. Avoiding of weight training.
An important concern for weight loss is increasing the body�s metabolism so caloric expenditure is increased throughout the day. As stated above, one way to do this is to make sure that the appropriate number of meals is consumed. Another way is to increase the percentage of muscle mass. The more muscle we carry on our frames, the higher the caloric expenditure required. Weight training is necessary to increase muscle mass.
A common belief among beginning fitness enthusiasts is the need for hours and hours of high intensity aerobic exercise for fat loss. The reality is just the opposite. Aerobic exercise certainly helps to burn fat, but does relatively little to increase overall metabolic rate in comparison with muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is imperative for successful loss of fat content.
10. Looking for the “easy way out.”
Whether it�s winning the lottery or having the perfect body, we all want something for nothing. One look at late-night infomercials and you can see all the bogus advertisements that promise weight loss by either popping a pill, drinking a shake, or buying some revolutionary new piece of equipment. Even factions of the medical community have jumped on the bandwagon in recent years, promising the body of our dreams through a variety of surgical procedures.
The main concept of weight loss, calories in vs. calories out, is simple but far from easy. Only with dedication, work, and healthy lifestyle changes are results going to happen. And FORGET the quick fixes. They don�t exist. Cher said it best in a fitness commercial back in the 80�s: “If it came in a bottle, we�d all have a beautiful body.”
About The Author
All the information you need on weight loss workouts, weight loss success stories, weight loss motivation and best foods for weight loss