Following a proper Cardio Plan for Weight Loss.If your goal is permanent towards fat loss, you have to burn enough calories to make a significant impact on body. Here’s why: In order to lose a pound in one week, you have to create a 3,500-calorie deficit; in other words, you have to burn off 3,500 more calories than you eat per day.A 30-minute power walk on flat ground burns about 120 to 130 calories. So, to burn off 1 pound of fat by walking method, you’d have to hoof it for more than 120 to 130 minutes in a day.
Don’t worry — no one should suggest that your exercise time is two hours every day! The best way to lose fat is to create a calorie deficit by burning calories by exercise and cutting calories from your daily meal.
For example, in the course of a week, you may cut about 250 to 260 calories per day by switching from mayo to mustard in your sandwich at lunch time and snacking on light yogurt in the place of Fruit-on-the-Bottom. Meanwhile, you could burn an extra 250 to 260 calories a day by taking a 1 to 1/2 hour walk or a half-hour jog.
Cardio exercise is only one of the part of a weight-loss plan. You also need to modify your eating habits and make it according to weight-training program. Also remember that losing weight is not as easy as it sounds on TV diet program. It takes a lot more commitment than usually just drinking that delicious shake for breakfast. And it takes more time.
Don’t try to lose more weight than 1/2 pound to 1 pound each week, and keep in mind that don’t eat fewer than 1,200 to 1400 calories per day .On a super- low-calorie diet
should be balanced otherwise you deprive your body of essential nutrients, and you have a more tougher time keeping the weight off because your metabolism may slows down. Realize, too, that genetics plays a significant role in weight losing. It’s easier for few peoples to lose weight compare to others people.
Here are some general but important cardio guidelines for weight loss. Consult with a registered dietician and certified fitness trainer to come up with a best plan suited to your specific goals and schedule.
How often you need cardio for weight loss
Here’s the cold, hard truth: You probably have to do five or six workouts a week.
How long time your workouts should last for weight loss
Here’s another dose of truth: You should aim for at least 45 to 55 minutes of exercise, a mix of strength training and cardio, six days per week. Again, you don’t have to try to do all this sweating at one time, but for the pounds to come off, the calories you burn have to add up.
How hard you need to work for loss weight
To make a more serious dent in your fat-loss program, work out in your target area most of the time. But keep in mind: If you’re pretty politically correct like to say, even exercising at 50 to 55 percent of your maximum heart rate can help to build up your fitness level.
You may have also heard that exercising at a slow pace is highly effective for weight loss than working out more intensely. Many of the cardio machines posses fat burning programs which keep you at a slow pace. But it turns out, the concept of a fat-burning zone is no more effective than the Twilight Zone.
At the time of low-intensity aerobic exercise, your body does use fat from its primary fuel source. As you get closer towards your breaking point, your body starts using a larger percentage(%) of carbohydrates and a smaller percentage(%) of fat, other fuel source. However, picking up the pace allows also us to burn more overall total calories, as well as more effective fat calories.
Here’s how: If we go in-line skating for around 30 to 35 minutes at a leisurely roll, you might burn about 100 to 110 calories — around 80 percent(%) of them from fat. But if you spend the same amount of time for skating with a vengeance over the hilly course, you might burn about 300 calories and 30 percent of them from fat (that’s 90 fat calories approximately).
So at the fast pace, you burn approximately more than double the calories and also 10 more fat calories.
It is obvious going faster and harder is not every time better. If you’re just starting out, you probably cannot sustain under a faster pace long enough to make it worth your while. And If you go slower, you may be able to work out for lot longer, so you’ll end up by burning little more calories and fat that by this way.