Cardio exercise is the best way to burn calories. However, for many people it is not enough, because what they need is to do cardio exercise to burn fat. Only in this way can they lose stored fat and lose weight effectively. But how do you do it? These tips will help you improve your cardio workout. And they will allow you to burn more fat during your workout.
How to burn more fat when doing cardio
1.- Burns more fat than you consume
It seems so obvious, doesn’t it? And yet it’s a common mistake to look for which cardio exercise burns the most fat without thinking that it’s essential to burn more calories than you take in. This is the only way to burn the fat accumulated in the body. Otherwise, you’re simply burning some of the calories you’ve eaten.
That’s why it’s important to keep this in mind. Plan your diet to be healthy and balanced. And have a rough idea of the calories you take in. And do the same with your workout to get a rough estimate of how many calories you burn off with cardio exercise. Always keep in mind that other daily activities also require caloric intake.
It’s important to prioritize intensity over time. This is necessary if you want to burn fat and build and define muscle. If you are afraid of catabolizing muscle, do not do cardiovascular exercise sessions longer than 40 minutes. It is preferable that it lasts less, but the intensity of work is greater.
2.- Know how your metabolism works and use it for your purposes
After cardio exercise your metabolic rate remains high even at rest. The time it stays elevated ranges from one to twelve hours. And it depends on how the workout went. The greater the intensity and duration of the cardio workout, the longer the metabolic rate remains high.
This is something to keep in mind because it helps you burn more calories after exercise. So it’s always in your best interest to keep this time as long as possible. And during this time you should include your caloric intake. Not so that you eat more, but so that your body burns these calories better.
3.- Cardio exercise is the best way to burn calories.
It is common to start the session with a gentle cardio workout and to increase the intensity as you go along. However, if you want to burn more fat, it is best to start with high intensities.
So after a two or three minute warm-up you can start with high intensity exercise. Even at 80-85% of your maximum power. And keep it up for 15 or 20 minutes. Only then can you reduce it to 60-65% during the final 10-20 minutes of the session.
4.- Train at intervals
It is well known that interval training optimizes working time. So if you want to burn fat with cardio exercise at home, it’s a good idea to introduce the basics of interval training or HIIT. This consists of very short times of high intensity cardio work followed by a similar recovery time at low intensity.
In addition, this is something you can do whether you are starting to train from scratch or are already in good shape. Because you can tailor it to your ability and fitness.
If you do cardiovascular exercise on a machine, take a look at the included programs. Many now include pre-defined HIIT programs that will help you. So just follow them as a guide to more easily reach your goals.
5.- Before strength training, do a cardio workout
In what order do you train? If you combine cardio and strength in your regular workouts, start with a cardio workout. It doesn’t have to be very long, 5 or 10 minutes can be enough. Depending on the intensity you will burn more or less calories, and it will help you warm up your muscles in preparation for strength training.
6.- Finish the strength session with fat-burning cardio
To burn more fat, it’s not only interesting to do cardio before strength. It’s also after. But, if you can only apply it at one time, the right time is after strength training. The reason? If your strength training has been intense, probably until your glycogen reserves are exhausted.
This means that if you do cardiovascular exercise at that time, the body will probably have to rely on the fat accumulated in the body for fuel. That is, it will start to burn fat directly. And this is exactly what you want it to do. Then the workout will be more effective for real weight loss.
7.- Optimizes cardiovascular running training
There are several ways to optimize cardiovascular training to burn more fat. If you run on a treadmill, for example, you can use weights. And introduce changes in incline and speed that force you to change pace. Peaks of intensity will help you achieve your goal.
8.- Run in the morning and fast to burn more fat
Another measure you can take for your goals is to run on an empty stomach first thing in the morning. And do so before you eat. Since your body has been running for hours without calories, it needs energy. And it will take it from the fat stored in your body.
Are you afraid of losing muscle mass? You don’t have to worry about it. You can eat some protein before you run. For example in the form of a supplement. Protein shakes are a good option. But avoid consuming hydrates. You’ll get the right amount after exercise.
Cardio exercise is key to burning fat. And by implementing these tips, the results will be even better. As you can see, they are very easy to implement. And since they are very effective and don’t make your workout difficult, you’ll find it easy to follow them in your daily life once you get used to them.