It seems that the view the fitness industry has towards cardio changes from time to time, but the truth is — cardio is great for losing weight. Before we begin to touch on the amount of cardio to lose weight, you have to realize that this is all based off of how many calories you are taking in.
With the right combination of these two types of cardio, you can make a huge impact on the amount of fat you lose and on how much cardio you need to do to lose that fat.
This is great for burning a large majority of your fat but there are some free fatty acids that re-enter the bloodstream because you cannot use them all up in this short period of intense exercise.
After doing a High Intensity Interval style of cardio for anywhere from 10-30 minutes, add in another 10-30 minutes of steady state cardio and this will burn those released fatty acids for fuel. As I mentioned, it really depends on a few things to determine how much cardio you need to do to lose weight. If you are more of a beginner, try doing 10 minutes of HIIT followed by 25 minutes of steady state cardio and you will see just how much cardio to lose weight can be limited with even better results. I would recommend doing some form of cardio 3-4 times a week, again depending on your weight loss goals.
For an awesome cardio workout to really burn fat, checkout the interval training on treadmill workout.
Really enjoyed this article esp about the part when you said that you can do HIIT as WELL as continous cardio right afterward, all in the same workout. She then asked me the obvious question that most of you would ask in this predicament…”Should I do more cardio?” I gave her a surprisingly easy answer and explanation. You can’t expect to lose belly fat by pigging out at restaurants and slurping down sweet tea, even though you claim to be doing cardio 5x’s a week for 30 minutes. So make sure your eating the right foods and the time you spend in the pool won’t be going to waste. The important thing to realize is that cardio doesn’t have to just mean the standard 1 hour of steady-state exercise at a particular heart rate. Walking does burn calories, and anything that burns calories will aid in weight loss, but depending on your goals, there could be other, more efficient ways, to accomplish that.
I am 48 and is doing weightlifting and cardio , i dont want to look like an athlete , i want to be athletic , that means the cardio must be intense and my heart beats pr minute must be over 122 and maximum 164 bmp , i do this 2-3 times a week , my cardio is done in 30 minutes and always before leg workout , then my legs are warm and ready for sqauts and etc. I think at this level my cardio will give me long term benefits , but not having bad influenze on my muscle gain . We all have different performance goals and you should do as much cardio as you need to fulfill those goals.
The best way to do this is to add in exercise after you’ve created the majority of your deficit through diet.
Instead, you can simply limit the amount of calories you eat below your BMR and then go from there. By combining the two types of cardio, you will see just how much cardio to lose weight can be reduced and still be more effective. With a solid diet plan, whether it’s Eat Stop Eat or another diet of your choice you can get great results by taking a few different approaches. Doing this alone, I like to do 20 – 30 minutes but even as short as 10 minutes does provide decent results. I find your approach of mixing the steady state and HIIT cardio rather interesting, I am not a fan of cardio, when I do cardio which is once in a blue moon lately, I do hiit.
However, she’s consuming too many calories through food and drinks that she ends up balancing out her calories burned with calories consumed which results in no physical changes to her body.
This is because the opposite side of the nutrition spectrum won’t get you the results you want either.


You must have a consistent healthy diet, along with strength training and some cardio sessions. I was running for about 20 minutes and about 3-4km and I would like to know if its enough or if I should run longer, because I’ve started just because I want my body to be toned. I just started swimming for one hour 5 times a week (3 times a week water aerobics, 2 times lengths). That’s great you are being active with swimming to help you to lose the extra weight.
It’s may take some time before you see some significant results, but don’t give up! There are people that recommend more than an hour a day of cardio to lose weight, and there are others who get extremely lean without ever doing a single minute of cardio. So what happens is when you create a calorie deficit and start losing weight, you get a higher proportion of muscle loss to fat loss as compared to strength training.
Additional steady-state cardio can be used as a tool to create an additional deficit, but keep in mind that it is just one of many tools you can use to accomplish that goal. A good rule of thumb to start is to create a deficit so that 75% of your calorie reduction comes from your diet, and 25% from exercise. Each one will create about a 100 calorie deficit, but the latter will cause much more stress on the body, especially in a hypo-caloric environment. Its like you are neglecting the benefits of cardio , i think that i will be able to lift heavier the better my cardio rate is , its very important . You will be able to lift heavier with a better trained cardiovascular system – to a degree. By eating 500 calories below your BMR (Basal Metabolic Rate) everyday you can lose 1 pound in a week. Once you have the initial deficit created through diet … now is the time to add in some cardio to increase your fat lass. Depending on your weight loss goals, you can do as much as 30 minutes of HIIT followed by as much as 30 minutes of steady state cardio, but you should work up to this over time.
I like cycling but when I do cycle its not for workout purposes it is just because I enjoy riding my bicycle again its been a while since I have used my bike. I had someone not long ago come to me and say they’re getting very discouraged because they’ve been doing cardio 3-4 times a week for several weeks, and saw no added fat loss.
You need to shift your focus on creating a slight caloric deficit, rather than focusing on how much time you spend doing cardio. If you are way under your caloric needs and doing tons of cardio, all that’ll do is cause you to lose muscle, which then slows your metabolism and you’d still end up with belly fat. I think when people first get started they tend to go nuts and end up feeling way to sore and they end up quitting altogether.
Then there are others who say you should exercise only in the fat-burning zone, while others say high-intensity cardio will shed fat like no other.
That means activities like strength training, when done with intensity, will not only build muscle and burn calories, but will also improve your cardiovascular system. It needs the calories and nutrients you consume to build muscle, recover from workouts, and to keep necessary body functions running optimally.
That means for a 500 calorie deficit, 375 of those calories should come from eating fewer calories, and the other 125 each day should come from dedicated exercise activities. Based on what I have read in your suggestions on other articles, I am starting to do more weight training.
I severely restricted calorie intake as a teen and then struggled for many years street with overeating.


But the muscular adaptations to endurance and strength are very different and will affect one another.
I have never really had a problem losing weight thats why I have never really liked cardio…I was a naturally skinny guy.
There are so many questions related to cardio for fat loss that it’s really confusing to know exactly how much cardio to lose belly fat is needed. She started wondering what she was doing wrong.My question to her was “Well, how much food are you consuming? I think being active in the swimming pool and having a nutritionally sound diet will help accelerate your fat loss.
Some people prefer to eat more and exercise more, while others prefer to eat just a little bit less and cut back on the cardio a lot.
All it knows is the stress that’s placed upon it, and that stress can be applied with just about any kind of activity.
In other words, you’re not going to be able to win an ironman while also setting world records in the bench press.
If your eating foods that work against your body and actually harm you, swimming won’t really matter that much. It too is cardiovascular in nature and will do a lot more for your physique than the treadmill ever will. I go to the gym and I either run my 5km or run 3 and do sprints of a minute on and a minute off for the other 2. The truth is, you can cut your cardio time in about half and get better weight loss results without even touching your diet. I feel I’ve finally, at 36 gotten to a place where I am not overeating, my diet is heavy on organic veggies, light on sugars and with enough good fat and protein and carbs.
Once you fine tune your diet — the amount of cardio it takes to lose weight reduces even more. It can be hard on my body at times however I feel im building a good level of fitness and that benefits me doing the cardio. I am working out now with strength training as my focus (about 2-3 hours a week) and cardio at maybe an hour total a week total. She is a certified dietician with experience in Type 2 diabetes and menu planning for weight loss.
Did not loose a pound, some times it is showing 3-4 pounds more than usual, very frustrated and not motivated to continue, please help! TexMurphy August 4, 2013 at 5:07 pmKavitha, Exercise is not the only thing you need to be doing. Many people indulge in ice cream, 3, 4, 5 slices of pizza and say to themselves, its okay, I went to the gym today.
That said, you had mentioned in earlier posts about a calorie burn monitor you really liked. I do 500 calories a day and my calories I eat a day is 1200, but on my fitness pal it adds more calories to eat.



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